1500 Calorie Meal Plan - Thursday/Friday

Thursday

Breakfast

• 1 whole wheat bagel
• 1 tbsp. peanut butter
• 1/2 cup orange juice

Lunch

• 1/2 cup garbanzo beans
• 1/2 cup yellow corn
• 1 1/2 cup mixed salad greens
• 3/4 oz. walnuts
• 1 tbsp. olive oil
• 1 tbsp. vinegar

Snack

• 1 oz. mixed nuts

Dinner

• 3 oz. skinless chicken breast
• 1/2 cup yams
• 1 cup kale
• 1/2 cup skim milk

Snack

• 1 cup nonfat lemon yogurt
• 1 tbsp. dates

Nutrition Facts

• Calories - 1530
• Fat - 61gms/34% of calories
  • Sat - 8.9gms/5.0%
  • Mono - 29.2gms/16.5%
  • Poly - 18.6gms/10.5%
• Cholesterol - 82mg
• Sodium - 1134mg
• Fiber - 23.7gms

Friday

Breakfast

• 1 multigrain bran waffle
• 1 cup red raspberries
• 2 tsp. almond butter
• 1 tsp. maple syrup

Lunch

• 2 oz. extra lean ham
• 1 oz. fat free Swiss cheese
• 2 tsp. mustard
• 3 slices fresh tomato
• 2 leaves butterhead lettuce
• 2 slices whole wheat bread
• 1 fresh kiwi fruit
• 1/2 cup skim milk

Snack

• 1 oz. pecans

Dinner

• 4 oz. broiled haddock
• 1/2 cup corn
• 1 cup pea pods
• 1 cup spinach salad
• 1 tbsp. olive oil
• 2 tbsp. vinegar

Snack

• 1/2 cup mandarin oranges

Nutrition Facts

• Calories - 1555
• Fat - 61.3gms/35% of calories
  • Sat - 10.8gms/6.1%
  • Mono - 32.2gms/18.2%
  • Poly - 10.3gms/5.8%
• Cholesterol - 187mg
• Sodium - 1884mg
• Fiber - 25.7gms