EW 14 Day 1500 Calorie Meal Plan 0

14-Day, 1,500-Calorie
Weight-Loss Meal Plan

Shrimp Fried Rice
(Week 2, Day 6)
14-Day, 1,500-Calorie Weight-Loss Meal Plan
2014 Eating Well, Inc. All rights reserved.
Week One: 1,500-Calorie Meal Plan
evening Snack
Dinner
Afternoon Snack
Lunch
Morning Snack
Breakfast
Day 1
Blue indicates recipes on EatingWell.com

indicates leftovers.
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Banana-Bran Muffins200
1 cup strawberries
53
1 cup skim milk
83
Banana-Bran Muffins200
6 oz. nonfat plain
Greek yogurt
100
1/2 cup strawberries
27
Lightly coat a pan with

cooking spray; scramble
1 egg with 3 Tbsp. partskim ricotta and 2 Tbsp.
chives152
1 slice multigrain bread 69
1 clementine
35
1 cup skim milk
83
Apricot & Coconut

Oatmeal242
1 cup skim milk
83
1 cup spoon-size
shredded wheat
cereal172
1 cup strawberries
53
1 cup skim milk
83
6 oz. nonfat plain Greek

yogurt with 1 cup
sliced strawberries,
20 chopped almonds
and 2 tsp. honey
349
Open-Face Egg
Sandwich262
2 clementines
70
Total Calories
336
Total Calories
Total Calories
339
Total Calories
325
Total Calories
308
Total Calories
Total Calories
332
6 oz. nonfat plain

Greek yogurt
6 dried apricot halves
100
51
1 clementine
35
1 medium banana
105
6 oz. nonfat plain

Greek yogurt
2 tsp. honey
100
43
6 oz. nonfat plain

Greek yogurt
100
25
2 clementines
70
1 medium banana
105
Total Calories
151
Total Calories
35
Total Calories
105
Total Calories
143
Total Calories
125
Total Calories
70
Total Calories
105
327
Chicken sandwich: 4 oz.

chicken breast, 2 tomato
slices and 1 Tbsp. light
mayonnaise on 2 slices
multigrain toast
317
Side salad: 2 cups baby
spinach with 1 Tbsp.
Orange-Sesame
Dressing38
Chicken salad: 2 cups

shredded romaine lettuce
topped with 4 oz. chicken
breast, 1/2 cup black
beans (rinsed), 6 cherry
tomatoes with 1 Tbsp.
Tangy Green Goddess
Dressing 273
1 medium pear
101
Total Calories
Total Calories
355
374
13 unsalted dry-roasted
almonds100
almonds100
Total Calories
Total Calories
100
Spicy Butternut Squash

Soup91
Tacoless taco salad:
2 cups romaine topped
with 1/4 cup black beans
(rinsed), 6 cherry tomatoes, 1/2 avocado, 1/2 oz.
low-fat Swiss cheese and
1 Tbsp. Tangy Green
Goddess Dressing240
2 oz. whole-wheat
baguette192
100
371
Total Calories
Total Calories
Total Calories
3 multigrain crispbreads 72
1 oz. low-fat Swiss

cheese49
Hard-boiled egg with a

pinch each salt and
pepper for dipping
Total Calories
Total Calories
Total Calories
72
97
382
394
384
78
almonds100
1 oz. low-fat Swiss

cheese49
78
Total Calories
Total Calories
100
144
Sweet Potato Mac &

Cheese479
1 cup cooked collard
greens with 1 Tbsp. cider
vinegar66
Spaghetti Squash &

Meatballs409
2 cups mixed salad
greens18
1 Tbsp. Garlic-Dijon
Vinaigrette38
Quinoa Pilaf with Seared

Scallops368
1 cup pureed butternut
squash with 5 toasted
pecan halves
146
Broccoli Rabe & Chicken

White Pizza432
2 cups baby spinach
20
1 Tbsp. Garlic-Dijon
Vinaigrette 38
Total Calories
Total Calories
Total Calories
Total Calories
Total Calories
Total Calories
545
35
Total Calories
35
Total Calories
Total Calories: 1,500
Total Calories
344
Orange-Sesame Shrimp
Salad (with OrangeSesame Dressing )283
1 medium pear
101
Stuffed Delicata
Squash344
1/2 cup cooked brown
rice109
11/2 cups steamed green
beans with 1Tbsp.
lemon juice
69
1 clementine
523
Total Calories
Avocado, Tomato &

