To download a PDF version of this meal plan click here.

Introduction

This is a sample meal plan based on a (approximately) 1500 daily calorie intake. The main goal of this meal plan is to increase fruit and vegetable intake, promote daily fiber intake, meet daily macronutrient needs, and prioritize nutrient rich foods on a budget. This meal plan is designed to have a form of produce at each meal and provides approximately 20-30 grams of protein, 10-15 grams of fat, and 45-60 grams of carbs for each meal. This meal plan may not meet your individual nutrient needs; therefore, it is important to work with a dietitian to help you create your own individualized meal plan based on your chronic disease management, caloric needs, and macronutrient needs. This meal plan ONLY serves as an example to help you create your own meal plan based on your nutrient needs, taste preferences, budget, and any additional needs you may have.  

Day 1 – Sunday

Greek yogurt in cup with chia seeds in the bottom and raspberries on top.

Breakfast (~KCAL: 486 | CHO: 55g | PRO: 32g | FAT: 16g | FIBER: 10g)

  • 1 cup Greek yogurt with 1 cup berries and 1 tablespoon of chia seeds
  • 1 slice Whole-grain toast with 1 teaspoon nut butter (peanut butter, almond butter, etc.)

Lunch (~KCAL: 450 | CHO: 51g | PRO: 30g | FAT: 14g | FIBER: 9g)

  • 2 cups Mixed greens salad with cherry tomatoes, cucumbers, and 1 tablespoon of Lemon vinaigrette
  • 4 oz Grilled chicken breast
  • 1/2 cup Quinoa (cooked)
  • 1 medium apple

Dinner (~KCAL: 473 | CHO: 47g | PRO: 33g | FAT: 17g | FIBER: 8g)

  • 1 cup Steamed broccoli with ¼ cup shredded cheese
  • 4-5 oz Beef steak
  • ¾ cup Brown rice (cooked)
  • ½ cup Roasted sweet potato (diced)

Snack (~KCAL: 136 | CHO: 13g | PRO: 12g | FAT: 4g | FIBER: 1g)

  • ½ cup Cottage cheese with ½ cup pineapple chunks

Day 2 – Monday

Breakfast (~KCAL: 312 | CHO: 47g | PRO: 24g | FAT: 19g | FIBER: 7g)

  • 10-12 grapes with 1 tbsp. nut butter (peanut butter, almond butter, etc.)
  • 2 Scrambled eggs with 1 cup spinach and ½ cup tomatoes
  • 1 whole wheat tortilla wrap

Lunch (~KCAL: 530 | CHO: 49g | PRO: 34g | FAT: 22g | FIBER: 7g)

  • Chicken Salad Sandwich with lettuce and tomato on 2 slices of whole grain toast
  • 1 cup Carrot sticks with 1 tablespoon ranch (make your own ranch dip using this recipe!)

Dinner (~KCAL: 425 | CHO: 51g | PRO: 26g | FAT: 13g | FIBER: 8g)

  • Chicken stir-fry (4-5 oz chicken, cooked and sliced) with 2 cups mixed vegetables (we usually buy a frozen stir fry veggie mix in the freezer section at the grocery store for this recipe)
  • Add 2-3 tablespoons teriyaki sauce
  • 1 cup Whole wheat pasta (cooked)

Snack (~KCAL: 172 | CHO: 19g | PRO: 6g | FAT: 8g | FIBER: 4g)

  • ½ medium Apple
  • 1 tablespoon Peanut butter (or nut butter of choice)

Day 3 – Tuesday

Breakfast (~KCAL: 363 | CHO: 41g | PRO: 25g | FAT: 11g | FIBER: 7g)

Lunch (~KCAL: 440 | CHO: 47g | PRO: 27g | FAT: 16g | FIBER: 7g)

  • Chicken Veggie Wrap (4-5 oz chicken-cooked and sliced, 2 tbsp hummus, 2 tbsp shredded cheese, 1 cup chopped vegetables – usually we add cabbage or cucumbers and carrots to our wraps)
  • 1 Whole wheat tortilla
  • ½ cup Watermelon (or other fruit)

