A Dietitian’s 1500 Calorie Meal Plan for Weight Loss

Navigating meal planning can be challenging, especially when you’re juggling a busy schedule, picky eaters, and the goal of losing weight.

If you’re aiming to keep calories in check and shed some pounds, this is for you—a 1,500-calorie meal plan designed with weight loss in mind. It includes everything you need to stay on track: full recipes, calorie counts, and a macronutrient breakdown to help you make informed choices without the guesswork.

Want support that goes beyond the meal plan? Working one-on-one with a Registered Dietitian can give you the structure, accountability, and expert guidance to hit your goals faster—book an appointment today!

Day 1

Breakfast: Ham and Cheese Scramble

Servings: 1

Ingredients:

• 2 eggs
• 2 slices of ham, chopped 
• 1 cup fresh baby spinach
• ¼ cup shredded cheese (like cheddar, Monterey Jack, Swiss, or your favorite)
• 1 tsp olive oil
• 2 Tbsp red or yellow onion, diced
• 2 Tbsp milk or cream
• ⅛ tsp salt 
• ½ tsp black pepper

Directions: 

1. In a medium bowl, whisk together the eggs, milk/cream, cheese, salt, and pepper. 
2. Heat the olive oil in the skillet, followed by the diced yellow onion. Saute for 3-5 minutes or until the onions are translucent. 
3. Add the spinach and cook until wilted. 
4. Pour the egg mixture on top of the veggie mixture and stir slightly so the eggs can reach the bottom of the skillet.
5. Add the ham and cook until it reaches your desired consistency. 

Per serving: 

Calories: 350

Fat: 26g

Carbs: 4g

Protein: 25g

Lunch: Loaded Veggie and Hummus Sandwich

Servings: 1

Ingredients:

• 2 slices whole wheat bread
• ½ of a red bell pepper, sliced
• 1 medium-sized slice of red onion
• ½ of an avocado, sliced or mashed 
• ½ of a small cucumber, thinly sliced 
• 1-2 leaves of leaf lettuce, butter lettuce, or romaine 
• 2 Tbsp homemade hummus:
  • 1 can of chickpeas, rinsed and drained
  • ¼ cup lemon juice 
  • ½ tsp fine sea salt
  • 1 clove garlic, roughly chopped
  • ½ cup tahini 
  • 2-4 Tbsp cold water 
  • ½ tsp ground cumin
  • 1-2 Tbsp olive oil 

Directions:

1. For hummus: Add ingredients into a food processor and blend until smooth. Start with the lower amounts of water and oil and add more if it’s too thick. Of course, you can use store-bought hummus if you prefer.
2. For the sandwiches, spread hummus on both sides of the bread (toast the bread if desired) and assemble veggies. 

Per Serving:

Calories: 360

Carbs: 39g

Fiber: 12g

Protein: 12g

Fat: 19g

Snack:

⅛ cup mixed nuts + 1 small apple

Calories: 185

Fat: 7g

Carbs: 21g

Protein: 4g

Dinner: Asian-Inspired Steak Salad 

Servings: 2

Ingredients:

• 1 bag (6 oz) of prewashed salad greens, like spring mix or mixed baby greens
• ½ lb of flank steak, cooked and cut into strips 
• 1 red bell pepper, sliced into thin strips
• ¼ cup of red onion, thinly sliced
• 1 small cucumber, thinly sliced into coins 
• 1 large carrot, grated or chopped into matchsticks
• 1 avocado, diced 
• 1 Tbsp sesame seeds 
• Dressing:
• ⅛ cup soy sauce
• 2 tsp sesame oil
• 1 Tbsp rice vinegar
• 1 Tbsp olive oil
• 1 tsp fresh ginger, minced
• 1 tsp fresh garlic, minced or pressed 
• 1 Tbsp honey

Directions: 

1. To make dressing, add all ingredients to a blender or food processor and blend until smooth. You can also add it to a mason jar and shake vigorously.
2. For salad, assemble all ingredients and top with dressing and sesame seeds. 

Per Serving:

Calories: 630

Total Carbs: 39g

Fiber: 11g

Protein: 38g

Fat: 37g

Total for Day 1: 1,525 calories

Day 2

Breakfast: Tropical Green Protein Smoothie

Servings: 1

Ingredients:

• 4-8 oz unsweetened almond milk
• 4-6 oz canned full-fat coconut milk
• 2 cups fresh baby spinach or kale 
• ½ cup diced frozen zucchini 
• 1 scoop vanilla protein powder 
• ¼ cup frozen pineapple chunks

Directions: 

1. Blend all ingredients well in a high-powered blender.
2. Note: Add more of the milk if you want a thinner consistency. 