Chicken Sandwich347
1 clementine
35
Green Goddess Salad with

Chicken (with Tangy
Green Goddess
Dressing )293
1 medium pear
101
Grilled Filet Mignon with

Herb Butter & Texas
Toasts292
12 sweet potato fries 113
Side salad: 2 cups hearts
of romaine wedges with
12 cherry tomatoes and
1 Tbsp. Tangy Green
Goddess Dressing 69
3 Tbsp. part-skim ricotta

cheese with 5 toasted
pecans and 1 tsp.
honey137
Total Calories
Avocado-chickpea sandwich: 1/2 mashed avocado, 1/4 cup chickpeas

(rinsed) and 1 Tbsp.
lemon juice on 2 slices
multigrain toast
326
6 cherry tomatoes
18
Oriental chicken salad:

4 oz. chicken breast on
2 cups shredded romaine
and 11/2 cups cabbage
with segments from 1
clementine, 20 unsalted
dry-roasted peanuts and
3 Tbsp. Orange-Sesame
Dressing 371
349
137
2 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan
522
1/2 cup vanilla or strawberry

nonfat frozen yogurt 95
1 medium apple
Total Calories
Total Calories
95
465
514
490
474
95
1/2 cup vanilla or strawberry

nonfat frozen yogurt 95
36 dark chocolate chips 117
1 cup sliced strawberries

sprinkled with 2 tsp.
brown sugar
76
95
Total Calories
Total Calories
Total Calories
95
117
76
Week One: Shopping List

This list outlines everything you need to make all the recipes for the week, plus all the sides and snacks for ONE person to follow the plan.
Shop For:
Produce
Fruit
1 medium apple
4 medium bananas
9 clementines or mandarin
oranges
4 lemons
3 oranges
3 medium pears
11/2 pts. strawberries
Vegetables
3 avocados
1 bunch broccoli rabe
3 cups shredded cabbage
1 carrot
2 celery stalks
1 bunch collard greens
1 cucumber
11/2 cups green beans
2 cups mixed salad greens
(about 2 oz.)
3 heads romaine lettuce
2 small yellow onions
1 bunch scallions
4 cups baby spinach
(about 4 oz.)
1 medium butternut squash
(about 11/2 lbs.)
2 small delicata squashes
(about 12 oz. each)
1 3-lb. spaghetti squash
1 medium sweet potato
2 pts. cherry tomatoes
2 medium tomatoes
4 cups watercress
Fresh Herbs & Flavorings
Canned & Bottled Goods
Meat & Seafood
Flavorings
2 bunches chives
1 bunch cilantro
2 heads garlic
1 tablespoon chopped fresh
oregano
1 bunch parsley
1 tablespoon chopped fresh
rosemary
15-oz. can black beans

15-oz. can chickpeas
1 28-oz. can no-salt-added
crushed tomatoes
6 cups vegetable broth
1 tablespoon capers
2 lbs. boneless, skinless

chicken breast
1 lb. 93%-lean ground
turkey
lb. 90%-lean ground beef
1 lb. filet mignon (tenderloin)
1 lb. dry scallops
3 oz. cooked shrimp
salt
kosher salt
sea salt
pepper
crushed red pepper
chili powder
chipotle chili powder
ground cinnamon
ground cloves
ground coriander
ground cumin
Italian seasoning
onion powder
vanilla extract
Dry Goods
1/2 cup bulgur

1/2 cup old-fashioned rolled
oats
1 cup quinoa
1/4 cup brown rice
8 oz. whole-wheat elbow
noodles
2 Tbsp. dark chocolate
chips
1 tablespoon unsweetened
shredded coconut
Cereal & Bread
1 cup spoon-size shredded

wheat
1 whole-wheat baguette
4 slices crusty whole-grain
bread
8 slices multigrain sandwich
bread
9 multigrain crispbreads
1 cup wheat bran
3 Tbsp. whole-wheat panko
breadcrumbs
Nuts, Seeds & Dried Fruit
3/4 cup unsalted dry-roasted

almonds
1/4 cup unsalted dry-roasted
peanuts
1/4 cup pecan halves
4 teaspoons toasted
pumpkin seeds
Freezer
1/2 cup frozen peas

