1500 Calorie Meal Plan with Guac & Avocados

 
 meal plan with guacamole and avocado

GROCERIES FOR THE WEEK (5 DAYS) 

  • 5 single-serving 0% fat yogurts - If you’re getting a flavored yogurt, I recommend one not sweetened with sugar if possible

  • 3 cups of nuts & seeds - any kind you like! And I generally think roasted & salted nuts are fine

  • 5 100-calorie amounts of chocolate

  • 5 single-serving guacamole packets - choose any you like/ have access to! I’m using the Trader Joe’s one

  • 5 avocados

  • 5 salmon filets

  • 5 bell peppers

  • 5 zucchinis

  • 3 whole wheat bagels

  • 10 cucumbers

 

EACH DAY 1490 CALORIES

30% CALORIES FROM FAT; 30% CALORIES FROM PROTEIN; 39% CALORIES FROM CARB 

 

I like the Lose It app to keep track of foods. These are some screenshots - click on an image to enlarge it! If you're interested in my outlook on weight loss and weight management, here's what I wrote on the subject

 

 

BREAKFAST 9AM

  • 1 Greek yogurt, 0% fat

  • 1/4 cup nuts

  • Coffee (optional!) - I like adding whole milk!

 

LUNCH 1PM 

  • 2 hard boiled eggs

  • 2 medium cucumbers, sliced

  • 1/4 cup nuts or seeds

  • 100-calories worth of chocolate on the side!


     

SNACK 4PM

  • 1/2 bagel with 1 guacamole packet spread on top


DINNER 7:30PM

  • Preheat oven to 400 degrees

  • Line a cookie sheet with tin foil, and spray the foil with an oil spray like olive oil spray

  • Layer 1 salmon filet, 1 bell pepper sliced, and 1 zucchini sliced in a single layer on baking sheet and bake for 15 minutes

  • Have 1/2 avocado on the side




NEED MORE SNACKS? CLICK HERE FOR SOME GREAT IDEAS!



Note: I’ve tried to make this meal prep as EASY as possible - so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc.


Get Your FREE 1-Week Meal Plan HERE! 

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    1550 Calorie Meal Plan with Pasta for Lunch

     
     Meal Plan with pasta salad

    GROCERIES FOR THE WEEK (5 DAYS) 

    • 2 dozen eggs

    • 5 string cheeses

    • 5 single-serving 0% fat yogurts - If you’re getting a flavored yogurt, I recommend one not sweetened with sugar if possible

    • 5 100-calorie amounts of chocolate

    • 10 single-serving guacamole packets - choose any you like/ have access to! I’m using the Trader Joe’s one

    • 5 salmon burger patties - I buy mine pre-made and frozen

    • 5 cups Brussels sprouts

    • 5 cups Butternut squash chunks - I buy them pre-chopped!

    • 1 jar Blue cheese dip - we’re only using a portion of it!

    • 2 1/2 cups cooked whole wheat pasta

    • 1 1/4 cup nuts - any kind you like! I personally think roasted & salted is fine too!

    • 10 cups fresh spinach

    • 5 medium apples - I love honeycrisp!

    • 1 cup crumbled feta cheese

     

    EACH DAY 1548 CALORIES

    40% CALORIES FROM FAT; 23% CALORIES FROM PROTEIN; 36% CALORIES FROM CARB 

     

    I like the Lose It app to keep track of foods. These are some screenshots - click on an image to enlarge it! If you're interested in my outlook on weight loss and weight management, here's what I wrote on the subject

     

     

    BREAKFAST 8:30AM

    • 2 hard boiled eggs - I love topping them with TJ’s Everything But the Bagel seasoning

    • 1 string cheese

    • Coffee (optional!) - I like adding whole milk!

     

    LUNCH 12PM 

    • 2 hard boiled eggs

    • Cold pasta salad: make on the stove top in a pan sprayed with an oil spray (and then refrigerate) with 1/2 cup cooked whole wheat pasta and 2 cups spinach. The spinach will really cook down in volume. Add in feta cheese when it’s off heat. If you need more of a taste - add in spices like salt & pepper.

    • 100-calories worth of chocolate and an apple on the side!