Dinner (~KCAL: 469 | CHO: 43g | PRO: 36g | FAT: 17g | FIBER: 7g)

  • 1 cup asparagus + 1 cup carrots (roasted) with 1 tablespoon of olive oil + herbs/spices
  • 4-5 oz Fish of choice (we usually eat Salmon, Cod, Catfish, or Tuna)
  • 1 cup Mashed potatoes

Snack (~KCAL: 207 | CHO: 24g | PRO: 3g | FAT: 11g | FIBER: 3g)

Day 4 – Wednesday

Breakfast (~KCAL: 486 | CHO: 55g | PRO: 32g | FAT: 16g | FIBER: 10g)

  • 1 cup Greek yogurt with 1 cup berries and 1 tablespoon of chia seeds
  • 1 slice Whole-grain toast with 1 teaspoon nut butter (peanut butter, almond butter, etc.)

Lunch (~KCAL: 450 | CHO: 51g | PRO: 30g | FAT: 14g | FIBER: 9g)

  • 2 cups Mixed greens salad with cherry tomatoes, cucumbers, and 1 tablespoon of Lemon vinaigrette
  • 4 oz Grilled chicken breast
  • 1/2 cup Quinoa (cooked)
  • 1 medium apple

Dinner (~KCAL: 473 | CHO: 47g | PRO: 33g | FAT: 17g | FIBER: 8g)

  • 1 cup Steamed broccoli with ¼ cup shredded cheese
  • 4-5 oz Beef steak
  • ¾ cup Brown rice (cooked)
  • ½ cup Roasted sweet potato (diced)

Snack (~KCAL: 136 | CHO: 13g | PRO: 12g | FAT: 4g | FIBER: 1g)

  • ½ cup Cottage cheese with ½ cup pineapple chunks

Day 5 – Thursday

Breakfast (~KCAL: 312 | CHO: 47g | PRO: 24g | FAT: 19g | FIBER: 7g)

  • 10-12 grapes with 1 tbsp. nut butter (peanut butter, almond butter, etc.)
  • 2 Scrambled eggs with 1 cup spinach and ½ cup tomatoes
  • 1 whole wheat tortilla wrap

Lunch (~KCAL: 530 | CHO: 49g | PRO: 34g | FAT: 22g | FIBER: 7g)

  • Chicken Salad Sandwich with lettuce and tomato on 2 slices of whole grain toast
  • 1 cup Carrot sticks with 1 tablespoon ranch (make your own ranch dip using this recipe!)

Dinner (~KCAL: 425 | CHO: 51g | PRO: 26g | FAT: 13g | FIBER: 8g)

  • Chicken stir-fry (4-5 oz chicken, cooked and sliced) with 2 cups mixed vegetables (we usually buy a frozen stir fry veggie mix in the freezer section at the grocery store for this recipe)
  • Add 2-3 tablespoons teriyaki sauce
  • 1 cup Whole wheat pasta (cooked)

Snack (~KCAL: 172 | CHO: 19g | PRO: 6g | FAT: 8g | FIBER: 4g)

  • ½ medium Apple
  • 1 tablespoon Peanut butter (or nut butter of choice)

Day 6 – Friday

Breakfast (~KCAL: 363 | CHO: 41g | PRO: 25g | FAT: 11g | FIBER: 7g)

Lunch (~KCAL: 440 | CHO: 47g | PRO: 27g | FAT: 16g | FIBER: 7g)

  • Chicken Veggie Wrap (4-5 oz chicken-cooked and sliced, 2 tbsp hummus, 2 tbsp shredded cheese, 1 cup chopped vegetables – usually we add cabbage or cucumbers and carrots to our wraps)
  • 1 Whole wheat tortilla
  • ½ cup Watermelon (or other fruit)

Dinner (~KCAL: 469 | CHO: 43g | PRO: 36g | FAT: 17g | FIBER: 7g)