1 cup frozen pureed
butternut squash
1 bag frozen sweet potato
fries
1 cup vanilla or strawberry
nonfat frozen yogurt
Dry Goods
Refrigerator Items
1 lb. whole-wheat pizza

dough
Dairy
6 cups skim milk

2 cups buttermilk
5 (6-oz.) containers nonfat
plain Greek yogurt
8 oz. nonfat plain yogurt
11/4 cups shredded Cheddar
cheese
cup grated Parmesan
cheese
8 oz. part-skim ricotta
61/2 oz. sliced low-fat Swiss
cheese
Check Your Pantry

For:
Oils, Vinegars & Condiments
canola oil
extra-virgin olive oil
toasted sesame oil
cooking spray
cider vinegar
red-wine vinegar
rice vinegar
reduced-sodium soy sauce
light mayonnaise
Dijon mustard
all-purpose flour
whole-wheat flour
baking powder
baking soda
brown sugar
honey
sugar
Refrigerator Items
large eggs (5)

butter
Week Two: 1,500-Calorie Meal Plan
evening Snack
Dinner
Afternoon Snack
Lunch
Morning Snack
Breakfast
Day 1
Blue indicates recipes on EatingWell.com

indicates leftovers.
Day 2
Day 3
Day 4
Blueberry-Ricotta
Pancakes237
1 medium pear
101
1 cup spoon-size shredded

wheat cereal
172
1 cup blueberries
84
1 cup skim milk
83
Open-face egg sandwich:

1 egg with 2 oz. low-fat
Swiss cheese; serve on
1 multigrain sandwich thin
topped with 2 tomato
slices291
6 oz. nonfat plain

Greek yogurt
1 cup blueberries
1 medium banana
Total Calories:
338
Total Calories:
339
Total Calories:
291
6 oz. nonfat plain

Greek yogurt
1/2 cup blueberries
100
42
6 oz. nonfat vanilla

Greek yogurt
120
1 medium pear
Total Calories:
142
Total Calories:
120
Total Calories:
Day 5
100
84
105
1 cup spoon-size
shredded wheat
cereal172
1 cup skim milk
83
2 clementines
70
6 oz. nonfat plain

Greek yogurt
11/2 cups blueberries
1 medium pear
100
127
101
Total Calories:
289
Total Calories:
325
Total Calories:
328
Total Calories:
320
101
2 Tbsp. unsalted dryroasted peanuts
107
1 medium banana
105
1 oz. Cheddar cheese
114
1 medium banana
105
101
Total Calories:
107
Total Calories:
105
Total Calories:
114
Total Calories:
105
Avocado sandwich:
1/2 avocado, 2 oz. low-fat
Swiss cheese, 2 tomato
mayonnaise mixed with
2 minced sun-dried
tomatoes on 1 multigrain sandwich thin 382
Chef salad:
2 oz. deli roast turkey
breast, 1 oz. low-fat
Swiss cheese, 1/2 avocado
(diced), 6 cherry
tomatoes and 2 cups
mixed salad greens with
1 Tbsp. Creamy
Garlic Dressing
273
6 oz. nonfat vanilla
Greek yogurt
120
Tuna sandwich: 5-oz. can

light tuna in water
(drained) with 1/2 avocado
(mashed) on 1 multigrain sandwich thin 285
1 medium banana
105
Open-face sandwich: 1/2

avocado, 2 oz. low-fat
mayonnaise mixed with
2 minced sun-dried
tomatoes on 1 multigrain sandwich thin 382
Total Calories:
Total Calories:
393
Total Calories:
Total Calories:
114
1/4 cup Black-Eyed

95
Pea Dip
12 medium baby carrots 42
peanuts117
Total Calories:
114
Total Calories:
Total Calories:
Turkey sandwich:
1 oz. deli roast turkey
breast, 2 oz. low-fat
mayonnaise mixed with 2
minced sun-dried
tomatoes on 1 multigrain
sandwich thin
300
1 medium apple
95
Raita spread: 6 oz. nonfat

plain Greek yogurt mixed
with 1 cup each chopped
tomatoes and cucumber
and 1 Tbsp. chopped
scallion148
6 multigrain crispbreads143
1 medium banana
105
Total Calories:
371
Total Calories:
395
Total Calories:
114
107
1/4 cup Black-Eyed

