Full week menu 1500cal/day, eat back exercise calories

Hobartlemagne

I've been doing this a while, and I know a lot of people starting out are overwhelmed with what to eat. There's really no magic to it- just keep it balanced, allow some flexibility, and keep the calories under control. My goal presently is to lose weight while retaining muscle. I've successfully reduced from 196lbs to 166lbs since February this year. Im a 51 year old man, medium build.

Here's an example of my own eating (with exercise earning extra food) over a whole week.
Some of my weird breakfasts are from me trying to get rid of some old food.

SUNDAY
Breakfast: Premier Protein Chocolate Shake, 2 scoops Orgain Chocolate protein powder, 3 Tbsp heavy cream. (added water to thin out) 471 calories, 51g Protein, 8g Carbs, 24g Fat

Lunch: Turkey & Cheese wrap (Deli turkey, cheese slice, big tortilla) 480 calories, 34g Protein, 38g Carbs, 20g fat

Dinner: ½ cup cooked, seasoned black beans, Chilaquiles Rojos (Milk Street Magazine). 462 calories, 16g Protein, 42g Carbs, 21g Fat

Exercise: Elliptical Machine (with moving handles) 50 minutes

MONDAY
Breakfast: Premier Protein Chocolate Shake, 2 scoops Orgain Chocolate protein powder, 78g avocado, (added water to thin out) 452calories, 53g Protein, 7g Carbs, 21g Fat

Lunch: Turkey & Cheese wrap (Deli turkey, cheese slice, big tortilla) 480 calories, 34g Protein, 38g Carbs, 20g fat

Dinner: Wedding Ball Soup (Thug Kitchen), 1 can Albacore Tuna: 675 calories, 49g Protein, 69g Carbs, 15g fat

TUESDAY
Breakfast: 99g Sourdough Bread, 26g Marmite, Premier Protein Shake: 499calories, 50g Protein, 58g Carbs, 5 Fat

Lunch: Soupe au Pistou (Cook’s Illustrated), 95g Chicken Breast: 497cal, 43 Protein, 38g Carbs, 15g Fat

Dinner: 2x Chicken Breast Patties, Hamburger Bun, 1 Kraft Singles “cheese”: 520calories, 52g carbs, 23g fat

Exercise: Elliptical Machine (with moving handles) 41 minutes

WEDNESDAY
Breakfast: 75g Sourdough Bread, 1oz Canadian Cheddar, Premier Protein Shake: 476calories, 45g Protein, 38g Carbs, 15g Fat

Lunch: Baked Ziti (Cook’s Illustrated) 613 Calories, 29g Protein, 53g Carbs, 29g Fat

Dinner: Wedding Ball Soup (Thug Kitchen), 1 can Albacore Tuna: 675 calories, 49g Protein, 69g Carbs, 15g fat

Exercise: Elliptical Machine (with moving handles) 45 minutes

Late drinks: 2 glasses Red Zinfandel 375mL 333cal 11g carbs

THURSDAY
Breakfast: Vanilla Premier Protein Shake, 57g Cap’n Crunch cereal, 30g Multigrain Cheerios: 499 Calories, 36g Protein, 73g Carbs, 7g Fat

Lunch: Tortilla soup and bean flauta (Thug Kitchen) 438calories, 15g Protein, 62g Carbs, 10g Fat
Dinner: 2 bean Flautas (Thug Kitchen) 454 Calories, 16g Protein, 70g Carbs, 10g Fat

Late snack: premier Protein Shake: 161calories, 30g Protein, 1g Carbs, 3g Fat

FRIDAY
Breakfast: 99g Sourdough Bread, 26g Marmite, Premier Protein Shake: 499calories, 50g Protein, 58g Carbs, 5 Fat

Lunch: Chilaquiles Verdes and Mexican Rice 393calories, 12g protein, 58g Carbs, 9g Fat

Dinner: Velvet Taco (2 pork tacos) 800calories, 46g Protein, 36g Carbs, 50g Fat

SATURDAY
Breakfast: Vanilla Premier Protein Shake, 85g Cap’n Crunch cereal: 497cal, 35g Protein, 73g Carbs, 7g Fat

Lunch: Nando’s Peri Peri ½ Chicken with roast brussels sprouts: 647calories, 70g Protein, 38g Fat

Afternoon Snack: Premier Protein Shake: 161calories, 30g Protein, 1g Carbs, 3g Fat

Dinner: Penne Arrabiata (Cook’s Illustrated), Roast Broccoli, 4oz Chicken Breast: 596 calories, 42g Protein, 64g Carbs, 18g Fat