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 3 dried apricot halves
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
13 unsalted dry-roasted 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 2 multigrain crispbreads 48
Hard-boiled egg with a pinch each salt and pepper for dipping
Total Calories
Total Calories
Total Calories
72
97
382
394
384
78
13 unsalted dry-roasted almonds100
1 oz. low-fat Swiss cheese49 4 multigrain crispbreads 95
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 1 Tbsp. 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
Total Calories: 1,518
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
Total Calories: 1,477
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
Total Calories: 1,496
95
Total Calories: 1,502
117
Total Calories: 1,520
76
Total Calories: 1,515
© 2014 Eating Well, Inc. All rights reserved.
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 ½ 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
3 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan
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 15 dried apricot halves
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 ½ 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
© 2014 Eating Well, Inc. All rights reserved.
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: Lightly coat a pan with cooking spray; scramble 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 slices and 1 Tbsp. light 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 Swiss cheese, 2 tomato slices and 1 Tbsp. light mayonnaise mixed with 2 minced sun-dried tomatoes on 1 multigrain sandwich thin 382
Total Calories:
Total Calories:
393
Total Calories:
Total Calories:
1 oz. Cheddar cheese
114
1/4 cup Black-Eyed 95 Pea Dip 12 medium baby carrots 42
20 unsalted dry-roasted peanuts117
Total Calories:
114
Total Calories:
Total Calories:
Turkey sandwich: 1 oz. deli roast turkey breast, 2 oz. low-fat Swiss cheese, 2 tomato slices and 1 Tbsp. light 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:
1 oz. Cheddar cheese
114
2 Tbsp. unsalted dryroasted peanuts
107
1/4 cup Black-Eyed 95 Pea Dip 12 medium baby carrots 42
1/4 cup Black-Eyed Pea Dip 95 12 medium baby carrots 42
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 Lightly coat a pan with cooking spray; scramble 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 Sautéed 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 2 Tbsp. unsalted dryroasted peanuts 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
Total Calories: 1,510
Total Calories: 1,514
4 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan
Total Calories: 1,489
Total Calories: 1,519
Total Calories: 1,533
Total Calories: 1,499
Total Calories: 1,503
© 2014 Eating Well, Inc. All rights reserved.
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 6½ 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
¾ cup quick-cooking barley 1/4 cup brown rice 11/2 cups instant brown rice ½ 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 ¾ cup breadcrumbs
5 | 14-Day, 1,500-Calorie Weight-Loss Meal Plan
Canned & Bottled Goods
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 ½ cup low-sodium chicken broth 5-oz. can water chestnuts 1/4 cup hoisin sauce Nuts, Seeds & Dried Fruit
½ cup unsalted dry-roasted peanuts
Check Your Pantry For:
Refrigerator Items Dairy
2 cups buttermilk 3 (6-oz.) containers nonfat plain Greek yogurt 2 (6-oz.) containers nonfat vanilla Greek yogurt 3 oz. reduced-fat blue cheese 3 oz. Cheddar cheese ½ 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 Canned & Bottled Goods
tomato paste Spirits
dry red wine Madeira Refrigerator Items
skim milk (3 cups) large eggs (6)
© 2014 Eating Well, Inc. All rights reserved.
