DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast: Spinach & Feta Mug Eggs
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Lunch: Avocado, Tomato & Chicken Sandwich
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Dinner: Creamy Pesto Shrimp with Gnocchi & Peas
\nBreakfast: Lemon-Blueberry Yogurt Bowl
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Chicken Fajita Salad
\nBreakfast: Spinach & Feta Mug Eggs
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Quick Gochujang Pork & Rice Bowls
\nBreakfast: Lemon-Blueberry Yogurt Bowl
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Easy Tofu Curry
\nBreakfast: Spinach & Feta Mug Eggs
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Adas bis-Silq & Roasted Cauliflower Salad
\nBreakfast: Lemon-Blueberry Yogurt Bowl
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Lunch: Adas bis-Silq (Lentil & Chard Soup)
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Dinner: Grilled Chicken & Pineapple with Quinoa
\nBreakfast: Spinach & Feta Mug Eggs
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Lunch: Adas bis-Silq (Lentil & Chard Soup)
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Dinner: Salmon with Red Pepper Quinoa Salad<\/p>\n
DAILY TOTALS
\nCalories: 1,816 Fat: 78g Protein: 101g Carbs: 184g Fiber: 36g Sodium: 1,715mg
\nCalories: 1,822 Fat: 98g Protein: 101g Carbs: 148g Fiber: 34g Sodium: 1,217mg
\nCalories: 1,790 Fat: 77g Protein: 100g Carbs: 187g Fiber: 36g Sodium: 1,915mg
\nCalories: 1,819 Fat: 83g Protein: 103g Carbs: 181g Fiber: 42g Sodium: 1,422mg
\nCalories: 1,821 Fat: 79g Protein: 100g Carbs: 197g Fiber: 52g Sodium: 2,191mg
\nCalories: 1,783 Fat: 77g Protein: 100g Carbs: 192g Fiber: 37g Sodium: 1,457mg
\nCalories: 1,806 Fat: 77g Protein: 107g Carbs: 184g Fiber: 37g Sodium: 2,071mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,816 calories, 78g fat, 101g protein, 184g carbohydrate, 36g fiber, 1,715mg sodium\n<\/p>\n
Breakfast (436 calories)\n<\/p>\n
<\/p>\n Spinach & Feta Mug Scrambled Eggs<\/p>\n <\/a><\/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 Pesto Shrimp with Gnocchi & Peas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)1 cup sliced strawberries (53 calories)<\/p>\n To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie<\/a> at breakfast and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,822 calories, 98g fat, 101g protein, 148g carbohydrate, 34g fiber, 1,217mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Serve with 1 cup low-fat plain strained Greek-style yogurt\u00bd cup blueberries<\/p>\n Lunch (370 calories)\n<\/p>\n <\/p>\n Crispy Chickpea Grain Bowl with Lemon Vinaigrette<\/p>\n <\/a><\/p>\n Dinner (535 calories)\n<\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,790 calories, 77g fat, 100g protein, 187g carbohydrate, 36g fiber, 1,915mg sodium\n<\/p>\n Breakfast (436 calories)\n<\/p>\n Lunch (370 calories)\n<\/p>\n Dinner (429 calories)\n<\/p>\n <\/p>\n Quick Gochujang Pork & Rice Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories) To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie<\/a> at breakfast and omit chopped walnuts at A.M. snack.\n<\/p>\n To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,819 calories, 83g fat, 103g protein, 181g carbohydrate, 42g fiber, 1,422mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (370 calories)\n<\/p>\n Dinner (555 calories)\n<\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium apple and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,821 calories, 79g fat, 100g protein, 197g carbohydrate, 52g fiber, 2,191mg sodium\n<\/p>\n Breakfast (436 calories)\n<\/p>\n Lunch (370 calories)\n<\/p>\n Dinner (570 calories)\n<\/p>\n <\/p>\n 4-Ingredient Adas bis-Silq (Lentil & Chard Soup)<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)1 cup edamame, in pods (200 calories)<\/p>\n To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie<\/a> at breakfast and change P.M. snack to 1 medium banana.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,783 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,457mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (376 calories)\n<\/p>\n Dinner (493 calories)\n<\/p>\n <\/p>\n Spicy-Sweet Grilled Chicken & Pineapple with Avocado<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit almonds at A.M. snack and omit Grilled Zucchini & Squash<\/a> at dinner.