Easy 30-Day Weight-Loss Meal Plan for Summer season

For many people, summer season means a extra relaxed schedule and spending as a lot time outdoors as potential. On this 30-day meal plan, we intention to simplify the meal routine whereas having fun with the very best seasonal produce of summer season. Over the following month, you may spend extra time grilling as a substitute of standing over a range, and you will find recipes with shorter ingredient lists to get dinner on the desk (or patio!) in a flash. Summer season lends itself to simplicity: as a result of the vegetables and fruit are so tasty this time of 12 months, there’s not a number of prep work or seasoning wanted.

Related: Methods to Lose Weight When You Do not Know The place to Begin, In response to a Dietitian

Should you’re following this plan for weight reduction, we set the calorie stage at 1,500 per day, which is a stage the place most individuals reduce weight, plus included modifications for 1,200 and a pair of,000 energy a day, relying in your calorie wants.

Tricks to Simplify Your Meal Routine

• Plan Forward: Spending a while initially of the week roughly planning what you may have for every meal could make an enormous distinction for those who’re attempting to eat more healthy. It tends to scale back impulsive takeout dinners, plus you will not must ask the dreaded “What ought to I cook dinner for dinner?” query each day. On this plan, we mapped out 30 days but when that feels overwhelming, then begin with planning just some days at time and go from there.
• Store with a Listing: Should you plan just a few meals forward of time and make a grocery checklist, you may keep away from a number of back-and-forth journeys to the shop for one or two objects. Plus, purchasing with an inventory tends to economize as a result of we’re much less more likely to impulse-buy.
• Embrace No-Cook dinner Meals: Summer season is a good time for no-cook meals. Pantry staples, like canned beans over some greens, could make an superior and fast lunch. As a result of summer season produce is so contemporary and scrumptious, it is good for easy and simple meals. Associated: Wholesome No-Cook dinner Recipes
• Inventory Your Pantry: A well-stocked pantry is so useful for those who’re attempting to rapidly get a meal on the desk. Canned beans, entire grains like quinoa and brown rice, plus an array of herbs and spices are the staples of many primary meals. Study Extra: Methods to Inventory Your Pantry
• Take into account a CSA: Group Supported Agriculture shares, or CSAs, present a superb approach to help your native farmer, up your produce consumption and revel in seasonal vegetables and fruit. Some CSAs preselect your haul for the week, whereas others have you ever select your personal produce to take dwelling. Both manner, you may at all times have entry to native produce and will not must consistently marvel what’s in season.

See Extra: Wholesome Meal Plans

Week 1

Week 1

Methods to Meal-Prep Your Week of Meals:

1. Make Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 by 5.
2. Put together Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast all through this week. Freeze 4 servings to have later this month.

Day 1

86973.jpg

Breakfast (296 energy)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (268 energy)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (430 energy)

• 1 serving Mason Jar Energy Salad with Chickpeas & Tuna

P.M. Snack (131 energy)

• 1 giant pear

Dinner (380 energy)

• 1 serving Grilled Salmon with Candy Peppers
• ½ cup cooked brown rice

Every day Totals: 1,505 energy, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fats, 1,216 mg sodium

To make it 1,200 energy: Omit the almonds at A.M. snack and alter P.M. snack to 1 plum.

To make it 2,000 energy: Improve to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 2

Herb-Grilled Hen Frites

Breakfast (287 energy)

• 1 serving Muesli with Raspberries

A.M. Snack (282 energy)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 2 Tbsp. chopped walnuts

Lunch (337 energy)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (95 energy)

• 1 medium apple

Dinner (483 energy)

• 1 serving Herb-Grilled Hen Frites

Every day Totals: 1,484 energy, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fats, 1,223 mg sodium

To make it 1,200 energy: Omit the yogurt and walnuts at A.M. snack.

To make it 2,000 energy: Add 3 Tbsp. pure peanut butter to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 3

Greek Muffin-Tin-Omelets With Feta and Peppers on white plate

Breakfast (285 energy)

• 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (282 energy)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 2 Tbsp. chopped walnuts

Lunch (337 energy)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (163 energy)

• 1 medium peach
• 8 walnut halves

Dinner (449 energy)

• 1 serving Grilled Eggplant & Tomato Pasta

Every day Totals: 1,515 energy, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fats, 1,302 mg sodium

To make it 1,200 energy: Omit the yogurt and walnuts at A.M. snack and omit the peach at P.M. snack.