Per Serving:

Calories: 305

Total Carbs: 29g

Fiber: 6g

Protein: 21g

Fat: 12g

Lunch: Greek Salmon Salad Bowls 

Servings: 1

Ingredients:

• 2 cups butter lettuce 
• 1, 5-oz can wild-caught salmon 
• 1 cup cherry tomatoes, sliced 
• ¼ cup red onion, sliced
• 1 small cucumber, diced
• Optional: 2-3 Tbsp olives
• Dressing: 
• 1 Tbsp extra-virgin olive oil
• 1 Tbsp red wine vinegar
• ⅛ tsp dried oregano
• Pinch of salt and pepper 

Directions: 

1. Add all salad ingredients to a large bowl.
2. Whisk or shake dressing ingredients in a mason jar and add to salad. 

Per Serving:

Calories: 464

Total Carbs: 24g

Fiber: 5g

Protein: 38g

Fat: 25g

Snack:

• 1 hard-boiled egg
• 1 healthy meat stick (like CHOMPS) 
• 1 clementine orange 

Calories: 205

Fat: 12g
Carbs: 9g

Fiber: 1g

Protein: 17g

Dinner: Date-Pistachio Salmon and Roasted Carrots 

Servings: 2

Ingredients:

• 1 lb wild-caught salmon
• 4 dates, without pits and roughly chopped
• 2 Tbsp fresh dill, chopped
• ¼ cup unsalted roasted pistachios (measured without shells)
• ½ of a lemon, juiced
• 2-3 large carrots, cut into coins 
• 1-2 tsp avocado oil
• ½ tsp salt, divided
• ½ tsp black pepper, divided
• ½ tsp garlic powder

Directions: 

1. Preheat oven to 400°F. Line a baking sheet with parchment or foil.
2. In a food processor, combine chopped dates, dill, pistachios, lemon juice, ¼ tsp salt, ¼ tsp pepper, and a drizzle of avocado oil (add just enough if needed for binding). Pulse until the mixture is coarse and chunky, not a paste.
3. Place salmon fillets on one side of the baking sheet. Pat dry and season lightly with salt and pepper. Press the date-pistachio mixture onto the top of each piece.
4. On the other side of the sheet, toss carrot coins with 1 tsp avocado oil, garlic powder, and remaining salt and pepper. Spread evenly.
5. Roast for 14–16 minutes, or until salmon is just cooked through and carrots are tender and caramelized at the edges.

Per Serving:

Calories: 550

Total Carbs: 41g

Protein: 47g

Fat: 23g
Total for Day 2: 1,524 calories

Day 3

Breakfast: 5-Minute Healthy Oatmeal 

Servings: 1

Ingredients:

• ​​1/2 cup rolled oats
• 1 cup of milk (any milk of your preference will work)
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1 scoop vanilla protein powder 
• Optional toppings: Blueberries, strawberries, sliced banana, chopped nuts, or honey

Directions:

1. Add oats, milk, vanilla, cinnamon, and salt to a small pot and bring to a low boil. 
2. Reduce the heat to low and simmer for 3-5 minutes, stirring often until it thickens to a desired consistency. Stir in the protein powder. 
3. Remove from heat and top with optional toppings. 

Per Serving: (Without toppings)

Calories: 355

Carbs: 40g

Fiber: 7g

Protein: 28g
Fat: 8g

Lunch: BLAT Salad 

Servings: 1

Ingredients:

• 2 cups butter lettuce
• 4 slices cooked bacon, crumbled
• ½ of an avocado, diced
• 1 cup cherry tomatoes (or 1 large Roma or beefsteak tomato)
• 2 Tbsp healthy ranch dressing (like Primal Kitchen or Chosen Foods)

Directions: 

1. Assemble all ingredients in a salad bowl and top with dressing. 

Per Serving:

Calories: 435

Total Carbs: 12g

Fiber: 8g

Protein: 18g

Fat: 38g

Snack:

Turkey + cheese roll-ups 

• 4 slices of turkey breast
• 1 slice cheese of choice
• 2 Tbsp mustard for dipping 

