DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast: Chickpea & Potato Hash
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Lunch: Beet & Avocado Wrap
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Dinner: Superfood Chopped Salad w\/ Salmon & Garlic Dressing
\nBreakfast: Strawberry-Peach Chia Smoothie + Egg
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Cauliflower Steaks Piccata + Roasted Broccolini & Quinoa
\nBreakfast: Sprouted-Grain Toast w\/ Peanut Butter & Banana
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Marry Me Chicken w\/ Barley
\nBreakfast: Strawberry-Peach Chia Smoothie + Egg
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Chickpea Curry Bowl + Radish-Celery-Cucumber Salad
\nBreakfast: Sprouted-Grain Toast w\/ Peanut Butter & Banana
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Pesto Shrimp w\/ Gnocchi & Peas + Cucumber, Tomato & Feta Salad
\nBreakfast: Strawberry-Peach Chia Smoothie + Egg
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Lunch: Beet & Avocado Wrap
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Dinner: Lemon-Garlic Chicken w\/ Potatoes, Brussels & Parmesan Greens
\nBreakfast: Chickpea & Potato Hash
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Lunch: Beet & Avocado Wrap
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Dinner: Baked Halibut w\/ Brussels Sprouts & Quinoa<\/p>\n
DAILY TOTALS
\nCalories: 1,501 Protein: 73g Carbs: 139g Fiber: 30g Fat: 78g Sodium: 1,531mg
\nCalories: 1,512 Protein: 80g Carbs: 163g Fiber: 36g Fat: 65g Sodium: 1,967mg
\nCalories: 1,516 Protein: 98g Carbs: 189g Fiber: 33g Fat: 43g Sodium: 1,682mg
\nCalories: 1,513 Protein: 84g Carbs: 155g Fiber: 36g Fat: 68g Sodium: 2,232mg
\nCalories: 1,515 Protein: 83g Carbs: 178g Fiber: 29g Fat: 55g Sodium: 1,703mg
\nCalories: 1,524 Protein: 76g Carbs: 136g Fiber: 33g Fat: 82g Sodium: 1,970mg
\nCalories: 1,515 Protein: 67g Carbs: 166g Fiber: 33g Fat: 71g Sodium: 1,791mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium\n<\/p>\n
Breakfast (383 calories)\n<\/p>\n
Lunch (463 calories)\n<\/p>\n
<\/p>\n Anti-Inflammatory Beet & Avocado Wrap<\/p>\n <\/a><\/p>\n Dinner (409 calories)\n<\/p>\n <\/p>\n Superfood Chopped Salad with Salmon & Creamy Garlic Dressing<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup blueberries (152 calories)1 medium apple (95 calories)<\/p>\n Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, \u00bc cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.\u00a0\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium\n<\/p>\n Breakfast (325 calories)\n<\/p>\n <\/p>\n Strawberry-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Serve with 1 large hard-boiled egg<\/p>\n Lunch (390 calories)\n<\/p>\n <\/p>\n Slow-Cooker Moroccan-Spiced Chicken Stew<\/p>\n <\/a><\/p>\n Serve with 1 medium bell pepper, sliced, and 2 Tbsp. hummus<\/p>\n Dinner (411 calories)\n<\/p>\n <\/p>\n Cauliflower Steaks Piccata<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds (206 calories) Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.\n<\/p>\n Day 3 <\/p>\n Breakfast (290 calories)\n<\/p>\n <\/p>\n Sprouted-Grain Toast with Peanut Butter & Banana<\/p>\n <\/a><\/p>\n Lunch (390 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 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup blueberries (152 calories) Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, \u00bc cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad<\/a> to dinner.\u00a0\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium\n<\/p>\n Breakfast (325 calories)\n<\/p>\n Lunch (390 calories)\n<\/p>\n Dinner (424 calories)\n<\/p>\n <\/p>\n Roasted Chickpea Curry Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds (206 calories)1 cup low-fat plain kefir and 1 medium peach (168 calories)<\/p>\n Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana<\/a> to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch.