Sample Meal Plan (1500)

SAMPLE 1500 CALORIE MENU



Breakfast

2 breads or starches, such as 3/4 cup (1 ounce) corn flakes and 1 slice toast

1 fruit, such as 1 small (5 inch) banana or 1/2 of a 9 inch banana

1 milk, such as 1 cup skim or 1 cup 1% milk

1 meat or protein, such as 1/4 cup cottage cheese or 1 poached egg

1 fat, such as 1 tsp margarine

Lunch

2 ounces meat or protein, such as 2 ounces sliced turkey breast

2 breads or starches, such as 2 slices bread

1 vegetable, such as 1 lettuce leaf and 2 tomato slices

1 fat, such as 1 tsp regular mayonnaise or 2 tsp lowfat mayonnaise

1 fruit, such as 1 medium (3 inch) apple

Afternoon Snack

1 starch, such as 3 cups air-popped popcorn

Dinner

2 ounces meat or protein, such as 2 ounces lean roast beef

2 starches, such as one 3 inch baked potato and 1 medium (2-1/2 inch) dinner roll

1 fat, such as 1 tsp margarine
2 vegetables, such as 1 cup (8 ounces) cooked mixed vegetables

1 fruit, such as 1-1/4 cups fresh strawberries


Evening Snack

1 bread, such as three 2-1/2 inch squares graham crackers

1 milk, such as 1 cup (8 ounces) skim or 1 cup 1% milk





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