  • 1 cup asparagus + 1 cup carrots (roasted) with 1 tablespoon of olive oil + herbs/spices
  • 4-5 oz Fish of choice (we usually eat Salmon, Cod, Catfish, or Tuna)
  • 1 cup Mashed potatoes

Snack (~KCAL: 207 | CHO: 24g | PRO: 3g | FAT: 11g | FIBER: 3g)

Day 7 – Saturday

Breakfast (~KCAL: 505 | CHO: 62g | PRO: 26g | FAT: 17g | FIBER: 6g)

  • ½ cup strawberries + ½ cup pineapples
  • 2 egg omelet with veggies (onions, peppers, spinach, and tomato usually taste good in an omelete) and 2 tbsp shredded cheese
  • One 5 inch pancake with 1 tsp honey

Lunch (~KCAL: 424 | CHO: 39g | PRO: 31g | FAT: 16g | FIBER: 7g)

  • Chicken (or Fish) Tacos
  • 1 cup shredded cabbage mix – marinated in a taco seasoning and olive oil
  • 4-5 oz chicken (cooked and cubed)
  • 2-3 small corn tortillas
  • 1 cup bell peppers (sliced) with 1 tablespoon ranch (make your own ranch dip using this recipe! – add taco seasoning to pair it with your tacos)

Dinner (~KCAL: 420 | CHO: 41g | PRO: 28g | FAT: 16g | FIBER: 8g)

  • 1 cup Salad (lettuce, cucumbers, tomatoes, etc.) with vinaigrette dressing
  • 4-5 oz Protein (you can choose between chicken, fish, beef, or another option)
  • 1 cup Mac and Cheese

Snack (~KCAL: 208 | CHO: 31g | PRO: 3g | FAT: 8g | FIBER: 3g)

Grocery List

Produce

  • Blueberries (3 cups)
  • Mixed berries (4 cups)
  • Strawberries (2 cups)
  • Pineapple (2 cups)
  • Watermelon (1 cup)
  • Apples (6 medium)
  • Grapes (2 lbs)
  • Bell peppers (4–5)
  • Cherry tomatoes (2 pints)
  • Tomatoes (4 medium)
  • Cucumbers (6 medium)
  • Mixed salad greens (2 large containers)
  • Romaine lettuce (2 heads)
  • Cabbage mix (1 bag)
  • Spinach (2 large bags)
  • Broccoli (2 large heads)
  • Asparagus (2 bunches)
  • Carrots (2 lb bag)
  • Sweet potatoes (2 medium)
  • Potatoes (2½–3 lb)
  • Avocados (3)
  • Fresh herbs (optional)

Protein

  • Boneless skinless chicken breasts (4½–5 lb)
  • Lean beef steak (1½ lb)
  • Fish (salmon, cod, catfish, or tuna) (2 lb)
  • Eggs (2 dozen)
  • Plain Greek yogurt (large 32 oz tub)
  • Cottage cheese (16 oz)

Dairy

  • Shredded cheddar cheese (8 oz)
  • Milk of choice (½ gallon)

Grains & Bread

  • Whole-grain bread (1 loaf)
  • Whole wheat tortillas (1 package)
  • Corn tortillas (1 package)
  • Brown rice
  • Quinoa
  • Whole wheat pasta
  • Pancake mix (or ingredients)
  • Mac and cheese ingredients (or 2 boxed whole grain mac and cheese)

Pantry

  • Peanut butter or nut butter
  • Chia seeds
  • Hummus
  • Ranch dip ingredients (or ingredients for your High Protein Ranch)
  • Olive oil
  • Balsamic vinegar
  • Teriyaki sauce
  • Honey
  • Apple Crumble ingredients
  • Chocolate Covered Blueberry ingredients

Seasonings

  • Garlic powder
  • Onion powder
  • Italian seasoning
  • Black pepper
  • Salt
  • Taco seasoning
  • Paprika

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