EXAMPLE Single Page Meal Plan (match Tiffany mocks)

Submitted by admin on Thu, 06/01/2017 - 10:52
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A Meal

7-Day Diet Meal Plan to Lose Weight: 1,500 Calorie

This 1,500-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this plan to better suit your individual nutrition needs.

The plan
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Day 1
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Day 4
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Day 6
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Day 7
Day 1
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Ravioli & Vegetable Soup

Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Tortellini can be used instead of ravioli as well.

Breakfast (428 calories)

Oatmeal with Fruit & Nuts

  • 3/4 cup oatmeal cooked in 3/4 cup skim milk and 3/4 cup water
  • 1 Tbsp. chopped walnuts
  • 2 tsp. honey

Top oatmeal with walnuts, honey and a pinch of cinnamon

  • 1 clementine

Morning Snack

(200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch

(458 calories)

Green Salad with Spiced Chickpea "Nuts"

  • 2 cups mixed greens
  • 1/2 cup cucumber slices
  • 8 cherry tomatoes, halved
  • 1 1/2 Tbsp. feta cheese
  • 8 Kalamata olives, pitted
  • 1/4 cup Spiced Chickpea "Nuts"

Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.

  • Serve with 1/2 whole-wheat pita round (6-1/2-inch), toasted

Afternoon Snack

(180 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 2 medium carrots
  • 2 Tbsp. hummus

Dinner

(565 calories)

Roast Salmon with Fennel & Couscous

  • 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
  • 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
  • 1 cup cooked whole-wheat couscous topped with 1 Tbsp. chopped walnuts

Garnish with a wedge of lemon

  • Serve with 1/2 whole-wheat pita round (6 1/2-inch), toasted

Evening Snack

(193 calories)

  • 1 medium fresh fig or 1 medium plum
  • 1 oz. dark chocolate

Day 2

Buncha chili

Sweet Potato & Black Bean Chili for Two

This satisfying vegetarian chili for two is studded with black beans and sweet potatoes. Serve with some warmed corn tortillas and tossed salad with orange segments and avocado.

Breakfast

(444 calories)

Egg & Toast Breakfast

  • 1 slice whole-wheat bread, toasted
  • 1/2 medium avocado, sliced
  • 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)

Season with a pinch each of salt and pepper.

Top toast with avocada and egg.

  • 2 clementines

Morning Snack

(190 calories)

Lunch (498 calories)

Leftovers

Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

Afternoon Snack

(255 calories)

  • 1 medium apple
  • 10 walnut halves

Dinner

(626 calories)

Cod with Vegetables & Couscous

  • 6 oz. cod, cooked in 2 tsp. olive oil and seasoned with herbs of your liking (try parsley)
  • 1/2 cup cherry tomatoes, 1 cup sliced zucchini sauteed in 1/2 Tbsp olive oil and seasoned with a pinch each of salt and pepper
  • 1 1/4 cup cooked whole-wheat couscous
  • 1 whole-wheat pita round (6 1/2 inch), toasted

Garnish with a wedge of lemon

Evening Snack

(913 calories)

  • 2 oz. single malt scotch
  • 1 Cuban cigar or cigarillo

Day 3

Bread

Italian Vegetable Hoagies

This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.

Breakfast

(453 calories)

Peanut Butter & Banana Toast

  • 2 slices whole-wheat bread, toasted
  • 2 Tbsp. peanut butter
  • 1 medium banana

Morning Snack

(101 calories)

  • 1 medium pear

Lunch

(480 calories)

Green Salad with Pita Bread & Hummus

  • 2 cups mixed greens
  • 1/2 cups sliced cucumber
  • 2 Tbsp. grated carrot
  • 8 walnut halves

Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

Afternoon Snack

(150 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/3 cup sliced strawberries

Dinner

(602 calories)

  • 2 cups Italian Egg Drop Soup
  • 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
  • 2 slices whole-wheat bread, toasted and drizzled with 1 txp. olive oil

Garnish with a mug of dark ale or porter

Evening Snack

(234 calories)

  • 2 oz. fudge