1500 Cal items to make your meal plan

Some of my friends have been asking for actual food items as they have trouble thinking of what to eat each day, and then there is the hassle of counting calories.  Keep in mind you can eat all the raw vegetables you want. 

Remember anything that is natural (Creator made) is good for you; it is the synthetic stuff/man-made, artificial, fried, and refined/processed items that are hard on the body we live in.  It’s best to load up on fresh fruits, veggies, whole grains, nuts, seeds and plant based oils.

Choose from something from each category daily for a meal plan that is approximately 1500 calories a day and this will help you lose weight, if over doing the calories is your problem.

Breakfast:

·                    2 slices whole grain toast, 1 tbs all-fruit spread

·                    1 bowl/serving whole grain cereal (hot or cold), ½ C Milk

·                    1 Cereal bar, ½ C fresh fruit

·                    2 eggs (any way you like), 1 oz lean meat (Canadian bacon, turkey bacon or sausage)

Lunch:

·                    2 oz Chicken, diced tomato, lettuce, 2tbs shredded cheese, 1Tbs dressing, 1 whole grain wrap

·                    1 bowl vegetable soup, 5 whole grain crackers, 1 mozzarella cheese stick

·                    4 oz of lean meat or fish (turkey, shrimp) over 2 C of mixed salad greens, 1 C raw veggies, 2Tbs shredded cheese, 2 Tbs dressing

·                    1 bowl whole grain cereal (hot or cold), ½ milk, ½ C fruit

·                    1 C Cottage Cheese 1 C fruit

Dinner:

·                    3 oz of any lean meat (like: pork loin, fish, chicken breast) baked with olive oil/herbs, ½ C brown rice, 1Tbs almonds/nuts, ½ C steamed veggies, 1Tbs parmesan cheese

·                    3oz extra lean ground beef patty, 1 thin bun, lettuce, tomato, pickle, mustard, 1 C grilled veggies in 1Tbs olive oil

·                    3 oz. Pot roast, 1C potatoes, veggies, 2 C mixed green salad 1Tbs salad dressting

Snacks:

·                    3 C popcorn

·                    1 fruit

·                    1 whole grain flatbread, 1 ½ Natural Nut butter

·                    Smoothie ( 1C Soymilk or Coconut Milk, ½ C frozen fruit)

·                    8 large olives, ½ large whole grain pita

·                    ½ C Chickpeas w/sprinkle sea salt, 1Tbs olive oil roasted at 375 degrees (stir often)

·                    Handful of Rye Triscuits

·                    4 Tbs trail mix (nuts and fruit kind)

·                    ¼ C sliced avocado

·                    1C Greek yogurt