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

1 hServes 1Nutri-Score B€€
from @bethanyydobson2 imports0 cooked
Adapt this recipe

what you need

Ingredients

1 person
  • rolled oats (for the brownie overnight oats)Grains50 g
  • Greek yogurt (for the oats and the fruit snack)Dairy300 g
  • chocolate protein powder (for the brownie oats)Pantry30 g
  • cocoa powder (for the brownie oats)Pantry10 g
  • milk (to soak the oats)Dairy150 ml
  • chia seeds (for the oats)Nuts & seeds10 g
  • pasta (cooked, for the tuna pasta salad)Grains60 g
  • tuna (canned in water, drained)Other100 g
  • sweet chilli sauce (for the tuna pasta salad)Pantry20 ml
  • light mayonnaise (for the tuna pasta salad)Pantry20 g
  • sweetcorn (for the tuna pasta salad)Produce50 g
  • cucumber (diced, for the tuna pasta salad)Produce50 g
  • kiwi (peeled and sliced, for the snack)Produce1 piece
  • orange (peeled and segmented, for the snack)Produce1 piece
  • dates (pre-workout carbs)Produce2 pieces
  • chicken breast (diced, for the fried rice)Other120 g
  • egg (beaten, for the fried rice)Dairy2 pieces
  • cauliflower rice (for the fried rice)Produce200 g
  • soy sauce (for the fried rice)Pantry15 ml
  • sesame oil (for the fried rice)Pantry5 ml
  • frozen peas (for the fried rice)Produce50 g
  • spring onion (sliced, for the fried rice)Produce2 pieces
  • melon (cubed, for the evening snack)Produce150 g
  • dark chocolate (one square, for the evening snack)Pantry10 g

per serving

Nutrition

1,417kcal

Carbs
173 g
Proteins
125 g
Fat
25 g

step by step

Method

  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.
    Step 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.
    Step 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.
    Step 3

  4. Pre-workout dates

    • Eat two dates around 4pm before training for quick, direct energy to the muscles.
    Step 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.
    Step 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.
    Step 6
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