Calories: 225

Total Carbs: 1g

Fiber: 0g

Protein: 23g

Fat: 11g

Dinner: Vegetarian Burrito Bowls 

Servings: 2

Ingredients:

• 1, 15-oz can black beans
• 1, 15-oz can of corn (or fresh)
• 2 tsp olive oil
• ½ of a red bell pepper, sliced
• ½ of a red onion, sliced
• 1 avocado, diced 
• 1 cup cooked brown rice (or choose cauliflower rice for a lower-carb option) 
• ¼ tsp each of salt, pepper, cumin, garlic powder, and paprika
• Optional toppings: Salsa, cilantro, cheese, or Greek yogurt (as a sour cream substitute)

Directions:

1. Heat a large skillet over medium heat and add olive oil. 
2. Add bell pepper and onion and cook for 4-5 minutes. 
3. Add spices, black beans, and corn, and cook for 2-3 minutes. 
4. Separate brown rice into bowls and top with bean/veggie mixture, diced avocado, and any optional toppings. 

Per Serving: 

Calories: 485

Carbs: 66g

Fiber: 15g

Protein: 13g
Fat: 22g

Total for Day 3: 1,500 calories

Day 4

Breakfast: Savory Quinoa Breakfast Bowl 

Servings: 1

Ingredients:

• ¼ cup dry quinoa 
• ½ cup water 
• 1 egg (fried, soft-boiled, or hard-boiled)
• 1 tsp olive oil
• 1 clove garlic, minced
• ¼ of a red bell pepper, diced
• 2 Tbsp red onion, diced
• 1 cup baby spinach
• ½ cup cherry tomatoes, halved
• ½ tsp salt
• ¼ – ⅓ of an avocado, sliced or diced 

Directions: 

1. Rinse quinoa under cold water. In a small pot, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed and quinoa is fluffy.
2. While quinoa cooks, heat olive oil in a small skillet over medium heat. Add garlic, bell pepper, and onion; sauté until softened, about 3-4 minutes. Add spinach and cook until wilted. Season with salt.
3. Cook your egg to preference (fried, soft-boiled, or hard-boiled).
4. Assemble the bowl: quinoa on the bottom, topped with sautéed veggies, halved cherry tomatoes, sliced avocado, and the cooked egg on top.

Per serving: 

Calories: 340

Fat: 21g

Carbs: 33g

Protein: 13g

Lunch: Chicken Cobb Salad

Servings: 1 

Ingredients:

• 2 cups fresh butter lettuce, roughly chopped or torn
• 1 cup cherry tomatoes, sliced in half
• ¼ cup red onion, sliced
• 4-6 oz cooked chicken, diced (pre-grilled or cook your own)
• 1 hard-boiled egg, sliced and sprinkled with salt and pepper 
• 2 slices cooked bacon, crumbled
• ½ of an avocado, sliced 
• 2 Tbsp avocado oil-based ranch dressing (like Primal Kitchen or Chosen Foods)

Directions: 

1. Mix all ingredients in a large bowl. 

Per Serving:

Calories: 520

Total Carbs: 14g

Fiber: 6g

Protein: 36g

Fat: 39g

Snack:

• 1 banana
• 2 Tbsp peanut butter 

Calories: 295

Total Carbs: 35g

Fiber: 5g

Protein: 8g

Fat: 15g

Dinner: Veggie-Loaded Chickpea Spaghetti 

Servings: 2

Ingredients:

• ½ of a box (about 8oz) of chickpea spaghetti (like Banza)
• 1 zucchini, sliced into thin coins
• ½ of a medium yellow onion, diced
• ½ of a red bell pepper, diced
• 2 tsp olive oil
• 12 oz of marinara sauce 
• ½ cup of Parmesan cheese, grated
• ¾ tsp salt
• ½ tsp black pepper 
• 1 tsp dried oregano
• ¼ tsp crushed red pepper flakes (Optional)

Directions:

1. Bring a large pot of salted water to a boil. Cook the chickpea spaghetti according to package instructions until al dente. Drain and set aside.
2. While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add the zucchini, onion, and bell pepper.
3. Sauté, stirring occasionally, until the vegetables are tender and slightly caramelized, about 8-10 minutes.
4. Add the marinara sauce, salt, black pepper, oregano, and crushed red pepper flakes (if using) to the skillet. Stir to combine and let simmer for 2-3 minutes to heat through and blend flavors.
5. Add the drained pasta to the skillet with the sauce and vegetables. Toss gently to combine everything evenly.
6. Stir in most of the grated Parmesan cheese, reserving some to sprinkle on top when serving.

