1500 calorie Meal Plan J. Compton

This meal plan is tailored to our established calorie goal and includes grab and go or quick assemble options that will better fit into your busy schedule.

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Monday

Health Highlights

Breakfast

OWYN Pro Elite 32G Plant Protein Chocolate, 12oz

1 12 fl oz

Apple

1 small

Snack 1

Sunflower seeds

2 tbsp hulled

Clementine

1 clementine(s)

Lunch

H-E-B Meal Simple Chicken Cobb Salad with Blue Cheese Dressing

1 1 container

Snack 2

Litehouse Opadipity Cucumber Dill Greek Yogurt Dip

30 gm

Baby carrots

0.50 cup

Dinner

8 h 15 min

Black Bean Quinoa Taco Soup

Meal Simple by H‑E‑B White Meat Shredded Rotisserie Chicken - Large (Sold Cold)

1 3 oz

Something sweet

Cocoa Dipped Almond 100 cal pack

1 1 packet (100 cal)

Tuesday

Health Highlights

Breakfast

Bob's Red Mill Gluten Free Quick Cooking Oatmeal

0.50 cup

Brown sugar

1 tbsp unpacked

Raisins, seedless (sultana)

1 tbsp

H‑E‑B Blanched Slivered Almonds

0.33 1 OZ (28 G OR 1/4 CUP)

Almond milk, unsweetened

0.25 cup

Egg, hard boiled

1 large egg

Snack 1

H-E-B MultiFIT Protein Trail Mix - Chickpea and Almond

1 1/4 cup

Clementine

1 clementine(s)

Lunch

Meal Simple by H-E-B Savory Fresh Kale Salad

1 1.25 cup

Starkist Reduced Sodium Light Tuna in Water Pouch

1 1 pouch

Snack 2

Cucumber

10 slice

H‑E‑B Deli Snack Pack - Traditional Hummus

1 container

Dinner

8 h 15 min

Black Bean Quinoa Taco Soup (leftovers)

Meal Simple by H‑E‑B White Meat Shredded Rotisserie Chicken - Large (Sold Cold)

1 3 oz

Something sweet

Alyssa's Cookies- Oatmeal Bites

2 bite (s)

Wednesday

Health Highlights

Breakfast

OWYN Pro Elite 32G Plant Protein Chocolate, 12oz

1 12 fl oz

Apple

1 small

Snack 1

Sunflower seeds

2 tbsp hulled

Clementine

1 clementine(s)

Lunch

H-E-B Meal Simple Chicken Cobb Salad with Blue Cheese Dressing

1 1 container

Snack 2

Litehouse Opadipity Cucumber Dill Greek Yogurt Dip

30 gm

Baby carrots

0.50 cup

Dinner

Dr. Praeger's Black Bean Quinoa Burgers

1 1 burger

Sola Golden Wheat Hamburger Buns

1 1 bun

Avocado

0.25 avocado(s)

Harvest Snaps Lightly Salted Green pea Snack Crips

1 Oz(s)

Something sweet

Lily's Sour Watermelon Slices Candy

0.50 1 package

Thursday

Health Highlights

Breakfast

Bob's Red Mill Gluten Free Quick Cooking Oatmeal

0.50 cup

Brown sugar

1 tbsp unpacked

Raisins, seedless (sultana)

1 tbsp

H‑E‑B Blanched Slivered Almonds

0.33 1 OZ (28 G OR 1/4 CUP)

Almond milk, unsweetened

0.25 cup

Egg, hard boiled

1 large egg

Snack 1

H-E-B MultiFIT Protein Trail Mix - Chickpea and Almond

1 1/4 cup

Clementine

1 clementine(s)

Lunch

Meal Simple by H-E-B Savory Fresh Kale Salad

1 1.25 cup

Starkist Reduced Sodium Light Tuna in Water Pouch

1 1 pouch

Snack 2

Cucumber

10 slice

H‑E‑B Deli Snack Pack - Traditional Hummus

1 container

Dinner

H-E-B Meal Simple Steakhouse Salmon with Green Beans and Potatoes

1 1 Tray

Something sweet

Alyssa's Cookies- Oatmeal Bites

2 bite (s)

