1,500-Calorie Healthy Eating Meal Plans

1. Saute 4 sliced mushrooms in one teaspoon olive oil, adding chopped onion and minced garlic if desired.
2. Stir in one cup chopped spinach and saute until spinach is just wilted.
3. Pour two lightly beaten eggs into pan and cook until edges start to brown.
4. Top with two tablespoons grated Parmesan cheese and place under broiler until golden brown.

• 1 small banana, peeled, cut up, and frozen
• 1/4 cup fresh or frozen assorted berries (such as raspberries, blackberries, and/or strawberries)
• 1 cup orange juice
• 3 tablespoons vanilla low-fat yogurt
• 1 tablespoon flaxseed
• 1 slice whole wheat toast
• 2 teaspoons butter

• 1 cup lowfat vanilla
• 1/2 cup granola
• 1 cup blueberries

• 2 slices whole wheat bread
• 3 ounces water-packed tuna
• 1 rib celery, diced
• 2 tablespoons nonfat plain yogurt

• 3 ounces roasted skinless chicken breast
• 3 cups shredded romaine lettuce
• 1/2 cup croutons
• 2 tablespoons lowfat Caesar dressing
• 2 tablespoons shredded parmesan

• 1/2 whole wheat pita
• 4 tablespoons prepared hummus
• 1 cup spicy sprouts
• 1/2 red pepper, sliced

• 1/2 avocado
• 1 teaspoon Dijon mustard
• 2 slices whole grain bread
• 2 ounces turkey breast
• 2 slices tomato

• 1/2 cup mashed black beans
• 1 whole wheat tortilla
• 2 tablespoons salsa
• 1 ounce shredded cheddar cheese
• 2 tablespoons fat-free plain yogurt

• In a saucepan, heat beans until hot.
• Drain liquid from beans and mash them with cheese and salsa.
• Spread beans on tortilla and wrap into burrito shape.
• Spray a saute pan with nonstick cooking spray and place burrito in pan. Brown on all sides.
• Serve topped with yogurt.

• 3 ounces 95 percent lean hamburger
• 1 hamburger bun
• 1 teaspoon Dijon mustard
• 2 slices tomato
• 1 slice lettuce
• 1 tablespoon mayonnaise

• Broil or grill hamburger to allow fat to drip away

• 1 cup chicken broth
• 3 tablespoons onion
• 1 clove garlic
• 1 teaspoon thyme
• 1 cup cooked lentils
• 1 chopped carrot

1. Spray a small saucepan with nonstick cooking spray.
2. Cook onions in pan until soft, about three minutes.
3. Add garlic and cook until fragrant, about 30 seconds.
4. Add chicken broth, thyme, lentils, and carrot.
5. Simmer for 30 minutes.

• 3 ounces of 95 percent lean ground beef seasoned with taco seasoning
• 3 cups shredded iceberg lettuce
• 1/2 cup kidney beans, drained
• 3 scallions
• 5 cherry tomatoes, halved
• 2 tablespoons salsa
• 2 tablespoons fat-free ranch
• 10 baked tortilla chips

• 1 cup romaine lettuce
• 5 cherry tomatoes
• 2 tablespoons fat-free salad dressing

Stir-fried chicken and asparagus

• 1 medium onion, cut in half and sliced medium thick
• 3 medium cloves garlic, pressed
• 1 TBS chicken broth
• 1 TBS minced fresh ginger
• 1 large boneless, skinless chicken breasts, cut into 1 inch pieces
• 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
• 2 TBS soy sauce
• 1 TBS rice vinegar
• pinch red chili flakes
• salt and white pepper to taste

One cup steamed brown rice

1. In a large saute pan, heat broth until hot.
2. Add ginger and stirl until fragrant - about 30 seconds.
3. Add onion and cook for three minutes.
4. Add garlic and cook until fragrant - about 30 seconds.
5. Add chicken and cook four minutes or until chicken is cooked.
6. Combine soy sauce, rice vinegar, and chili flakes. Add t pan with asparagus.
7. Cook until asparagus is crisp-tender, about thre minutes.
8. Season to taste with salt and pepper.