1500 Calorie Meal Plan Guide

3/4 cup rolled oats
3/4 cup milk
1/4 cup chopped dried apricots
2 tablespoons ground flaxseed
1 teaspoon honey 

Mix all ingredients. Let sit 15 minutes or overnight in the fridge

1 vegetarian burger
2 slices whole grain bread, toasted
1 tablespoon hummus
1/4 avocado, thinly slices
2 tomato slices
1 cup grapes 

Cook burger in microwave according to package directions. Place on toasted bread with hummus, avocado, and tomato. Serve grapes on the side.

Avocado, tomato slices, and hummus adds flavor and health-promoting nutrients to this simple sandwich.

3/4 cup low fat cottage cheese
3/4 cup pineapple chunks 

Mix cottage cheese with pineapple.

Pineapples are a good source of vitamin C, vitamin B6, manganese, and copper. They also contain digestive enzymes, which aid in digestion and have anti-inflammatory properties.

2 teaspoons sesame oil
1 clove garlic, minced
5-ounce salmon fillet
1/2 tablespoons sesame seeds, toasted
1 teaspoon olive oil
1 cup chopped broccoli
1/2 lemon, juiced
Sea salt and pepper, to taste
1 cup cooked brown rice 

Preheat broiler. Whisk sesame oil and garlic. Brush on both sides of salmon and sprinkle with sea salt and pepper. Place salmon on a baking sheet and broil for 10 minutes. Sprinkle cooked salmon with sesame seeds. Steam broccoli and flavor with lemon juice, salt and pepper. Serve cooked brown rice with lemon broccoli and broiled sesame salmon.

Using brown rice instead of white effortlessly boost protein and fiber content of this elegant meal.

2 frozen whole grain waffles
1/2 cup blueberries (fresh or frozen, unsweetened/thawed)
1 tablespoon chopped walnuts
2 tablespoons 100% maple syrup 

Toast waffles and top with blueberries, walnuts and maple syrup.

Satisfy your sweet side with waffles and blueberries, or any fresh/frozen berries.

5 slices turkey bacon
3 cups chopped romaine lettuce
1 small tomato, chopped
1 tablespoon sliced almonds
2 tablespoons light honey mustard dressing
5 whole grain crackers
1 orange 

Microwave bacon, cut into pieces and toss with lettuce, tomato, almonds, and dressing. Serve with crackers and an orange.

This salad is a healthier twist on the all-time favorite sandwich.

1 whole grain tortilla
1/4 cup salsa
1/4 cup black beans 

Cut tortilla into 6 triangles and bake for 8 minutes at 400 degrees F. Mix salsa with black beans and serve with baked chips.

Slash calories by making your home-made tortilla chips with the additional benefits of whole grains.

2 teaspoons olive oil
1 clove garlic, minced
1/2 onion, chopped
1/2 cup sliced mushrooms
1 cup spinach
1/2 tomato, chopped
1/8 teaspoon each: sea salt and pepper
1.25 cups cooked whole-grain penne pasta
1/2 cup Northern beans
2 tablespoons grated Parmesan cheese 

Heat oil in a pan over medium high heat. Add garlic, onion, and mushroom and cook for 4-6 minutes, until onion starts to soften. Add spinach, tomatoes, salt and pepper; cook 2-3 minutes, until vegetables are cooked. Mix cooked vegetables with pasta and beans. Top with Parmesan cheese.

Beans are a great source of plant protein and also pack on health-promoting antioxidants.

1 teaspoon olive oil
1 cup spinach
1 egg, beaten
1/8 teaspoon each: sea salt and pepper
1 whole grain English muffin, toasted
1 slice reduced fat Swiss cheese
1 large grapefruit, peeled and sliced 

Heat oil in a pan and cook spinach for 1 minute. Add eggs, salt and pepper and cook additional 2, flipping egg once. Put spinach & egg on English muffin with slice of Swiss cheese. Serve with grapefruit slices.

This quick and delicious recipe beats any fast food breakfast sandwich with fewer calories and added flavor.

8 whole grain crackers
3 oz reduced fat Swiss cheese
1 large pear, sliced 

Arrange crackers, cheese, and pear slices on a plate.

This simple lunch requires no preparation and is perfect for on the go or super busy days.

1 cup sliced grapes
3 tablespoons sliced almonds

Mix ingredients together.

Eating whole grapes rather than raisins will keep you feeling fuller with less sugar.

1 lemon, juiced
1/2 tablespoon olive oil
1 clove garlic, minced
1 tablespoon chopped fresh basil
Dash sea salt and pepper
3-ounces raw chicken breast
2 whole grain tortillas
2 tablespoons hummus
1 cup arugula
1/2 cup shredded carrots 

Whisk lemon juice, olive oil, garlic, basil, salt and pepper. Pour over chicken and marinate at least 30 minutes in refrigerator. Bake chicken at 350 degrees F for 40 minutes, turning once. Cut chicken into strips. On each tortilla layer 1 tablespoon hummus, 1/2 cup arugula, 2 tablespoons shredded carrots, and 1/2 chicken strips.

These simple wraps are packed with superfoods that are proven to boost your health.