Meal Prep and Printable for 1500 Calorie Day {40/40/20}

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I’m officially 8 weeks out from my next fitness competition, so I’ve decided to be less flexible, and more on point with my calories and macros.

Since my bikini competition last summer, I’ve been able to keep my weight within 3-5 lbs while being pretty flexible with my diet. I stick mostly to my calories and macros, but I definitely have been allowing myself untracked food more often than not.

bikini transformation weight loss success pictures amy roskelley

I also have been eating some highly palatable foods, which makes it more difficult to stick with my program. I regret nothing! But the next 8 weeks, things need to change so I can follow the plan more easily.

My current calories and macros are 1500 calories, 150 grams protein, 150 grams carbs, and 40 grams fat.

So, for the next 8 weeks, I’m committing to be exact. Measuring everything, and putting my macros into a meal plan. I want to be super consistent. I plan to eat close to the same foods every day, and change the meals up only after a week.

The food prep

Prepping food helps keep me on track. If I have my proteins prepped, I’m able to stay consistent. (see all the proteins I generally prep here).

For this week, I the only foods I prepped for this meal plan was

  • Ground Turkey: Cooked on stovetop
  • Chicken: Cook chicken breasts in oven with salt free seasoning
  • Sweet potatoes: Cook sweet potatoes in the oven at 350 for 90 minutes
  • Rice :cooked in a microwave using 1 ½ cups rice, 2 ¼ cup water.  Cover. Cook on high for 5 minutes.  Cook at 50% for 15 minutes. Let sit for 5 minutes.
Road to pro meal prep week 1

Full Day of Eating at 1500 calories

With those prepped foods, the calories and macros for my meals were 1463 calories, 151 grams protein, 151 grams carbs, 33 grams fat. I actually ate the same meals all week, so it was not only easy and consistent, but I was able to use the prepped food the whole week.

I’ve got two different protein powders for the 1500 calorie day because I have TEN containers in my cupboard. I just finished a post taste testing all the powders to find my favorite. So, now I’m left with lots of protein!

Breakfast

314 calories, 25 grams protein, 27 grams carbs, and 11 grams fat

  • 1 cup egg whites
  • 1 thin sliced Sargento Cheddar cheese (45 calorie slices!)
  • 50 grams avocado
  • 1 medium banana
Week 1 breakfast eggs and banana with calories and macros (Custom)

Snack

210 calories 23 g protein, 25 grams carbs, and 2 grams fat

Week 1 snack oats and protein powder with calories and macros (Custom)

Lunch

250 calories 28 g protein, 26 grams carbs, 3 g fat

  • 3 ounces cooked chicken breast
  • 1 large cucumber
  • 100 grams sweet potato
  • 1/2 teaspoon cinnamon
  • Ms. Dash Chicken seasoning
Week 1 lunch chicken sweet potato and cucumber square with calories and macros (Custom)

Snack

157 calories, 18 g protein 27 g carbs 3 g fat

week 1 snack built bar and grapefruit with monk sugar with calories and macros (Custom)

Dinner

354 calories 28 g protein 42 g carbs 10 g fat

  • 3 ounces cooked 93% lean ground turkey
  • 1 cup roasted broccoli
  • 1/3 cup white rice

Dessert

150 calories 26 grams protein, 2 grams carbs, and 3 g fat

  • Legion Protein powder
  • 6 ounces almond milk
  • Ice

And that’s it! Those are the meals for this first week of prep. Stay tuned for more next week.

meal prep week 3 1500 calories

If you like meal prep, check out my other meal prep weeks: Meal prep week 1 and meal prep week 2.

meal prep and printable for 1500 calorie day
1500 calorie full day of eating with meal prep

1500 calorie day with macros at 40/40/20

Full Day of Eating 1500 calories with macros at 40% protein, 40% carbs, and 20% fat. Meal ideas, meal prep and printable!
5 from 5 votes
Print Pin Rate
Course: Breakfast, Dessert, lunch, Main Course, Snack
Cuisine: American
Diet: Low Calorie, Low Fat, Low Salt
Keyword: 1500 calorie diet
Prep Time: 1 hour
Servings: 1 person
Calories: 1463cal
Author: Amy Roskelley

Ingredients

Breakfast

  • 1 cup egg whites
  • 1 slice thing sliced sargento cheddar cheese
  • 50 grams avocado
  • 1 medium banana

Snack

Lunch

  • 3 ounces cooked chicken breasts
  • 1 large cucumber
  • 100 grams sweet potato
  • 1/2 teaspoon cinnamon
  • 1 spray butter spray
  • 1/4 teaspoon Mrs. Dash Seasoning

Snack

Dinner

  • 3 ounces lean ground turkey, cooked 93%
  • 1 cup roasted broccoli
  • 1/3 cup cooked white rice

Dessert

Instructions

  • Prep chicken breasts, ground turkey, rice and sweet potatoes
  • Assemble meals just before eating.

Nutrition

Serving: 1day | Calories: 1463cal | Carbohydrates: 151g | Protein: 151g | Fat: 33g
Tried this recipe?Mention @healthbeet or tag #healthbeet!

12 Comments

  1. Hi! Love this meal prep plan and thank you! Could you please tell me what flavors of the protein you get? Also, do you mix the snack one with water or almond milk? Thanks!! 🙂

    1. Hi Brittany!It’s been awhile since I wrote this meal plan. Back then, the first snack was vanilla protein powder, mixed into my oats. The second one was blended with ice and almond milk.Now, I’ve been eating most of my protein powder like pudding mixed with Greek yogurt, or blended with some xantham gum to thicken it up.

  2. 5 stars
    This is exactly what I’ve been looking for. I have a question – for the 1/3 cup of cooked turkey at dinner, can you tell me how much that measurement would have been in raw form?

  3. Hi Amy. I love the simplicity of your meals here. I’m definitely the type that can eat the same meals for several days. Did you happen to make any other simple macro targeted meal prep plans. Also just curious what made you decide to go 40/20 on the carb/fats. Thank you!

    1. Hi Breanna! Glad you found me. All my other meal prep/plans are here https://healthbeet.org/healthy-meal-plans/some are a single post with a printable, the 1200 calorie one is a paid one, and this 1500 calorie one you can print by getting on my email list.https://healthbeet.org/1500-calorie-macro-meal-plan/ — This one is my best one!

      I started on the balanced carbs/protein with low fat because I hired a bikini coach and that’s what he put me on.  I stick with it, because it’s the easiest for me to follow! I’ve always enjoyed a low fat diet, and I could never do LOW carb, so a balance works for me.

  4. 5 stars
    Similar to the Week 3 Example above with all 6 meals shown with the food and portions, do you have the same set up for Week 1 & week 2? Or just how you use the food prepped in those weeks in sample meals.

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