Per serving: 

Calories: 400

Fat: 15g

Net Carbs: 36g

Protein: 26g

Total for Day 4: 1,555 calories

Day 5

Breakfast: Avocado Egg and Veggie Skillet

Servings: 1

Ingredients:

• 1 small avocado (diced)
• 2 eggs (scrambled or fried)
• ½ cup spinach (fresh)
• ¼ cup cherry tomatoes (sliced in half)
• 1 Tbsp olive oil 
• Salt and pepper to taste
• Optional: Red pepper flakes, fresh herbs like parsley or cilantro, or a squeeze of lemon juice for added flavor

Directions: 

1. Heat a non-stick skillet over medium heat and add the olive oil.
2. Add spinach and tomatoes to the skillet and sauté until the spinach is wilted and the tomatoes are softened, about 2-3 minutes.
3. Push the veggies to one side of the skillet and crack the eggs into the empty side, cooking them to your preferred doneness (scrambled or fried).
4. While the eggs cook, dice the avocado and set it aside.
5. Once the eggs are ready, add the diced avocado on top of the eggs and veggies.
6. Season with salt, pepper, and optional spices/herbs.

Per serving: 

Calories: 375

Fat: 30g

Carbs: 16g

Fiber: 11g

Protein: 20g

Lunch: Kale Apple Walnut Salad 

Servings: 1

Ingredients:

• 2 cups curly kale
• Drizzle of olive oil
• 1 small apple (such as honeycrisp, fuji, or gala), diced
• ⅛ cup walnuts, chopped
• ¼ cup crumbled feta or goat cheese 
• Dressing: (will have extra—store leftovers in a sealed jar for up to 1 week) 
• Juice from 1 lemon 
• ¼ cup olive oil
• 1 Tbsp balsamic or red wine vinegar
• 2 tsp dijon mustard
• 1 tsp maple syrup or honey 
• Salt and pepper

Directions:

1. In a large bowl, massage the kale with a drizzle of olive oil for a few minutes, until it begins to soften.
2. Add the remaining salad ingredients. 
3. Whisk the salad dressing ingredients together or shake well in a mason jar.
4. Top the salad with the dressing and mix well. 

Per Serving: (with 2 Tbsp dressing)

Calories: 630

Carbs: 35g

Protein: 13g
Fat: 51g

Snack:

• ½ cup low-fat cottage cheese 
• ¼ cup mixed berries
• 7 almonds or another nut you prefer

Per Serving:

Calories: 185

Carbs: 12g

Fiber: 2g

Protein: 14g
Fat: 12g

Dinner: Southwestern Turkey Skillet 

Servings: 2

Ingredients:

• ¾ lb ground turkey
• ½ of a red bell pepper, chopped
• ½ of a red onion, diced
• 2 garlic cloves, minced
• 1-2 tsp olive oil
• ~8 oz of red enchilada sauce (Siete is great)
• ¾ tsp salt
• 1-2 tsp chili powder
• 1 tsp paprika
• 1 tsp cumin
• 1 avocado, diced
• Optional toppings: Cilantro, Greek yogurt (as a sour cream substitute), or shredded cheese.

Directions: 

1. Heat olive oil in a large skillet over medium heat. 
2. Add ground turkey and cook until starting to brown.
3. Add bell pepper, onion, garlic, and all spices, mixing and cooking for about 5 minutes. 
4. Add enchilada sauce, bring to a boil, then cover and let simmer for about 20 minutes. 
5. Top with diced avocado and cilantro. 

Per Serving:

Calories: 395

Carbs: 13g

Protein: 31g

Fat: 24g

Total for Day 5: 1,585 calories

Day 6

Breakfast: Mediterranean Scramble 

Servings: 1

Ingredients:

• 3 eggs
• 2 tsp olive oil 
• ½ cup cherry tomatoes, sliced in half
• 2 Tbsp feta cheese, crumbled
• 2 Tbsp red onion, diced
• 1 cup fresh baby spinach, roughly chopped
• ½ cup artichoke hearts (canned), roughly chopped 
• Optional toppings: Fresh parsley 

Directions: 

1. Preheat a pan on medium heat. 
2. Whisk eggs well in a bowl and add a dash of salt and pepper. 
3. Add olive oil to the pan and add all veggies, cooking until softened and spinach is wilted, about 3-4 minutes. 
4. Add eggs and scramble until set to the desired consistency. 
5. Garnish with fresh parsley (optional).