\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,806 calories, 77g fat, 107g protein, 184g carbohydrate, 37g fiber, 2,071mg sodium\n<\/p>\n Breakfast (436 calories)\n<\/p>\n Lunch (376 calories)\n<\/p>\n Dinner (481 calories)\n<\/p>\n <\/p>\n Salmon with Roasted Red Pepper Quinoa Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)\u00bc cup unsalted dry-roasted almonds and 1 medium orange (268 calories)<\/p>\n To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie<\/a> at breakfast and omit orange at P.M. snack.\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Week 2 Daily Totals: 1,815 calories, 73g fat, 104g protein, 194g carbohydrate, 44g fiber, 1,135mg sodium\n<\/p>\n Breakfast (434 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 (468 calories)\n<\/p>\n Snacks\n<\/p>\n 1 cup edamame, in pods (200 calories)1 medium apple and 2 Tbsp. natural peanut butter (305 calories)<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.\n<\/p>\n To make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie<\/a> to breakfast and add 1 medium peach as an evening snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,813 calories, 75g fat, 102g protein, 198g carbohydrate, 42g fiber, 1,691mg sodium\n<\/p>\n Breakfast (564 calories)\n<\/p>\n <\/p>\n Mini Crustless Quiches with Kale, Mushrooms & Feta<\/p>\n <\/a><\/p>\n Lunch (407 calories)\n<\/p>\n Serve with 1 medium apple<\/p>\n Dinner (468 calories)\n<\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained Greek-style yogurt and \u00bd cup raspberries (198 calories)\u00bc cup unsalted dry-roasted shelled pistachios (176 calories)<\/p>\n To make it 1,500 calories: Omit Pineapple Green Smoothie<\/a> at breakfast.\n<\/p>\n To make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,793 calories, 75g fat, 101g protein, 189g carbohydrate, 37g fiber, 1,488mg sodium.\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (407 calories)\n<\/p>\n Dinner (437 calories)\n<\/p>\n Snacks<\/p>\n To make it 1,500 calories: Omit hard-boiled egg at A.M. snack and omit Pistachio & Peach Toast<\/a> at evening snack.\n<\/p>\n To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.\u00a0\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,823 calories, 70g fat, 100g protein, 213g carbohydrate, 39g fiber, 1,953mg sodium\n<\/p>\n Breakfast (564 calories)\n<\/p>\n Lunch (407 calories)\n<\/p>\n Dinner (481 calories)\n<\/p>\n Snacks\n<\/p>\n \u00be cup low-fat plain strained Greek-style yogurt and 1 cup sliced strawberries (177 calories) To make it 1,500 calories: Omit Pineapple Green Smoothie<\/a> at breakfast.\n<\/p>\n To make it 2,000 calories: Add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,782 calories, 63g fat, 108g protein, 209g carbohydrate, 45g fiber, 1,708mg sodium\n<\/p>\n Breakfast (564 calories)\n<\/p>\n Lunch (407 calories)\n<\/p>\n Dinner (468 calories)\n<\/p>\n <\/p>\n 5-Ingredient Roasted Lemon Chicken & Vegetables<\/p>\n <\/a><\/p>\n Serve with \u00bd cup cooked brown rice<\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit Pineapple Green Smoothie<\/a> at breakfast.\n<\/p>\n To make it 2,000 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,782 calories, 98g fat, 96g protein, 139g carbohydrate, 29g fiber, 1,452mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (432 calories)\n<\/p>\n Dinner (463 calories)\n<\/p>\n <\/p>\n Grilled Zucchini & Halloumi Pitas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 medium orange, change P.M. snack to 1 medium banana and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add 1 clementine to P.M. snack and add 1 serving Traditional Greek Salad<\/a> to dinner.\u00a0\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,788 calories, 83g fat, 101g protein, 173g carbohydrate, 35g fiber, 2,163mg sodium\n<\/p>\n Breakfast (564 calories)\n<\/p>\n Lunch (432 calories)\n<\/p>\n Dinner (447 calories)\n<\/p>\n <\/p>\n Sheet-Pan Chicken Fajitas<\/p>\n <\/a><\/p>\n Serve with \u00bc cup guacamole<\/p>\n Snacks\n<\/p>\n 1 serving Pistachio & Peach Toast<\/a> (193 calories) To make it 1,500 calories: Omit Pineapple Green Smoothie<\/a> at breakfast.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as an evening snack.\n<\/p>\n Week 3 Daily Totals: 1,813 calories, 63g fat, 104g protein, 217g carbohydrate, 33g fiber, 1,699mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (348 calories)\n<\/p>\n Serve with 1 medium orange<\/p>\n Dinner (422 calories)\n<\/p>\n <\/p>\n Sheet-Pan Roasted Salmon & Vegetables<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Pistachio & Peach Toast<\/a> (193 calories) To make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,818 calories, 68g fat, 101g protein, 212g carbohydrate, 34g fiber, 1,617mg sodium\n<\/p>\n Breakfast (443 calories)\n<\/p>\n <\/p>\n High-Protein Strawberry & Peanut Butter Overnight Oats<\/p>\n <\/a><\/p>\n Serve with 1 cup low-fat plain kefir<\/p>\n Lunch (426 calories)\n<\/p>\n <\/p>\n Spinach & Feta Turkey Meatballs with Herbed Quinoa<\/p>\n <\/a><\/p>\n Serve with \u00bd cup sliced strawberries<\/p>\n Dinner (572 calories)\n<\/p>\n Snacks\n<\/p>\n 1 large pear (131 calories)1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 plum and omit yogurt and walnuts at P.M. snack.