1500 Calorie Weekly Meal Plan, Food Prep, and Weigh-in {July 1st, 2019}

Every week I share my 1500 calorie meal plan, meal prep pictures, exercise schedule, along with the progress (or not) I’ve made on my weight loss journey.  My goal with these posts is to give you a little glimpse into my week and for you to see I’m human and have good and bad weeks just like everyone else.

So I almost broke my 3 week streak of having my meal plan posted on time! But instead of saying I’ll get it done tomorrow I pushed through my procrastination and got it done. I have to say I feel mighty proud because, quite honestly, today is just one of those lazy days. Which probably isn’t very good considering it’s Monday and this should be the day I feel the most motivated. Well I don’t. Maybe because it 4th of July week and I’m already looking forward to all the festivities we have planned.

Before I get to my weigh-in I just want to mention that enrollment for the Organize Yourself Skinny (OYS) eCourse closes tonight (July 1st) at Midnight Pacific time. There’s no exceptions so if you’ve been on the fence then now is the time. Also, you can still get the OYS eCourse at 50% off, use code summer2019 at checkout. The final price comes to $63 and that’s a one-time fee and includes everything.

Learn more and purchase the eCourse here.

Okay, let’s get to my weigh-in.

Starting weight (October 2010) : 177 lbs

First goal weight: 145lbs

Final goal weight: 135 lbs

Last week’s weight: 153.6

Current weight: 154.8

Pounds lost: +1

Well I’m back up a pound this week – same ole yo-yo story… Up and down, up and down, up and down.

Despite the lack of progress on the scale I have to say I feel really good. I stuck to my toning routine and added some time to my planks last week and I’m started to feel a difference in my clothes. Over the weekend I wore denim shorts and also a beautiful summer dress – I felt 100% confident in both. I wish I got a picture in that dress because I got so many compliments. Next time I wear it I’ll be sure to update this post. Anyway, when I feel comfortable in clothing is when I know I’m moving in the right direction. I might not be a size 2 (or will ever be a size that small) but I feel strong and healthy.

Like I said last week, a lot of this has to do with toning. Honestly, this has made all the difference. I’m still power-walking but I’m also making it a priority to stick with my toning routine. Also, I think it’s important to note that my toning routine is nothing crazy. I’m not training for the iron man marathon or looking to join a bikini competition. I do simple toning exercises with light weights and/or exercise bands.

Last week I kept up with my morning exercise routine and this week plan to do the same.

Here’s my routine.

Monday, Tuesday, Wednesday, Friday, Saturday, and Sunday

45 minutes – treadmill. I power walk and add in various inclines.

Arm exercises (M, W, Sat)

24 bicep curls with 5lb resistance bands

12 bicep curls with 8lb hand weight

24 lateral raises with 3lb weight

24 front lateral raises with 3lb weight

24 tricep extensions with 5lb hand weight

24 rows with 5lbs hand weight

Core (everyday)

125 crunches

100 russian twists holding 5lb weight

3 (30 second) planks

Combo (everyday)

30 combo overhead press/squats with 5lb hand weights

Legs (Tues, Friday, Sunday)

50 squats

50 plie squats

Here’s the exercise equipment I use:

3, 5, and 8lb hand weights. I bought this basic set from Amazon for under $30

Resistance bands – I purchased mine years ago from Target. You can also get them off Amazon.

Basic weight bench – I just purchase this one from Amazon a couple months ago. It’s super basic but all that I need to do simple toning exercises. It’s under $90 on Amazon.

Now onto food.

I do believe if I could 110% percent stick to a 1500 calorie diet 7 days (or at least 6 days) I’d see the scale go way down. However, I love food and 3 out of the 7 days I’m falling off track. Not totally off the rails but enough to effect my weekly weigh-in. Although, I do think it’s more of the salt, and not drinking enough water, that’s causing my weight to yo yo.

Anyway, this week I’m getting back into my smoothies because I’m missing the extra hydration. Also, I’m going to focus on water, water, and more water.

An area where I’m doing good is not eating past 6 or 7 – this helps tremendously with keeping food in check.

Dinner time this week is going to be a little tough because we do have a lot going on. Seriously, we have 4 parties to attend, not to mention all the kids are home and it’s like one big pool party 24/7. So, my goal is to keep breakfast, lunch, and snacks on point.

Here my meal plan:

Breakfast – 292

Detox Smoothies

1 cup of coffee with 2 tablespoons creamer

Meal prep tips:

• I still have 4 frozen smoothie packs in the freezer.

Morning snack – 200 calories

1/2 cup of low fat cottage cheese on 1 slice of Eziekel Bread.

Lunch – 415 calories

Protein Power Mason Jar Salad

Meal prep tips

• I made these this morning

Afternoon snack – 150 calories

1/2 cup strawberries and 1 sigi yogurt

Meal prep tip

• I washed and sliced all the strawberries and stored them in 16 ounce mason jars. I also frozen a ton of strawberries last week. If you want to learn how to freeze strawberries then check out my simple tutorial. 

Dinner – 350 – 600 calories

Chicken quesadillas (using 1/4 cup slow cooker salsa chicken, 2 tablespoons of cheese, 2 tablespoons salsa, 1 medium tortilla) -350 calories each

Naan Pizzas – 500 – 550 calories each

Leftover baked chicken parmesan + 1/2 cup pasta and 1/4 cup sauce – 500 calories

Rest of my dinners will be at parties – fingers crossed!

Meal prep tips:

• Last week I made baked chicken parm and prepared individual meal prep bowls with the leftovers. I love doing this because everything is portion-control and can enjoy without guilt.

• Naan pizzas will be made the night we eat them.
• Salsa chicken will be made on Wednesday for the quesadillas.

Meal Prep Containers, Tools, and Supplies Used This Week

32 ounce mason jar containers

16 ounce mason jar containers

Plastic mason jar lids

36 ounce rectangle glass meal prep containers

See the other glass meal prep containers I recommend here.

Check out my meal prep and healthy meal planning pages for more information to get you started.

Other Meal Planning Services

Sun Basket – Organic meal kit delivery. See my original Sun Basket Review or my updated Sun Basket review for more info.

Hello Fresh – The best meal kit to feed the whole family. See my updated Hello Fresh Review.

Purple Carrot – The only vegan meal kit service. See my Purple Carrot review

Daily Harvest – vegan grab n go meals in a cup. See my Daily Harvest review.

Emeals – If you’re looking for a Keto meal plan then definitely check out eMeals. Here’s my eMeals review.

Plan to Eat – One of the top meal planning websites to help you organize your recipes, create meal plans, and generate grocery shopping lists.

Not food related buuuut if you’re looking for style advice, and cute clothes to go with your new bod, then you gotta check out my Trunk Club Review. I got some super cute new clothes!

That’s it for this week!