7-day plan1470 kcal today

Day 6 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 6, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 6 prep tips

Breakfast

355 kcal

Peanut butter banana toast with yogurt355 kcal

1 slice whole-wheat toast, 1 tbsp natural peanut butter, 1 small banana, 1/2 cup plain nonfat Greek yogurt

P 20.5 g · C 46 g · F 10 g

Lunch

440 kcal

Lentil vegetable soup with whole-grain roll440 kcal

1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple

P 19 g · C 77 g · F 6 g

Dinner

395 kcal

Garlic shrimp with zucchini noodles and white beans395 kcal

5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil with garlic and chili flakes, 1/2 cup cherry tomatoes, 1 tbsp grated parmesan

P 38.5 g · C 26.5 g · F 13.7 g

Snacks

280 kcal

Apple with peanut butter185 kcal

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Prep tips for day 6

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Lentil soup keeps about five days in the refrigerator, so cook the whole pot and portion it into grab-and-go containers.
✓Wash and portion the fruit when you put the groceries away so snacks need zero assembly.

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 5 Plan overview Day 7 →

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.