1545 Calorie Meal Plan

This 1545 calorie meal plan was created by registered dietitian nutritionist Noah Quezada and includes 3 meals and one large snack and is designed as a 7 day meal plan. This meal plan provides 1545 calories, 127 grams of protein, 173 grams of carbohydrates, and 41 grams of fat.

Meal Plan Outline:

  • Breakfast: Berry Cheesecake Overnight Oats
  • Snack: Banana + Glass of Milk Post-workout
  • Lunch: Slow Cooker Seasoned Chicken, Potatoes and Green Beans (7-day meal prep)
  • Dinner: One of 3 options: Turkey Burger, Salmon, Tilapia with Baked Sweet Potato Fries.

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Breakfast: Blueberry Cheesecake Overnight Oats

Blueberry Cheesecake Overnight Oats

Ingredients:

  • ½ cup (70g) blueberries
  • ½ tsp (2g) vanilla extract
  • ½ cup (40g) rolled oats
  • .75 cups (160g) low-fat cottage cheese
  • .75 cup (170g) fat-free milk
  • 10g almonds, sliced

Directions:

  1. Add cottage cheese, berries, vanilla, and milk to a container. It’ll be watery; oats will soften over (3-6 hours).
  2. Each morning, top your oats with sliced almonds. (I added some light syrup)
  3. Multiply ingredients for extra days.

Recipe Calories and Macronutrients

  • Calories: 462
  • Protein: 35g
  • Carbohydrates: 59g
  • Fat: 10g

Snack: Banana And A Glass Of milk

Banana and a glass of milk

Ingredients

  • Banana
  • 8 oz glass of milk

Recipe Calories and Macronutrients

  • Calories: 453
  • Protein: 31g
  • Carbohydrates: 64g
  • Fat: 10g

Lunch: Slow Cooker Seasoned Chicken, Potatoes, And Green Beans (7-Day Meal Prep)

Slow Cooker Seasoned Chicken, Potatoes, And Green Beans (7-Day Meal Prep)

Ingredients:

  • 4.5 lbs. Chicken Breasts
  • 4.68 lb. Fresh green beans trimmed
  • 5.58 lb. Diced red potatoes

For the sauce:

  • 1/2 cup lemon juice
  • 1/4cup olive oil
  • 1.5 tsp. dried oregano
  • 1.5 tsp. salt
  • 1/2 tsp. pepper
  • 1/2 tsp. onion powder
  • 3 garlic cloves minced

Directions:

  1. Add the chicken to the middle of the slow cooker. Place the green beans on one side and pile the potatoes on the opposite side. (I had to cook two batches of this recipe)
  2. Mix the lemon juice, olive oil, oregano, salt, pepper, onion powder, and minced garlic cloves in a medium-sized bowl.
  3. Drizzle the mixture you prepared over the chicken, green beans, and potatoes evenly.
  4. Secure the lid on the slow cooker and set it to cook on low for 7 hours. (Low and slow prevent your chicken from drying out.)

Recipe Calories and Macronutrients

Servings: 14 per recipe

  • Calories: 415
  • Protein: 40g
  • Carbohydrates: 40g
  • Fat: 12g

Snack: Greek Yogurt And Strawberries

Greek yogurt with strawberries

Seven days a week, 3 pm or night time snack.

Ingredients:

  • 200g Greek yogurt
  • .5 cup (70g) strawberries

Recipe Calories and Macronutrients

  • Calories: 191
  • Protein: 21g
  • Carbohydrates: 29g
  • Fat: 1g

Dinner: Pick One Of Three Options

Turkey Burgers, Sweet potato fries, and Steamed broccoli

Turkey Burgers, Sweet potato fries, and Steamed broccoli

2X – per week (Thursday and Friday)

Ingredients:

  • Two slices of whole-wheat bread
  • 4 oz (114g) ground turkey breast (93% lean)
  • One slice of low-fat Swiss cheese
  • 1 cup broccoli
  • Sweet potato fries: (150 grams)

Directions:

  1. Cook turkey on the grill or pan sear – and assemble the burger.
  2. Steam broccoli
  3. Follow the sweet potato fry recipe.

Recipe Calories and Macronutrients

  • Calories: 562
  • Protein: 41g
  • Carbohydrates: 74g
  • Fat: 12g

Salmon + shrimp, Sweet potato fries, and Steamed Broccoli

Salmon + shrimp, Sweet potato fries, and Steamed Broccoli

2X – per week (Monday and Tuesday)

Ingredients:

  • Salmon: (100 grams)
  • Shrimp: (85 grams)
  • Sweet potato fries: (150 grams)

Directions:

  1. Cook salmon (I air fry mine on 375 for 16-18 min) and shrimp (I put the shrimp in with the salmon at the 10 min mark.)
  2. Steam broccoli
  3. Follow the sweet potato fry recipe.

Recipe Calories and Macronutrients

  • Calories: 492
  • Protein: 44g
  • Carbohydrates: 46g
  • Fat: 16g

Tilapia, Sweet potato fries, and Steamed Broccoli

Tilapia sweet potato fries and steamed broccoli

2X -per week (Wednesday and Saturday)

Directions

  1. Cook tilapia according to directions. (I bake mine in the oven at 400 for 17-20 min)
  2. Steam broccoli
  3. Follow the sweet potato fry recipe.

Recipe Calories and Macronutrients

  • Calories: 432
  • Protein: 52g
  • Carbohydrates: 46g
  • Fat: 6g

Sweet Potato Fries: Carbohydrate source for dinner.

Sweet potato fries

Serving size: 160g

Ingredients:

  • Sweet potato (2200g) ~5 pounds
  • Onion Powder 1 tbsp
  • Cumin 1 tsp
  • Chili powder 1 tbsp
  • Cumin 1 tsp
  • Garlic powder 1 tbsp

Directions:

  1. Preheat the oven to 400 degrees F. Peel and cut the potatoes into 1/2-inch thick sticks.
  2. Add olive oil, salt, pepper, chili powder, paprika, cumin, and garlic powder to your largest sheet pan.
  3. Toss to coat all the potatoes and then spread out to arrange in an even layer.
  4. You don’t want any potatoes overlapping, or you’ll end up with steamed potatoes instead of roasted potatoes.
  5. Flip every 10 minutes, cooking for 20-25 minutes. (I flip every 10 minutes and bake for around 20 minutes)
  6. They will not be fully cooked – finish cooking each time you prepare a meal by putting the fries in the air frier for another 7-10 minutes.

Recipe Calories and Macronutrients

  • Calories: 167
  • Protein: 2.7g
  • Carbohydrates: 33g
  • Fat: 1g

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.