7-day plan1465 kcal today

Day 3 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 3, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 3 prep tips

Breakfast

360 kcal

Almond butter apple rice cakes with yogurt360 kcal

2 brown rice cakes, 1 1/2 tbsp almond butter, 1 small apple, 1/2 cup plain nonfat Greek yogurt

P 18 g · C 46 g · F 11.5 g

Lunch

410 kcal

Mediterranean chickpea salad410 kcal

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives

P 15.5 g · C 39 g · F 20.5 g

Dinner

455 kcal

Tofu and vegetable coconut curry with brown rice455 kcal

7 oz firm tofu, 1 cup mixed vegetables, 1/3 cup light coconut milk, 1 tsp curry powder, 3/4 cup cooked brown rice, 1 tsp olive oil

P 20 g · C 52 g · F 19.5 g

Snacks

240 kcal

Kefir with berries105 kcal

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

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

Prep tips for day 3

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓This salad holds well in the refrigerator — make both servings at once and tomorrow's lunch is done.
✓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

← Day 2 Plan overview Day 4 →

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.