Balanced 1,500-Calorie Meal Plan with U.S. Ingredients

This simplified daily meal plan features U.S.-based foods and approximately 1,500 calories per day. You’ll find 4 food swap options for breakfast, lunch, and dinner—and 3 for snack meals—to help you build a flexible and satisfying healthy routine.

🥚 1. Breakfast (6:30 AM)

• 2 scrambled eggs + 1 slice of whole wheat bread + 1 small banana
• 2-egg omelet + 2 slices light mozzarella + black coffee (unsweetened)
• Plain Greek yogurt + 2 tbsp granola + 1 small apple
• Smoothie: 1 banana + 1 tbsp peanut butter + 200ml almond milk

☕ 2. Morning Snack (9:45 AM)

• 1 apple + 1 boiled egg
• Small bowl of oatmeal (with water or skim milk) + cinnamon
• 1 slice whole wheat bread + 2 slices turkey breast

🍽️ 3. Lunch (11:30 AM)

• 1/2 cup brown rice + 1/2 cup black beans + 100g grilled chicken breast + mixed greens
• 120g roasted sweet potato + 2 boiled eggs + steamed vegetables
• Whole grain wrap with canned tuna (in water), lettuce, and tomato
• 1/2 cup whole wheat pasta + 100g lean ground beef + sautéed vegetables

🥛 4. Afternoon Snack (3:00 PM)

• Greek yogurt + 1 tbsp chia seeds
• 1 serving strawberries + 6 almonds
• 1 slice whole wheat bread with 1 tbsp peanut butter

🍵 5. Second Afternoon Snack (7:00 PM)

• 1 portion grapes + 1 slice low-fat cheddar cheese
• 1 glass skim milk with unsweetened cocoa
• Banana pancake: 1 small banana + 1 egg + 2 tbsp oats + cinnamon

🌙 6. Dinner (9:00 PM or Post-Workout)

• 2 boiled eggs + green salad with olive oil
• Vegetable soup with lean ground turkey
• Omelet with 2 eggs, spinach, mushrooms + 1 slice low-fat cheese
• 100g grilled chicken breast + roasted zucchini + tomato salad