Per serving: 

Calories: 440

Fat: 31g

Carbs: 14g

Fiber: 6g

Protein: 28g

Lunch: Tuna Salad and Veggies 

Servings: 1

Ingredients:

• 1 can of tuna (5 oz)
• 1 Tbsp avocado oil-based mayonnaise (like Chosen Foods or Primal Kitchen)
• ¼ of an avocado, mashed
• 2 tsp Dijon mustard
• 2 Tbsp pickles, chopped
• 2 Tbsp red onion, diced
• Pinch of salt and pepper, to taste
• Veggies for serving/dipping with: Celery, baby carrots, cucumbers, or bell pepper quarters

Directions: 

1. Mix all ingredients in a bowl and scoop on top of veggies. 

Calories: 475

Total Carbs: 8g

Fiber: 4g

Protein: 49g

Fat: 26g

Snack:

• 2 Tbsp guacamole or mashed avocado
• Assorted unlimited veggies (carrots, bell peppers, cucumber, radishes)

Calories: 120-150

Total Carbs: 10-12g

Fiber: 4-5g

Protein: 2g

Fat: 9g

Dinner: Healthy Spaghetti Squash Bolognese 

Servings: 2

Ingredients:

• ½ of a medium spaghetti squash or 1 small* 
• ½ lb grass-fed ground beef (15% fat)
• ½ of a yellow onion, diced
• 2 carrots, peeled and finely diced
• 2 celery stalks, finely diced
• 1 Tbsp olive oil, divided
• 1/4 tsp oregano
• ½ – ¾ tsp salt or to taste
• ½ tsp black pepper
• 12 oz jar of marinara sauce (with no or low added sugar)

Directions: 

1. Preheat the oven to 400°F.
2. Carefully slice the spaghetti squash lengthwise (if it’s too hard, pop it in the microwave for 30 seconds to 1 minute and let it cool before trying again). 
3. Scoop out the seeds and stringy bits, brush with olive oil, and sprinkle with salt and pepper.
4. Place each squash half (cut side down) on a parchment paper-lined baking sheet, cook for 20-25 minutes, then let cool. 
5. Meanwhile, heat a large skillet on medium-high heat and add 1 Tbsp olive oil. 
6. Add the ground beef and let it brown for a few minutes. 
7. Add the onion, carrots, celery, and seasonings; mix and cook until veggies are tender.
8. Add in marinara sauce, bring to a boil, then reduce heat and simmer for 10-15 minutes.
9. After the spaghetti squash has cooled slightly, take two forks and shred the inside of the squash, resulting in spaghetti-like strands. 
10. Split the squash between bowls and top with bolognese sauce. 

*Time-Saver-Tip: You can also use pre-cooked and shredded spaghetti squash 

Per Serving:

Calories: 420

Carbs: 22g

Protein: 33g

Fat: 25g

Total for Day 6: 1,485 calories

Day 7

Breakfast: Blueberry Tahini Smoothie 

Servings: 1

Ingredients:

• ½ cup frozen blueberries
• 1 banana (sliced and then frozen is best)
• 8-10 oz unsweetened almond milk (or milk of your choice) 
• 1 serving of vanilla protein powder (1-2 scoops)
• 1 Tbsp tahini 

Directions:

1. Add all ingredients to a high-speed blender and blend well.
2. Add more milk if you like a thinner smoothie, or less (<6 oz) if you want a thicker consistency. 

Per Serving:

Calories: 400

Carbs: 44g

Fiber: 6g

Protein: 27g
Fat: 13g

Lunch: “Big Mac” Salad 

Servings: 1

Ingredients:

• 2-3 cups (1 head) of romaine lettuce, chopped
• ¼ lb of ground beef 
• 1 tsp olive or avocado oil
• ¼ tsp salt 
• ¼ tsp black pepper
• 1 small beefsteak tomato, diced (or ½ cup cherry tomatoes, halved)
• 2 Tbsp red onion, sliced or diced
• ¼ cup pickles, diced
• ¼ cup shredded cheddar cheese
• 2 Tbsp “special sauce” dressing (either store-bought, such as Thrive Market and Primal Kitchen, or homemade)
  • Homemade Special Sauce Dressing: (will have extra) 
  • ¼ cup avocado oil mayonnaise (Primal Kitchen or Chosen Foods) 
  • 1 Tbsp ketchup
  • 1 tsp Dijon mustard
  • 3 Tbsp pickles, minced 
  • 1 Tbsp yellow onion, finely minced
  • 1 tsp lemon juice
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp paprika
  • ¼ tsp garlic powder