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as an evening snack.\u00a0\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,775 calories, 58g fat, 116g protein, 208g carbohydrate, 30g fiber, 1,493mg sodium\n<\/p>\n Breakfast (443 calories)\n<\/p>\n Lunch (426 calories)\n<\/p>\n Dinner (435 calories)\n<\/p>\n Serve with \u00be cup cooked brown rice<\/p>\n Snacks\n<\/p>\n 1 large pear (131 calories)1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)1 medium apple (95 calories)<\/p>\n To make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,780 calories, 69g fat, 112g protein, 185g carbohydrate, 30g fiber, 1,482mg sodium\n<\/p>\n Breakfast (443 calories)\n<\/p>\n Lunch (426 calories)\n<\/p>\n Dinner (435 calories)\n<\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,820 calories, 84g fat, 112g protein, 162g carbohydrate, 30g fiber, 1,481mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (426 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 To make it 1,500 calories: Omit Lemon-Blueberry Granola<\/a> at breakfast and change A.M. snack to 1 large pear.\u00a0\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to P.M. snack.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,778 calories, 84g fat, 96g protein, 166g carbohydrate, 36g fiber, 1,409mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (683 calories)\n<\/p>\n Dinner (399 calories)\n<\/p>\n <\/p>\n Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup edamame, in pods (200 calories)1 medium orange (62 calories)<\/p>\n To make it 1,500 calories: Omit Lemon-Blueberry Granola<\/a> at breakfast and reduce to \u00be cup edamame at A.M. snack.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to P.M. snack.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,802 calories, 78g fat, 102g protein, 181g carbohydrate, 30g fiber, 1,570mg sodium\n<\/p>\n Breakfast (434 calories)\n<\/p>\n Lunch (683 calories)\n<\/p>\n Dinner (529 calories)\n<\/p>\n <\/p>\n Fish Taco Bowls with Green Cabbage Slaw<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple (95 calories)1 medium orange (62 calories)<\/p>\n To make it 1,500 calories: Omit Lemon-Blueberry Granola<\/a> at breakfast and change A.M. snack to 1 plum.\n<\/p>\n To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.\n<\/p>\n Week 4 Daily Totals: 1,822 calories, 81g fat, 96g protein, 191g carbohydrate, 34g fiber, 1,852mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n <\/p>\n Mixed-Berry Breakfast Smoothie<\/p>\n <\/a><\/p>\n Lunch (493 calories)\n<\/p>\n Dinner (730 calories)\n<\/p>\n Snacks\n<\/p>\n \u00be cup low-fat plain strained Greek-style yogurt and \u00bc cup blueberries (145 calories)1 plum (30 calories)<\/p>\n To make it 1,500 calories: Omit yogurt at A.M. snack and omit almonds at lunch.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to P.M. snack.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,815 calories, 85g fat, 116g protein, 157g carbohydrate, 34g fiber, 1,852mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n <\/p>\n Vegan Freezer Breakfast Burritos<\/p>\n <\/a><\/p>\n Serve with 1 cup sliced strawberries<\/p>\n Lunch (393 calories)\n<\/p>\n <\/p>\n Sweet Potato, Kale & Chicken Salad with Peanut Dressing<\/p>\n <\/a><\/p>\n Dinner (527 calories)\n<\/p>\n <\/p>\n Skillet Bruschetta Chicken<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds and 1 medium orange (268 calories)1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)<\/p>\n To make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to 1 large pear.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,803 calories, 69g fat, 100g protein, 205g carbohydrate, 35g fiber, 1,752mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (403 calories)\n<\/p>\n <\/p>\n Creamy Lemon Pasta with Shrimp<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,795 calories, 84g fat, 102g protein, 172g carbohydrate, 39g fiber, 1,299mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (412 calories)\n<\/p>\n <\/p>\n Shredded Chicken & Avocado Nacho Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup edamame, in pods (200 calories)1 medium apple and 2 Tbsp. natural peanut butter (305 calories)1 medium orange (62 calories)<\/p>\n To make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.