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
 
 
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. lowfat 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
 
 
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