7-Day Meal Plan

1,500 calorie budget goal

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 single-serving 1.5C whole grain

BREAKFAST

container vanilla ½ Veggie frittata oatmeal 5 Banana pancakes

1 Lemon blueberry
Dannon Greek 1 Whole Wheat 1/8 cup chopped ½ Greek omelet Green detox smoothie 2 Pieces turkey bacon
yogurt muffin
(Light & Fit) yogurt English Muffin walnuts 2T plain Greek yogurt 2 Pieces turkey bacon 2 oz. sugar free maple
2 poached eggs
1 medium apple ½ T honey 1 packet Stevia (287 cal) (240 cal) syrup
(332 cal)
¼ C cranberry trail mix (340 cal) ¾C blueberries (296 cal)
(305 cal) (311 cal)

5 small stalks celery 1 small banana 2/3C baby carrots

SNACK

1 medium orange 1 stick string cheese 1 large pear

2T creamy peanut 3/4C edamame 1T peanut butter 2T hummus
24 almonds 10 cherry tomatoes 1 hard-boiled egg
butter (190 cal) 8 Wheat thins 10 olives
(225 cal) (80 cal) (210 cal)
(210 cal) (254 cal) (152 cal)

1.5C roasted tomato-

bread soup Baked chicken tenders
3C mixed greens 3C mixed greens Black bean & zucchini
Two-bean
LUNCH

Creamy butternut 5 cherry tomatoes 5 cherry tomatoes Spinach salad with quesadilla
Sunshine salad
squash soup veggie nachos ¼C diced cucumber ¼C diced cucumber avocado ranch dressing 2T salsa
(282 cal)
(305 cal) (281 cal) 1.5T Balsamic 1T light French (207 cal) 1T plain Greek yogurt
vinaigrette dressing (470 cal)
1 oz light feta cheese (455 cal)
(253 cal)

1 slice whole-wheat
SNACK

Chocolate mint 1 small apple ½ sliced cucumber 8 Cocktail shrimp

6C popcorn toast 1 Luna bar
protein shake 1T peanut butter 2T hummus 4T cocktail sauce
(183 cal) 2T apple butter (180 cal)
(273 cal) (155 cal) (90 cal) (130 cal)
(170 cal)

Baked buffalo wings Whatever you want.

DINNER

8-ingredient 5 stalks celery 2C Creamy That’s right, folks! It’s a Quinoa mushroom
Asparagus farro risotto Greek tortilla pizza (295 cheat meal.
meatless fajitas 2T light bleu cheese cauliflower soup soup
(297 cal) cal) Note: it’s a cheat MEAL,
(342 cal) dressing (200 cal) (229 cal)
not a cheat DAY. Indulge
(642 cal) in moderation.
DESSERT

1 Large peach
Banana chocolate 1 Fudgy flourless black
1C strawberries 8 Hershey’s dark kisses 4T lite Cool-Whip
1C raspberries ice cream bean brownie 2 mini cheesecake cups
(45 cal) (184 cal) 1/8C chopped pecans
(134 cal) (174 cal)
(195 cal)
TOTAL
CALS

1,495 calories 1,432 calories 1,543 calories 1,491 calories 1,531 calories ~2,000 calories 1,472 calories

T=Tablespoon // C=Cups