1500 Calorie Meal Plan for Semi-Vegetarian Diet (includes: eggs, dairy, poultry, seafood)

Day 1 Day 2 Day 3 Day 4 Day 5

Breakfast______Breakfast______Breakfast______Breakfast______Breakfast______1 c. oatmeal 2 eggs scrambled 1 c. non-fat milk 1 slices whole wheat bread, 6 in. whole wheat tortilla top with cinnamon ½ c. kale, chopped Fruit Salad- toasted ½ c. pinto beans ½ c. blueberries ¼ c. mushrooms, chopped ½ c. pineapple chunks ¼ large avocado, smashed onto ½ ounce shredded cheese 1 c. non-fat milk ¼ c. salsa ½ c. melon chunks bread 4 T salsa 1 slice whole grain bread ½ c. strawberries 4 tomato slices ¼ c. lettuce, jalapeno, onion Snack______2 tsp olive oil for eggs & bread 1 kiwi, chopped 2 pieces turkey bacon ½ orange 6 oz plain Greek yogurt 1 c. non-fat milk 6 oz. Greek yogurt 1 c. non-fat milk ½ medium pear 1 c. chunks of pineapple & Snack______melon Snack______¼ c. hummus Lunch Snack______1 c. applesauce ½ c. baby carrots Couscous Salad- Snack______6 whole wheat crackers 6 whole wheat crackers 1 c. cooked couscous ¼ c. hummus 1 T peanut butter Lunch 2 T dried pine nuts ½ c. baby carrots Lunch Lentil Soup- ½ c. chopped red bell pepper Lunch 1 c. spinach ½ c. cooked lentils 1 c. spinach, chopped Lunch Egg Salad 8 strawberries, chopped 1 c. vegetable broth 1/8 c. low fat feta cheese 3 oz fresh salmon, baked 2 hardboiled eggs, chopped ¼ c. dried walnuts ½ c. potatoes, boiled & diced 2 tsp olive oil ½ c. whole wheat macaroni 2 T fat free mayo 1/8 c. low fat feta cheese ½ c. parsnip, boiled & diced 2 tsp balsamic vinegar 2 T pesto 6 T chopped celery & peas 2 tsp balsamic vinegar Season with garlic & pepper 1 T minced shallot & garlic ¼ c. sun dried tomatoes, 1 pita pocket ½ c. Baba Ganoush (eggplant Serve with 6 whole wheat 1 T chopped black olive chopped season to taste hummus) crackers ¼ c. grapes ½ c. baked sweet potato ½ c. cucumber slices 1 medium peach Snack______sprinkle with cinnamon ¼ pita bread, cut into pieces for 2 c. air popped popcorn Snack______dipping Snack______Sprinkle with cinnamon ½ c. low fat cottage cheese Dinner______1 c. non-fat milk Vietnamese Noodle Bowl- Snack 2 c. air-popped popcorn Dinner______Dinner______½ c. Rice noodles ¼ c. trail mix (nuts & dried fruit) season with cumin or cinnamon Veggie Chili- 1 pita 1 half a large spaghetti squash, 3 oz. grilled chicken, chopped ½ c. black beans baked & scooped into a bowl 1 c. bean sprouts, chopped Dinner______Dinner______¾ c. canned tomatoes & liquid Mix in lettuce, mint, basil, cucumber, Stir Fry: 3 oz. grilled chicken 3 oz. lean grd turkey, browned 2 tsp sesame oil carrot slivers ½ c. quinoa, cooked ¼ c. brown rice, rolled into ½ c. sliced zucchini ¼ cherry tomatoes, halved 1 tsp fish sauce balls 6 large steamed shrimp ½ c. cauliflower florets 1 c. chopped spinach Season with chili flakes 2 c. steamed Brussels sprouts, 1 T sesame oil Season with cumin, chili Serve with ½ pita bread red bell pepper, cauliflower, 1 c. steamed sugar snap peas powder, garlic & pepper mushroom, squash, etc. 1 c. fresh raspberries & Simmer until vegetables are soft 2 tsp soy sauce blueberries

1500 cals, 103 grams protein 1500 cals, 115 grams protein 1500 cals, 100 grams protein 1500 cals, 90 grams protein 1500 cals, 82 grams protein