If you have followed along, this is week three’s meal plan. This meal plan offers about 1400-1500 calories, 140-150 grams of protein, 160 grams of carbohydrates, and 38 grams of fat.
I am Noah, a dietitian and weight loss coach. I created this 1500-calorie meal plan for a female in her mid-twenties who weighs 165 pounds, is 5 feet and 4 inches, and is looking to lose about 30 pounds.
This meal plan includes:
- One whey protein shake: In the morning
- Three meals: Healthy Homemade McGriddle, Shredded Chicken Burrito, Lean protein with potatoes and veggies.
- One snack: Fruit – before the workout
- Protein ice cream: Before bed treats.
My significant other and I are using these meal plans each week with the goal of losing 20-30 pounds. For the male version of this meal plan, see the 2000-calorie meal plan.
This meal plan is designed to provide a calorie deficit, relatively high protein, sufficient fiber, and micronutrient goals
Meal Plan Outline:
- Meal One: Whey Protein Shake With Water
- Meal Two: Healthy Homemade McGriddle
- Meal Three: Shredded Chicken Burrito
- Meal Four: Fish (Tilapia, Chicken Burgers, Salmon.) with potatoes, broccoli, and asparagus.
- Before Bed: Chocolate Casein Protein Ice Cream
- Pre-workout: Fruit
How to Meal Prep:
To prepare this meal plan, I would batch-prep and buy pre-cooked shredded chicken, make a few eggs ahead of time, and finally prepare the baked potatoes.
Who Is This Meal Plan For?
This 1500-calorie meal plan was made for an average-height 25- 35-year-old female who started at about 165 to 175 pounds and aimed to lose about 30 pounds.
This high-protein plan is for a female who lifts weights 3-4 times per week in addition to working and living.
Week Three 1500 Calorie Meal Plan:
Meal One: (120 Calories)
- Mix one scoop of whey protein powder with water.
Meal Two: (414 Calories)
- Healthy Homemade McGriddle: Kodiak pancakes, turkey sausage, cheese and eggs.
Meal Three: (345 Calories)
- Shredded Chicken Burrito: 2 oz shredded chicken, 1 tbsp Greek yogurt, 1 tbsp green chili, 1-2 tbsp pico de gallo, (extreme wellness high fiber) tortilla, 2 oz black beans, 2 oz kidney beans, 2 oz corn, and low-fat shredded cheese.
Meal Four: (310 Calories)
- One portion of fish (tilapia or salmon) with one serving (125 grams) of baked potatoes and one portion (75 g) of broccoli or asparagus.
- (Or) Chicken Burgers: Lean frozen chicken patties, whole grain buns (4 inches), Toppings: mustard, light mayo, ketchup, and low-fat cheese. With a side serving of steamed veggies.
Note: I found these chicken burger patties at King Soopers: 190 calories and 30 grams of protein.
Before Bed: (168 Calories)
- Mix one scoop (5 grams) of creatine monohydrate, 1 tbsp of chocolate pudding mix, and ½ scoop (16 grams) of casein protein with 3/4 cup of milk to make the Chocolate Casein Protein Ice Cream recipe.
Pre-workout: (90 Calories)
- Two Mandarin Oranges 30 minutes to an hour before your workout.
Nutrition
Nutrition: 1440-1504 calories, 146-150 grams of protein, 161 grams of carbohydrate, 28 grams of fiber, 30-39 grams of fat, 2300 mg of sodium.
Depending on the dinner, calories, and macronutrients are subject to change. See picture below
Summary
This 1500-calorie meal plan turned out great. We both loved the new Healthy Homemade McGriddle, and the frozen chicken burgers were clutch for those later-in-the-week dinner options.
I will start making a list of these meal plans so that they are easy to find and follow. I think we will add these to two different list style posts. One a list called Weight Loss Meal Plans For Females and another called Couples Weight Loss Meal Plan.