This 1540 calorie meal plan makes meal planning and sticking to your calorie deficit that much easier! This meal plan provides three meals and 1-2 snacks. Averaging 1540 calories, 134 grams of protein, 161 grams of carbohydrates and 43 grams of fat. In addition, this meal plan provides 98% of all of the required nutrients for an active female.
If you try this meal plan, let me know how it goes in the comments below. Don’t forget to join the email list to be notified when I release new meal plans.
Meal Plan Outline:
- Meal One: Sweet Potatoes With Cottage Cheese and Sunflower Seeds
- Snack: 2 Cuties + Protein Shake
- Meal Two: Creamy Chicken And Cheesy Potatoes
- Meal Three: One of Two Options (Salmon or Chicken Burgers)
How To Meal Prep:
To prepare this meal plan, you will need to prepare two recipes in advance: the cottage cheese, sweet potato, and sunflower seeds recipe and creamy chicken and cheesy potato recipe. I would also suggest prepping your vegetables (washing and chopping) will save you time when cooking dinner. Which should only take about 10-20 minutes.
Who Is This Meal Plan For?
This meal plan was designed for a 25-35-year-old female who strength-trains 3 times per week, works as a stylist (on her feet most of the time), weighs ~170 pounds, and is looking to lose about 30 pounds.
I will add that while this meal plan series of meal plans is 1400-1500 calories, often times she will exceed this calorie range and will more regularly eat closer to 1600-1700 calories. This extra 100-300 calories mostly comes from low calorie foods (diet soda and gum) and sauces.
If you need help figuring out the number of calories and macronutrients you need feel free to leave a comment down below or submit a comment privately to me.
Week Ten: 1540 Calorie Meal Plan
Meal One: (474 Calories)
- One serving of the cottage cheese, sweet potato, and sunflower seeds recipe.
Snack: (293 Calories)
- 1 scoop of whey protein powder mixed with creatine monohydrate and fat free milk.
- One serving of fruit (2 cuties)
Meal Two: (433 Calories)
One serving of the Creamy Chicken And Cheesy Potatoes recipe.
Meal Three: (300-400 Calories)
- 3 oz Salmon (Cooked), 8-10 brussel sprouts (140 g), 140 g of Bob Evens Chive Mashed potatoes.
- Or chicken burgers on a whole wheat bun with light topping and low fat cheese. serving with a side of veggies and a portion of baked potatoes.
Nutrition
Nutrition: 1540 calories, 134 grams of protein, 161 grams of carbohydrate, 25 grams of fiber, 43 grams of fat, 10.5 grams of saturated fat, 2800 mg of sodium.