We hear from so many of you that are looking for meal plans. Finally, we decided to make a few that should fit many calorie needs. I know a lot of people (mainly women), think that the magic calorie number is 1,200 but that is FAR from the truth. I would say 1,500-1,800 is the minimum for most people. I'm starting with a 1,500 calorie meal plan to help encourage you to forget the idea of living on 1,200 calories.
These meals are reader favorites for a reason... they are delicious! All of the meals can be made ahead of time which is a huge time saver during the week. P.S. We share a lot of our food prep on Instagram (heandsheeatclean), Pinterest, and Facebook. So follow along!
You may also find the following posts helps as you prepare your meals for the week!
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1,500 Calorie Clean Eating Meal Plan
- This recipe for Apple Cinnamon Steel Cut Oats was one of our very first recipes on the website and still continues to hold down a top spot! It's SO. GOOD. You can make a big batch in advance and then portion them out for the week. If you are not used to eating steel cut oats, this may seem like a lot of food but you need to fuel your body. The best way to get the correct serving size is by weighing your entire batch of oats after they cook and dividing by how many servings you made. Pair these oats with a few eggs and you have a complete breakfast.
- 1 serving Crock Pot Apple Cinnamon Steel Cut Oats
- Calories: 193
- Fat: 3.7 g
- Carbs: 34.3 g
- Protein 7.4 g
- 2 whole eggs (make them in the Instant Pot, oven, scramble them, or make an omelet)
- Calories: 140
- Fat: 10 g
- Carbs: 0 g
- Protein 12 g
- These bars are everything! If you are the kind of person who needs a little chocolate during the day or you will go crazy, you must try these. The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week!
- 4 Chocolate Protein Bars
- Calories: 264
- Fat: 2.8 g
- Carbs: 36.8 g
- Protein 22.8 g
- This one is a staple in our house almost every week, especially during the cooler weather. We've been making ours in the Instant Pot lately but it can also be made in the Crock Pot or stovetop.
- 1 serving Bison Chili
- Calories: 340
- Fat: 15 g
- Carbs: 22.6 g
- Protein: 30.3 g
- We love to mix frozen berries with Greek yogurt. One option is to go ahead and mix them together when you are getting your meals prepped for the day and by the time you are ready to eat the frozen berries should be melted. Another option is to thaw the fruit and then add to the Greek Yogurt. You could also use fresh fruit but we just love the juices from the frozen fruit.
- 2% Greek Yogurt (170 g)
- Calories: 150
- Fat: 4 g
- Carbs: 8 g
- Protein: 20 g
- Organic Frozen Blueberries (1 cup)
- Calories: 60
- Fat: 0 g
- Carbs: 18 g
- Protein: 0 g
- This casserole is another one of our top recipes! If you want to save some time on this one, make your chicken in advance (learn how to boil it here) and buy already cubed butternut squash.
- 1 serving Savory Chicken Casserole
- Calories: 318
- Fat: 10 g
- Carbs: 13.1 g
- Protein 28.8 g
Everything listed above brings your daily totals to:
- Calories: 1,465
- Fat: 46 g
- Carbs: 133 g
- Protein: 121 g
- Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
- You can move around these meals if you want. Sometimes I just want eggs and oats for dinner so that's what I have!
- Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
- You'll notice that the calories are a little less than 1,500. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
- If you feel like you need a snack before bed, try our Four Ingredient Protein Pudding or a protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!
We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!