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.