Pistachio Meal Plans for Men

Don’t know how to include pistachios in a well-balanced eating plan? Here are examples of how to include pistachios as part of daily food intake at two different calorie levels.

2500 kcal/day

BREAKFAST: 470 calories

  • 1 cup oatmeal (cooked) made with 1 cup skim milk and mixed with:
  • 1 cup mixed berries
  • 1 oz pistachios (49 nuts)

SNACK: 375 calories

  • 1 cup low-fat yogurt
  • ½ cup granola

LUNCH: 545 calories

  • Salad made with:
  • 2 cups mixed greens
  • ¼ cup garbanzo beans
  • 1 ½ ounces low-fat cheese
  • 1 cup chopped tomato and cucumber
  • 2 tablespoons vinaigrette dressing
  •  
  • 1 cup wild rice
  • 1 medium banana

SNACK: 550 calories

  • 1 oz pistachios (49 nuts)
  • 1 large apple
  • 6 whole wheat crackers

DINNER: 560 calories

  • 3 oz salmon
  • 1 cup quinoa
  • 1 cup spinach sautéed with ½ cup red bell pepper
  • 1 tablespoon olive oil (for cooking)
  • 1 cup chopped watermelon

2200 kcal/day

BREAKFAST: 360 calories

  • Omelet made with:
  • 2 eggs
  • 1 cup spinach
  • ½ cup chopped red bell pepper
  •  
  • 1 slice whole grain toast
  • ½ cup strawberries
  • 1 cup skim milk

SNACK: 160 calories

  • 1 oz pistachios (49 nuts)

LUNCH: 530 calories

  • 1 ½ cups whole wheat pasta mixed with:
  • ½ cup tomato sauce
  • 1 cup broccoli
  • 3 tablespoons grated Parmesan cheese

SNACK: 350 calories

  • 1 string cheese
  • 1 medium apple
  • 1 oz pistachios (49 nuts)

DINNER: 790 calories

  • 3 oz grilled pork tenderloin
  •  
  • Salad made with:
  • 1 cup mixed greens
  • 1 oz pistachios (49 nuts)
  • 1 sliced pear
  • 1 ½ oz goat cheese
  • 2 tablespoons vinaigrette dressing
  •  
  • 1 cup couscous