Day
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
Meals
\nBreakfast: Spinach & Egg Tacos
——– Lunch: Cucumber-Hummus Wrap
——– Dinner: Creamy Salmon Pasta
\nBreakfast: Yogurt w\/ Lemon-Blueberry Granola
——– Lunch: Chickpea Chopped Salad + Chicken
——– Dinner: Chicken\u2013Sweet Potato Enchilada Skillet
\nBreakfast: Spinach & Egg Tacos
——– Lunch: Chickpea Chopped Salad + Chicken
——– Dinner: Stuffed Pepper Soup
\nBreakfast: Yogurt w\/ Lemon-Blueberry Granola
——– Lunch: Chickpea Chopped Salad + Chicken
——– Dinner: No-Cook Black Bean Taco Bowls
\nBreakfast: Yogurt w\/ Lemon-Blueberry Granola
——– Lunch: Chickpea Chopped Salad + Chicken
——– Dinner: Fish Taco Bowls
\nBreakfast: Spinach-Avocado Smoothie
——– Lunch: Cucumber-Hummus Wrap
——– Dinner: Chicken Riggies
\nBreakfast: Spinach-Avocado Smoothie
——– Lunch: Green Salad w\/ Edamame & Beets
——– Dinner: Creamy Pesto Beans<\/p>\n
Daily Totals
\nCalories: 1,801
Fat: 81g Protein: 86g Carb: 196g Fiber: 35g Sodium: 1,650mg
\nCalories: 1,775
Fat: 69g Protein: 116g Carb: 184g Fiber: 32g Sodium: 1,450mg
\nCalories: 1,798
Fat: 86g Protein: 94g Carb: 173g Fiber: 32g Sodium: 1,995mg
\nCalories: 1,783
Fat: 80g Protein: 93g Carb: 190g Fiber: 36g Sodium: 1,183mg
\nCalories: 1,812
Fat: 77g Protein: 123g Carb: 168g Fiber: 32g Sodium: 1,397mg
\nCalories: 1,779
Fat: 64g Protein: 106g Carb: 204g Fiber: 34g Sodium: 1,457mg
\nCalories: 1,775
Fat: 76g Protein: 91g Carb: 206g Fiber: 47g Sodium: 1,447mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,801 calories, 81g fat, 86g protein, 196g carbohydrate, 35g fiber, 1,650mg sodium\n<\/p>\n
Breakfast (421 calories)\n<\/p>\n
Lunch (464 calories)\n<\/p>\n
<\/p>\n Cucumber & Roasted Red Pepper Hummus Wrap<\/p>\n <\/a> Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n Dinner (458 calories)\n<\/p>\n <\/p>\n Creamy Salmon Pasta with Sun-Dried Tomatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n <\/a> Raspberry-Kefir Power Smoothie<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Creamy Strawberry Smoothie<\/a>.\n<\/p>\n Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad)<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,775 calories, 69g fat, 116g protein, 184g carbohydrate, 32g fiber, 1,450mg sodium\n<\/p>\n Breakfast (408 calories)<\/p>\n Serve with: 1 cup low-fat plain strained (Greek-style) yogurt and \u00bd cup blueberries<\/p>\n Lunch (402 calories)\n<\/p>\n <\/p>\n Chickpea Chopped Salad with Pita Chips<\/p>\n <\/a><\/p>\n Serve with: 3-oz. cooked chicken breast<\/p>\n Dinner (509 calories)\n<\/p>\n <\/p>\n Chicken & Sweet Potato Enchilada Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Creamy Strawberry Smoothie<\/a>.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,798 calories, 86g fat, 94g protein, 173g carbohydrate, 32g fiber, 1,995mg sodium\n<\/p>\n Breakfast (421 calories)\n<\/p>\n Lunch (402 calories)\n<\/p>\n Dinner (570 calories)\n<\/p>\n Snacks\n<\/p>\n <\/p>\n White Bean\u2013Stuffed Mini Bell Peppers<\/p>\n <\/a><\/p>\n 1 medium apple (95 calories)<\/p>\n Make it 1,500 calories: 1 serving Chai Energy Balls<\/a> and 1 medium apple as snacks.\u00a0\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,783 calories, 80g fat, 93g protein, 190g carbohydrate, 36g fiber, 1,183mg sodium\n<\/p>\n Breakfast (408 calories)\n<\/p>\n Lunch (402 calories)\n<\/p>\n Dinner (583 calories)\n<\/p>\n <\/p>\n No-Cook Black Bean Taco Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Chai Energy Balls<\/a>\u00a0 and omit the orange at the second snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,812 calories, 77g fat, 123g protein, 168g carbohydrate, 32g fiber, 1,397mg sodium\n<\/p>\n Breakfast (393 calories)\n<\/p>\n Lunch (402 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 <\/p>\n Strawberry-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit 1 serving Strawberry-Peach Chia Seed Smoothie<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,779 calories, 64g fat, 106g protein, 204g carbohydrate, 34g fiber, 1,457mg sodium\n<\/p>\n Breakfast (357 calories)\n<\/p>\n Lunch (464 calories)\n<\/p>\n Dinner (534 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a>.