Meal Plan at a Glance<\/p>\n
DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast: Pesto Breakfast Sandwich
——-
Lunch: White Bean Caprese Salad
——-
Dinner: Salmon & Creamy Orzo
\nBreakfast: Yogurt, Berries & Almonds
——-
Lunch: Chicken & Kale Soup
——-
Dinner: Creamy Chicken Pasta
\nBreakfast: Yogurt, Berries & Almonds
——-
Lunch: Chicken & Kale Soup
——-
Dinner: Steak Enchilada Skillet
\nBreakfast: Pesto Breakfast Sandwich
——-
Lunch: Chicken & Kale Soup
——-
Dinner: Shrimp Fried Rice
\nBreakfast: Yogurt, Berries & Almonds
——-
Lunch: Chicken & Kale Soup
——-
Dinner: Creamy Chicken & Green Beans
\nBreakfast: Yogurt, Berries & Almonds
——-
Lunch: White Bean Caprese Salad
——-
Dinner: Chicken, Brussels & Gnocchi
\nBreakfast: Pesto Breakfast Sandwich
——-
Lunch: White Bean Caprese Salad
——-
Dinner: Beef-Barley Soup & Salad<\/p>\n
DAILY TOTALS
\nCalories: 1,802; Protein: 100g; Fat: 102g; Carbs: 127g; Sodium: 1,742mg
\nCalories: 1,824; Protein: 113g; Fat: 64g; Carbs: 211g; Sodium: 1,320mg
\nCalories: 1,824; Protein: 119g; Fat: 65g; Carbs: 198g; Sodium: 1,422mg
\nCalories: 1,789; Protein: 97g; Fat: 81g; Carbs: 174g; Sodium: 2,171mg
\nCalories: 1,808; Protein: 119g; Fat: 72g; Carbs: 175g; Sodium: 1,349mg
\nCalories: 1,803; Protein: 107g; Fat: 81g; Carbs: 176g; Sodium: 1,195mg
\nCalories: 1,805; Protein: 89g; Fat: 103g; Carbs: 135g; Sodium: 2,278mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,802 calories, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.\n<\/p>\n
Breakfast (585 calories)\n<\/p>\n
Lunch (484 calories)\n<\/p>\n
<\/p>\n No-Cook White Bean & Spinach Caprese Salad<\/p>\n <\/a><\/p>\n Serve with \u00bc cup unsalted dry-roasted almonds<\/p>\n Dinner (459 calories)\n<\/p>\n <\/p>\n 15-Minute Salmon & Creamy Orzo with Spinach & Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and change P.M. snack to 1 medium orange.\u00a0\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.\u00a0\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,824 calories, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n <\/p>\n No-Added-Sugar Chia Seed Jam<\/p>\n <\/a><\/p>\n Serve with 1 cup low-fat plain strained (Greek-style) yogurt, \u00bd cup blueberries and \u00bc cup sliced almonds<\/p>\n Lunch (397 calories)\n<\/p>\n Dinner (426 calories)\n<\/p>\n <\/p>\n One-Pot Creamy Chicken & Mushroom Pasta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple and 2 Tbsp. natural peanut butter (305 calories) Make it 1,500 calories: Omit peanut butter at A.M. snack and omit pear at lunch.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios to lunch.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,824 calories, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (397 calories)\n<\/p>\n Dinner (730 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit almonds at breakfast, orange at A.M. snack and pear at lunch.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,789 calories, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.\n<\/p>\n Breakfast (585 calories)\n<\/p>\n Lunch (397 calories)\n<\/p>\n Dinner (393 calories)\n<\/p>\n <\/p>\n Sheet-Pan Shrimp Fried Rice<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt and 1 serving No-Added-Sugar Chia Seed Jam<\/a> (180 calories) Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and substitute \u00bd cup blueberries for the peach at P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie<\/a> as an evening snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,808 calories, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (397 calories)\n<\/p>\n Dinner (410 calories)\n<\/p>\n <\/p>\n Creamy Chicken & Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple and 2 Tbsp. natural peanut butter (305 calories) Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios to lunch.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,803 calories, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (484 calories)\n<\/p>\n Dinner (604 calories)\n<\/p>\n <\/p>\n Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit sliced almonds at breakfast and change P.M. snack to \u2153 cup blackberries.\u00a0\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios to A.M. snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,805 calories, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.\n<\/p>\n Breakfast (585 calories)\n<\/p>\n Lunch (484 calories)\n<\/p>\n Dinner (462 calories)\n<\/p>\n <\/p>\n Slow-Cooker Beef-Barley Soup with Red Wine & Pesto<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and change P.M. snack to 1 medium orange.