DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Orange-Mango Protein Smoothie + Egg
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Lunch: Cucumber Protein Sandwich + Pear
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Dinner: Caesar Salmon Bites + Lemony Lentils w/ Feta
Breakfast: Lemon Poppyseed Overnight Oats
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Lunch: Sweet Potato, Kale & Chicken Salad
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Dinner: Lemon–Turmeric Chicken Soup
Breakfast: Lemon Poppyseed Overnight Oats
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Lunch: Sweet Potato, Kale & Chicken Salad
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Dinner: 5-Ingredient Taco Stuffed Peppers
Breakfast: Lemon Poppyseed Overnight Oats
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Lunch: Sweet Potato, Kale & Chicken Salad
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Dinner: Black Bean–Quinoa Bowl
Breakfast: Lemon Poppyseed Oats + Kefir
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Lunch: Sweet Potato, Kale & Chicken Salad
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Dinner: Canned Tuna Rice Bowl
Breakfast: Savory Cottage Cheese Bowl
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Lunch: Chicken & Apple Kale Wraps
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Dinner: Teriyaki Chicken Salad + WW Baguette
Breakfast: Vegan Freezer Breakfast Burritos
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Lunch: Chicken & Apple Kale Wraps
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Dinner: Brothy Lemon-Garlic Beans + Herb Salad
DAILY TOTALS
Calories: 1,509
Fat: 55g
Protein: 98g
Carbs: 169g
Fiber: 34g
Sodium: 1,835mg
Calories: 1,521
Fat: 58g
Protein: 95g
Carbs: 159g
Fiber: 33g
Sodium: 1,496mg
Calories: 1,504
Fat: 57g
Protein: 101g
Carbs: 150g
Fiber: 30g
Sodium: 1,483mg
Calories: 1,480
Fat: 47g
Protein: 96g
Carbs: 174g
Fiber: 33g
Sodium: 1,607mg
Calories: 1,503
Fat: 54g
Protein: 89g
Carbs: 171g
Fiber: 31g
Sodium: 1,592mg
Calories: 1,524
Fat: 59g
Protein: 113g
Carbs: 143g
Fiber: 32g
Sodium: 1,797mg
Calories: 1,514
Fat: 54g
Protein: 98g
Carbs: 165g
Fiber: 32g
Sodium: 1,707mg
Week 1
Day 1
Daily Totals: 1,509 calories, 55g fat, 98g protein, 169g carbohydrate, 34g fiber, 1,835mg sodium
Breakfast (302 calories)
High-Protein Orange-Mango Smoothie
- Serve with 1 large hard-boiled egg
A.M. Snack (215 calories)
Cottage Cheese Snack Jar with Fruit
Lunch (411 calories)
High-Protein Cucumber Sandwich
P.M. Snack (146 calories)
Peanut Butter-Oat Energy Balls
Dinner (440 calories)
Lemony Lentil Salad with Feta
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 2
Daily Totals: 1,521 calories, 58g fat, 95g protein, 159g carbohydrate, 33g fiber, 1,496mg sodium
Breakfast (359 calories)
Lemon-Poppyseed Overnight Oats
A.M. Snack (163 calories)
Edamame with Aleppo Pepper
- Serve with 1 cup blackberries
Lunch (393 calories)
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
P.M. Snack (146 calories)
Dinner (469 calories)
High-Protein Lemon & Turmeric Chicken Soup
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 3
Daily Totals: 1,504 calories, 57g fat, 101g protein, 150g carbohydrate, 30g fiber, 1,483mg sodium
Breakfast (359 calories)
A.M. Snack (177 calories)
- 1 cup low-fat plain kefir
- 1 cup blackberries
Lunch (393 calories)
P.M. Snack (73 calories)
Dinner (508 calories)
5-Ingredient Taco Stuffed Peppers
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Increase to 1 ½ cups kefir at the A.M. snack, add Pineapple & Avocado Salad to dinner and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 4
Daily Totals: 1,480 calories, 47g fat, 96g protein, 174g carbohydrate, 33g fiber, 1,607mg sodium
Breakfast (359 calories)
A.M. Snack (101 calories)
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Lunch (393 calories)
P.M. Snack (130 calories)
- ⅔ cup low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Dinner (500 calories)
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup chopped walnuts to the P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup chopped walnuts to the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 5
Daily Totals: 1,503 calories, 54g fat, 89g protein, 171g carbohydrate, 31g fiber, 1,592mg sodium
Breakfast (417 calories)
A.M. Snack (232 calories)
Lunch (393 calories)
P.M. Snack (73 calories)
Dinner (394 calories)
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 6
Daily Totals: 1,524 calories, 59g fat, 113g protein, 143g carbohydrate, 32g fiber, 1,797mg sodium
Breakfast (388 calories)
High-Protein Cottage Cheese Bowl
A.M. Snack (232 calories)
Lunch (370 calories)
Chicken & Apple Kale Wraps
P.M. Snack (130 calories)
