Here’s a 1500 calorie meal plan that’s low carb & filling!

What is a low carb way of eating?

A diet low in carbohydrates – which can mean a LOT of different things. But generally, it means less than 150 grams of carbohydrates per day.

Starches are higher in carbohydrates in other foods. Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, and potatoes.

Other foods also contain carbohydrates, including:

non-starchy vegetables,
fruit,
salad dressings,
sauces,
dessert,
and protein and fat sources like – dairy, nuts, avocado

What are the benefits of a low carb way of eating?

Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:

reduce appetite (1) (helping weight loss be effortless!)
aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets (2,3,4) – AND weight is typically lost around the abdomen, which is the most dangerous location of body fat
lower blood sugar, blood pressure, and triglycerides, and raise HDL (the good kind) and improve the pattern of LDL (the bad kind) cholesterol (5,6)

In addition, many ladies find eating fewer carbs:

Improves mental clarity
Reduces inflammation,
Decreases bloating, and
And improves skin complexion

Please note! This specific meal plan’s calories and foods may not be appropriate for you. Always check with your doctor before starting a new meal plan.

Alright let’s get to the meal plan! The groceries are listed first, then the pictures and recipes afterwards.

7 Day 1500 Calorie Meal Plan, Low Carb & High Protein

Groceries for the Week

Fruit & Starch:

Apple, small (7)
English muffin, whole wheat (7)

Fat:

Avocado, small (3 1/2)
Cheese, sliced cheese, full fat/regular (7 oz)
Guacamole (3 1/2 cups)
Nuts (7/8 cups)

Protein:

Chicken breast, boneless, skinless, raw (70 oz)
Egg, large (7)
Sausage, chicken (7)

Non-Starchy Vegetable:

Bell pepper, orange (7)
Bell pepper, red (7)
Leafy greens, raw (14 cups)
Lettuce leaves for lettuce wraps (56)
Salsa (7 cups)

Other:

Creamy dressing (e.g. ranch), less than 50 calories per 2 Tbsp (14 Tbsp)
Jalapeño (14)
Lime, juice (14 Tbsp)

1500 Calorie Meal Plan Recipes

Breakfast: English Muffin Egg Sandwich with Cheese

302 calories

Ingredients:

1 English muffin, whole wheat
1 egg, large
1 oz cheese, sliced cheese, full fat/regular

Directions:

Fry egg on stove top.
Add to English muffin with cheese and enjoy!

Lunch: Salad with Apple & Sausage

409 calories

Ingredients:

1 apple, small
1 sausage, chicken
1/2 avocado, small
2 cups leafy greens, raw
2 Tbsp creamy dressing (e.g. ranch), less than 50 calories per 2 Tbsp

Directions:

Chop ingredients, mix and enjoy!
Feel free to switch out lettuce for any other lettuce variety that you prefer.

Snack: 1/8 Cup Nuts

100 calories

Ingredients:

1/8 cup nuts

Directions:

Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine.

Dinner: Fajitas Dinner

741 calories

Ingredients:

1 bell pepper, red
1 bell pepper, orange
1/2 cup guacamole
1 cup salsa
8 lettuce leaves for lettuce wraps
10 oz chicken breast, boneless, skinless, raw
2 jalapeño
2 Tbsp lime, juice

Directions:

Line a baking sheet with tin foil or parchment paper. Spray it with an oil spray.
Cut chicken breast into small slices (you can also buy breast tenders if that’s easier!).
Bake chicken and peppers for 30 minutes, stirring around at 15 minutes.
Once chicken and peppers are cooked, arrange all ingredients on a tray as depicted.

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