7-day plan1475 kcal today

Day 7 of the 1,500-Calorie Meal Plan for Women Over 50

Every meal for day 7, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 7 prep tips

Breakfast

295 kcal

Smoked salmon English muffin with berries295 kcal

1 whole-wheat English muffin, 2 oz smoked salmon, 1 tbsp light cream cheese, 1/2 cup mixed berries

P 19.5 g · C 38 g · F 8.7 g

Lunch

435 kcal

Salmon and wild rice plate435 kcal

4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds

P 33 g · C 30 g · F 20.5 g

Dinner

455 kcal

Turkey and bean chili bowl455 kcal

1 1/2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 29 g · C 46 g · F 17.5 g

Snacks

290 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Cottage cheese with berries115 kcal

1/2 cup 2% cottage cheese, 1/2 cup mixed berries

P 12.5 g · C 14.5 g · F 1.4 g

Prep tips for day 7

✓Toast the English muffin and portion the berries the night before; this breakfast is pure assembly.
✓If salmon appears more than once this week, bake every fillet on one sheet pan — cooked salmon is best within about three days, so schedule those meals early.
✓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 6 Plan overview

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.