\u00a0\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.\n<\/p>\n Week 2 Daily Totals: 1,796 calories, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (447 calories)\n<\/p>\n <\/p>\n Cucumber-Chicken Green Goddess Wrap<\/p>\n <\/a><\/p>\n Serve with 1 medium apple<\/p>\n Dinner (454 calories)\n<\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds and \u00bd cup raspberries (238 calories) Make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to 1 plum.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios to P.M. snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,804 calories, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.\n<\/p>\n Breakfast (505 calories)\n<\/p>\n <\/p>\n Mini Crustless Quiches with Kale, Mushrooms & Feta<\/p>\n <\/a><\/p>\n Lunch (471 calories)\n<\/p>\n <\/p>\n Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce<\/p>\n <\/a><\/p>\n Dinner (472 calories)\n<\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt and 1 serving No-Added-Sugar Chia Seed Jam<\/a> (180 calories) Make it 1,500 calories: Omit Orange-Mango Smoothie<\/a> at breakfast and change P.M. snack to 1 medium apple.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 medium apple to lunch and 1 medium banana to P.M. snack.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,792 calories, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.\n<\/p>\n Breakfast (505 calories)\n<\/p>\n Lunch (471 calories)\n<\/p>\n Dinner (475 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Orange-Mango Smoothie<\/a> at breakfast and raspberries at A.M. snack.\n<\/p>\n Make it 2,000 calories: Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,778 calories, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.\n<\/p>\n Breakfast (505 calories)\n<\/p>\n Lunch (471 calories)\n<\/p>\n Dinner (500 calories)\n<\/p>\n <\/p>\n Slow-Cooker Braised Beef with Carrots & Turnips<\/p>\n <\/a><\/p>\n Serve with 1 cup cooked whole-wheat egg noodles<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Orange-Mango Smoothie<\/a> at breakfast and change A.M. snack to 1 medium apple.\u00a0\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as an evening snack.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,823 calories, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.\n<\/p>\n Breakfast (505 calories)\n<\/p>\n Lunch (471 calories)\n<\/p>\n Dinner (500 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Orange-Mango Smoothie<\/a> at breakfast and change A.M. snack to 1 medium apple.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,790 calories, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.\n<\/p>\n Breakfast (505 calories)\n<\/p>\n Lunch (447 calories)\n<\/p>\n Dinner (471 calories)\n<\/p>\n <\/p>\n Vegan Coconut Chickpea Curry<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Orange-Mango Smoothie<\/a> at breakfast and substitute 1 clementine for the apple at lunch.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,815 calories, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (414 calories)\n<\/p>\n Dinner (683 calories)\n<\/p>\n <\/p>\n Creamy Garlic-Parmesan Chicken Pasta Bake<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted shelled pistachios and \u00bc cup raspberries (192 calories) Make it 1,500 calories: Omit pistachios at A.M. snack and change P.M. snack to \u00bd cup low-fat plain kefir.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Week 3 Daily Totals: 1,818 calories, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (391 calories)\n<\/p>\n Serve with 1 medium peach<\/p>\n Dinner (391 calories)\n<\/p>\n <\/p>\n Anti-Inflammatory Lemony Salmon & Orzo Casserole<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple and 2 Tbsp. natural peanut butter (305 calories) Make it 1,500 calories: Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,809 calories, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.\n<\/p>\n Breakfast (495 calories)\n<\/p>\n <\/p>\n Overnight Oats with Chia Seeds (Meal-Prep Friendly)<\/p>\n <\/a><\/p>\n Serve with 1 cup low-fat plain kefir<\/p>\n Lunch (469 calories)\n<\/p>\n <\/p>\n Spinach & Strawberry Meal-Prep Salad<\/p>\n <\/a><\/p>\n Serve with 1 medium apple<\/p>\n Dinner (391 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.\u00a0\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,785 calories, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.\n<\/p>\n Breakfast (495 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (415 calories)\n<\/p>\n <\/p>\n Sheet-Pan Steak & Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Pickled Tuna Salad<\/a> and 10 whole-wheat crackers (275 calories) Make it 1,500 calories: Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.