\u00a0\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium\n<\/p>\n Breakfast (290 calories)\n<\/p>\n Lunch (390 calories)\n<\/p>\n Dinner (552 calories)\n<\/p>\n <\/p>\n Creamy Pesto Shrimp with Gnocchi & Peas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup blueberries (152 calories)1 large pear (131 calories)<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, \u00bc cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\u00a0\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium\n<\/p>\n Breakfast (325 calories)\n<\/p>\n Lunch (463 calories)\n<\/p>\n Dinner (537 calories)\n<\/p>\n <\/p>\n Lemon-Garlic Dump Dinner with Chicken, Potatoes &\u00a0Brussels\u00a0Sprouts<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup raspberries (142 calories)1 medium peach (59 calories)<\/p>\n Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and \u00bc cup unsalted dry-roasted almonds to P.M. snack.\u00a0\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium\n<\/p>\n Breakfast (383 calories)\n<\/p>\n Lunch (463 calories)\n<\/p>\n Dinner (406 calories)\n<\/p>\n <\/p>\n Baked Halibut with Brussels Sprouts & Quinoa<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain kefir and 1 medium peach (168 calories)1 medium apple (95 calories)<\/p>\n Make it 2,000 calories: Add 1 medium orange to breakfast, \u00bc cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.\u00a0\n<\/p>\n Week 2 Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium\n<\/p>\n Breakfast (368 calories)\n<\/p>\n <\/p>\n Tofu Scramble with Spinach<\/p>\n <\/a><\/p>\n Serve with 1 medium orange<\/p>\n Lunch (357 calories)\n<\/p>\n Dinner (447 calories)\n<\/p>\n <\/p>\n Zucchini Noodles with Avocado Pesto & Shrimp<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium\n<\/p>\n Breakfast (385 calories)\n<\/p>\n <\/p>\n Overnight Oats with Chia Seeds (Meal-Prep Friendly)<\/p>\n <\/a><\/p>\n Lunch (361 calories)\n<\/p>\n Dinner (521 calories)\n<\/p>\n <\/p>\n Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup raspberries (142 calories)1 stalk celery and 1 Tbsp. natural peanut butter (111 calories)<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad<\/a> to dinner and add 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\u00a0\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium\n<\/p>\n Breakfast (385 calories)\n<\/p>\n Lunch (361 calories)\n<\/p>\n Dinner (535 calories)\n<\/p>\n <\/p>\n Chopped Chicken & Sweet Potato Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, \u00bc cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium\n<\/p>\n Breakfast (385 calories)\n<\/p>\n Lunch (361 calories)\n<\/p>\n Dinner (496 calories)\n<\/p>\n <\/p>\n Sheet-Pan Gnocchi with Broccoli & White Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup raspberries (142 calories)1 medium bell pepper, sliced, and 3 Tbsp. hummus (115 calories)<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium\n<\/p>\n Breakfast (385 calories)\n<\/p>\n Lunch (361 calories)\n<\/p>\n Dinner (439 calories)\n<\/p>\n Serve with 1-oz. slice whole-wheat baguette<\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add \u00bc cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium\n<\/p>\n Breakfast (368 calories)\n<\/p>\n Lunch (357 calories)\n<\/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 Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie<\/a> to breakfast and \u00bc cup unsalted dry-roasted shelled pistachios to lunch.\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium\n<\/p>\n Breakfast (368 calories)\n<\/p>\n Lunch (357 calories)\n<\/p>\n Dinner (391 calories)\n<\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup raspberries (142 calories)\u00bc cup unsalted dry-roasted almonds and 1 plum (237 calories)<\/p>\n Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie<\/a> to breakfast and add 1 serving Citrus-Arugula Salad<\/a> to dinner.\n<\/p>\n Week 3 Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium\n<\/p>\n Breakfast (330 calories)\n<\/p>\n <\/p>\n Anti-Inflammatory Lemon-Blueberry Smoothie<\/p>\n <\/a><\/p>\n Lunch (340 calories)\n<\/p>\n <\/p>\n Chicken, Spinach & Feta Wraps<\/p>\n <\/a><\/p>\n Serve with 1 medium peach<\/p>\n Dinner (588 calories)\n<\/p>\n <\/p>\n Massaged Kale Salad with Roasted Sweet Potato & Black Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium orange (62 calories)\u00bc cup unsalted dry-roasted shelled pistachios (176 calories)<\/p>\n Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana<\/a> to breakfast and \u00bc cup unsalted dry-roasted almonds to A.M. snack.