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1500 Calorie Fat Loss Meal Plan (Full Day of Eating)
Hoofdgerecht

1500 Calorie Fat Loss Meal Plan (Full Day of Eating)

1 uVoor 1Nutri-Score B€€
van @bethanyydobson2 imports0 keer gekookt
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wat je nodig hebt

Ingrediënten

1 persoon
  • rolled oats (for the brownie overnight oats)Granen50 g
  • Greek yogurt (for the oats and the fruit snack)Zuivel300 g
  • chocolate protein powder (for the brownie oats)Voorraadkast30 g
  • cocoa powder (for the brownie oats)Voorraadkast10 g
  • milk (to soak the oats)Zuivel150 ml
  • chia seeds (for the oats)Noten en zaden10 g
  • pasta (cooked, for the tuna pasta salad)Granen60 g
  • tuna (canned in water, drained)Overig100 g
  • sweet chilli sauce (for the tuna pasta salad)Voorraadkast20 ml
  • light mayonnaise (for the tuna pasta salad)Voorraadkast20 g
  • sweetcorn (for the tuna pasta salad)Groente en fruit50 g
  • cucumber (diced, for the tuna pasta salad)Groente en fruit50 g
  • kiwi (peeled and sliced, for the snack)Groente en fruit1 stuk
  • orange (peeled and segmented, for the snack)Groente en fruit1 stuk
  • dates (pre-workout carbs)Groente en fruit2 stukken
  • chicken breast (diced, for the fried rice)Overig120 g
  • egg (beaten, for the fried rice)Zuivel2 stukken
  • cauliflower rice (for the fried rice)Groente en fruit200 g
  • soy sauce (for the fried rice)Voorraadkast15 ml
  • sesame oil (for the fried rice)Voorraadkast5 ml
  • frozen peas (for the fried rice)Groente en fruit50 g
  • spring onion (sliced, for the fried rice)Groente en fruit2 stukken
  • melon (cubed, for the evening snack)Groente en fruit150 g
  • dark chocolate (one square, for the evening snack)Voorraadkast10 g

per portie

Voedingswaarden

1.417kcal

Koolhydraten
173 g
Eiwitten
125 g
Vetten
25 g

stap voor stap

Bereiding

  1. Make the brownie overnight oats

    • Add the rolled oats, Greek yogurt, chocolate protein powder, cocoa powder, chia seeds and milk to a jar.
    • Stir until fully combined and the mixture is thick and brownie-like.
    • Seal the jar and refrigerate overnight so the oats soak and thicken.
    Stap 1

  2. Prep the tuna sweet chilli pasta salad

    • Cook the pasta, drain and cool.
    • Flake in the drained tuna and add the sweetcorn and diced cucumber.
    • Mix in the sweet chilli sauce and light mayonnaise until everything is coated.
    • Portion into containers for meal prep.
    Stap 2

  3. Assemble the yogurt and fruit snack

    • Spoon a generous portion of Greek yogurt into a bowl.
    • Top with the sliced kiwi and orange segments.
    Stap 3

  4. Pre-workout dates

    • Eat two dates around 4pm before training for quick, direct energy to the muscles.
    Stap 4

  5. Cook the chicken and egg fried rice

    • Heat the sesame oil in a pan and cook the diced chicken breast until golden and cooked through.
    • Push the chicken to one side, pour in the beaten eggs and scramble.
    • Add the cauliflower rice and frozen peas and stir-fry until hot.
    • Pour in the soy sauce and toss everything together.
    • Finish with sliced spring onion and serve.
    Stap 5

  6. Evening sweet treat

    • Serve a square of dark chocolate with a bowl of cubed melon.
    • Enjoy with a cup of tea to end the day.
    Stap 6
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