1,800 Calorie Clean Eating Meal Plan

Woah. You guys! We released our 1,500 calorie meal plan last month and you absolutely loved it. It was so great to hear from all of you about how you incorporated it into your lives. Now it's time to introduce you to our newest meal plan, the 1,800 calorie meal plan.

As we mentioned before, many people have this idea of a magical number of calories being 1,200 but that is far too few calories, especially for those who are active. Individual calorie needs will vary but let's all start fueling our bodies with enough calories! Try this meal plan to meet your goals and have great tasting food at the same time. ;)

You may also find the following posts helps as you prepare your meals for the week:

• Our Top 5 Clean Eating Pantry Staples
• Essential Meal Prep Tools

>>>> Not sure how to get started? Join our FREE 13 to Clean Challenge. It's a 13-day plan that will set you up for a lifetime of success!

>>>> Looking for a printable version of this meal plan? Click here to print!
*You will be asked for your email address and then directed to the printable meal plan.

Disclosure: This post may contain affiliate links. Check our disclosure policy for more details.

1,800 Calorie Clean Eating Meal Plan

Breakfast:

• Scott drinks this protein shake for breakfast every single morning. I would say it's his obsession and has been for the last 2-3 years! This shake will keep you full because of the healthy fats, carbs, and protein. It's delicious!
• Blueberry Avocado Protein Smoothie
  • Calories: 304
  • Fat: 14 g
  • Carbs: 27.9 g
  • Protein 17.9 g

AM Snack:

• We also included these in our 1,500 calorie meal plan but just had to keep them in for this one too. They are so good, especially if you crave chocolate during the day! The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week! You'll also be eating a serving of almonds to round out this snack.
• 4 Chocolate Protein Bars
  • Calories: 264
  • Fat: 2.8 g
  • Carbs: 36.8 g
  • Protein 22.8 g

Almonds (1 ounce/23 almonds)

• Calories: 162
• Fat: 14 g
• Carbs: 6.1 g
• Protein 6 g

Lunch:

• This simple and delicious avocado turkey burger is perfect to make in advance and tastes amazing, especially on an Ezekiel English Muffin! Just like breakfast, this contains the perfect mix of healthy fats, carbs, and protein. 
• Avocado Turkey Burger on an Ezekiel English Muffin
• Avocado Turkey Burger
  • Calories: 220
  • Fat: 13.3 g
  • Carbs: 3.7 g
  • Protein 22.8 g
• Ezekiel English Muffin (look for these in the freezer section of your grocery store)
  • Calories: 160
  • Fat: 1 g
  • Carbs: 30 g
  • Protein 8 g

PM Snack:

• Our 4 Ingredient Protein Pudding and Simple Baked Grapefruit are two popular recipes on our site. They are both simple but taste amazing! Even if you don't typically like grapefruit, try this recipe! Once again, you will also have a serving of almonds with your snack.
• 4 Ingredient Protein Pudding
  • Calories: 110
  • Fat: 1.1 g
  • Carbs: 6.6 g
  • Protein 18.70 g
• Simple Baked Grapefruit
  • Calories: 80
  • Fat: .3 g
  • Carbs: 20.5 g
  • Protein 1.5 g

Almonds (1 ounce/23 almonds)

• Calories: 162
• Fat: 14 g
• Carbs: 6.1 g
• Protein 6 g

Dinner:

• We make this grilled orange chicken almost weekly. If you are sick of plain, boring, and dried out baked chicken, give this recipe a try! When you pair it with sweet potato cubes you have the perfect filling dinner.
• Grilled Orange Chicken
  • Calories: 166
  • Fat: 4.7 g
  • Carbs: 3.6 g
  • Protein 25.7 g
• Sweet-Sweet Potato Cubes
  • Calories: 118
  • Fat: 4.6 g
  • Carbs: 18.5 g
  • Protein 1.4 g

Everything listed above brings your daily totals to:

• Calories: 1,746
• Fat: 70 g
• Carbs: 160 g
• Protein: 131 g

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Notes:

• Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
• You can move around these meals if you want.
• Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
• You'll notice that the calories are a little less than 1,800. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
• If you feel like you need a snack before bed, have eggs or another protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!

We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!

1,500 Calorie Clean Eating Meal Plan

We hear from so many of you that are looking for meal plans. Finally, we decided to make a few that should fit many calorie needs. I know a lot of people (mainly women), think that the magic calorie number is 1,200 but that is FAR from the truth. I would say 1,500-1,800 is the minimum for most people. I'm starting with a 1,500 calorie meal plan to help encourage you to forget the idea of living on 1,200 calories.

These meals are reader favorites for a reason... they are delicious! All of the meals can be made ahead of time which is a huge time saver during the week. P.S. We share a lot of our food prep on Instagram (heandsheeatclean), Pinterest, and Facebook. So follow along!

You may also find the following posts helps as you prepare your meals for the week!

• Our Top 5 Clean Eating Pantry Staples
• Essential Meal Prep Tools

>>>> Not sure how to get started? Join our FREE 13 to Clean Challenge. It's a 13-day plan that will set you up for a lifetime of success!

>>>> Looking for a printable version of this meal plan? Click here to print!
*You will be asked for your email address and then directed to the printable meal plan.