95
Pea Dip
1/4 cup Black-Eyed

Pea Dip 95
Total Calories:
114
Total Calories:
107
Total Calories:
Total Calories:
396
137
Five-Spice Turkey &

Lettuce Wraps276
1/2 cup whole-wheat
noodles tossed with 1
cup steamed snow peas,
1 tsp. toasted sesame oil
and 1 tsp. low-sodium
soy sauce
199
Bean & Barley Soup 323

Side salad:
Side salad: 2 cups mixed
salad greens, 1/2 avocado
(diced) and 6 cherry
tomatoes with 1 Tbsp.
Creamy Garlic
Dressing
160
Quick Pasta Bolognese 414

1 Tbsp. grated
Parmesan cheese
22
Side salad: 2 cups
spinach, 1/2 cup sliced
mushrooms and 1/4 cup
diced red onion with
1 Tbsp. Creamy Garlic
Dressing
44
Total Calories:
Total Calories:
Total Calories:
483
Day 7
1 egg with 1 cup chopped
spinach, 3 Tbsp. partskim ricotta and 2 Tbsp.
red onion
168
1 slice multigrain bread 69
1 cup skim milk
83
Open-face tuna melt:

5-oz. can light tuna in
water (drained) mixed
with 1 Tbsp. light mayonnaise on 1/2 multigrain
sandwich thin topped
with 2 tomato slices and
2 oz. low-fat Swiss
cheese276
1 medium apple
95
475
Day 6
480
382
137
390
137
382
117
Spice-Rubbed Steak with

Sauted Wild
Mushrooms
312
1 cup cooked wild rice 166
1 cup steamed
Brussels sprouts
56
Buffalo Chicken
Salad
291
Garlic bread:
Rub a 2-inch piece of
whole-wheat baguette
with 1 cut garlic clove
and drizzle with 2 tsp.
extra-virgin olive oil 204
307
Shrimp Fried Rice
Side salad:
1 cup spinach with
1 tsp. sesame oil and
188
Black Bean Croquettes

with Fresh Salsa405
1/2 cup brown rice with
1 Tbsp. fire-roasted
canned green chiles 111
Total Calories:
534
Total Calories:
495
Total Calories:
Total Calories:
495
516
2 clementines
70
2 clementines
70
1 cup blueberries
84
2 clementines
70
1 medium pear
101
1 clementine
35
3/4 cup blueberries
63
Total Calories:
70
Total Calories:
70
Total Calories:
84
Total Calories:
70
Total Calories:
101
Total Calories:
35
Total Calories:
63
Week Two: Shopping List

This list outlines everything you need to make all the recipes for the week, plus all the sides and snacks for ONE person to follow the plan.
Shop For:
Produce
Fruit
2 medium apples
5 medium bananas
6 cups blueberries
9 clementines or mandarin
oranges
2 lemons
4 medium pears
Vegetables
4 avocados
8 oz. Brussels sprouts
1 lb. baby carrots
4 medium carrots
4 large carrots
5 stalks celery
2 large cucumbers
1 bulb fennel
4 cups mixed salad greens
(about 4 oz.)
2 heads Boston lettuce
1 large head romaine lettuce
8 oz. cremini mushrooms
8 oz. shiitake mushrooms
8 oz. white button
mushrooms
1 red onions
2 yellow onions
2 red bell peppers
1 bunch scallions
3 medium shallots
4 oz. snow peas
12 oz. stringless sugar snap
peas
10 oz. baby spinach
1 pint cherry tomatoes

5 medium tomatoes
Fresh Herbs & Flavorings
1 bunch chives
1 bunch cilantro
1 heads garlic
4-inch piece ginger
1 bunch parsley
Dry Goods
cup quick-cooking barley

1/4 cup brown rice
11/2 cups instant brown rice
cup wild rice
8 oz. whole-wheat rigatoni
or penne
2 oz. whole-wheat spaghetti
Cereal & Bread
2 cups spoon-size
shredded wheat cereal
1 whole-wheat baguette
1 slice multigrain sandwich
bread
6 multigrain sandwich thins
6 multigrain crispbreads
cup breadcrumbs
2 15-oz. cans black beans

