A One-Week Sample Meal Plan

Here is a nutritious, one-week 1,500-calorie sample menu.

The meals can be adapted to fit any dietary preference, including vegetarians
and those eating gluten-free.

The following meals are around 500 calories each (8Trusted Source):

Monday

Breakfast — Egg and Avocado Toast

 2 eggs
 1 slice of Ezekiel toast
 1/2 avocado

Lunch — Salad With Grilled Chicken

 2 cups (40 grams) of spinach

 4 ounces (112 grams) of grilled chicken
 1/2 cup (120 grams) of chickpeas
 1/2 cup (25 grams) of shredded carrots
 1 ounce (28 grams) of goat cheese
 Balsamic vinaigrette

Dinner — Cod With Quinoa and Broccoli

 5 ounces (140 grams) of baked cod

  1 tablespoon (15 ml) of olive oil
 3/4 cup (138 grams) of quinoa
 2 cups (176 grams) of roasted broccoli

Tuesday

Breakfast — Healthy Yogurt Bowl

 1 cup (245 grams) of full-fat plain yogurt

 1 cup (123 grams) of raspberries
 2 tablespoons (28 grams) of sliced almonds
 2 tablespoons (28 grams) of chia seeds
 1 tablespoon (14 grams) of unsweetened coconut

Lunch — Mozzarella Wrap

 2 ounces (46 grams) of fresh mozzarella

 1 cup (140 grams) of sweet red peppers
 2 slices of tomato
 1 tablespoon (15 grams) of pesto
 1 small, whole-grain wrap

Dinner — Salmon With Veggies

 1 small sweet potato (60 grams)

 1 teaspoon (5 grams) of butter
 4 ounces (112 grams) of wild-caught salmon
 1 cup (88 grams) of roasted Brussels sprouts
Wednesday

Breakfast — Oatmeal

 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) of unsweetened

almond milk

 1 cup (62 grams) of sliced apple

 1/2 teaspoon of cinnamon

 2 tablespoons (32 grams) of natural peanut butter

Lunch — Veggie and Hummus Wrap

 1 small whole-grain wrap

 2 tablespoons (32 grams) of hummus
 1/2 avocado
 2 slices of tomato
 1 cup (20 grams) of fresh arugula
 1 ounce (28 grams) of muenster cheese

Dinner — Chili

 3 ounces (84 grams) of ground turkey

 1/2 cup (120 grams) of black beans
 1/2 cup (120 grams) of kidney beans
 1 cup (224 grams) of crushed tomatoes
Thursday

Breakfast — Peanut Butter and Banana Toast With Eggs

 2 fried eggs
 1 slice of Ezekiel toast
 2 tablespoons (32 grams) of natural peanut butter
 1/2 sliced banana

Lunch — On-the-Go Sushi

 1 cucumber and avocado sushi roll made with brown rice

 1 vegetable roll with brown rice
 2 pieces of salmon sashimi and a green salad

Dinner — Black Bean Burger

 1 cup (240 grams) of black beans

 1 egg
 Chopped onion
 Chopped garlic
 1 tablespoon (14 grams) of breadcrumbs
 2 cups (20 grams) of mixed greens
 1 ounce (28 grams) of feta cheese

Friday

Breakfast — Breakfast smoothie

 1 scoop of pea protein powder

  1 cup (151 grams) of frozen blackberries
 1 cup (240 ml) of coconut milk
 1 tablespoon (16 grams) of cashew butter
 1 tablespoon (14 grams) of hemp seeds

Lunch — Kale Salad With Grilled Chicken

 2 cups (40 grams) of kale

 4 ounces (112 grams) of grilled chicken
 1/2 cup (120 grams) of lentils
 1/2 cup (25 grams) of shredded carrots
 1 cup (139 grams) of cherry tomatoes
 1 ounce (28 grams) of goat cheese
 Balsamic vinaigrette

Dinner — Shrimp Fajitas

 4 ounces (112 grams) of grilled shrimp

 2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15

ml) of olive oil

 2 small corn tortillas

 1 tablespoon of full-fat sour cream

 1 ounce (28 grams) of shredded cheese

Saturday

Breakfast — Oatmeal
  1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) unsweetened
almond milk

 1 cup (123 grams) of blueberries

 1/2 teaspoon of cinnamon

 2 tablespoons (32 grams) of natural almond butter

Lunch — Tuna Salad

 5 ounces (140 grams) of canned tuna

 1 tablespoon (16 grams) of mayo
 Chopped celery
 2 cups (40 grams) of mixed greens
 1/4 sliced avocado
 1/2 cup (31 grams) of sliced green apple