\u00a0\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to P.M. snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,801 calories, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.\n<\/p>\n Breakfast (495 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (398 calories)\n<\/p>\n <\/p>\n Creamy Pesto Shrimp with Gnocchi & Peas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit kefir at breakfast and omit almonds at A.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,810 calories, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.\n<\/p>\n Breakfast (495 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (500 calories)\n<\/p>\n <\/p>\n Sheet-Pan Poblano-&-Corn Chicken Fajitas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.\n<\/p>\n Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad<\/a> to dinner.\u00a0\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,782 calories, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (484 calories)\n<\/p>\n Dinner (544 calories)\n<\/p>\n <\/p>\n Tofu & Vegetable Scramble<\/p>\n <\/a><\/p>\n Serve with \u00bd cup cooked brown rice<\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted shelled pistachios and 1 cup sliced strawberries (229 calories) Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,807 calories, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (394 calories)\n<\/p>\n Dinner (478 calories)\n<\/p>\n Snacks\n<\/p>\n 1 medium apple and 2 Tbsp. natural peanut butter (305 calories) Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.\u00a0\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Week 4 Daily Totals: 1,823 calories, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.\n<\/p>\n Breakfast (585 calories)\n<\/p>\n Lunch (484 calories)\n<\/p>\n Dinner (419 calories)\n<\/p>\n <\/p>\n Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain kefir and 1 cup blackberries (156 calories) Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and omit blackberries at A.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie<\/a> to breakfast and omit blackberries at A.M. snack.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,797 calories, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (419 calories)\n<\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain kefir and \u00be cup blackberries (156 calories)1 medium apple and 2 Tbsp. natural peanut butter (305 calories)\u00bc cup unsalted dry-roasted almonds (206 calories)<\/p>\n Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.\n<\/p>\n Make it 2,000 calories: Reduce to \u00bd cup blackberries at A.M. snack and add 1 serving Orange-Mango Smoothie<\/a> as an evening snack.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,804 calories, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.\n<\/p>\n Breakfast (585 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (480 calories)\n<\/p>\n <\/p>\n Salmon with Sun-Dried Tomato Cream Sauce<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds and 1 cup blackberries (253 calories)1 large pear (131 calories)<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and omit blackberries at A.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios to P.M. snack.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,820 calories, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (526 calories)\n<\/p>\n <\/p>\n Spinach & Artichoke Dip Pasta with Chicken<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Pickled Tuna Salad<\/a> and 10 whole-wheat crackers (275 calories) Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.\n<\/p>\n Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad)<\/a> to dinner.\u00a0\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,815 calories, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.\n<\/p>\n Breakfast (606 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (593 calories)\n<\/p>\n Snacks\n<\/p>\n \u00be cup low-fat plain kefir and \u00be cup blackberries (129 calories)1 large pear (131 calories)<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and change P.M. snack to 1 medium apple.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to P.M. snack.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,795 calories, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (484 calories)\n<\/p>\n Dinner (593 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.