1,500-Calorie Meal Plan Day 5

1,500-Calorie Meal Plan Day 5

Breakfast: 395 calories

Whole-Grain Waffles with Ricotta and Berries

  • Microwave ¾ cup raspberries for 1 minute. Toast 2 whole-grain waffles. Top each with half the berries, 3 tbsp. part-skim ricotta and ½ tsp. honey.


Snack: 108 calories

Veggie Juice and Cheese Stick

Lunch: 404 calories

Pinto Bean Tacos

  • Toss ½ cup canned pinto beans (rinsed) with ¼ cup chopped tomatoes, 3 tbsp. thawed frozen corn, 1 tbsp. each red onion and cilantro, 2 tsp. lime juice, 1 tsp. olive oil and a pinch chili powder. Divide between two 6-inch corn tortillas and top each with ½ tbsp. shredded cheddar cheese and 6 oz. nonfat vanilla Greek yogurt.


Snack: 104 calories

Strawberry Ice Cream Sandwich

Dinner: 499 calories

Salmon with Roasted Vegetables and Quinoa

  1. Preheat oven to 425 degrees.
  2. Halve and seed 1 pound delicata squash, cut into 1-inch pieces. Toss with 4 cups cauliflower florets, 6 small shallots (quartered), 2 tbsp. extra virgin olive oil and ¼ tsp. each salt and pepper on a large rimmed baking sheet. Roast until nearly tender, 20 to 25 minutes.
  3. Move vegetables to one side and place 4 portions salmon fillet (1 pound, skinned) on the empty side. Lightly coat the salmon with olive or canola oil cooking spray and season with ¼ tsp. each salt and pepper. Roast until opaque in the middle, 4 to 6 minutes.
  4. Meanwhile, combine 3 tbsp. lemon juice, 2 tbsp. maple syrup, 1 tbsp. olive oil and ¼ tsp. salt in a small bowl. Serve the salmon, vegetables and 2 cups cooked quinoa drizzled with the dressing and topped with ¼ cup toasted chopped walnuts.



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