16-oz. can black-eyed peas
15-oz. can cannellini beans
4-oz. can diced green chiles
14-oz. can fire-roasted
diced tomatoes
14-oz. can petite diced
tomatoes
6 sun-dried tomatoes
packed in oil
2 5-oz. cans chunk light
tuna, packed in water
6 cups low-sodium
vegetable broth
1/2 cup low-sodium beef
broth
cup low-sodium chicken
broth
5-oz. can water chestnuts
1/4 cup hoisin sauce
Nuts, Seeds & Dried Fruit
cup unsalted dry-roasted

peanuts
Check Your Pantry

For:
Refrigerator Items
Dairy
2 cups buttermilk
plain Greek yogurt
vanilla Greek yogurt
3 oz. reduced-fat blue
cheese
cup grated Parmesan
cheese
1 cup part-skim ricotta
11 oz. sliced low-fat Swiss
cheese
Oils, Vinegars & Condiments
canola oil
extra-virgin olive oil
toasted sesame oil
cooking spray
red-wine vinegar
reduced-sodium soy sauce
hot sauce
light mayonnaise
Flavorings
Meat & Seafood
1 lb. boneless, skinless

chicken breast
1 lb. 93%-lean ground
turkey
3 oz. deli sliced turkey
breast
1 lb. flank steak
8 oz. 93%-lean ground beef
8 oz. small raw shrimp (5160 count)
Freezer
1 cup frozen corn
salt
pepper
dried basil
ancho chile powder
chili powder
ground cumin
five-spice powder
ground nutmeg
dried thyme
Dry Goods
all-purpose flour
whole-wheat pastry flour
baking powder
baking soda
brown sugar
sugar
tomato paste
Spirits
dry red wine

Madeira
Refrigerator Items
skim milk (3 cups)

large eggs (6)

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14-Day, 1,500-Calorie

Weight-Loss Meal Plan

14-Day, 1,500-Calorie Weight-Loss Meal Plan

2014 Eating Well, Inc. All rights reserved.

Week One: 1,500-Calorie Meal Plan

Blue indicates recipes on EatingWell.com

Lightly coat a pan with

Apricot & Coconut

6 oz. nonfat plain Greek

6 oz. nonfat plain

6 oz. nonfat plain

6 oz. nonfat plain

Chicken sandwich: 4 oz.

Chicken salad: 2 cups

Spicy Butternut Squash

1 oz. low-fat Swiss

Hard-boiled egg with a

1 oz. low-fat Swiss

Sweet Potato Mac &

Spaghetti Squash &

Quinoa Pilaf with Seared

Broccoli Rabe & Chicken

Total Calories: 1,500

Avocado, Tomato &

Green Goddess Salad with

Grilled Filet Mignon with

3 Tbsp. part-skim ricotta

Avocado-chickpea sandwich: 1/2 mashed avocado, 1/4 cup chickpeas

Oriental chicken salad:

Total Calories: 1,518

2 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan

1/2 cup vanilla or strawberry

Total Calories: 1,477

1/2 cup vanilla or strawberry

36 dark chocolate chips 117

1 cup sliced strawberries

Total Calories: 1,496

Total Calories: 1,502

Total Calories: 1,520

Total Calories: 1,515

2014 Eating Well, Inc. All rights reserved.

Week One: Shopping List

Fresh Herbs & Flavorings

Canned & Bottled Goods

Meat & Seafood

15-oz. can black beans

2 lbs. boneless, skinless

1/2 cup bulgur

1 cup spoon-size shredded

3 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan

Nuts, Seeds & Dried Fruit

3/4 cup unsalted dry-roasted

1/2 cup frozen peas

1 lb. whole-wheat pizza

6 cups skim milk

14-Day, 1,500-Calorie Weight-Loss Meal Plan

2 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan

36 dark chocolate chips 117

3 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan

2 Tbsp. unsalted dryroasted peanuts

1 oz. Cheddar cheese

1 oz. Cheddar cheese

1 oz. Cheddar cheese

2 Tbsp. unsalted dryroasted peanuts

Bean & Barley Soup 323

Quick Pasta Bolognese 414

3/4 cup blueberries

4 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan

5 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan