Great 7-day, 1500-calorie Meal Plan
5oz yogurt plain fat free
1cup fresh or frozen fruits ( blueberries, or strawberries )
1teaspoon fish oil
15 row almonds, small apple with skin
Power salad–Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2 Tbsp. raisins and 2 Tbsp. almonds with 2 Tbsp. low-fat balsamic dressing
(402 calories) 16oz water
1 small apple and 22 pistachios or raw almonds
(150 calories) 8 oz water
Quinoa bowl–Stir-fry 1/2 cup diced extra-firm tofu and 1 cup diced broccoli & carrots in 2 tsp. coconut oil and soy sauce. Serve over 1 cup cooked quinoa and top with 1 Tbsp. of peanuts ( unsalted)
(498 calories) 16oz water
Egg sandwich–Scramble 1 egg in 1 tsp virgin olive oil and layer on 1 slice whole-grain toast with tomato slices & 1/4 avocado, sliced
(319 calories) 16oz water
small apple, handful raw almonds
(135 calories) 8 oz water
Mediterranean plate–Serve 1 4″ whole-wheat pita bread with 1 oz feta cheese, 1 cup grape tomatoes, 6 Kalamata olives, 1/4 cup hummus & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice
(396 calories) 16 oz water
1 cup raw celery
3 teaspoon hummus
(84 calories ) 8 oz water
Carne Asada Taco served with 2 cups lettuce + 2 Tbsp. low-fat vinaigrette.
(484 calories) 16oz water
* Carne Asada Tacos ( this will yield 8 servings, 2 tacos each)
1/2 cup white vinegar
2 tablespoons chili powder
2 tablespoons extra-virgin olive oil
2 3/4 teaspoons salt, divided
1 teaspoon garlic powder
2 pounds flank or skirt steak, trimmed and cut into 3 equal portions
1 pound tomatoes, chopped
2-4 fresh jalapeño peppers or serrano chiles, seeded and finely diced
1/2 cup chopped onion
1/2 cup chopped fresh cilantro
1 ripe but slightly firm avocado, diced
Juice of 1 lime
Whisk vinegar, chili powder, oil, 2 teaspoons salt and garlic powder in a 9-by-13-inch baking dish. Add steak and turn to coat. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
Make salsa about 20 minutes (and up to 2 hours) before cooking the meat: Gently combine tomatoes, jalapeños (or chiles) to taste, onion, cilantro, avocado, lime juice and the remaining 3/4 teaspoon salt in a medium bowl.
Position rack in upper third of oven; preheat broiler.
Place the steak on a rimmed baking sheet (discard the marinade). Broil 3 to 4 minutes per side for medium. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice against the grain. Serve the steak wrapped in warm tortillas and topped with the salsa and cheese.
Yogurt-fruit parfait–8 oz nonfat plain yogurt layered with 1 cup mixed berries, 1/4 cup low-fat granola and 1 Tbsp. sliced almonds
(310 calories) 16oz water
(<200 calories) 8 oz water LUNCH Tuna-stuffed pita–Mix 1/2 can water-packed light tuna with 1/4 cup white beans, 1 tsp. each olive oil & lemon juice. Serve in a 4" whole-wheat pita with 2 leaves lettuce; serve with 1 cup grapes (371 calories) 16oz water AFTERNOON SNACK 1 cup sugar snap peas with 1/4 cup hummus (130 calories) 8 oz water DINNER Creamy Chicken Potpie served with 2 cups lettuce, sliced red onions and 2 Tbsp. white-wine vinaigrette (497 calories) 16 oz water * Creamy Chicken Potpie INGREDIENTS 4 teaspoons extra-virgin olive oil, divided 1 pound boneless, skinless chicken breast, trimmed, cut into 1/2-inch cubes 1 cup sliced shallots 1 10- or 12-ounce bag frozen mixed vegetables (2-2 1/2 cups), thawed 1/4 teaspoon dried thyme 2 cups reduced-sodium chicken broth, divided 1/4 cup cornstarch 1/4 cup reduced-fat sour cream 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 6 sheets 9-by-14-inch phyllo dough, defrosted (follow package directions) Cooking spray (olive oil or canola oil) PREPARATION Preheat oven to 425°F. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken; cook, stirring often, until it turns white, 2 to 3 minutes. Remove to a plate. Add the remaining 2 teaspoons oil and shallots, reduce heat to medium and cook, stirring, until slightly softened, 2 to 3 minutes. Stir in vegetables and thyme; cook, stirring occasionally, until hot, 2 to 4 minutes. Pour in 1 3/4 cups broth and bring to a boil. Whisk the remaining 1/4 cup broth and cornstarch in a small bowl and add to the pan. Return to a boil and cook until thickened, about 1 minute. Off the heat, stir in the chicken, sour cream, salt and pepper. Divide the mixture among four 12-ounce ovenproof baking dishes. Make 2 stacks of 3 sheets of phyllo each, coating each sheet lightly with cooking spray before stacking. Cut the stacks in half crosswise. Drape one half over each baking dish. Tuck in any overhanging edges. Set the potpies on a baking sheet. Bake until the tops are golden and the filling