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

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