1500 CALORIE MEAL PLAN

Day 1
BREAKFAST
1/3 small cantaloupe 1 soft-cooked egg 1 slice whole wheat toast 1 c fat-free milk

T = Tablespoon t = Teaspoon c = Cup

Day 2
1/2 c shredded wheat 1/2 medium grapefruit 1 c fat-free milk

Day 3
1 microwave pancake topped with 1/2 c strawberry yogurt 1 c reduced-calorie hot cocoa 1/2 c egg substitute scrambled

Day 4
1 toaster waffle topped with 1/2 c unsweetened applesauce and 1/2 t cinnamon-sugar 1/2 c orange juice 1 c fat-free milk

Day 5
1/2 c bran flakes 3/4 c blueberries 1 c fat-free milk 1/2 c egg substitute scrambled

Day 6
1 microwave pancake topped with 1 T nonfat ricotta cheese mixed with 1 t brown sugar 1/2 c orange juice 1 c fat-free milk

Day 7
Mexican omelet (cook 1/2 c egg substitute over medium heat and fill with 1 T each chopped green onions and salsa) 1 slice whole wheat toast 1 small orange 1 c fat-free milk 3 oz drained canned tuna, cucumber and tomato slices 1 1/2 t italian dressing 1 slice italian bread Lemon flavored seltzer water

Day 8
1/2 c orange juice 1/2 toasted sesame seed bagel 1/2 c lowfat strawberry yogurt

LUNCH

3 oz sliced grilled chicken breast with spicy mustard 1/2 c grated carrot salad: 1 T raisins, 2 T crushed pineapple

Turkey sandwich: 2 slices whole wheat bread 4 oz turkey breast, 1 t mustard and 1 t reducedfat mayonnaise lettuce and tomato slices 4 carrot sticks 1 c fat-free milk 6 oz grilled swordfish* lemon juice and 1 t margarine Baked potato 2 T lowfat sour cream Tossed green salad 1 1/2 t Italian dressing 1/2 c sliced apples with celery, chopped walnuts, & 1 t reduced-fat mayonnaise
*Make extra swordfish for lunch day 3

Swordfish salad: 4 oz of last nights fish with red leaf lettuce, sliced celery, 17 grapes and 1-1/2 t honey-dijon dressing 2 slices whole wheat toast Lemon flavored seltzer water

Tuna salad stuffed tomato (mix 3 oz drained canned tuna with 1 T reduced-fat mayonnaise, chopped celery, and chopped green onion. Spoon into seeded tomato half) 2 breadsticks Berry flavored seltzer water 6 oz grilled hamburger Sesame seed bun 1 slice American cheese grilled onion zucchini slices tomato slice 2 slices avocado 1 c fat-free milk

2 oz turkey hot dog: hot dog bun 2 t ketchup 1 c reduced-calorie vegetable soup Diet lemon-lime soda

Bean tostada: corn tostada topped with 2 T fat-free refried black beans, mild salsa and lettuce, 2 oz cheddar cheese 1 T nonfat sour cream Carrot and celery sticks Berry flavored seltzer water 6 oz grilled salmon fresh lemon juice & capers Tossed green salad with 1-1/2 t ranch dressing 1 c steamed rice, mixed with grated carrot and chopped parsley 1 c fat-free milk

1 wheat English muffin with 1 t reduced-sugar jam 1 small banana 1/2 c 2% cottage cheese Frozen grape juice bar

DINNER

4 oz lean roast beef 1 t horseradish sauce Steamed cauliflower with lemon juice and dried oregano 1/2 c roasted potatoes 1 T olive oil and chopped parsley 1 slice French bread

Grilled quesadilla: 8-inch flour tortilla 4 oz cooked chicken 1 oz jack cheese melted sliced tomatoes 1 T nonfat sour cream 3/4 c fresh fruit salad 4 carrot sticks

1 c spaghetti cooked 1-1/2 c sauce (saute 1 chopped onion, 1 minced garlic clove with 1/2 lb extra lean ground beef. Add 1 bottle spaghetti sauce; simmer for 20 min.) Steamed zucchini with 1 t grated parmesan cheese 1 c fat-free milk
* Freeze remainder of sauce for day 13

6 oz lean roast pork 1 c boiled new potatoes with 1 T olive oil Steamed broccoli with lemon juice 1 square cornbread with 1 t honey 1 c fat-free milk 1/2 c lemon sorbet

3 oz grilled veal chop rubbed with fresh thyme 2/3 c cooked noodles with 1 T olive oil Steamed green beans and mushrooms 1/2 c baked pear with lowfat frozen yogurt

