| DAYS | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| MEALS | Breakfast: Pesto Breakfast Sandwich Lunch: White Bean Caprese Salad Dinner: Salmon & Creamy Orzo |
Breakfast: Yogurt, Berries & Almonds Lunch: Chicken & Kale Soup Dinner: Creamy Chicken Pasta |
Breakfast: Yogurt, Berries & Almonds Lunch: Chicken & Kale Soup Dinner: Steak Enchilada Skillet |
Breakfast: Pesto Breakfast Sandwich Lunch: Chicken & Kale Soup Dinner: Shrimp Fried Rice |
Breakfast: Yogurt, Berries & Almonds Lunch: Chicken & Kale Soup Dinner: Creamy Chicken & Green Beans |
Breakfast: Yogurt, Berries & Almonds Lunch: White Bean Caprese Salad Dinner: Chicken, Brussels & Gnocchi |
Breakfast: Pesto Breakfast Sandwich Lunch: White Bean Caprese Salad Dinner: Beef-Barley Soup & Salad |
| DAILY TOTALS | Calories: 1,802; Protein: 100g; Fat: 102g; Carbs: 127g; Sodium: 1,742mg | Calories: 1,824; Protein: 113g; Fat: 64g; Carbs: 211g; Sodium: 1,320mg | Calories: 1,824; Protein: 119g; Fat: 65g; Carbs: 198g; Sodium: 1,422mg | Calories: 1,789; Protein: 97g; Fat: 81g; Carbs: 174g; Sodium: 2,171mg | Calories: 1,808; Protein: 119g; Fat: 72g; Carbs: 175g; Sodium: 1,349mg | Calories: 1,803; Protein: 107g; Fat: 81g; Carbs: 176g; Sodium: 1,195mg | Calories: 1,805; Protein: 89g; Fat: 103g; Carbs: 135g; Sodium: 2,278mg |
Week 1
Day 1
Daily Totals: 1,802 calories, 102g fat, 100g protein, 127g carbohydrates, 28g fiber, 1,742mg sodium.
Breakfast (585 calories)
Lunch (484 calories)
- Serve with ¼ cup unsalted dry-roasted almonds.
Dinner (459 calories)
Snacks:
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita and swap the P.M. snack for a medium orange.
To adjust to 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.
Day 2
Daily Totals: 1,824 calories, 64g fat, 113g protein, 211g carbohydrates, 38g fiber, 1,320mg sodium.
Breakfast (355 calories)
- Serve with 1 cup low-fat plain strained (Greek-style) yogurt, ½ cup blueberries, and ¼ cup sliced almonds.
Lunch (397 calories)
Dinner (426 calories)
Snacks:
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories).
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
- 1 medium orange and 1 cup low-fat plain kefir (171 calories).
To adjust to 1,500 calories: Remove peanut butter at A.M. snack and skip the pear at lunch.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.
Day 3
Daily Totals: 1,824 calories, 65g fat, 119g protein, 198g carbohydrates, 35g fiber, 1,422mg sodium.
Breakfast (355 calories)
Lunch (397 calories)
Dinner (730 calories)
Snacks:
To adjust to 1,500 calories: Remove almonds at breakfast, orange at A.M. snack, and pear at lunch.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 4
Daily Totals: 1,789 calories, 81g fat, 97g protein, 174g carbohydrates, 29g fiber, 2,171mg sodium.
Breakfast (585 calories)
Lunch (397 calories)
Dinner (393 calories)
Snacks:
- 1 cup low-fat plain strained (Greek-style) yogurt and 1 serving of No-Added-Sugar Chia Seed Jam (180 calories).
- 1 medium peach and ¼ cup unsalted dry-roasted shelled pistachios (234 calories).
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita and substitute ½ cup blueberries for the peach at P.M. snack.
To adjust to 2,000 calories: Add 1 serving of Orange-Mango Smoothie as an evening snack.
Day 5
Daily Totals: 1,808 calories, 72g fat, 119g protein, 175g carbohydrates, 35g fiber, 1,349mg sodium.
Breakfast (355 calories)
Lunch (397 calories)
Dinner (410 calories)
Snacks:
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories).
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
- 1 medium orange and 1 cup low-fat plain kefir (171 calories).
To adjust to 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and skip peanut butter at A.M. snack.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.
Day 6
Daily Totals: 1,803 calories, 81g fat, 107g protein, 176g carbohydrates, 33g fiber, 1,195mg sodium.
Breakfast (355 calories)
Lunch (484 calories)
Dinner (604 calories)
Snacks:
To adjust to 1,500 calories: Omit sliced almonds at breakfast and swap P.M. snack for ⅓ cup blackberries.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
Day 7
Daily Totals: 1,805 calories, 103g fat, 89g protein, 135g carbohydrates, 30g fiber, 2,278mg sodium.
Breakfast (585 calories)
Lunch (484 calories)
Dinner (462 calories)
Snacks:
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita, and modify P.M. snack to a medium orange.