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium\n<\/p>\n Breakfast (358 calories)\n<\/p>\n Lunch (326 calories)\n<\/p>\n Serve with \u00bd cup blueberries<\/p>\n Dinner (497 calories)\n<\/p>\n <\/p>\n Perfect Pan-Seared Chicken Breasts<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 1 clementine to breakfast, add \u00bc cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie<\/a> as an evening snack.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium\n<\/p>\n Breakfast (358 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (564 calories)\n<\/p>\n <\/p>\n Pan-Seared Cod with Radish & Lentil Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 large pear (131 calories)1 medium orange (62 calories)<\/p>\n Make it 2,000 calories: Add 1 medium orange to breakfast, add \u00bc cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie<\/a> as an evening snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium\n<\/p>\n Breakfast (358 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (428 calories)\n<\/p>\n <\/p>\n Lemon-Herb Roasted Chicken<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie<\/a> as an evening snack.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium\n<\/p>\n Breakfast (358 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (415 calories)\n<\/p>\n <\/p>\n High-Protein Grilled Chicken Salad<\/p>\n <\/a><\/p>\n \u00bc cup unsalted dry-roasted almonds (206 calories)1 cup low-fat plain kefir and 1 plum (140 calories)<\/p>\n Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie<\/a> as an evening snack.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium\n<\/p>\n Breakfast (330 calories)\n<\/p>\n Lunch (376 calories)\n<\/p>\n Dinner (356 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana<\/a> to breakfast and \u00bc cup unsalted dry-roasted almonds as an evening snack.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium\n<\/p>\n Breakfast (330 calories)\n<\/p>\n Lunch (376 calories)\n<\/p>\n Dinner (392 calories)\n<\/p>\n <\/p>\n Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana<\/a> to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Week 4 Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium\n<\/p>\n Breakfast (286 calories)\n<\/p>\n <\/p>\n Feta, Egg & Spinach Breakfast Taco<\/p>\n <\/a><\/p>\n Serve with 1 medium orange<\/p>\n Lunch (463 calories)\n<\/p>\n Dinner (402 calories)\n<\/p>\n <\/p>\n Skillet Lemon-Garlic Salmon<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and \u00bd cup blackberries (236 calories)1 large pear (131 calories)<\/p>\n Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and \u00bc cup unsalted dry-roasted almonds to P.M. snack.\u00a0\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium\n<\/p>\n Breakfast (286 calories)\n<\/p>\n Lunch (374 calories)\n<\/p>\n <\/p>\n Spinach & Strawberry Meal-Prep Salad<\/p>\n <\/a><\/p>\n Dinner (452 calories)\n<\/p>\n <\/p>\n Green Veggie Bowl with Chicken & Lemon-Tahini Dressing<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 large pear and 1 cup low-fat plain kefir (241 calories)1 cup blackberries and \u00bd cup unsalted low-fat cottage cheese (143 calories)<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad<\/a> to dinner and 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n 1 cup low-fat plain stained (Greek-style) yogurt\u00bd cup cherries (fresh or thawed from frozen)2 Tbsp. chopped pecans or nut of your choice1 Tbsp. chia seeds<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (473 calories)\n<\/p>\n <\/p>\n Grilled Blackened Shrimp Tacos<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple (95 calories)\u00bc cup unsalted dry-roasted almonds (206 calories)<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n 