What 1500 calories looks like to me

What 1500 calories looks like to me

I often hear people say they don’t know what to eat during the day, or how they will hit their protein goal without ingesting a whole bunch of “shakes”.

I decided to snap some pics of a days worth of food for me of how I hit 1510 calories, 53.5 fat, 115 carbs, 142 protein. Now I should mention not every day is the same for meals, I like to switch up my veggies/carbs/protein sources often but this is what I had for this particular day. I also follow the 80/20 rule- 80% of my calories come from real, whole foods with 1 ingredient. The other 20% comes from other food- in today’s case- a delicious rice crispy post work out!

My (training) day typically starts at 7 am, I’m up and working out within 15 minutes.

MEAL 1: Breakfast/ Post workout

Egg White Shake

Vanilla Bean Egg White Shake and Rice Crispy Square (or Rice Cakes and Jam)

I have an egg white shake. I’m “off” protein powder right now. Why you ask? I’m sick of them all. Sick of the taste. I wanted something natural and I am even getting sick of vegan protein.

I also have either a homemade rice crispy square (post workout) or I’ll do a few rice cakes with strawberry jam.

My egg white shake is UNREAL. It reminds me of a Starbucks Iced Vanilla Bean Frap. Yes, I used to drink those. 🙂 I still would enjoy them if they had coconut milk here in Canada at Starbucks.


  • 1 cup egg whites (Note packaged egg whites like these from Costco and Blue Menu from Loblaws are pasteurized {safe to eat raw}. If you are going to go “Rocky” on me, make sure they are pasteurized)
  • 1/4 unsweetened almond milk
  • handful of ice (or two depending how thick you want it)
  • 1 tsp maple syrup
  • 1 tsp Vanilla Bean paste (This is THE MOST IMPORTANT ingredient- I found it at Bulk Barn. If you use vanilla extract it is not nearly as good. In fact, I would probably just pour it out if you use that :O )
  • 1-2 squirts of stevia (or 1/4 tsp stevia powder)
  • 1/4 tsp cinnamon
  • 1/2 tsp allspice

Add everything into a blender, and blend 😛

Vanilla Bean Macros: 145 calories, 1 fat, 5 carbs, 28 protein

Rice Crispy Square: 174 calories, 1.5 fat, 37.8 carbs, 1.8 protein

OR 3 Rice Cakes and 22.5 ml Jam: 105 calories, 0 fat, 24 carbs, 3 protein


MEAL 2: Lunch

Pear and Walnut Chicken Salad
Chicken and Pear Salad

I get so excited when I have this salad. It is by far one of my favorites, which makes eating healthy so easy. For this salad, I place 2 cups of arugula on a plate, add 5 ounces of chicken breast/shrimp or pork tenderloin, add 60 grams of diced pear, 1/4 cup cooked quinoa, some slices of red onion, 1/2 ounce of walnuts and top with a tablespoon of apple cider vinegarette. Another meal in under 5 minutes!


  • 2 cups arugula
  • 5 oz chicken breast (I often switch this for pork tenderloin or my favourite shrimp)
  • 60 grams Barlett pear (about 1/2 a pear)
  • 1/4 cooked quinoa
  • a few slices of red onion if you have them
  • 1 tbsp Farm Boy Apple Cider Vinaigrette – I LOVE this one as it uses olive oil as the base rather than the standard canola oil
  • 1/2 ounce walnuts

Macros: 417 calories, 13 fat, 24 carbs, 49 protein

MEAL 3: Dinner

Turkey Garlic Butternut Squash

Turkey Garlic Butternut Squash

This meal was a mismash of whatever was left in my fridge to fit my macros. It was delicious and SUPER easy. I prep all my food in advance, so all of my meals take less than 5 minutes to put together. For this, I put the measured ingredients into a hot pan and let them heat up for 2-3 minutes then enjoyed.


  • 3 oz Butternut squash
  • 1 oz Black Bean pasta
  • 5 oz extra lean ground turkey
  • 3 tsp Coconut Secret Garlic Sauce

Macros: 356 calories, 13 fat, 21 carbs, 38 protein

MEAL 4: Snack

Rice wraps

Salmon Rice Wrap

These are so amazing as so easy to make. I see these at the grocery store all the time for 7-9$ for one wrap (there are two wraps shown and the macros are for 2 wraps). You could make this for less than 2$ at home in under 3 minutes.

Prepare the rice paper by putting it on a plate and covering it with water for 1 minute. Pour the water off the plate and let it sit for another minute or two until it softens up. I like to leave the paper on the plate, and add my salmon at the bottom corner. Then, I add my shredded carrot, then the avocado slices, then finally the lettuce. Then you fold the corners over and roll it up pulling the wrap tightly. 🙂

  • 2 rice paper rolls
  • Avocado
  • 1/4 c shredded carrot
  • couple pieces of green leaf lettuce
  • 100 grams smoked salmon
  • (For dipping) 1 tsp Sriracha Mayonnaise (Neil Brothers Food)

Macros: 418 calories, 25 fat, 27 carbs, 25 protein

 Total Daily Macronutrients: 1510 calories, 53.5 fat, 115 carbs, 142 protein

Eating healthy is not hard, but it does require some thought. Prepping your food to ensure you have healthy food in your fridge is so important. No food in the fridge means you are more likely to grab junk food, or take out. Spending an hour or two to make a bunch of meat, veggies, and carbs is worth it when you only spend 3-5 minutes making a meal. I recorded a video a few months back of how I prepare my food- watch it below!

Remember, instead of thinking of all the reasons why you can’t eat healthy, think of all the ways you can!