Pistachio Meal Plans for Women

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.

2200 kcal/day

BREAKFAST: 480 calories

  • 1 cup whole grain cereal
  • 1 cup skim or low-fat milk
  • 1 cup blueberries

SNACK: 280 calories

  • 1/3 cup hummus
  • ½ whole wheat pita
  • 1 cup sliced red bell pepper

LUNCH: 300 calories

  • Pasta salad made with:
  • 1 cup whole wheat pasta
  • ¼ cup white beans
  • 1 cup cherry tomatoes

SNACK: 570 calories

  • 2 oz pistachios (98 nuts)
  • 1 cup low fat yogurt
  • 5 whole wheat crackers

DINNER: 530 calories

  • 3 oz turkey burger
  • 1 ½ oz low-fat cheese
  • Lettuce and tomato
  • 1 whole wheat bun
  • 1 ear of corn, grilled
  • 1 cup chopped melon

1500 kcal/day

BREAKFAST: 250 calories

  • 1 whole wheat English muffin
  • 1 tablespoon almond butter
  • ½ cup raspberries

SNACK: 250 calories

  • Trail mix made with:
  • 1 oz pistachios (49 nuts)
  • ¼ cup dried cherries

LUNCH: 380 calories

  • Quinoa pilaf made with:
  • 1 cup quinoa
  • 1 ½ oz goat cheese
  • ½ cup steamed snap peas

SNACK: 270 calories

  • Smoothie made with:
  • 1 cup low fat yogurt
  • ½ cup skim or low fat milk
  • 1 cup frozen berries

DINNER: 360 calories

  • 2 ½ oz sautéed shrimp
  • 1 cup whole wheat linguine
  • 1 tablespoon grated Parmesan cheese
  • 1 cup steamed zucchini