1,500 Calorie Clean Eating Meal Plan

Breakfast:

• This recipe for Apple Cinnamon Steel Cut Oats was one of our very first recipes on the website and still continues to hold down a top spot! It's SO. GOOD. You can make a big batch in advance and then portion them out for the week. If you are not used to eating steel cut oats, this may seem like a lot of food but you need to fuel your body. The best way to get the correct serving size is by weighing your entire batch of oats after they cook and dividing by how many servings you made. Pair these oats with a few eggs and you have a complete breakfast.
• 1 serving Crock Pot Apple Cinnamon Steel Cut Oats
  • Calories: 193
  • Fat: 3.7 g
  • Carbs: 34.3 g
  • Protein 7.4 g
• 2 whole eggs (make them in the Instant Pot, oven, scramble them, or make an omelet) 
  • Calories: 140
  • Fat: 10 g
  • Carbs: 0 g
  • Protein 12 g

AM Snack:

• These bars are everything! If you are the kind of person who needs a little chocolate during the day or you will go crazy, you must try these. The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week!
• 4 Chocolate Protein Bars
  • Calories: 264
  • Fat: 2.8 g
  • Carbs: 36.8 g
  • Protein 22.8 g

Lunch:

• This one is a staple in our house almost every week, especially during the cooler weather. We've been making ours in the Instant Pot lately but it can also be made in the Crock Pot or stovetop.
• 1 serving Bison Chili
  • Calories: 340
  • Fat: 15 g
  • Carbs: 22.6 g
  • Protein: 30.3 g

PM Snack:

• We love to mix frozen berries with Greek yogurt. One option is to go ahead and mix them together when you are getting your meals prepped for the day and by the time you are ready to eat the frozen berries should be melted. Another option is to thaw the fruit and then add to the Greek Yogurt. You could also use fresh fruit but we just love the juices from the frozen fruit.
• 2% Greek Yogurt (170 g)
  • Calories: 150
  • Fat: 4 g
  • Carbs: 8 g
  • Protein: 20 g
• Organic Frozen Blueberries (1 cup)
  • Calories: 60
  • Fat: 0 g
  • Carbs: 18 g
  • Protein: 0 g

Dinner:

• This casserole is another one of our top recipes! If you want to save some time on this one, make your chicken in advance (learn how to boil it here) and buy already cubed butternut squash.
• 1 serving Savory Chicken Casserole
  • Calories: 318
  • Fat: 10 g
  • Carbs: 13.1 g
  • Protein 28.8 g

Everything listed above brings your daily totals to:

• Calories: 1,465
• Fat: 46 g
• Carbs: 133 g
• Protein: 121 g

Notes:

• Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
• You can move around these meals if you want. Sometimes I just want eggs and oats for dinner so that's what I have!
• Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
• You'll notice that the calories are a little less than 1,500. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
• If you feel like you need a snack before bed, try our Four Ingredient Protein Pudding or a protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!

We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!

Bodyweight Tabata Workout + Brownie Batter Protein Shake

This is a sponsored conversation written by me on behalf of AllWhites® 100% liquid egg whites. The opinions and text are all mine.

I can't believe it was April when we shared our last Ladder Workout Challenge and Banana-Blueberry Oatmeal Recipe! I feel like I say it all the time but time FLIES! We're back with a new workout and new recipe! Let's start with the workout...

This style of workout is tabata style. Tabata training is a great way to get your heart rate up quickly and then recover. You will do each exercise for 20 seconds and then rest for 10 seconds. There are four circuits and if you repeat each one eight times this is a 32-minute workout. If you can't make it through eight rounds of each circuit, start with just doing four rounds for a 16-minute workout. This is your workout so you choose how you want to complete it. Make sure you push yourself but also use proper form. Safety first!

Most of the exercises you already know how to do but below are a few explanations if you need a little guidance.

Burpees:

1. Squat with your hands on the ground in front of you
2. Kick your feet back into plank position
3. Do a push-up (if you are up for the challenge!)
4. Quickly return to the squat position
5. Jump as high as you can as you stand back up

Jump Squat:

1. Stand with your feet shoulder-width apart
2. Lower into a squat position
3. Jump quickly straight up into the air
4. When you land, lower back into the squat position
5. Land quietly and softly

Planks (also check out this post!):

1. Get into push-up position. Lower onto your elbows.
2. With your knees and arms around shoulder-width apart hold this position as long as possible with good form.
3. Your shoulders should be in line with your elbows.
4. Engage your core by drawing your stomach in, careful not to sag or bend your bottom.

Now that you've worked up an appetite, it's time for a post-workout meal to help you recover! After my workouts, I always stretch and eat! I threw this shake together with things that we already had in our pantry! We always have AllWhites 100% liquid egg whites on hand because we use them for scrambled eggs, baking, and for adding to protein shakes! AllWhites are a convenient, fat-free, cholesterol-free and low-calorie source of lean protein. They are very convenient to use when you don't want or need to use whole eggs. The best part is that they are pasteurized for safety so you CAN use them uncooked (in protein shakes, for example!).

Brownie Batter Protein Shake

Ingredients:

• 1 scoop vanilla protein powder
• 1 Tbsp cocoa powder
• 1/2 avocado
• 1/2 frozen banana
• 3 Tbsp AllWhites® 100% liquid egg whites
• 1/2 cup water or unsweetened almond milk
• Stevia or sweetener of your choice

Directions: Add all ingredients to a blender. Blend. Enjoy! :)

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Ready for a fun giveaway that, if you win, will get you set up with a personal smoothie blender AND a SPIbelt running belt?! All you have to do is comment on this post to win. Let us know how you use liquid egg whites or how you plan on incorporating them into your meals.

** Open to US citizens only - 18 or older. Open to men and women. Winner will be selected using random.org. Leave your comment by 11:59 EST on September 1, 2017 in order to be eligible.

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