1 Month 1500 Calorie Weight Loss Meal Plan (PDF)

Description

This 4 week healthy meal plan is designed for weight loss. For best results, make sure to include daily physical activity. 

It includes whole unprocessed foods to support a healthy diet and body weight. These high fiber foods will leave you feeling satisfied and full throughout the day.    Each day contains anywhere from 1500-1700 total calories.  If you are looking for a bigger calorie deficit, or need to add calories because of training, you can adjust the snacks as needed. If you’re looking to build muscle, you may want to increase your protein intake.

This meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Weight loss diet grocery lists

Each 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

• Roughly 1500-1700 calories
• Roughly 50-60% of your calories from fat, 15-30% from carbohydrates, and 10-25% from protein. This amounts to roughly 100-120 g fat, 70-110 g carbohydrates, and 50-100 g protein on average.
• Roughly 25 g fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in this meal plan?

• Lean meat, fish and seafood
• Eggs
• Gluten-free grains (including quinoa, brown rice, millet, buckwheat, and oat bran)
• Non-starchy vegetables (including cruciferous vegetables, leafy green vegetables, peppers, tomatoes, zucchini, brussels sprouts, green beans, etc.)
• Starchy vegetables (sweet potato, white potato, carrots, beets etc.)
• Lower lactose dairy products (ghee, butter)
• Avocado
• Coconut products (coconut oil, coconut milk and coconut butter)
• High-quality animal fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)
• Nuts and seeds (such as almonds, pumpkin seeds, and sunflower seeds)
• Fruit and fruit juices (except for small amounts of some low-sugar fruits such as lemon and lime) 
• Herbs and seasonings
• Lemons and limes (such as fresh squeezed lemon juice or lime juice)
• Natural sweeteners (such as molasses, coconut sugar, honey, maple syrup)
• Herbal teas
• Sea salt and black pepper

What foods are excluded in this meal plan?

• Processed and premade food with artificial ingredients
• Refined and processed grains
• Peanuts (including peanut butter)
• Wheat, barley and rye (gluten containing grains, white bread, whole wheat bread)
• Higher lactose dairy products (cottage cheese, Greek yogurt, milk,
• Candy and chocolate bars
• Artificial sweeteners and white sugar
• Vegetable oil (such as canola oil, soybean oil, sunflower oil etc.)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.