7-day plan1505 kcal today

Day 1 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 1, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 1 prep tips

Breakfast

360 kcal

Three-egg veggie scramble with avocado toast360 kcal

3 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado

P 25 g · C 21 g · F 19.5 g

Lunch

400 kcal

Turkey and hummus wrap400 kcal

1 whole-wheat tortilla, 3 oz sliced turkey breast, 2 tbsp hummus, lettuce and tomato, 1 cup carrot sticks, 1 small orange

P 25 g · C 52 g · F 10 g

Dinner

455 kcal

Baked salmon with quinoa and asparagus455 kcal

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil

P 38.5 g · C 27 g · F 22.3 g

Snacks

290 kcal

Greek yogurt with berries135 kcal

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

String cheese with whole-grain crackers155 kcal

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Prep tips for day 1

✓Whisk the eggs and chop the vegetables tonight — the cooking itself takes only a few minutes in the morning.
✓Assemble the wrap in the morning and pack the fruit separately so nothing gets soggy by lunch.
✓Keep single-serve yogurt and kefir at eye level in the refrigerator — the easiest snack is the one you see first.

Every day is set at about 1,500 calories. To eat less, drop the second snack and cut starch portions (oats, rice, quinoa, potato) by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Protein and non-starchy vegetables stay the same at every level.

Every day in this plan

Day11505 kcal Day21485 kcal Day31465 kcal Day41470 kcal Day51520 kcal Day61470 kcal Day71475 kcal

Plan overview Day 2 →

Keep exploring

Weight Loss Meal Plan for Women Over 50→High-Protein Meal Plan for Women Over 50→Menopause Diet Plan→Low-Sugar Menopause Diet Plan→Diet for Perimenopause→

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.