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

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

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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