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.

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