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,775 calories, 76g fat, 91g protein, 206g carbohydrate, 47g fiber, 1,447mg sodium\n<\/p>\n Breakfast (357 calories)\n<\/p>\n Lunch (418 calories)\n<\/p>\n <\/p>\n Green Salad with Edamame & Beets<\/p>\n <\/a><\/p>\n Serve with: 1 medium peach<\/p>\n Dinner (598 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit orange at the first snack and omit 1 serving Cottage Cheese Snack Jar<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Week 2 Daily Totals: 1,777 calories, 88g fat, 100g protein, 166g carbohydrate, 38g fiber, 933mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (418 calories)\n<\/p>\n Dinner (425 calories)\n<\/p>\n <\/p>\n Salmon with Lemon-Herb Orzo & Broccoli<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Chai Energy Balls<\/a> (206 calories) Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,816 calories, 64g fat, 93g protein, 231g carbohydrate, 43g fiber, 1,290mg sodium\n<\/p>\n Breakfast (457 calories)\n<\/p>\n <\/p>\n High-Protein Apple & Peanut Butter Overnight Oats<\/p>\n <\/a><\/p>\n Serve with: \u00bd cup nonfat plain kefir<\/p>\n Lunch (400 calories)\n<\/p>\n <\/p>\n One-Pot Lentil & Vegetable Soup with Parmesan<\/p>\n <\/a><\/p>\n Serve with: 1 medium apple<\/p>\n Dinner (452 calories)\n<\/p>\n <\/p>\n Chipotle Chicken Quinoa Burrito Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Banana\u2013Peanut Butter Yogurt Parfait<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl<\/a> as a snack.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,796 calories, 62g fat, 82g protein, 240g carbohydrate, 44g fiber, 1,549mg sodium\n<\/p>\n Breakfast (457 calories)\n<\/p>\n Lunch (400 calories)\n<\/p>\n Dinner (514 calories)\n<\/p>\n <\/p>\n Roasted Potato Tzatziki Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a>.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,780 calories, 65g fat, 85g protein, 228g carbohydrate, 46g fiber, 1,916mg sodium\n<\/p>\n Breakfast (412 calories)\n<\/p>\n Lunch (400 calories)\n<\/p>\n Dinner (421 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit 1 serving Cottage Cheese Snack Jar<\/a> and substitute 1 medium orange for the White Bean\u2013Stuffed Mini Bell Peppers<\/a>\u00a0\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,821 calories, 62g fat, 90g protein, 244g carbohydrate, 42g fiber, 1,398mg sodium\n<\/p>\n Breakfast (502 calories)\n<\/p>\n Lunch (400 calories)\n<\/p>\n Dinner (412 calories)\n<\/p>\n <\/p>\n Chicken Parmesan Casserole<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit 1 serving Banana\u2013Peanut Butter Yogurt Parfait<\/a>.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,786 calories, 91g fat, 109g protein, 151g carbohydrate, 32g fiber, 1,493mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (412 calories)\n<\/p>\n Dinner (622 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to \u00bd cup blueberries.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,814 calories, 76g fat, 91g protein, 214g carbohydrate, 38g fiber, 1,532mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (412 calories)\n<\/p>\n Dinner (573 calories)\n<\/p>\n <\/p>\n Pesto Pasta with Peas & Tomatoes<\/p>\n <\/a> Chopped Salad with Italian Vinaigrette<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bd cup blueberries (42 calories)<\/p>\n <\/p>\n Peanut Butter-Banana Flaxseed Smoothie<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit 1 serving Peanut Butter-Banana Flaxseed Smoothie<\/a> snack and add \u00bd cup low-fat plain kefir.\n<\/p>\n Make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Week 3 Daily Totals: 1,805 calories, 73g fat, 91g protein, 214g carbohydrate, 43g fiber, 1,579mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (422 calories)\n<\/p>\n Serve with: 1 cup cherries<\/p>\n Dinner (495 calories)\n<\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit 1 serving Peanut Butter-Banana Flaxseed Smoothie<\/a> snack and add \u00bd cup low-fat plain kefir.\n<\/p>\n Make it 2,000 calories: Add 1 serving Simple Spinach Salad<\/a> to dinner.