\n<\/p>\n To make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,787 calories, 74g fat, 107g protein, 187g carbohydrate, 40g fiber, 2,197mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (455 calories)\n<\/p>\n <\/p>\n Harira (Moroccan Tomato, Lentil & Beef Soup)<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds and 1 medium banana (311 calories)1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)<\/p>\n To make it 1,500 calories: Change A.M. snack to \u2153 cup blueberries.\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,796 calories, 79g fat, 114g protein, 171g carbohydrate, 47g fiber, 2,140mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (518 calories)\n<\/p>\n Dinner (414 calories)\n<\/p>\n <\/p>\n Chicken Noodle Soup with Spinach & Parmesan<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie<\/a> to breakfast and add 1 medium peach to P.M. snack.\n<\/p>\n Day 28\u00a0 <\/p>\n Daily Totals: 1,815 calories, 79g fat, 106g protein, 184g carbohydrate, 41g fiber, 1,299mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (472 calories)\n<\/p>\n Dinner (498 calories)\n<\/p>\n <\/p>\n 20-Minute Creamy Skillet Chicken with Corn, Tomato & Basil<\/p>\n <\/a><\/p>\n Serve with 1 cup cooked whole-wheat pasta<\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Change A.M. snack to 1 medium orange and change P.M. snack to \u2153 cup blueberries.\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Week 5 Daily Totals: 1,818 calories, 74g fat, 107g protein, 195g carbohydrate, 45g fiber, 2,297mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (518 calories)\n<\/p>\n Dinner (682 calories)\n<\/p>\n <\/p>\n Lemony-Garlic Pan-Seared Salmon<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 plum (30 calories)\u00bc cup unsalted dry-roasted almonds (206 calories)<\/p>\n To make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,784 calories, 71g fat, 94g protein, 206g carbohydrate, 53g fiber, 1,786mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (472 calories)\n<\/p>\n Dinner (520 calories)\n<\/p>\n <\/p>\n Kale & Chickpea Grain Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 3 stalks celery and 1 Tbsp. natural peanut butter (124 calories)1 cup low-fat plain strained Greek-style yogurt, \u00bd cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)<\/p>\n To make it 1,500 calories: Omit carrots and hummus at lunch and change P.M. snack to 1 cup low-fat plain kefir.\n<\/p>\n To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast<\/a> to breakfast and increase to 2 Tbsp. chopped walnuts at P.M. snack.\n<\/p>\n Frequently Asked Questions<\/p>\n \u200b\u200bIs 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 382 to 564 calories while the lunches span 348 to 683 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 foods are high in protein?\n<\/p>\n Foods high in protein<\/a> include meat, poultry, fish, shellfish, eggs and dairy (cheese, yogurt, cottage cheese and kefir). Plant-based foods<\/a> high in protein include beans, lentils, nuts and seeds, seitan, tempeh, edamame and tofu.<\/p>\n Health Benefits of Protein <\/p>\n Protein<\/a> is well known for its role in supporting healthy muscles, but that\u2019s not its only function. Protein is present in every cell in the human body. It plays a role in bone and skin health, the immune system and cell repair. Protein also promotes satiety, which provides staying power between meals. Though many of us get plenty of protein, some of us are missing the mark. If you\u2019re regularly not eating enough protein<\/a>, you may notice a few negative health impacts. Signs of inadequate protein intake include fatigue, brittle nails and hair and even getting sick more often than usual. Protein needs depend on various factors such as age, sex and activity level. It\u2019s recommended to get 10% to 35% of total daily calories from protein. If you\u2019re planning to up your protein intake, aim for the higher end of that range.\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 Whey Protein? Here’s What You Need to Know<\/p>\n
\n1 serving Cottage Cheese Snack Jar with Fruit<\/a> (215 calories)
\n1 medium apple (95 calories)<\/p>\n
\n Day 8 <\/p>\n
\n1 serving Pistachio & Peach Toast<\/a> (193 calories)<\/p>\n
\n1 cup unsweetened nonfat plain kefir and 1 medium orange (152 calories)<\/p>\n
\n Day 15 <\/p>\n
\n1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
\n1 cup nonfat plain kefir and \u00bc cup blueberries (111 calories)<\/p>\n
\n Day 22 <\/p>\n
\n Day 29 <\/p>\n
\n<\/p>\n