\n<\/p>\n Make it 2,000 calories: Add 1 plum to lunch and \u00bc cup unsalted dry-roasted shelled pistachios to evening snack.\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,812 calories, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (409 calories)\n<\/p>\n <\/p>\n Avocado, Tomato & Chicken Sandwich<\/p>\n <\/a><\/p>\n Serve with 1 medium orange<\/p>\n Dinner (398 calories)\n<\/p>\n <\/p>\n Creamy Chicken Noodle Soup with Rotisserie Chicken<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories) Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.\n<\/p>\n Make it 2,000 calories: Omit orange at lunch and add 1 serving Orange-Mango Smoothie<\/a> as an evening snack.\n<\/p>\n Week 5 Daily Totals: 1,806 calories, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.\n<\/p>\n Breakfast (585 calories)\n<\/p>\n Lunch (365 calories)\n<\/p>\n Dinner (541 calories)\n<\/p>\n <\/p>\n Cilantro-Lime Shrimp Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> and omit blackberries at P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as an evening snack.\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,797 calories, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.\n<\/p>\n Breakfast (355 calories)\n<\/p>\n Lunch (365 calories)\n<\/p>\n Dinner (537 calories)\n<\/p>\n <\/p>\n Slow-Cooker Marry Me Chicken with Barley<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there is one I do not like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious high-protein recipes<\/a>.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 355 to 606 calories while the lunches span 356 to 484 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n Why is there not a modification for 1,200 calories?\n<\/p>\n 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\u2019s unsustainable for long-term health and well-being.<\/p>\n What are the health benefits of protein?\n<\/p>\n Protein<\/a> is the building block of our cells, so it plays a role in every function of our body. It helps support strong bones and hair, promotes healthy skin and muscle growth, supports a healthy immune system and helps with cell growth and repair.<\/p>\n Added vs. Natural Sugars: What\u2019s the Difference? <\/p>\n Added sugars are, as the name implies, added to foods to sweeten them. There are several different names for added sugars<\/a>, including sugar, cane syrup, high-fructose corn syrup, maple syrup, honey and agave, to name a few. Added sugars have little nutritional value and excess added sugar is linked to weight gain and obesity, type 2 diabetes and heart disease. Natural sugars are found in foods like unsweetened dairy, fruits and vegetables. These foods also include important nutrients, such as fiber, protein, vitamins and minerals. Because they provide nutrients alongside the naturally occurring sugar they contain\u2014including protein and fiber which can help promote stable blood sugar levels\u2014foods with natural sugars haven\u2019t been associated with the same health consequences as added sugars.\u00a0<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create\u00a0EatingWell\u2019s\u00a0meal 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.\u00a0<\/p>\n Dig Deeper In the Race to Get More Protein, Research Shows Eating More Plants Is the Way to Win<\/p>\n
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)
\n1 medium orange and 1 cup low-fat plain kefir (171 calories)<\/p>\n
\n1 medium peach and \u00bc cup unsalted dry-roasted shelled pistachios (234 calories)<\/p>\n
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)
\n1 medium orange and 1 cup low-fat plain kefir (171 calories)<\/p>\n
\n Day 8 <\/p>\n
\n1 large pear (131 calories)
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)<\/p>\n
\n\u00bc cup unsalted dry-roasted shelled pistachios (176 calories)<\/p>\n
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)<\/p>\n
\n Day 15 <\/p>\n
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)
\n\u00bc cup unsalted dry-roasted almonds (206 calories)<\/p>\n
\n1 large pear (131 calories)<\/p>\n
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)<\/p>\n
\n1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)
\n1 medium banana (105 calories)<\/p>\n
\n Day 22 <\/p>\n
\n1 cup low-fat plain strained (Greek-style) yogurt and 1 serving No-Added-Sugar Chia Seed Jam<\/a> (180 calories)<\/p>\n
\n\u00bc cup unsalted dry-roasted shelled pistachios and 1 large pear (307 calories)<\/p>\n
\n1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
\n\u00bc cup unsalted dry-roasted shelled pistachios (176 calories)<\/p>\n
\n Day 29 <\/p>\n
\n<\/p>\n