Posted on January 16, 2015 by Jenny Cromack

Here is a meal plan for one day, it is a weight loss plan for females based on 1500 calories per day.

Calorie counting as a way of weight loss can be very helpful, however don’t just focus on calories, you also need to eat the right foods. It’s not just about the calories it’s the quality of calories. As an example for 1500 calories you could eat on average 9 chicken breast or 5 and a half mars bars……I’m hoping you know which choice you should be choosing!

Breakfast

Asparagus Soldiers With Soft-Boiled Egg
Kcal 212, Protein 24 , Carbs 8 fat  10, Sat 2g
Serves 1

Ingredients
Process
• 1 tbsp olive oil
• pinch each chilli and paprika
• 4-6 asparagus spears
• 3 eggs

1. Heat the oil in a pan season with the spices, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate. Drain the asparagus and add to plate

Mid Morning Snack

40g of Walnuts

Lunch

Salmon and Greek Salad
Serves 2
540 Calories, Protein 34 g, Carbs 8g, Fat 42g, Sat 4.2g

Ingredients

• Salmon fillet 120g
• 4 large vine tomatoes, cut into irregular wedges
• 1 cucumber, peeled, deseeded, then roughly chopped
• ½ a red onion, thinly sliced
• 16 Kalamata olives
• 1 tsp dried oregano
• 85g feta cheese, cut into chunks
• 4 tbsp Greek extra virgin olive oil

Method

Cook the salmon

Mix all the ingredients in a bowl and serve

Snack
1 avocado322kcal

Beef and Vegetable Casserole

450 Calories, Protein 33.7g, Carbs 14.3g, Fat 27.2g, Sat 6.2g

Serves 5

Ingredients

• 2 celery sticks, thickly sliced
• 1 onion, chopped
• 2 really big carrots, halved lengthways then very chunkily sliced
• 5 bay leaves
• 3 sprigs thyme
• 1 tbsp vegetable oil
• 1 tbsp butter
• 2 tbsp plain flour
• 2 tbsp tomato purée
• 2 beef stock cubes, crumbled
• 850g stewing beef cut into nice large chunks

Method

1. Heat the oven to 160C/140C fan/gas 3. Put the kettle on. Put the celery, onion, carrots, bay and 1 thyme sprig in a casserole with 1 tbsp oil and the butter. Soften for 10 mins, then stir in the flour until it doesn’t look dusty anymore, followed by the tomato purée and beef stock cubes.
2. Gradually stir in 600ml hot water, then tip in the beef and bring to a gentle simmer. Cover and put in the oven for 2hrs 30 mins, then uncover and cook for 30mins – 1hr more until the meat is really tender and the sauce is thickened.