- ⅔ cup low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Dinner (407 calories)
- Serve with 1 thin (0.5-oz.) slice whole-wheat baguette
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 7
Daily Totals: 1,514 calories, 54g fat, 98g protein, 165g carbohydrate, 32g fiber, 1,707mg sodium
Breakfast (329 calories)
Vegan Freezer Breakfast Burritos
A.M. Snack (215 calories)
Lunch (370 calories)
P.M. Snack (141 calories)
- ⅔ cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Dinner (459 calories)
Brothy Lemon-Garlic Beans
Herb & Arugula Salad with Balsamic Vinaigrette
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Week 2
Day 8
Daily Totals: 1,511 calories, 65g fat, 97g protein, 141g carbohydrate, 32g fiber, 2,160mg sodium
Breakfast (388 calories)
A.M. Snack (163 calories)
Lunch (498 calories)
Cheese Dreams with Tomatoes
- Serve with 1 medium apple
P.M. Snack (73 calories)
Dinner (395 calories)
Honey-Garlic Salmon Skillet
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 9
Daily Totals: 1,506 calories, 61g fat, 119g protein, 127g carbohydrate, 32g fiber, 2,049mg sodium
Breakfast (517 calories)
Muffin-Tin Spinach & Mushroom Mini Quiches
Strawberry-Peach Chia Seed Smoothie
A.M. Snack (101 calories)
Lunch (345 calories)
- Serve with ⅔ cup raspberries
P.M. Snack (170 calories)
Cottage Cheese–Berry Bowl
Dinner (373 calories)
Creamy Lemon-Dill Chicken & Rice Casserole
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner and 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 10
Daily Totals: 1,499 calories, 71g fat, 100g protein, 127g carbohydrate, 31g fiber, 1,719mg sodium
Breakfast (336 calories)
Creamy Strawberry Smoothie
A.M. Snack (301 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 cup raspberries
- 1 ½ Tbsp. chopped walnuts
Lunch (362 calories)
P.M. Snack (73 calories)
Dinner (427 calories)
Fajita-Stuffed Portobello Mushrooms
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Reduce to 1 Tbsp. chopped walnuts at the A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 11
Daily Totals: 1,482 calories, 72g fat, 108g protein, 106g carbohydrate, 31g fiber, 2,094mg sodium
Breakfast (517 calories)
A.M. Snack (101 calories)
Lunch (365 calories)
P.M. Snack (73 calories)
Dinner (429 calories)
Loaded Chicken & Broccoli Salad
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 12
Daily Totals: 1,502 calories, 59g fat, 104g protein, 154g carbohydrate, 31g fiber, 1,921mg sodium
Breakfast (445 calories)
Watermelon-Peach Smoothie
A.M. Snack (232 calories)
Lunch (397 calories)
P.M. Snack (73 calories)
Dinner (357 calories)
Ginger-Soy Zucchini Noodles with Shrimp
Smashed Cucumber & Tomato Salad
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 13
Daily Totals: 1,505 calories, 63g fat, 103g protein, 138g carbohydrate, 30g fiber, 1,748mg sodium
Breakfast (517 calories)
A.M. Snack (101 calories)
Lunch (424 calories)
P.M. Snack (73 calories)
Dinner (392 calories)
Spicy Chicken & Cabbage Stir Fry
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to the P.M. snack and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 14
Daily Totals: 1,522 calories, 54g fat, 90g protein, 180g carbohydrate, 31g fiber, 2,098mg sodium
Breakfast (336 calories)
A.M. Snack (101 calories)
Lunch (441 calories)
P.M. Snack (130 calories)
- ⅔ cup low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Dinner (514 calories)
Roasted Potato Tzatziki Bowls
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Week 3
Day 15
Daily Totals: 1,509 calories, 36g fat, 92g protein, 215g carbohydrate, 32g fiber, 2,197mg sodium
Breakfast (329 calories)
A.M. Snack (224 calories)
High-Protein Orange-Mango Smoothie
Lunch (441 calories)
P.M. Snack (73 calories)
Dinner (443 calories)
Roasted Salmon & Broccoli Rice Bowls
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds to the evening snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 16
Daily Totals: 1,514 calories, 64g fat, 91g protein, 154g carbohydrate, 33g fiber, 1,736mg sodium
Breakfast (407 calories)
Berry Crumble Overnight Oats
A.M. Snack (110 calories)
- Serve with 1 cup blackberries
Lunch (392 calories)
Spinach & Feta Turkey Meatballs with Herbed Quinoa
P.M. Snack (122 calories)
White Bean–Stuffed Mini Bell Peppers
Dinner (481 calories)
Bang Bang Chicken Casserole
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 17
Daily Totals: 1,512 calories, 70g fat, 91g protein, 138g carbohydrate, 31g fiber, 1,541mg sodium
Breakfast (407 calories)
A.M. Snack (101 calories)
Lunch (392 calories)
P.M. Snack (120 calories)
- 1 cup blackberries
- ½ cup low-fat plain kefir
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 18
Daily Totals: 1,487 calories, 63g fat, 93g protein, 144g carbohydrate, 31g fiber, 1,535mg sodium
