Meal Plan: 1600 Calories (40% Protein, 30% Carbs, 30% Fats)
Breakfast (Approx. 400 calories):
3 scrambled eggs cooked with 1 teaspoon olive oil (210 calories, 18g protein, 15g fat)
1 cup cooked spinach (41 calories, 5g protein, 1g fat)
1 small whole grain toast (70 calories, 3g protein, 1g fat)
1 medium apple (95 calories, 0.5g protein, 0.3g fat)
Mid-Morning Snack (Approx. 150 calories):
1 serving Greek yogurt (150g) (150 calories, 15g protein, 8g fat)
Lunch (Approx. 400 calories):
Grilled chicken breast (150g) (165 calories, 30g protein, 3.6g fat)
Quinoa (cooked, 1/2 cup) (111 calories, 4g protein, 1.8g fat)
Mixed vegetables (broccoli, bell peppers, carrots) (124 calories, 5g protein, 7g fat)
1 tablespoon olive oil for dressing (120 calories, 0g protein, 14g fat)
Afternoon Snack (Approx. 150 calories):
1 medium banana (105 calories, 1.3g protein, 0.3g fat)
1 ounce almonds (45 calories, 1.5g protein, 4g fat)
Dinner (Approx. 400 calories):
Baked salmon fillet (150g) (206 calories, 23g protein, 12g fat)
Sweet potato (medium, baked) (103 calories, 2g protein, 0.2g fat)
Steamed asparagus (1 cup) (27 calories, 3g protein, 0.2g fat)
1 teaspoon olive oil for cooking (40 calories, 0g protein, 4.5g fat)
Evening Snack (Approx. 50 calories):
1 cup cucumber slices (16 calories, 1g protein, 0.2g fat)
2 tablespoons hummus for dipping (34 calories, 1g protein, 2.5g fat)