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

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1500 calorie day (Full Day of Eating) with macros at 40% protein, 40% carbs, and 20% fat. Meal ideas, meal prep and printable!

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

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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!


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)


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

This oatmeal along with the eggs and banana make for a hearty breakfast that is perfect to get you going on your 1500 calorie day.

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


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)


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)


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


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 on 1500 calorie days. 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

More from Health Beet

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



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



  • 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



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



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


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

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  1. Thank you so much for all your hard work and making it simple for us! I strength train 4 days a week with one day dedicated to cardio. I am getting very conflicting views on protein intake. I struggle in general to reach a high amount of protein but it seems like 120g is the maximum I can reach. I am 59kg and 160cm and want to lose roughly 4 kgs of fat and start building muscle “lean out”. Others say more than 120g of protein is way too much, but I am unsure!

    1. HI Alexandra!
      Thanks for reading my blog! How tall are you and how much do you weigh? My rule of thumb is one gram of protein per pound of body weight. Any more than that probably isn’t necessary, so 120 might be just right for you!

  2. I’m looking to lose weight and gain muscle at the same time. Is this a good meal plan to follow for that? If not what do you recommend .

    1. It is!! As long as your protein is high (over 100 grams of protein is a good target), and you are also providing a stimulus for muscle growth (through weight training), than you should be able to gain muscle and lose fat at the same time!

  3. Is oat milk an okay sub for almond milk or does that add too many calories and too much fat? I love the creaminess of oat milk.

    1. It’s definitely a lot higher in calories than the almond milk. The almond milk has about 30 calories per cup.  The oatmilk would add about 130 calories.  If you sub with it, I’d cut out 100 calories somewhere else in your day.

  4. 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.

  5. 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?

  6. 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 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. — 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.

  7. 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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