Dinner — Chicken With Veggies

 5 ounces (120 grams) of baked chicken

 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon

(15 ml) of olive oil

 2 cups (176 grams) roasted broccoli

Sunday

Breakfast — Omelet

 2 eggs

 1 ounce (28 grams) of cheddar cheese

  1 cup (20 grams) of spinach cooked in 1 tablespoon (15 ml) of coconut
oil

 1 cup (205 grams) of sautéed sweet potatoes

Lunch — On-the-Go Chipotle

 1 Chipotle burrito bowl made with romaine lettuce, Barbacoa chicken,

brown rice, 1/2 serving of guacamole and fresh salsa

Dinner — Pasta With Pesto and Beans

 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta

 1 tablespoon (14 grams) of pesto
 1/4 cup (60 grams) of cannellini beans
 1 cup (20 grams) of spinach
 1 cup (139 grams) of cherry tomatoes
 1 tablespoon (5 grams) of grated parmesan cheese

The Meal Plan

This is the 3-day meal plan on the military diet.

Day 1

This is the meal plan for day 1. It amounts to around 1,400 calories.

Breakfast:

 A slice of toast with 2 tablespoons of peanut butter.

  Half a grapefruit.
 A cup of coffee or tea (optional).

Lunch:

 A slice of toast.
 Half a cup of tuna.
 A cup of coffee or tea (optional).

Dinner:

 A 3-oz (85 grams) serving of meat with a cup of green beans.

 A small apple.
 Half a banana.
 One cup vanilla ice cream.

Day 2

These are the meals for day 2, amounting to around 1,200 calories.

Breakfast:

 A slice of toast.
 One hard-boiled egg.
 Half a banana.
 A cup of coffee or tea (optional).
Lunch:

 One hard-boiled egg.

 A cup of cottage cheese.
 5 saltine crackers.
 A cup of coffee or tea (optional).

Dinner:

 Two hot dogs, with no bun.

 Half a cup of carrots and half a cup of broccoli.
 Half a banana.
 Half a cup of vanilla ice cream.

Day 3

Here is the plan for day 3, which amounts to around 1,100 calories.

Breakfast:

 A 1-ounce slice of cheddar cheese.

 5 saltine crackers.
 A small apple.
 A cup of coffee or tea (optional).

Lunch:

 A slice of toast.
 One egg, cooked however you like.
  A cup of coffee or tea (optional).

Dinner:

 A cup of tuna.
 Half a banana.
 1 cup of vanilla ice cream.

1,215 Calorie Menu With No Non-Nutritive

Sweeteners
Breakfast

 One cup oatmeal

 One-half cup non-fat milk
 One tablespoon honey
 One-half cup blueberries
 One cup plain coffee or tea as a beverage

Lunch

 Two slices 100-percent whole grain bread, deli sliced turkey breast, tomato slice, lettuce
and one tablespoon mustard
 One-half cup sliced carrots
 Water as a beverage

Dinner

 Three ounces baked salmon

 One cup green beans
 Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets
with lemon juice as a dressing
 Water with a slice of lemon as a beverage

Snacks

 One apple with 12 almonds

 Several glasses of water
  One cup non-fat milk
 One-half cup plain yogurt with one tablespoon honey
 One cup strawberries.

Nutrition Information

 Total Calories - 1,215

 Total Fat - 17.7 percent (25 grams)
 Total Protein - 23 percent (72 grams)
 Total Carbohydrates - 59.3 percent (185 grams)
 Sodium - 1,402 milligrams
 Sugar - 107 grams
 Cholesterol - 94 milligrams
 Saturated Fat - 5.0 grams
 Fiber - 28 grams

1,218 Calorie Menu With Non-Nutritive Sweeteners

Breakfast

 One cup whole-grain corn cereal

 One packet Sucralose
 One-half cup non-fat milk
 One cup 100-percent orange juice as a beverage

Lunch

 Salad made with two cups field greens, two ounces albacore tuna (packed in water), one-
half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.
 Diet soda as a beverage

Dinner

 One three-ounce pork chop

 One baked sweet potato
 One cup steamed asparagus
 One tablespoon olive oil
 One small glass of white wine

Snacks

 One small pita bread with two tablespoons hummus

 One pear
 One serving low-fat, sugar-free fruit-flavored yogurt
  One cup blueberries
 Two-thirds cup baby carrots with one ounce fat-free vegetable dip
 Several glasses of water with slices of lemon or lime

Nutrition Information

 Total Calories - 1,218

 Total Fat - 14.6 percent (20 grams)
 Total Protein - 22.6 percent (70 grams)
 Total Carbohydrates - 56.8 percent (176 grams)
 Sodium - 1,615 milligrams
 Sugar - 86 grams
 Cholesterol - 116 milligrams
 Saturated Fat - 5.0 grams
 Fiber - 24 grams

Day 1

DAY 1. Lunch was classic roast beef with vegetables, mushroom pepper sauce, and
super creamy mashed potatoes. Photo by Amanda Lago/Rappler

On the menu:
  Breakfast – Cheesy breakfast quesadilla
 Lunch –Classic roast beef with creamy mushroom pepper
sauce and mashed potato Dinner – Crisp Asian seafood
salad with sesame dressing
 Snack – Spinach quiche

Favorite meal: Lunch! The beef was soft, and the potatoes were so
creamy and indulgent, I only wished I could have more.