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,804 calories, 84g fat, 98g protein, 173g carbohydrate, 33g fiber, 2,025mg sodium\n<\/p>\n Breakfast (536 calories)\n<\/p>\n Lunch (438 calories)\n<\/p>\n <\/p>\n Sweet Potato, Kale & Chicken Salad with Peanut Dressing<\/p>\n <\/a><\/p>\n Serve with: \u00bd cup cherries<\/p>\n Dinner (412 calories)\n<\/p>\n <\/p>\n Vegetarian Enchilada Casserole<\/p>\n <\/a> <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Anti-Inflammatory Energy Balls<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a>.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,798 calories, 79g fat, 100g protein, 184g carbohydrate, 35g fiber, 1,548mg sodium\n<\/p>\n Breakfast (408 calories)\n<\/p>\n Lunch (438 calories)\n<\/p>\n Dinner (412 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit 1 serving Anti-Inflammatory Energy Balls<\/a> and 1 serving White Bean\u2013Stuffed Mini Bell Peppers<\/a> as snacks.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,793 calories, 86g fat, 116g protein, 140g carbohydrate, 33g fiber, 1,965mg sodium\n<\/p>\n Breakfast (421 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (508 calories)\n<\/p>\n <\/p>\n 5-Ingredient Taco Stuffed Peppers<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple + 2 Tbsp. almond butter (305 calories)<\/p>\n <\/p>\n Cottage Cheese\u2013Berry Bowl<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit the 1 medium apple + 2 Tbsp. almond butter snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,809 calories, 67g fat, 120g protein, 198g carbohydrate, 35g fiber, 1,771mg sodium\n<\/p>\n Breakfast (408 calories)\n<\/p>\n Lunch (393 calories)\n<\/p>\n Dinner (577 calories)\n<\/p>\n <\/p>\n Creamy One-Pot Penne Primavera with Shrimp<\/p>\n <\/a> Brussels Sprouts Caesar Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 cup sliced strawberries.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,811 calories, 70g fat, 96g protein, 220g carbohydrate, 43g fiber, 1,672mg sodium\n<\/p>\n Breakfast (357 calories)\n<\/p>\n Lunch (420 calories)\n<\/p>\n Dinner (455 calories)\n<\/p>\n Serve with: 1-oz. slice whole-wheat baguette<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to \u00be cup low-fat plain kefir.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,775 calories, 75g fat, 96g protein, 194g carbohydrate, 39g fiber, 1,527mg sodium\n<\/p>\n Breakfast (408 calories)\n<\/p>\n Lunch (414 calories)\n<\/p>\n <\/p>\n Cucumber-Chicken Green Goddess Wrap<\/p>\n <\/a><\/p>\n Serve with: 1 medium orange<\/p>\n Dinner (535 calories)\n<\/p>\n <\/p>\n Crispy Sheet-Pan Black Bean Tacos<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese-Berry Bowl<\/a>.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Week 4 Daily Totals: 1,801 calories, 82g fat, 102g protein, 192g carbohydrate, 33g fiber, 1,496mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (414 calories)\n<\/p>\n Dinner (625 calories)\n<\/p>\n <\/p>\n Creamy Salmon & Asparagus Pasta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 large pear (131 calories)\u00bc cup dry-roasted unsalted almonds (206 calories)<\/p>\n Make it 1,500 calories: Change snacks to 1 clementine.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,794 calories, 94g fat, 84g protein, 168g carbohydrate, 51g fiber, 1,624mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n <\/p>\n Mango, Passion Fruit & Coconut Chia Pudding<\/p>\n <\/a><\/p>\n Lunch (438 calories)\n<\/p>\n Serve with: 1 cup strawberries, sliced<\/p>\n Dinner (453 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to \u00bd cup low-fat plain kefir.\n<\/p>\n Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad<\/a> to dinner.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,808 calories, 89g fat, 78g protein, 182g carbohydrate, 50g fiber, 1,460mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (438 calories)\n<\/p>\n Dinner (540 calories)\n<\/p>\n <\/p>\n High-Protein Caprese Chickpea Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Substitute 1 medium orange for the \u00be cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola<\/a> + \u00bc cup blueberries snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,804 calories, 91g fat, 84g protein, 171g carbohydrate, 46g fiber, 1,609mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (438 calories)\n<\/p>\n Dinner (535 calories)\n<\/p>\n <\/p>\n Chicken Tacos with Brussels Sprouts<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Substitute 1 medium orange for the \u00be cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola<\/a> + \u00bc cup blueberries snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,813 calories, 79g fat, 95g protein, 199g carbohydrate, 38g fiber, 1,738mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (482 calories)\n<\/p>\n Dinner (489 calories)\n<\/p>\n <\/p>\n Slow-Cooker Turkey Chili with Butternut Squash<\/p>\n <\/a> The Simplest Spinach Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a>.