1 cup low-fat plain stained (Greek-style) yogurt\u00bd cup cherries (fresh or thawed from frozen)2 Tbsp. chopped pecans or nut of your choice1 Tbsp. chia seeds<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (440 calories)\n<\/p>\n <\/p>\n Chicken & Bok Choy Soup with Ginger & Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 large pear (131 calories)1 medium apple and 1 Tbsp. natural peanut butter (200 calories)<\/p>\n Make it 2,000 calories: Increase to \u00bc cup chopped pecans at breakfast, add \u00bc cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium\n<\/p>\n Breakfast (286 calories)\n<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (411 calories)\n<\/p>\n <\/p>\n Baked Mahi-Mahi with Garlic-Herb Butter<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)1 cup blackberries and \u00bd cup unsalted low-fat cottage cheese (143 calories)<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie<\/a> as an evening snack.\u00a0\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium\n<\/p>\n Breakfast (286 calories)\n<\/p>\n Lunch (463 calories)\n<\/p>\n Dinner (404 calories)\n<\/p>\n <\/p>\n Massaged Kale Salad with Roasted Squash & Chickpeas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt, \u00bd cup blackberries and 2 Tbsp. chopped walnuts (236 calories)\u00bd cup unsalted low-fat cottage cheese and \u00bd cup blueberries (124 calories)<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie<\/a> as an evening snack.\u00a0\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n 1 cup low-fat plain stained (Greek-style) yogurt\u00bd cup cherries (fresh or thawed from frozen)2 Tbsp. chopped pecans or nut of your choice1 Tbsp. chia seeds<\/p>\n Lunch (463 calories)\n<\/p>\n Dinner (446 calories)\n<\/p>\n Snacks\n<\/p>\n 1 medium peach and \u00be cup low-fat plain kefir (141 calories)1 medium apple (95 calories)<\/p>\n Make it 2,000 calories: Increase to \u00bc cup chopped pecans at breakfast, add \u00bc cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.\u00a0\n<\/p>\n Week 5 Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n 1 cup low-fat plain stained (Greek-style) yogurt\u00bd cup cherries (fresh or thawed from frozen)2 Tbsp. chopped pecans or nut of your choice1 Tbsp. chia seeds<\/p>\n Lunch (357 calories)\n<\/p>\n Dinner (390 calories)\n<\/p>\n <\/p>\n Slow-Cooker Cauliflower & Chickpea Tikka Masala<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Increase to \u00bc cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana<\/a> as an evening snack.\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium\n<\/p>\n Breakfast (383 calories)\n<\/p>\n Lunch (357 calories)\n<\/p>\n Dinner (390 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie<\/a> to breakfast, 1 medium orange to lunch and \u00bc cup unsalted dry-roasted almonds to P.M. 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 anti-inflammatory<\/a> and no-sugar 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 330 to 400 calories while the lunches span 325 to 475 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 Can I follow this plan if I am not trying to lose weight?\n<\/p>\n Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan. Chronic inflammation<\/a> is linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrient intake can be a great step to take. If weight loss isn\u2019t your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help.\u00a0<\/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 Is the Anti-Inflammatory Diet? <\/p>\n The anti-inflammatory diet is very similar to the popular Mediterranean diet<\/a>. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.\n<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper What Is an Anti-Inflammatory Diet? Health Benefits, Tips and More<\/p>\n
\n\u00be cup low-fat plain kefir (82 calories)
\n1 serving Lemon-Blueberry Nice Cream<\/a> (98 calories)<\/p>\n
\n\u00bd cup cherries (49 calories)
\n1 serving Lemon-Blueberry Nice Cream<\/a> (98 calories)<\/p>\n
\n Day 8 <\/p>\n
\n Day 15 <\/p>\n
\n Day 22 <\/p>\n
\n Day 29 <\/p>\n
\n<\/p>\n