Directions: 

1. Heat a large skillet on medium-high heat and add the olive/avocado oil.
2. When hot, add the ground beef, ¼ tsp salt, and ¼ tsp black pepper, breaking it up with a wooden spoon and cooking until no longer pink. Set aside (draining excess fat), allowing to cool. 
3. Add chopped romaine, diced tomato, sliced or diced red onion, shredded cheddar cheese, and chopped pickles to a large salad bowl. 
4. Add the cooked ground beef and salad dressing. If you’re making homemade dressing, whisk all of the ingredients well in a small bowl. 

Per serving: 

Calories: 490

Fat: 30g

Net Carbs: 11g

Protein: 43g

Snack: 

• 6oz full-fat Greek yogurt (plain)
• 7-10 almonds 

Calories: 170

Fat: 12g

Carbs: 10g

Protein: 14g

Dinner: Shrimp Tacos with Easy Cabbage Slaw 

Servings: 2

Ingredients:

• 4 small corn tortillas 
• ½ lb large or jumbo shrimp (peeled and deveined)
• 1 tsp olive oil
• ½ tsp chili powder
• ½ tsp garlic powder
• ½ tsp salt 
• ½ tsp cumin
• Cabbage Slaw: (May have extra) 
• 2 cups of shredded red cabbage
• 2 Tbsp avocado oil mayonnaise
• 2 tsp apple cider vinegar
• ½ – ¾ tsp salt, or to taste
• ½ tsp black pepper
• Optional toppings: Sliced avocado (¼ of an avocado adds about 60 calories), lime juice, hot sauce, or salsa

Directions:

1. Pat the shrimp dry with a paper towel, then toss the shrimp with the seasonings in a bowl.
2. Add the cabbage, mayonnaise, apple cider vinegar, salt, and pepper to a separate bowl. Mix well to combine and set aside. 
3. Add the olive oil in a large skillet over medium-high heat, followed by the seasoned shrimp.
4. Cook the shrimp for 3-4 minutes, or until the shrimp is cooked through and not translucent throughout. Remove from the heat. 
5. Fill the tortillas with shrimp, cabbage slaw, and optional toppings, like lime juice, sliced avocado, salsa, or hot sauce. 

Per Serving: (2 tacos)

Calories: 440

Carbs: 35g

Fiber: 6g

Protein: 23g
Fat: 16g

Total for Day 7: 1,500 calories

Tips and Daily Guidelines

• Build balanced meals: Include protein, fiber, and healthy fats at every meal to stay satisfied and support blood sugar balance.
• Stay hydrated: Drink plenty of water throughout the day. A common goal is to aim for about half of your body weight in ounces, but listen to your body and adjust based on your activity level, climate, age, and environment (i.e., drink more if you’re hot and sweating). 
• Enjoy your coffee or tea within reason: Moderate amounts are fine, but watch out for sugary creamers, which can add up fast.
• Move your body daily: Even 20 minutes of walking or light activity counts.
• Avoid “naked carbs”: Pair carb-dense foods like fruit or bread with a source of protein, fat, or fiber to prevent energy crashes and hunger spikes.
• Moderate alcohol consumption: If you drink alcohol, try to keep it moderate—up to one drink per day for women and two for men. Be mindful of how it affects your calorie intake, as each drink adds approximately 100-200 calories (or much more, if sugary mixers are added). 

How a Dietitian Can Help

While general meal plans on the Internet can be helpful to get ideas and recipe inspiration, it’s important to know that they don’t apply to everyone. 

Your calorie and macronutrient needs are not the same as those of your friend, spouse, or neighbor, so you shouldn’t all use the same meal plan. 

That’s where a Registered Dietitian (RD) comes in.

RDs are nutrition experts who can craft personalized meal plans that are tailored to your calorie needs, preferences, time constraints, and dietary habits. 

If you want a meal plan that is 100% customized to you, book an appointment with one of our RDs today!