7-day plan1520 kcal today

Day 5 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 5, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 5 prep tips

Breakfast

385 kcal

Greek yogurt protein bowl385 kcal

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

415 kcal

Grilled chicken salad with quinoa415 kcal

4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 34 g · C 28.5 g · F 16 g

Dinner

470 kcal

Lighter beef and broccoli with brown rice470 kcal

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 34 g · C 38 g · F 19 g

Snacks

250 kcal

Hummus with vegetables95 kcal

2 tbsp hummus, cucumber and carrot sticks

P 2.5 g · C 10 g · F 5 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 5

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Cook extra chicken while this meal is on the stove or grill — cooked chicken keeps about four days refrigerated and turns the next lunch into a five-minute assembly job.
✓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 4 Plan overview Day 6 →

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.