1500 Calorie Meal Plan

Sunday

Breakfast

• 1 poached egg
• 2 cranberry cornmeal pancakes
• 2 tsp. almond butter
• 2 tsp. maple syrup

Lunch

• 1/2 cup hummus
• 1/4 cup three bean salad
• 1 whole wheat roll
• 1/2 cup skim milk

Snack

• 1 oz. cashews

Dinner

• 4 oz. broiled salmon
• 1 cup couscous
• 1/2 cup broccoli
• 1/2 cup carrots
• 3/4 cup cucumber salad
• 1 tsp. olive oil
• 1 tbsp. vinegar

Snack

• 1 cup coffee nonfat yogurt

Nutrition Facts

• Calories - 1545
• Fat - 66.7gms/35% of calories
  • Sat - 11.2gms/6.4%
  • Mono - 31.8gms/18.1%
  • Poly - 14.1gms/8%
• Cholesterol - 313mg
• Sodium - 1600mg
• Fiber - 17gms

Monday

Breakfast

• 1/2 cup cantaloupe
• 1 slice whole wheat toast
• 2 tsp. almond butter
• 1 cup coffee nonfat yogurt

Lunch

• 1 cup minestrone soup
• 1 oz. low-fat mozzarella cheese
• 2 pieces tomato slices
• 2 slices whole wheat bread
• 1 tsp. prepared mustard

Snack

• 1 oz. peanuts

Dinner

• 4 oz. broiled swordfish
• 1 sweet potato
• 5 mushrooms
• 1/2 cup asparagus
• 1 cup tossed mixed greens
• 1 tbsp. olive oil
• 1 tbsp. vinegar
• 1/2 cup strawberries

Snack

• 2 whole grain crackers
• 2 tsp. peanut butter
• 1/2 cup skim milk

Nutrition Facts

• Calories - 1536
• Fat - 59.5gms/34% of calories
  • Sat - 11.9gms/6.7%
  • Mono - 30.4gms/17.2%
  • Poly - 13.0gms/7.3%
• Cholesterol - 80mg
• Sodium - 2319mg
• Fiber - 21.3gms

Meal plans for Tuesday/Wednesday, Thursday/Friday, and Saturday.