7-day plan1485 kcal today

Day 2 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 2, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 2 prep tips

Breakfast

385 kcal

Hearty overnight oats with chia and blueberries385 kcal

3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 14 g · C 61 g · F 9.5 g

Lunch

405 kcal

Tuna and white bean salad405 kcal

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers

P 37 g · C 35.5 g · F 12.5 g

Dinner

425 kcal

Baked cod with sweet potato and green beans425 kcal

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini

P 38.5 g · C 36.5 g · F 14.3 g

Snacks

270 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Prep tips for day 2

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Canned tuna needs no cooking — mix the salad in the morning and it holds until lunch.
✓Portion both snacks into grab-and-go containers after shopping — nuts, cheese, and cut vegetables hold for days.

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

← Day 1 Plan overview Day 3 →

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.