7-day plan1470 kcal today

Day 4 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 4, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 4 prep tips

Breakfast

370 kcal

Greek yogurt parfait with granola370 kcal

1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola

P 30 g · C 42 g · F 10 g

Lunch

415 kcal

Shrimp and brown rice bowl415 kcal

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts

P 32 g · C 49 g · F 11.5 g

Dinner

445 kcal

Chicken and vegetable stir-fry with less rice445 kcal

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 43 g · C 37 g · F 14 g

Snacks

240 kcal

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 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 4

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓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 3 Plan overview Day 5 →

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.