bubbly, 18 to 20 minutes. Day 4 BREAKFAST Bagels and lox–1/2 whole-wheat bagel topped with 1 Tbsp. cream cheese and 1 oz smoked salmon; tomato, cucumber and red onion slices (303 calories) 16 oz water MORNING SNACK 1 small banana with 1 Tbsp. peanut butter (190 calories) 8 oz water LUNCH Low-sodium lentil-vegetable soup (canned, <150 calories), 1 cup, served with 1 thin slice hearty whole-wheat bread topped & toasted with 2 tsp. pesto, 2 Tbsp. shredded part-skim mozzarella & 2 chopped sun-dried tomatoes; serve w/2 kiwis (405 calories) 16 oz water AFTERNOON SNACK 2 Crispy rye crackers with 1-2 Tbsp. spreadable low-fat cheese (97 calories) 8 oz water DINNER Clementine & Five-Spice Chicken served with 2 cups bok choy sautéed in 2 tsp olive oil with garlic; 1/2 cup brown rice (455 calories) 8 oz water ingredients 8-10 clementines, divided Generous 1/4 teaspoon Chinese five-spice powder (see Tips) 1/4 teaspoon Szechuan peppercorns, crushed (see Tips, optional) 2 teaspoons canola oil, divided 4 large bone-in chicken thighs (about 2 pounds), skin removed, trimmed 1 teaspoon kosher salt 1/4 cup small fresh cilantro leaves 1 tablespoon thinly sliced scallion greens 1/4 teaspoon toasted sesame oil *Clementine & Five-Spice Chicken PREPARATION Finely grate 1 teaspoon zest (see Tips) and squeeze 1 cup juice from 6 to 8 clementines. Combine the zest, juice, five-spice powder and peppercorns (if using) in a small bowl. Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt. Cook the chicken, turning frequently, until brown on both sides, about 5 minutes. Pour in the juice mixture; bring to a simmer. Reduce the heat to maintain a simmer, cover and cook until the chicken is just cooked through, 16 to 18 minutes. Meanwhile, peel 2 of the remaining clementines and slice into 1/4-inch-thick rounds. When the chicken is done, transfer to a plate and tent with foil to keep warm. Increase the heat to high and cook the sauce, stirring often, until thickened and reduced to 1/2 to 2/3 cup, 2 to 4 minutes. Stir in the clementine slices, cilantro, scallion greens and sesame oil. Serve the chicken with the sauce. Day 5 BREAKFAST Cinnamon-apple oatmeal–Cook 1/3 cup rolled oats with 2/3 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped walnuts & cinnamon (311 calories) 16 oz water MORNING SNACK 1 cup nonfat plain yogurt with 1 cup mixed berries (160 calories) 8 oz water LUNCH Veggie quesadilla–1 whole-wheat tortilla (<150 cal.) stuffed with 1/3 cup low-fat shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 tsp. olive oil. Serve with 1/4 avocado, sliced (402 calories) 16 oz water AFTERNOON SNACK 1 cup carrot sticks with 3 Tbsp. hummus (130 calories) 8 oz water DINNER Halibut Packets with Mushrooms & Polenta served with 1 cup steamed string beans tossed with 1 1/2 tsp. olive oil, mustard & lemon juice to taste and 1 Tbsp. sliced almonds. (340 calories) 16 oz water * Halibut Packets with Mushrooms & Polenta ( this will yield 4 servings) INGREDIENTS 1 tablespoon extra-virgin olive oil 4 slices center-cut bacon, chopped 1 cup sliced red onion 4 cloves garlic, minced 8 ounces sliced mixed mushrooms 1/4 cup white wine, preferably Pinot Grigio 1 14- to 18-ounce tube prepared polenta, sliced into 8 rounds 4 5-ounce halibut or cod fillets (see Tip), skinned 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1/4 cup sliced fresh basil PREPARATION Preheat oven to 450°F. Tear off 4 sheets of parchment paper or foil (about 12 by 24 inches each); if using foil, coat with cooking spray. Heat oil in a large nonstick skillet over medium-high heat. Add bacon and cook until softened and starting to brown, 2 to 3 minutes. Add onion and garlic. Cook, stirring occasionally, for 2 minutes. Stir in mushrooms and cook until beginning to brown, 4 to 7 minutes. Add wine and scrape up any browned bits. Remove from the heat. To make packets, set a sheet of parchment or foil with a long side closest to you. Fold in half from a short end, then open like a book. Place 2 slices of polenta on one side. Set a fillet on the polenta and sprinkle with salt and pepper. Divide the mushroom mixture among the packets, spooning it over the fish. Close the packets and seal the edges with small, tight folds. Place the packets on a large baking sheet. Bake the packets until the fish is just cooked through, about 14 minutes. (Carefully open one packet to check for doneness—be cautious of the steam.) Set each packet on its own plate. Cut an X in the top with scissors and carefully fold open. Serve sprinkled with basil. ALWAYS DRINK 8OZ ( GLASS) OF WATER BEFORE AND AFTER EVERY MEAL.