Friday

Health Highlights

Breakfast

OWYN Pro Elite 32G Plant Protein Chocolate, 12oz

1 12 fl oz

Apple

1 small

Snack 1

Sunflower seeds

2 tbsp hulled

Clementine

1 clementine(s)

Lunch

Dave's Killer Bread Thin Sliced Good Seed Bread

2 1 slice

Applegate Naturals Oven Roasted Turkey Breast

2 2 slices

Avocado

0.25 avocado(s)

Wilde Pink Himalayan Salt and Chicken Protein Chips

1 20 chips

Snack 2

Litehouse Opadipity Cucumber Dill Greek Yogurt Dip

30 gm

Baby carrots

0.50 cup

Dinner

H‑E‑B Select Ingredients Fully Cooked Italian Style Turkey Meatballs

1 6 meatballs

Green Giant Zucchini Veggie Spirals

4 1/2 cup prepared

Yo Mama's Marinara Pasta Sauce

1 1/2 CUP

Walnuts

2 tbsp

Something sweet

Lily's Sour Watermelon Slices Candy

0.50 1 package

Saturday

Health Highlights

Breakfast

Bob's Red Mill Gluten Free Quick Cooking Oatmeal

0.50 cup

Brown sugar

1 tbsp unpacked

Raisins, seedless (sultana)

1 tbsp

H‑E‑B Blanched Slivered Almonds

0.33 1 OZ (28 G OR 1/4 CUP)

Almond milk, unsweetened

0.25 cup

Egg, hard boiled

1 large egg

Snack 1

H-E-B MultiFIT Protein Trail Mix - Chickpea and Almond

1 1/4 cup

Clementine

1 clementine(s)

Lunch

Dr. Praeger's Black Bean Quinoa Burgers

1 1 burger

Sola Golden Wheat Hamburger Buns

1 1 bun

Avocado

0.25 avocado(s)

Harvest Snaps Lightly Salted Green pea Snack Crips

1 Oz(s)

Snack 2

Cucumber

10 slice

H‑E‑B Deli Snack Pack - Traditional Hummus

1 container

Dinner

Amy's Organic Light in Sodium Tomato Bisque Soup

0.50 1 can

Banza Penne Chickpea Pasta

1 oz

H‑E‑B Natural Andouille Smoked Chicken Sausage Links

1 1 link

HEB Organics Frozen Steamable Normandy Blend

1 1 cup

Something sweet

Lily's Sour Watermelon Slices Candy

0.50 1 package

Sunday

Health Highlights

Breakfast

H-E-B Carb Sense Flour Tortillas

2 Tortilla (s)

Central Market Organics Low Sodium Black Beans

2 1/2 cup

Pico de gallo

2 tbsp

Snack 1

Sunflower seeds

2 tbsp hulled

Clementine

1 clementine(s)

Lunch

Dave's Killer Bread Thin Sliced Good Seed Bread

2 1 slice

Starkist Reduced Sodium Light Tuna in Water Pouch

1 1 pouch

Chosen Foods Mayo

1 1 tbsp

Wilde Pink Himalayan Salt and Chicken Protein Chips

1 20 chips

Snack 2

Litehouse Opadipity Cucumber Dill Greek Yogurt Dip

30 gm

Baby carrots

0.50 cup

Dinner

Amy's Organic Light in Sodium Tomato Bisque Soup

0.50 1 can

Banza Penne Chickpea Pasta

1 oz

H‑E‑B Natural Andouille Smoked Chicken Sausage Links

1 1 link

HEB Organics Frozen Steamable Normandy Blend

1 1 cup

Something sweet

Cocoa Dipped Almond 100 cal pack

1 1 packet (100 cal)

Clarissa Reel

MS, RD, LD

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