1500 Calorie Meal Plan - Tuesday/Wednesday

Tuesday

Breakfast

• 1/4 cup egg substitutes
• 1/4 cup green pepper
• 2 tsp. canola oil
• 1 slice whole wheat toast
• 1 tsp. peanut butter
• 1 banana

Lunch

• 1 1/2 cups fresh spinach
• 2 oz. skinless roasted chicken breast
• 1 tsp. olive oil
• 1 tbsp. vinegar
• 1 sesame breadstick
• 1 cup nonfat skim milk
• 1 orange

Snack

• 1 oz. almonds

Dinner

• 3 oz. large shrimp
• 1 cup broccoli
• 1/2 cup sweet red bell pepper
• 1/2 cup summer squash
• 2 tsp. peanut oil
• 1 cup brown rice
• 1 cup skim milk

Snack

• 1/2 cup frozen vanilla yogurt

Nutrition Facts

• Calories - 1529
• Fat - 65.8gms/37% of calories
  • Sat - 10.2gms/5.8%
  • Mono - 36.0gms/20.4%
  • Poly - 13.9gms/7.9%
• Cholesterol - 219mg
• Sodium - 1186mg
• Fiber - 21.5gms

Wednesday

Breakfast

• 3/4 cup bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 whole wheat English muffin
• 2 tsp. almond butter

Lunch

• 2 oz. turkey breast
• 1 oz. whole wheat pita bread
• 1/2 cup alfalfa sprouts
• 3 slices fresh tomato
• 2 tsp. mustard
• 1/2 cup skim milk
• 1/2 cup apricots

Snack

• 1 oz. macadamia nuts

Dinner

• 4 oz. fresh whole wheat pasta
• 1/2 cup marinara sauce
• 3 oz. crab meat 1 cup eggplant
• 2 tbsp. grated Parmesan cheese
• 1 cup tossed salad
• 1 tbsp. olive oil
• 1 tbsp. vinegar

Snack

• 1 peach

Nutrition Facts

• Calories - 1553
• Fat - 60.5gms/33% of calories
  • Sat - 10.3gms/5.7%
  • Mono - 37.3gms/20.5%
  • Poly - 7.9gms/4.3%
• Cholesterol - 136mg
• Sodium - 3106mg
• Fiber - 29.5gms