Breakfast (407 calories)
A.M. Snack (101 calories)
Lunch (392 calories)
P.M. Snack (157 calories)
Dinner (428 calories)
High-Protein Ground Beef & Sweet Potato Skillet
The #1 Anti-Inflammatory Salad You Should Be Making
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium apple to lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 19
Daily Totals: 1,476 calories, 64g fat, 88g protein, 148g carbohydrate, 30g fiber, 1,815mg sodium
Breakfast (407 calories)
A.M. Snack (131 calories)
Lunch (392 calories)
P.M. Snack (101 calories)
Dinner (444 calories)
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds to the A.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted almonds to the A.M. snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 20
Daily Totals: 1,511 calories, 71g fat, 92g protein, 137g carbohydrate, 30g fiber, 1,420mg sodium
Breakfast (329 calories)
A.M. Snack (215 calories)
Lunch (388 calories)
- Serve with 1 medium apple
P.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Dinner (404 calories)
Balsamic Chicken with Roasted Tomatoes & Zucchini
Crispy English Roasted Potatoes
Make it 1,800 calories: Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Day 21
Daily Totals: 1,501 calories, 61g fat, 94g protein, 165g carbohydrate, 50g fiber, 1,149mg sodium
Breakfast (352 calories)
Raspberry-Peach Chia Seed Smoothie
A.M. Snack (208 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
Lunch (388 calories)
P.M. Snack (101 calories)
Dinner (453 calories)
Roasted Root Veggies & Greens over Spiced Lentils
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.
Week 4
Day 22
Daily Totals: 1,502 calories, 52g fat, 106g protein, 159g carbohydrate, 31g fiber, 1,857mg sodium
Breakfast (329 calories)
A.M. Snack (208 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ⅔ cup raspberries
Lunch (401 calories)
P.M. Snack (144 calories)
Dinner (421 calories)
Sheet-Pan Salmon with Bok Choy & Rice
Make it 1,800 calories: Add 1 serving High-Protein Orange-Mango Smoothie to breakfast and 2 Tbsp. chopped walnuts to the A.M. snack.
Make it 2,000 calories: Add 1 serving High-Protein Orange-Mango Smoothie to breakfast, 2 Tbsp. chopped walnuts to the A.M. snack and 1 serving Simple Spinach Salad to dinner.
Day 23
Daily Totals: 1,494 calories, 66g fat, 96g protein, 138g carbohydrate, 35g fiber, 1,178mg sodium
Breakfast (386 calories)
- Serve with 1 cup low-fat plain strained (Greek-style) yogurt, ½ cup blackberries and 1 Tbsp. chopped nuts, such as walnuts
A.M. Snack (215 calories)
Lunch (364 calories)
Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (96 calories)
Dinner (433 calories)
Broccoli-Cheddar Butter Beans
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 24
Daily Totals: 1,495 calories, 77g fat, 97g protein, 113g carbohydrate, 33g fiber, 1,384mg sodium
Breakfast (434 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Cinnamon-Toasted Oats
- 2 Tbsp. chopped nuts, such as walnuts
A.M. Snack (144 calories)
Lunch (364 calories)
Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (122 calories)
Dinner (431 calories)
Sheet-Pan Lemon-Garlic Chicken with Vegetables
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 25
Daily Totals: 1,519 calories, 79g fat, 92g protein, 118g carbohydrate, 31g fiber, 1,218mg sodium
Breakfast (434 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Cinnamon-Toasted Oats
- 2 Tbsp. chopped nuts, such as walnuts
A.M. Snack (144 calories)
Lunch (364 calories)
P.M. Snack (122 calories)
Dinner (455 calories)
Mini Meatloaves & Veggies
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Make it 2,000 calories: Increase to 4 Tbsp. chopped nuts at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 26
Daily Totals: 1,515 calories, 75g fat, 96g protein, 124g carbohydrate, 33g fiber, 1,542mg sodium
Breakfast (386 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Cinnamon-Toasted Oats
- 1 Tbsp. chopped nuts, such as walnuts
A.M. Snack (101 calories)
Lunch (364 calories)
P.M. Snack (144 calories)
Dinner (520 calories)
Kale Salad with Balsamic & Parmesan
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories: Add 1 medium banana to lunch, 1 (1-oz.) slice whole-wheat baguette to dinner and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 27
Daily Totals: 1,508 calories, 52g fat, 87g protein, 175g carbohydrate, 30g fiber, 1,810mg sodium
Breakfast (329 calories)
A.M. Snack (219 calories)
Lunch (385 calories)
P.M. Snack (166 calories)
- ¾ cup low-fat plain strained (Greek-style) yogurt
- ⅔ cup raspberries
Dinner (408 calories)
Creamy Pesto Shrimp with Gnocchi & Peas
Make it 1,800 calories: Add 1 serving High-Protein Orange-Mango Smoothie to breakfast and add 2 Tbsp. chopped walnuts to the P.M. snack.
