Printable Macro Friendly Meal Plan {and my 1500 calorie day}

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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!

Macro friendly Diet meal plan

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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.

Pineapple chicken salad
Built Bar affiliate code healthbeet

For more full day of eating posts, click below

macro friendly flexible diet meal plan for 1500 calories

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  1. 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?

  2. 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!!

    1. 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

  3. 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?

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