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,821 calories, 69g fat, 96g protein, 227g carbohydrate, 48g fiber, 1,733mg sodium\n<\/p>\n Breakfast (357 calories)\n<\/p>\n Lunch (367 calories)\n<\/p>\n Dinner (427 calories)\n<\/p>\n <\/p>\n Fajita-Stuffed Portobello Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit \u00be cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola<\/a> + \u00bc cup blueberries (345 calories) snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,788 calories, 77g fat, 124g protein, 168g carbohydrate, 37g fiber, 1,721mg sodium\n<\/p>\n Breakfast (424 calories)\n<\/p>\n Lunch (367 calories)\n<\/p>\n Dinner (576 calories)\n<\/p>\n <\/p>\n Creamy Basil-Tomato Chicken Pasta Bake<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a>.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Week 5 Daily Totals: 1,797 calories, 87g fat, 107g protein, 161g carbohydrate, 32g fiber, 1,608mg sodium\n<\/p>\n Breakfast (398 calories)\n<\/p>\n Lunch (415 calories)\n<\/p>\n Dinner (505 calories)\n<\/p>\n <\/p>\n Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit snacks\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,815 calories, 86g fat, 83g protein, 190g carbohydrate, 36g fiber, 2,124mg sodium\n<\/p>\n Breakfast (421 calories)\n<\/p>\n Lunch (458 calories)\n<\/p>\n Dinner (519 calories)\n<\/p>\n <\/p>\n Brothy Lemon-Garlic Beans<\/p>\n <\/a> Kale Salad with Balsamic & Parmesan<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a>.\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, you can mix and match meals if there\u2019s one you don’t like. Feel free to repeat a meal in this plan or browse some of our other high-fiber recipes<\/a> for additional inspiration. When creating this plan, we aimed for at least 30 grams of fiber per day. If you\u2019re making a swap, you may want to choose a meal with a similar nutrition profile.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n You can eat the same breakfast and lunch every day if you prefer. Each option is fiber-rich and around 400 calories, so a simple swap should work for most people.<\/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 Can fiber help with weight loss?\n<\/p>\n Fiber has many benefits, including facilitating weight loss. Research shows that a high-fiber diet can promote weight loss and prevent weight gain.<\/p>\n Health Benefits of a High-Fiber Diet <\/p>\n While traditionally linked to promoting regularity in the bathroom, the health benefits of fiber go well beyond better digestion. This important carbohydrate can help promote more stable blood sugar levels, improve heart health and lower cholesterol, facilitate weight loss, improve gut health and reduce inflammation. Fiber is a type of indigestible carbohydrate found in plants. Foods rich in fiber include beans, lentils, nuts, seeds and whole grains as well as most fruits and vegetables. While fiber goals can vary, most women should aim for at least 25 to 28 grams of fiber while men should aim for about 28 to 34 grams of fiber per day.<\/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.\u00a0<\/p>\n Dig Deeper Dietitians Told Me Their Go-To High-Fiber Foods\u2014These 11 Topped the List<\/p>\n
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\n Day 8 <\/p>\n
\n1 medium apple + 2 Tbsp. natural peanut butter (305 calories)<\/p>\n
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\n Day 15 <\/p>\n
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\n Day 22 <\/p>\n
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\n Day 29 <\/p>\n
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