       

    SNACK 3PM

    • 1/4 cup walnuts (or any other nut)

    • 1 single-serving non-fat yogurt

    DINNER 7PM

    • Preheat oven to 400 degrees

    • Line a cookie sheet with tin foil, and spray the foil with an oil spray like olive oil spray

    • Cut 1 cup Brussels sprouts in half

    • Layer Brussels sprouts and 1 cup butternut squash chunks and 1 salmon patty in a single layer on baking sheet and bake for 30 minutes

    • At the 15 minute mark, flip over salmon patty to its other side and stir-around veggies

    • Have 2 servings of guacamole packets (about 100 calories each) on the side as a dip!



    NEED MORE SNACKS? CLICK HERE FOR SOME GREAT IDEAS!


    Note: I’ve tried to make this meal prep as EASY as possible - so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. 

    Get Your FREE 1-Week Meal Plan HERE! 

    Subscribe to get new meal plans and my very best tips & tricks to staying healthy and fit on a budget.

      Your information is 100% secure and will never be shared with anyone. Unsubscribe at any time.

      Read Next

       

      My Favorite Treats & Desserts – A Twist on Comfort

       
       4 ingredient mug cake

      I have partnered with Dannon Light & Fit. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.

       

       

      Happy November! I’m loving finallyyyy being all snuggly in my fall sweaters.

       

      However! This time of year also means comfort sweets and desserts easily available – in the bakery on the walk home from work, at upcoming Friendsgivings, etc.

       

      I get these types of questions a lot:

      • How often can I have dessert?

      • What dessert is best to have?

      • Whenever I eat sweets I feel like I blew my meal plan – how can I not feel this way?

       

      I used to feel this way and have these same questions, so I hear you for sure.

       

      Here are some key things to keep in mind, to have a more positive relationship with desserts :)

       

      1. Focus on what you ENJOY eating

      rather than just eating something “for the health of it”. For example, eating that dessert versus eating some vegetables… (and then eating the dessert afterwards anyway)!

       

      2. Along with focusing on the foods you enjoy, do bring in nutrition principles

      to help your body function at peak capacity! Making some healthy dessert swaps, while still treating yourself can be so rewarding.

       

      3. Include dessert as part of the plan

      Instead of feeling like eating a dessert or treat takes you off of your plan, make it PART of what you plan to eat in a day or week – feeling more in control makes a world of difference.

       

      Some of my favorite comfort treats are:

      • A small chocolate bar

      • A small hot chocolate

      • A single-serving sized ice cream

      • A single-serving flavored yogurt

       

      Dannon Light & Fit is one of my favorite treats BY ITSELF – because it’s not only a treat, but it’s also good for me. The 2015-2020 Dietary Guidelines for Americans recommend eating more nutrient-dense foods, such as yogurt. Yogurt is nutrient-dense and many yogurts are a good source of protein and calcium. Greek yogurts typically contain more protein than regular yogurts! Eating even one yogurt every day can be an important first step toward creating a more balanced diet and a healthier lifestyle – which is what we’re all striving for!

       

      I’m using Dannon Light & Fit Original Greek yogurts here – Dannon Light & Fit has better-for-you options that also fit an active lifestyle. And here’s why I love them :)

      • They have a ton of varieties of flavors and tastes

      • There’s 80 calories and 12 grams of protein per 5.3 oz per serving

      • The convenience of the cup all ready to go

      • Light & Fit can help make our meal routines easier!

       

      If I’m feeling extra fancy, especially during the fall all warm in my NYC apartment, I like to bake a little something. Here’s an easy and tasty mug cake recipe – 5 minutes for prep AND cooking and it’s done done done!

       

      Also, let’s all please have a moment of gratitude for the inherent portion control of mug cakes!

       

      Ingredients

      • 1 (5.3 oz. serving) Light & Fit Original Greek Blueberry Nonfat yogurt

      • 4 Tbsp almond flour

      • 1 egg white

      • ¼ cup blueberries (to add on the top the mug cake, can use frozen if fresh is out of season and too expensive!)

       

      Directions

      • Mix ingredients in a bowl

      • Bake in microwave for 3 minutes (this depends on the microwave, you may want to take it out at the 2 minute mark to mix it & make sure it’s not overflowing!)

      • Top with blueberries and light whipped cream if you like! Enjoy immediately

       

       

      For more delicious meal and snack ideas with Dannon Light & Fit Original Greek Nonfat Yogurt, follow @Lightandfit on Instagram and use the hashtag #LightandFitRD #LightandFit.

      Get Your FREE 1-Week Meal Plan HERE! 

      Subscribe to get new meal plans and my very best tips & tricks to staying healthy and fit on a budget.

        Your information is 100% secure and will never be shared with anyone. Unsubscribe at any time.

        Read Next