1500 Calorie Meal Plan

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Deli Sliced Chicken Breast (4 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Chicken Breast (56.25 g)
• Corn (56.25 g)
• Tomatoes (56.25 g)
• Avocados (75 g)
• Onions (11.25 g)
• Romaine Lettuce (37.5 g)
• Vinaigrette (15 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Lentils (250 g)
• Olive oil (1.25 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Berries (63.75 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• String Beans (63.75 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Chicken Breast (75 g)
• Corn (75 g)
• Tomatoes (75 g)
• Avocados (100 g)
• Onions (15 g)
• Romaine Lettuce (50 g)
• Vinaigrette (20 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Macaroni (52.5 g)
• Margarine (0.5 tsp)
• Frozen Mixed Vegetables (90 g)
• Cheese (28 g)
• Onions (15 g)
• Garlic (0.5 clove)
• White Flour (4 g)
• Skim Milk (0.5 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Broccoli (175 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Chicken Breast (56.25 g)
• Corn (56.25 g)
• Tomatoes (56.25 g)
• Avocados (75 g)
• Onions (11.25 g)
• Romaine Lettuce (37.5 g)
• Vinaigrette (15 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Berries (63.75 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Tilapia (1 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Lentils (200 g)
• Olive oil (1 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• String Beans (63.75 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Deli Sliced Chicken Breast (4 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Deli Sliced Chicken Breast (4 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Sweet Potato (125 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.