To adjust to 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Week 2
Day 8
Daily Totals: 1,796 calories, 92g fat, 106g protein, 153g carbohydrates, 35g fiber, 1,153mg sodium.
Breakfast (355 calories)
Lunch (447 calories)
Dinner (454 calories)
Snacks:
- ¼ cup unsalted dry-roasted almonds and ½ cup raspberries (238 calories).
- 1 large pear (131 calories).
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
To adjust to 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to 1 plum.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.
Day 9
Daily Totals: 1,804 calories, 82g fat, 99g protein, 171g carbohydrates, 29g fiber, 1,950mg sodium.
Breakfast (505 calories)
Lunch (471 calories)
Dinner (472 calories)
Snacks:
- 1 cup low-fat plain strained (Greek-style) yogurt and 1 serving of No-Added-Sugar Chia Seed Jam (180 calories).
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories).
To adjust to 1,500 calories: Omit Orange-Mango Smoothie at breakfast and adjust P.M. snack to 1 medium apple.
To adjust to 2,000 calories: Add 1 medium apple to lunch and 1 medium banana to P.M. snack.
Day 10
Daily Totals: 1,792 calories, 80g fat, 87g protein, 182g carbohydrates, 28g fiber, 1,982mg sodium.
Breakfast (505 calories)
Lunch (471 calories)
Dinner (475 calories)
Snacks:
- Omit Orange-Mango Smoothie at breakfast and raspberries at A.M. snack.
To adjust to 1,500 calories: Omit Orange-Mango Smoothie at breakfast and change A.M. snack to 1 medium apple.
To adjust to 2,000 calories: Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.
Day 11
Daily Totals: 1,778 calories, 63g fat, 92g protein, 215g carbohydrates, 36g fiber, 2,041mg sodium.
Breakfast (505 calories)
Lunch (471 calories)
Dinner (500 calories)
Snacks:
To adjust to 1,500 calories: Omit Orange-Mango Smoothie at breakfast and change A.M. snack to 1 medium apple.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 12
Daily Totals: 1,823 calories, 77g fat, 98g protein, 189g carbohydrates, 32g fiber, 2,041mg sodium.
Breakfast (505 calories)
Lunch (471 calories)
Dinner (500 calories)
Snacks:
To adjust to 1,500 calories: Omit Orange-Mango Smoothie at breakfast and change A.M. snack to 1 medium apple.
To adjust to 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 13
Daily Totals: 1,790 calories, 70g fat, 89g protein, 209g carbohydrates, 35g fiber, 1,815mg sodium.
Breakfast (505 calories)
Lunch (447 calories)
Dinner (471 calories)
Snacks:
To adjust to 1,500 calories: Omit Orange-Mango Smoothie at breakfast and substitute 1 clementine for the apple at lunch.
To adjust to 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 14
Daily Totals: 1,815 calories, 93g fat, 105g protein, 148g carbohydrates, 29g fiber, 1,501mg sodium.
Breakfast (355 calories)
Lunch (414 calories)
Dinner (683 calories)
Snacks:
- ¼ cup unsalted dry-roasted shelled pistachios and ¼ cup raspberries (192 calories).
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
To adjust to 1,500 calories: Omit pistachios at A.M. snack and change P.M. snack to ½ cup low-fat plain kefir.
To adjust to 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 3
Day 15
Daily Totals: 1,818 calories, 100g fat, 102g protein, 137g carbohydrates, 35g fiber, 1,422mg sodium.
Breakfast (355 calories)
Lunch (391 calories)
Dinner (391 calories)
Snacks:
To adjust to 1,500 calories: Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack.
To adjust to 2,000 calories: Add 1 serving of Massaged Kale Salad to dinner.
Day 16
Daily Totals: 1,809 calories, 79g fat, 114g protein, 170g carbohydrates, 34g fiber, 2,223mg sodium.
Breakfast (495 calories)
Lunch (469 calories)
Dinner (391 calories)
Snacks:
To adjust to 1,500 calories: Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.
To adjust to 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 17
Daily Totals: 1,785 calories, 79g fat, 103g protein, 180g carbohydrates, 34g fiber, 2,064mg sodium.
Breakfast (495 calories)
Lunch (469 calories)
Dinner (415 calories)
Snacks:
- 1 serving of Pickled Tuna Salad and 10 whole-wheat crackers (275 calories).
- 1 large pear (131 calories).
To adjust to 1,500 calories: Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 18
Daily Totals: 1,801 calories, 90g fat, 94g protein, 167g carbohydrates, 35g fiber, 1,497mg sodium.
Breakfast (495 calories)
Lunch (469 calories)
Dinner (398 calories)
Snacks:
To adjust to 1,500 calories: Omit kefir at breakfast and omit almonds at A.M. snack.
To adjust to 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 19
Daily Totals: 1,810 calories, 95g fat, 103g protein, 152g carbohydrates, 34g fiber, 1,695mg sodium.
Breakfast (495 calories)
Lunch (469 calories)
Dinner (500 calories)
Snacks:
To adjust to 1,500 calories: Omit kefir at breakfast and skip afternoon snack.
