Eat This to Lose Weight: 1500 Calorie Daily Meal Plan

Here’s what I eat in a day, featuring four simple and delicious meals: homemade apple granola with Greek yogurt, a crispy avocado toast, creamy one-pan chicken orzo with pumpkin, and a tuna salad served with air-fried potatoes.

These recipes use everyday ingredients and are easy to make at home. Below, you’ll find the ingredients, cooking instructions, and estimated calories and macros for each serving.

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🍎 BREAKFAST
Ingredients for 2 servings of granola:

* Apples — 2 medium (about 300 g edible portion)
* Rolled oats — 100 g
* Pumpkin seeds — 40 g
* Butter — 10 g
* Cinnamon — to taste

For 1 serving of breakfast:
* Homemade granola — ½ of the prepared batch
* Greek yogurt — 100 g
* Protein powder — 15 g
* Banana — 40 g
* Cinnamon — to taste

Nutrition per serving:
* Calories: 470 kcal
* Protein: 30 g
* Fat: 18 g
* Carbs: 52 g

🥑 SNACK

* Whole grain bread — 40 g
* Avocado flesh — 70 g
* Cream cheese — 15 g
* Unsweetened almond milk for coffee — 50 ml
* Salt and seasonings — to taste

Estimated nutrition per serving:
* Calories: 255 kcal
* Protein: 8 g
* Fat: 13 g
* Carbs: 28 g

LUNCH

Ingredients for 1 serving
* Chicken breast — 130 g
* Dry orzo pasta — 50 g
* Pumpkin — 100 g
* Onion — 35 g
* Spinach — 20 g
* 10% cream — 50 ml
* Olive oil — 5 g
* Parmesan — 5 g
* Water or chicken broth — about 70 ml
* Salt, black pepper, garlic, and thyme — to taste

Estimated nutrition per serving:
* Calories: 500 kcal
* Protein: 44 g
* Fat: 13 g
* Carbs: 47 g

🥗 DINNER — Tuna and Egg Salad with Air-Fried Potatoes

Ingredients for 2 servings of salad
* Canned tuna in water, drained — 100 g
* Hard-boiled eggs — 2
* Large cucumber — 300 g
* Onion — 60 g
* Greek yogurt — 30 g
* Mustard — 5 g
* Salt and black pepper — to taste

For the potatoes
* Potatoes — 600 g raw
* Oil — 15 g
* Salt and seasonings — to taste

For 1 serving of dinner
* Half of the prepared salad
* 100 g cooked potatoes

Estimated nutrition per serving:
* Calories: 350 kcal
* Protein: 26 g
* Fat: 9 g
* Carbs: 39 g

📊 DAILY NUTRITION SUMMARY
* Calories: ≈ 1,575 kcal
* Protein: ≈ 106 g
* Fat: ≈ 53 g
* Carbs: ≈ 165 g

If you enjoyed this recipe, don’t forget to like the video and leave a comment! 💛

✅ Weight-loss meal plans —

olyapins@gmail.com

0:00 Daily Meal Plan
1:10 Breakfast
1:43 Snack
2:57 Lunch
6:52 Dinner

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