Challenge – Sample 1500 Calorie Meal Plan

This meal plan would be best suited for those who are training 4+ days per week, have an active lifestyle, and looking to drop their current body weight of 58-65KG

Meal 1 Upon waking Meal Notes
50g Quick Oats
30g Whey Protein
50g Blueberries
2g Fish Oil
Cook the oats in the microwave with water, then mix in the protein powder, and berries.


Meal 2 3-4 hours later


Meal Notes

170g Chobani Greek Yoghurt
120g Apple
30g Almonds
Yoghurt is plain (no flavour).


Meal 3 3-4 hours later


Meal Notes

110g Chicken Breast (Skinless)
110g Brown Rice (cooked weight)
125g Mixed Veg
Consider salsa for additional flavour. Mixed veg can be fresh or frozen.


Meal 4 within 2 hours pre or post workout

Meal Notes
30g Whey Protein
200g Watermelon
Pre or post-workout nutrients.


Meal 5 2-4 hours pre-bed


Meal Notes

110g Lean Steak
125g Mixed Veg
200g Pumpkin (Butternut)
40g Avocado
You can replace the lean steak with chicken or fish at equal measurements.