Cheats: I cheated a lot on the first day! Aside from my regular

morning coffee, I had two servings of mushroom chips and a butter
cookie.

Thoughts: The portions were smaller than I expected, but only

because I was so unfamiliar with what calories look like relative to
portion size. It was really challenging to stick only to the meal plan
and to not crave for more, especially because the food was delicious.

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Day 2

DAY 2. Dinner was a delicious charred shrimp with cauliflower

and potatoes. Photo by Amanda Lago/Rappler

On the menu:

 Breakfast – Panini of Mediterranean roasted vegetables and

egg
 Lunch – Poached salmon in lemon herb sauce with roasted
vegetables and brown rice
 Dinner – Charred shrimp with cauliflower & grilled potato
 Snack – Beetroot and mango streusel

Favorite meal: Everything was so good, but I loved dinner. Aside from

being flavorful and filling, all the different textures – the soft but firm
shrimp, the crumbly cauliflower, and the bite of the potato – gave the
entire meal an extra edge.
Cheats: I managed to get through the workday without cheating, but
an after work meet-up with friends proved to be my downfall. I had 3
small pieces of paneer, a spoonful of gulab jamun, some pistachio
kulfi, and two glasses of wine.

Thoughts: I found myself saying “I’m hungry” a lot during the day, but
in hindsight I realize I wasn’t really hungry. My stomach wasn’t empty,
I was just craving – something a drink of water could fix. Also, even if I
had really good meals, I definitely felt the diet fatigue on day 2, and if I
hadn’t been subscribed to a 5 week plan, this may have been the point
where I quit. That’s another point for subscribing to a diet delivery
service – most of them are weekly subscriptions, so you’re committed
to trying it for at least 5 days.

Day 3
DAY 3. Dinner was sesame crusted tuna with vegetables and brown rice. Photo by
Amanda Lago/Rappler

On the menu:

 Breakfast – Smoked salmon omelette with cauliflower hash

 Lunch – Grilled chicken in quinoa and mushroom rice
 Dinner – Sesame crusted tuna with stir-fried vegetables
 Snack – Red velvet cupcake (yes, a full-sized one!)

Favorite meal: Dinner! I loved the tuna.

Cheats: After being so determined not to cheat the day before and

still caving, I decided to take a more relaxed approach on day 3. I told
myself there’s no pressure to stick to the plan, but it’d be nice if I did.
Guess what – it happened. I had nothing off-menu except for a glass of
milk at night. Apparently, I don’t diet well under pressure.

Thoughts: Sticking to the diet has gotten easy and I generally felt

lighter, but at this point I also started missing the spontaneity of
deciding where to eat on a daily basis.

Day 4
DAY 4. For dinner they served baked crusted fish with tartar
sauce and brown rice. Photo by Amanda Lago/Rappler

On the menu:

 Breakfast – Chicken sausage and egg bagel sandwich

 Lunch – Grilled chicken cobb salad with lemon and basil
dressing
 Dinner – Baked crusted fish with light tartar sauce and
brown rice
 Snack – Vegetable bread lasagna

Favorite meal: Dinner. The fish was soft and surprisingly flavorful.
Paired with the brown rice, it was really filling.

Cheats: Just coffee. It took all of 4 days to really get a hang of the

diet!

Thoughts: My jeans were starting to feel less like a torture device,

and more like a piece of clothing. I also felt more energetic – which
probably could be owed to a lot of other factors, but I’m sure the fact
that I was eating healthier food had something to do with that?

Day 5

DAY 5. The final dish for that weeks diet was slow-cooked beef
and vegetable creamy curry with brown rice. Photo by Amanda
Lago/Rappler

On the menu:

 Breakfast – Vegetable quiche and mixed greens with

balsamic vinaigrette
 Lunch – Creamy mussel and squid in creamy pasta
 Dinner – Slow cooked beef and vegetable creamy curry and
brown rice
 Snack – Lemon pecan pie

Favorite meal: Dinner. Everything about this meal was great – from

the tenderness of the beef, to the flavor of the sauce, and the
doneness of the rice. The perfect way to say goodbye, perhaps?
Cheats: Coffee, 3 sticks of tofu, and a full glass of red wine to
celebrate making it through the diet week!

Thoughts: I was proud of myself for making it to the finish line, and
honestly relieved that I could have more freedom with what I could eat
again. I was also nervous. I know the diet had benefited me health-
wise – I could feel it in the way my clothes fit, and the way I moved. I
was afraid that once I got off it, I’d instantly spiral back, and become
even worse than I was before. Then I figured, it was all up to me if that
happened, whether I stayed on the diet or not.

Final weigh-in