1500 calories diet for women

March 17, 2016
Foods High in Protein & Iron

Sunday / Monday | Tuesday / Wednesday | Thursday / Friday | Saturday

SUNDAY

BREAKFAST
1 poached egg
2 cranberry cornmeal pancakes
2 tsp. almond butter
2 tsp. maple syrup
LUNCH
1/2 cup hummus
1/4 cup three bean salad
1 whole wheat roll
1/2 cup skim milk
SNACK
1 oz. cashews
DINNER
4 oz. broiled salmon
1 cup couscous
1/2 cup broccoli
1/2 cup carrots
3/4 cup cucumber salad
1 tsp. olive oil
1 tbsp. vinegar
SNACK
1 cup coffee nonfat yogurt
Calories - 1545
Fat - 66.7gms/35% of calories
Sat - 11.2gms/6.4%
Mono - 31.8gms/18.1%
Poly - 14.1gms/8%
Cholesterol - 313mg
Sodium - 1600mg
Fiber - 17gms

MONDAY

BREAKFAST
1/2 cup cantaloupe
1 slice whole wheat toast
2 tsp. almond butter
1 cup coffee nonfat yogurt
LUNCH
1 cup minestrone soup
1 oz. lowfat mozzarella cheese
2 pieces tomato slices
2 slices whole wheat bread
1 tsp. prepared mustard
SNACK
1 oz. peanuts
DINNER
4 oz. broiled swordfish
1 sweet potato
5 mushrooms
1/2 cup asparagus
1 cup tossed mixed greens
1 tbsp. olive oil
1 tbsp. vinegar
1/2 cup strawberries
SNACK
2 whole grain crackers
2 tsp. peanut butter
1/2 cup skim milk
Calories - 1536
Fat - 59.5gms/34% of calories
Sat - 11.9gms/6.7%
Mono - 30.4gms/17.2%
Poly - 13.0gms/7.3%

Source: www.brighamandwomens.org
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