SNACK

1 c fat-free milk 1 small orange 4 melba toast

3 c popcorn with butter-flavored sprinkles 1/2 c apple juice mixed with club soda

3 squares graham crackers 1 c lowfat chocolate frozen yogurt

17 small grapes 5 vanilla wafers

1/2 c canned pineapple 1/2 c reduced-calorie pudding

1 fresh apple 1 c fat-free milk

1 c reduced-calorie hot cocoa 5 vanilla wafers

1 c reduced-calorie hot cocoa 1 medium fresh apple

Day 9
BREAKFAST
1/2 c egg substitute scrambled 1 toaster waffle topped with 1/2 c unsweetened applesauce Berry smoothie (1 c fat-free milk blended with 1/4 c lowfat berry yogurt and ice cubes)

Day 10
1/2 c shredded wheat 3/4 c blueberries 1 c fat-free milk

Day 11
1 microwave pancake topped with 1/2 c sliced strawberries Orange smoothie (blend 1/2 c orange juice, 1/4 c lowfat vanilla yogurt, 1/2 t sugar, and ice cubes)

Day 12
1/3 small cantaloupe 1/2 c bran flakes 1 c fat-free milk

Day 13
Egg sandwich: (saute 2 T green onion in 1 t margarine until soft; add 3 egg whites and cook until firm. Place on 1 slice toasted Italian bread) 1/2 medium grapefruit 1 c fat-free milk

Day 14
1/2 c egg substitute, scrambled 1/2 c cooked oatmeal 1 t brown sugar Strawberry shake (in blender, puree 1 c lowfat strawberry yogurt with 1/2 c each fresh strawberries and ice cubes)

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LUNCH

Grilled quesadilla: (2 oz Jack cheese melted on an 8-inch flour tortilla with sliced tomatoes and 1 T nonfat sour cream) 1/2 c lentil soup, canned 1/3 c cranberry juice

Spinach salad: (combine torn spinach leaves, 1 chopped hard-cooked egg, 4 oz roast chicken from day 9 dinner, sweet red pepper, 1 T olive oil and balsamic vinegar) 1 c fat-free milk

1 c reduced-calorie vegetable canned soup Pita bread sandwich (1/2 of a whole wheat pita filled with 4 oz turkey breast, tomato slices, mustard, lettuce, and 1 t reducedfat mayonnaise) Carrot and celery sticks 1 c fat-free milk

3 oz drained canned tuna, cucumber and tomato slices 1-1/2 t italian dressing 1 whole wheat pita 1/2 c reduced-calorie chocolate pudding 1 small banana

Bean burrito: 8-inch flour tortilla (mash 2 oz cooked garbanzo beans with pinch each ground cumin and garlic powder 1 oz part-skim mozzarella cheese; broil) 17 small grapes Lemon flavored mineral water

Broccoli and cheese stuffed baked potato (steam fresh broccoli) combine 1/2 c cottage cheese with 1 t ranch dressing. Spoon over baked potato, top with steamed broccoli 1 medium apple 1 c fat-free milk

DINNER

6 oz roast chicken 2/3 c steamed rice with 1 T each grated carrot and celery and 1 T olive oil Steamed zucchini with dried oregano 1 c fresh raspberries

1 bean-burrito: 8-inch flour tortilla 2 T of fat free canned mexican style chili beans 2 oz grated cheddar cheese chopped green onion 1 T nonfat sour cream 1 small orange

6 oz broiled filet of flounder, with oregano and lemon juice Steamed asparagus topped with 1 t butter 3 oz roast potato with 1 T olive oil & black pepper 1 frozen grape juice bar

3 oz lean roast beef 1/3 c steamed couscous with 1 T olive oil Tossed green salad with 1-1/2 t blue cheese dressing 1/2 c glazed carrots with chopped parsley

1 c spaghetti 1-1/2 c sauce (frozen sauce from day 5) Steamed zucchini with 1 t grated parmesan cheese 1 c fat-free milk

6 oz grilled halibut capers and lemon juice Tossed green salad 1 T each olive oil balsamic vinegar 1/3 c steamed brown rice with 1 T sliced green onions and 1 T olive oil

SNACK

Root beer freeze (blend diet root beer and 1/2 c lowfat frozen vanilla yogurt)

3 c popcorn with butter-flavored sprinkles 1 frozen strawberry juice bar

1/2 c reduced-calorie lemon pudding 5 vanilla wafers

3/4 c mandarin oranges, canned

1 c lowfat peach yogurt 3 squares graham crackers

3 c popcorn with butter flavored sprinkles 1/2 c apple juice mixed with club soda

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

PM0118

JKG