Make it 2,000 calories: Add 1 serving High-Protein Orange-Mango Smoothie to breakfast, 2 Tbsp. chopped walnuts to the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 28
Daily Totals: 1,496 calories, 69g fat, 97g protein, 129g carbohydrate, 31g fiber, 1,765mg sodium
Breakfast (388 calories)
A.M. Snack (146 calories)
Crunchy Roasted Chickpeas
- Serve with ⅔ cup blackberries
Lunch (385 calories)
P.M. Snack (166 calories)
- ¾ cup low-fat plain strained (Greek-style) yogurt
- ⅔ cup raspberries
Dinner (413 calories)
Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Berry-Kefir Smoothie as an evening snack.
Week 5
Day 29
Daily Totals: 1,519 calories, 76g fat, 93g protein, 132g carbohydrate, 41g fiber, 1,425mg sodium
Breakfast (352 calories)
A.M. Snack (101 calories)
Lunch (385 calories)
P.M. Snack (166 calories)
- ¾ cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds to the P.M. snack.
Day 30
Daily Totals: 1,513 calories, 53g fat, 95g protein, 169g carbohydrate, 30g fiber, 2,259mg sodium
Breakfast (329 calories)
A.M. Snack (101 calories)
Lunch (385 calories)
P.M. Snack (151 calories)
- ⅔ cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
Dinner (403 calories)
The Only Weight-Loss Sheet-Pan Dinner You Need
Lemon-Parmesan Crispy Smashed Potatoes
Evening Snack (144 calories)
Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium apple to lunch and 2 Tbsp. chopped walnuts to the P.M. snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Because all of these recipes were chosen with protein and weight loss in mind, feel free to mix and match meals if there’s one you don’t like or browse some of our other weight loss-friendly recipes for additional inspiration. If you’re making a swap, you may want to choose a meal with a similar calorie level or plan to adjust a snack or two, if needed.
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Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if you prefer. All of the options are fairly similar in calories, though they can range. If you’re following this plan for weight loss, you may want to make adjustments to meet your goals.
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Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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How can protein help with weight loss?
Protein has staying power and promotes satiety, so it can help keep you full in between meals. When it’s digested, protein stimulates the release of hormones that promote fullness and restricts the release of ghrelin, which is a hormone that makes you feel hungry. Eating adequate protein when trying to lose weight can also help preserve muscle mass.
Other Tips for Healthy Weight Loss
- Include Plenty of Fiber: Fiber is a type of indigestible carbohydrate that has many health benefits, including better blood sugar, improved gut and heart health and weight loss. Fiber travels through the digestive system slowly, which can help you feel fuller, for longer. High-fiber foods include legumes, whole grains, nuts, seeds, fruits and vegetables.
- Reduce Calories: Eating fewer calories while prioritizing filling nutrients like protein and fiber, as well as plenty of vegetables, can help facilitate weight loss without sacrificing satiety.
- Exercise: Moving your body regularly can help increase muscle mass and promote weight loss. Research shows that moderate to high intensity aerobic exercise for at least 150 minutes a week can help reduce body fat and lower weight circumference.
- Prioritize Protein: Because protein stimulates hormones that promote feelings of fullness, it can be a helpful tool for weight loss. Protein also helps preserve lean muscle mass, which can sometimes decrease with weight loss. Ensuring adequate protein intake and including strength training are two strategies that can help maintain muscle mass during weight loss. Protein-rich foods include meat, poultry, fish, shellfish, soy, legumes, eggs and dairy.
- Good Sleep Hygiene: Prioritizing sleep is an underrated strategy for weight loss. Research links poor and inadequate sleep to increased calorie intake and weight gain. Aim for at least 7 to 9 hours of quality sleep per night to help support weight loss efforts—and overall health, too.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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