Printable Macro Friendly Meal Plan {and my 1500 calorie day}
Having an eating plan helps me stay on track with my food goals. Use this macro friendly meal plan to track your food intake! Free Printable!
I wanted to share a template I created for my macro friendly meal plan. This is typical for me for a 1500 calorie day! (print here!)
I actually shared a similar printable to this a few days ago, but I think I made it better, so I wanted to share it with more details… THIS is the one you want to print!
How I use the Macro Friendly Meal Plan
I’ve been using this meal plan to get ready for my next bikini competition. Yesterday was day 13, and here’s a little bit about those meals! (to see ALL my bikini prep 2023 meals, click here!)
AGH!! 101 days till the next Bikini show. I think I’m officially starting to freak out. I haven’t lost a single pound, and I’ve been consistent for 2 FULL weeks!!
When I feel this way, I just have to remind myself that consistency will lead to a calorie deficit and a more defined figure.
Example Day of Eating on the Meal Plan
1487 calories, 151g protein, 119 g carbs, 50g fat
Here is a realistic look at a day’s worth of eating on the macro friendly meal plan.
𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 1 cup egg whites, 58 g avocado, 1 slice turkey bacon, 2 slices Sara Lee 45 calorie toast
𝐋𝐔𝐍𝐂𝐇: Chicken Pineapple salad with fat free feta, 5 ounces chicken, 100 grams pineapple, 1/2 ounce walnuts, and tried a different sweet dressing today (swipe for label)- Ghughes sugar free poppyseed dressing. I liked it, but it’s 60 calories for 2 tablespoons and the Bolthouse Pomegranate poppyseed is 50 calories per 2 tablespoons. Also, the Ghughes was very thin, and the Bolthhouse, MUCH thicker, which I prefer. Taste was good though.
𝐒𝐍𝐀𝐂𝐊: NEW!! Built Bar Animal Cookie flavor! (if you want to try it, my 𝐚𝐟𝐟𝐢𝐥𝐢𝐚𝐭𝐞 𝐜𝐨𝐝𝐞 𝐢𝐬 𝐇𝐄𝐀𝐋𝐓𝐇𝐁𝐄𝐄𝐓. YUM! This I had with cottage cheese and Sugar free pistachio pudding mix with whipped cream.
𝐃𝐈𝐍𝐍𝐄𝐑: PROTEIN BOWL {𝟒𝟓 𝐠𝐫𝐚𝐦𝐬 𝐨𝐟 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 in this bowl}.
5 ounces chicken, 1 zucchini, spiralized, 100 grams sweet potato, fat free feta, cooked with 1 tablespoon olive oil.
For more full day of eating posts, click below
What should the protein powder consist of? Such as grams of protein, grams of carbs and grams of fat. Also, how many calories in a serving?
Hi Kathie!
This was a great question! In fact, it caused me to write about it today! The TL;DR isapproximately 120 calories
24 grams of protein
under 4 grams of carbs
and 0-1 grams of fat.
But you can read my whole article here:
https://healthbeet.org/the-best-vanilla-protein-powder-for-taste-calories-and-macros/
Your meals look wonderful. How you space your meals? What times do you eat?
Hi!!
Thanks for the question! I just talked about it in my post today, but in a nutshell, it’s
9am, 12:00, 3:00 and 5!
Here’s my post from today about that
https://healthbeet.org/meal-timing-and-1300-calorie-day/
Thanks!
Amy
I love your story! It’s seriously similar to mine. My question is how on earth to you eat a whole cup of egg whites AND 1 egg? I followed your 1500 calorie meal plan (because I’m too lazy to make my own). Thank you so much for sharing everything!! But I am struggling to eat everything!!
Haha!! You would think that is too much food, but I’m capable of eating a LOT at one sitting. I’m working on scaling that back. lol.
Glad you found me! And, I’m glad it feels like a lot of food to you!!
Good luck Tonii!
Amy Roskelley
Question: I am premenapausal and am gaining weight even though I workout and monitor my diet. Is it possible to under-eat and gain weight?
Not in the long term. If you are undereating, it will eventually result in weight loss, rather than gain.
Do you recommend herbalife meal replacement shakes
I haven’t tried those shakes before. How much protein do they have?