To adjust to 2,000 calories: Add a serving of Pineapple & Avocado Salad to dinner.
Day 20
Daily Totals: 1,782 calories, 84g fat, 100g protein, 175g carbohydrates, 35g fiber, 1,324mg sodium.
Breakfast (355 calories)
Lunch (484 calories)
Dinner (544 calories)
Snacks:
- ¼ cup unsalted dry-roasted shelled pistachios and 1 cup sliced strawberries (229 calories).
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
To adjust to 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack.
To adjust to 2,000 calories: Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.
Day 21
Daily Totals: 1,807 calories, 93g fat, 94g protein, 161g carbohydrates, 38g fiber, 1,393mg sodium.
Breakfast (355 calories)
Lunch (394 calories)
Dinner (478 calories)
Snacks:
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories).
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
- 1 medium banana (105 calories).
To adjust to 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Week 4
Day 22
Daily Totals: 1,823 calories, 80g fat, 102g protein, 183g carbohydrates, 32g fiber, 1,878mg sodium.
Breakfast (585 calories)
Lunch (484 calories)
Dinner (419 calories)
Snacks:
- 1 cup low-fat plain kefir and 1 cup blackberries (156 calories).
- 1 cup low-fat plain strained (Greek-style) yogurt and 1 serving of No-Added-Sugar Chia Seed Jam (180 calories).
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at A.M. snack.
To adjust to 2,000 calories: Add 1 serving of Orange-Mango Smoothie to breakfast and omit blackberries at A.M. snack.
Day 23
Daily Totals: 1,797 calories, 78g fat, 118g protein, 167g carbohydrates, 32g fiber, 1,079mg sodium.
Breakfast (355 calories)
Lunch (356 calories)
Dinner (419 calories)
Snacks:
- 1 cup low-fat plain kefir and ¾ cup blackberries (156 calories).
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories).
- ¼ cup unsalted dry-roasted almonds (206 calories).
To adjust to 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.
To adjust to 2,000 calories: Reduce to ½ cup blackberries at A.M. snack and add 1 serving of Orange-Mango Smoothie as an evening snack.
Day 24
Daily Totals: 1,804 calories, 101g fat, 88g protein, 146g carbohydrates, 30g fiber, 1,910mg sodium.
Breakfast (585 calories)
Lunch (356 calories)
Dinner (480 calories)
Snacks:
- ¼ cup unsalted dry-roasted almonds and 1 cup blackberries (253 calories).
- 1 large pear (131 calories).
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at A.M. snack.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.
Day 25
Daily Totals: 1,820 calories, 71g fat, 127g protein, 181g carbohydrates, 32g fiber, 1,844mg sodium.
Breakfast (355 calories)
Lunch (356 calories)
Dinner (526 calories)
Snacks:
- 1 serving of Pickled Tuna Salad and 10 whole-wheat crackers (275 calories).
- ¼ cup unsalted dry-roasted shelled pistachios and 1 large pear (307 calories).
To adjust to 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.
To adjust to 2,000 calories: Add 1 serving of Horiatiki (Greek Salad) to dinner.
Day 26
Daily Totals: 1,815 calories, 83g fat, 123g protein, 146g carbohydrates, 29g fiber, 2,054mg sodium.
Breakfast (606 calories)
Lunch (356 calories)
Dinner (593 calories)
Snacks:
- ¾ cup low-fat plain kefir and ¾ cup blackberries (129 calories).
- 1 large pear (131 calories).
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita and change P.M. snack to 1 medium apple.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 27
Daily Totals: 1,795 calories, 78g fat, 131g protein, 149g carbohydrates, 32g fiber, 1,162mg sodium.
Breakfast (355 calories)
Lunch (484 calories)
Dinner (593 calories)
Snacks:
To adjust to 1,500 calories: Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.
To adjust to 2,000 calories: Add 1 plum to lunch and ¼ cup unsalted dry-roasted shelled pistachios to evening snack.
Day 28
Daily Totals: 1,812 calories, 88g fat, 119g protein, 147g carbohydrates, 32g fiber, 1,086mg sodium.
Breakfast (355 calories)
Lunch (409 calories)
Dinner (398 calories)
Snacks:
- 1 serving of Cottage Cheese-Berry Bowl (170 calories).
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories).
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories).
To adjust to 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.
To adjust to 2,000 calories: Omit orange at lunch and add 1 serving of Orange-Mango Smoothie as an evening snack.
Week 5
Day 29
Daily Totals: 1,806 calories, 86g fat, 97g protein, 169g carbohydrates, 31g fiber, 2,037mg sodium.
Breakfast (585 calories)
Lunch (365 calories)
Dinner (541 calories)
Snacks:
To adjust to 1,500 calories: Change breakfast to 1 serving of Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at P.M. snack.
To adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 30
Daily Totals: 1,797 calories, 61g fat, 127g protein, 199g carbohydrates, 34g fiber, 1,825mg sodium.
Breakfast (355 calories)
Lunch (365 calories)
Dinner (537 calories)
Snacks:
To adjust to 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch, and skip evening snack.
To adjust to 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
