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

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

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 

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