Understanding Your Goals

A 1500 calorie, low-carb, high-protein diet rich in omega-3s is a great choice for many. However, it's important to note that:

  • Individual needs vary: This plan is a general guide. You might need to adjust based on your specific needs and goals.

  • Omega-3 sources: While we'll include rich sources, it's often beneficial to supplement with fish oil for optimal intake.

  • Carb intake: "Low-carb" can be subjective. This plan aims for moderate carb restriction.

3-Day Meal Plan

Day 1

  • Breakfast: Greek yogurt with berries, a sprinkle of chia seeds, and a handful of almonds.

  • Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumbers, red onion, and a lemon-dill vinaigrette.

  • Dinner: Chicken stir-fry with broccoli, bell peppers, and snow peas, served over zucchini noodles.

Day 2

  • Breakfast: Scrambled eggs with spinach and feta cheese, served with avocado slices.

  • Lunch: Leftover chicken stir-fry.

  • Dinner: Grilled steak with asparagus and a sweet potato (moderate carb, but provides essential nutrients).

Day 3

  • Breakfast: Oatmeal with protein powder, chia seeds, and a handful of berries.

  • Lunch: Tuna salad with celery and a dollop of Greek yogurt, served on a bed of lettuce.

  • Dinner: Shrimp scampi with zucchini noodles.

Snacks

  • Hard-boiled eggs

  • Cottage cheese with berries

  • Nuts and seeds

  • Celery sticks with almond butter

  • Greek yogurt

Key Points

  • Protein sources: Salmon, chicken, steak, shrimp, eggs, Greek yogurt, cottage cheese, and protein powder.

  • Omega-3 sources: Salmon, chia seeds, walnuts (in some recipes).

  • Low-carb vegetables: Broccoli, bell peppers, snow peas, spinach, asparagus, celery, and mixed greens.

  • Healthy fats: Olive oil, avocado, nuts, and seeds.

  • Hydration: Drink plenty of water throughout the day.

Additional Tips

  • Portion control: Be mindful of portion sizes to stay within your calorie goal.

  • Variety: Rotate foods to prevent boredom and ensure nutrient intake.

  • Meal prep: Prepare meals in advance to save time and ensure healthy choices.

  • Listen to your body: Adjust the plan based on how you feel.

Remember: This is just a starting point. You may need to adjust based on your specific needs and preferences. Always consult with a healthcare professional for personalized guidance.