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meal plans 

Breakfast: Chicken & Veggie Scramble

  • Ingredients:

    • 3 large egg whites (51 calories)

    • 1 whole egg (70 calories)

    • 50g cooked chicken breast (82 calories)

    • 1/2 cup diced bell peppers (25 calories)

    • 1/4 cup spinach (7 calories)

    • 1 tsp olive oil (40 calories)

  • Preparation:
    Sauté the vegetables in olive oil, then add the eggs and chicken. Cook until done.

  • Total Calories: 275 calories

 

Lunch: Grilled Salmon Salad

  • Ingredients:

    • 85g (3 oz) grilled salmon (142 calories)

    • 2 cups mixed greens (10 calories)

    • 1/4 avocado (60 calories)

    • 1 tbsp balsamic vinaigrette (45 calories)

  • Preparation:
    Top the greens with grilled salmon, sliced avocado, and drizzle with vinaigrette.

  • Total Calories: 257 calories

 

Snack: Greek Yogurt & Berries

  • Ingredients:

    • 100g plain nonfat Greek yogurt (59 calories)

    • 1/4 cup fresh blueberries (21 calories)

  • Preparation:
    Combine yogurt and berries in a bowl.

  • Total Calories: 80 calories

 

Dinner: Teriyaki Chicken with Veggies

  • Ingredients:

    • 85g (3 oz) cooked chicken breast (142 calories)

    • 1/2 cup steamed broccoli (27 calories)

    • 1/2 cup steamed carrots (25 calories)

    • 1 tsp teriyaki sauce (20 calories)

  • Preparation:
    Lightly coat the chicken and veggies with teriyaki sauce before serving.

  • Total Calories: 214 calories

 

Daily Total: 1000 calories

 

This plan offers lean protein, healthy fats, and fiber-rich vegetables, all under 1000 calories. 

salmon & chicken

1

1000-calorie meal plan centered around sea bass and eggs for breakfast:

Breakfast: Scrambled Eggs with Sea Bass

  • 2 large eggs (140 calories)

  • 3 oz cooked sea bass (approx. 180 calories)

  • Spinach or greens (30 calories)

  • Olive oil for cooking (1 tsp, 40 calories)

Preparation: Scramble the eggs and cook them with olive oil. Add the sea bass fillet (pre-cooked or pan-seared) and some spinach or greens for added fiber and nutrients. This will provide a balanced breakfast of protein and healthy fats.

Total Calories for Breakfast: ~390 calories

Lunch: Grilled Sea Bass Salad

  • 4 oz grilled sea bass (approx. 240 calories)

  • Mixed greens (e.g., arugula, spinach, or kale) (20 calories)

  • Tomatoes, cucumber, bell peppers (30 calories)

  • Olive oil & lemon dressing (1 tbsp olive oil, 1 tsp lemon juice, 50 calories)

  • Avocado (1/4 medium avocado, 60 calories)

Preparation: Grill the sea bass and serve over a bed of mixed greens, tomatoes, cucumber, and bell peppers. Dress with olive oil, lemon, and a pinch of salt and pepper. Top with a few slices of avocado for healthy fats.

Total Calories for Lunch: ~400 calories

Dinner: Sea Bass with Steamed Veggies

  • 4 oz baked or grilled sea bass (240 calories)

  • Steamed broccoli and zucchini (50 calories)

  • 1 tbsp olive oil for drizzling (120 calories)

Preparation: Grill or bake the sea bass and serve with a side of steamed veggies (broccoli, zucchini, or cauliflower). Drizzle with olive oil for extra flavor and healthy fats.

Total Calories for Dinner: ~300 calories

 

Total for the Day: ~1,090 calories

This meal plan is just slightly above 1000 calories. If you need to reduce calories, consider adjusting portion sizes of the oil or avocado.

seabass

2

Here’s a high-protein, chicken-based meal plan totaling approximately 1000 calories, split across breakfast, lunch, and dinner. Each meal features chicken and focuses on lean proteins and nutrient density.

 Breakfast: Chicken & Egg White Scramble Wrap

  • 3 egg whites

  • 1 whole egg

  • 75g cooked shredded chicken breast

  • 1 whole wheat wrap (8-inch)

  • 1/4 avocado

  • 1/2 cup spinach (sautéed or raw)

  • Salsa (2 tbsp)

  • Approx. 320 kcal

  • 30g protein

  • Lunch: Chicken Veggie Bowl

  • 100g grilled chicken breast

  • 1/2 cup cooked quinoa

  • 1 cup steamed broccoli

  • 1/4 cup chopped bell peppers

  • 1 tbsp olive oil (for roasting or dressing)

  • Lemon juice and herbs for flavor

  • Approx. 350 kcal

  • 35g protein

  • Dinner: Chicken Soup with Veggies

  • 100g shredded chicken breast

  • 1.5 cups low-sodium chicken broth

  • 1/2 cup chopped carrots

  • 1/2 cup chopped zucchini or celery

  • 1/4 cup cooked lentils or chickpeas (optional for extra protein/fiber)

  • Herbs, garlic, black pepper

  • Approx. 330 kcal

  • 30g protein

 Totals:
Calories: ~1000 kcal
Protein: ~95g

chicken meal plans 

3

Breakfast (300 calories)

Avocado Toast with Cherry Tomatoes

  • 1 slice of whole-grain bread (80 calories)

  • 1/4 medium avocado (60 calories)

  • 5 cherry tomatoes, halved (15 calories)

  • 1 tsp olive oil (40 calories)

  • Sprinkle of salt, pepper, and red chili flakes for flavor.

Side:

  • 1 medium orange (60 calories)

  • 1 cup green tea (0 calories)

 

Snack (150 calories)

Greek Yogurt with Almonds

  • 1/2 cup plain non-fat Greek yogurt (50 calories)

  • 1 tsp honey (20 calories)

  • 1 tbsp slivered almonds (80 calories)

 

Lunch (350 calories)

Vegetable Stir-Fry with Tofu and Brown Rice

  • 1/2 cup cooked brown rice (110 calories)

  • 1/2 cup firm tofu, pan-seared (90 calories)

  • 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas) (50 calories)

  • 1 tsp soy sauce (10 calories)

  • 1 tsp sesame oil (40 calories)

  • Sprinkle of sesame seeds (10 calories)

 

Snack (200 calories)

Hummus and Veggie Sticks

  • 1/4 cup hummus (100 calories)

  • 1 medium carrot, sliced (25 calories)

  • 1 medium cucumber, sliced (15 calories)

  • 5-6 celery sticks (10 calories)

  • 1 mini whole-grain pita bread (50 calories)

 

Dinner (200 calories)

Spinach and Feta Salad

  • 1 cup fresh spinach leaves (10 calories)

  • 1/4 cup crumbled feta cheese (70 calories)

  • 5 cherry tomatoes (15 calories)

  • 1 tbsp balsamic vinaigrette (30 calories)

  • 1 tbsp pumpkin seeds (45 calories)

  • Optional: Add herbs like parsley or basil for flavor (0 calories).

veggie option 

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