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

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