Here’s a sample 1,500-calorie meal plan with a focus on whey isolate, chicken, and egg whites as protein sources. Please note that individual nutritional needs may vary, and it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.

Meal 1: Breakfast (Approx. 400 calories)

• 3 large egg whites (51g protein, 66 calories)
• 2 Slices whole wheat toast (8g protein, 222 calories)
• 1/2 cup spinach sautéed in olive oil (2g protein, 60 calories)
• 1 medium-sized apple (0.5g protein, 95 calories)

Snack 1: Mid-Morning (Approx. 150 calories)

• 1 scoop whey isolate protein powder mixed with water (24g protein, 120 calories)
• 1 small banana (1.3g protein, 105 calories)

Meal 2: Lunch (Approx. 400 calories)

• 4 oz grilled chicken breast (35g protein, 187 calories)
• 1 cup steamed broccoli (3g protein, 55 calories)
• 1/2 cup white rice (4g protein, 111 calories)
• 1 tablespoon olive oil for dressing (0g protein, 120 calories)

Snack 2: Afternoon (Approx. 220 calories)

• Greek yogurt with no added sugar (15g protein, 100 calories)
• 1/2 cup blueberries (0.4g protein, 42 calories)
• 2 plain rice cakes (2g protein, 70 cals)

Meal 3: Dinner (Approx. 350 calories)

• 5 oz baked or grilled salmon (34g protein, 222 calories)
• 1 cup roasted sweet potatoes (2g protein, 180 calories)
• 1 cup mixed green salad with lemon vinaigrette (2g protein, 40 calories)

Total: 1,520 calories, 183g protein

This is just a sample, and you can adjust portion sizes and food choices based on your preferences and nutritional requirements. Additionally, make sure to drink plenty of water throughout the day to stay hydrated.2 Sli