To make it 2,000 energy: Improve to three Tbsp. walnuts at A.M. snack, add 1 giant pear to lunch, improve to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.

Day 4

muesli with raspberries

Breakfast (287 energy)

• 1 serving Muesli with Raspberries

A.M. Snack (234 energy)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped walnuts

Lunch (337 energy)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (59 energy)

• 1 medium peach

Dinner (584 energy)

• 1 serving Grilled Hen Tacos with Slaw & Lime Crema
• 1 serving Guacamole Chopped Salad

Every day Totals: 1,501 energy, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fats, 1,514 mg sodium

To make it 1,200 energy: Omit the walnuts at A.M. snack and omit the Guacamole Chopped Salad at dinner.

To make it 2,000 energy: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add ¼ cup walnut halves to P.M. snack.

Day 5

Brussels Sprouts Salad with Crunchy Chickpeas

Breakfast (285 energy)

• 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (275 energy)

• 1 cup low-fat plain Greek yogurt
• 1 Tbsp. chopped walnuts
• 1 cup blackberries

Lunch (337 energy)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Dinner (383 energy)

• 1 serving Hen Caesar Pasta Salad

Meal-Prep Tip: Reserve 2 servings of the Hen Caesar Pasta Salad to have for lunch on Days 6 and seven.

Every day Totals: 1,486 energy, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fats, 1,483 mg sodium

To make it 1,200 energy: Omit the yogurt and walnuts at A.M. snack and scale back to twenty almonds at P.M. snack.

To make it 2,000 energy: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.

Day 6

frittata

Breakfast (287 energy)

• 1 serving Muesli with Raspberries

A.M. Snack (248 energy)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blueberries

Lunch (383 energy)

• 1 serving Hen Caesar Pasta Salad

P.M. Snack (119 energy)

• 1 (5-oz.) container low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (459 energy)

• 1 serving Spring Inexperienced Frittata
• 1 serving Guacamole Chopped Salad

Every day Totals: 1,498 energy, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fats, 1,305 mg sodium

To make it 1,200 energy: Omit the almonds at A.M. snack and omit the yogurt at P.M. snack.

To make it 2,000 energy: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast plus improve to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 7

greek-salad-with-edamame.jpeg

Breakfast (296 energy)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (268 energy)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (383 energy)

• 1 serving Hen Caesar Pasta Salad

P.M. Snack (135 energy)

• 1 plum
• 8 walnut halves

Dinner (439 energy)

• 1 serving Greek Salad with Edamame
• 1-oz. slice whole-wheat baguette

Every day Totals: 1,521 energy, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fats, 1,671 mg sodium

To make it 1,200 energy: Omit the almonds at A.M. snack and omit the walnuts at P.M. snack.

To make it 2,000 energy: Add 1 giant pear to breakfast, improve to ⅓ cup almonds at A.M. snack, improve to ⅓ cup walnuts at P.M. snack, and add 1 serving All the things Bagel Avocado Toast to dinner.

Week 2

Week 2

Methods to Meal-Prep Your Week of Meals:

1. Make Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 9 by 12.

Day 8

superfood chopped salmon salad

Breakfast (320 energy)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

A.M. Snack (268 energy)

• 1 cup blackberries
• ¼ cup unsalted dry-roasted almonds

Lunch (364 energy)

• 1 serving White Bean & Avocado Toast
• 1 (5-oz.) container low-fat plain Greek yogurt
• 1 plum

P.M. Snack (164 energy)

• ¼ cup walnut halves

Dinner (409 energy)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Every day Totals: 1,524 energy, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fats, 944 mg sodium

To make it 1,200 energy: Omit almonds at A.M. snack and alter P.M. snack to 1 plum.

To make it 2,000 energy: Add 1 whole-wheat English muffin with 1½ Tbsp. pure peanut butter to breakfast and add 1 serving All the things Bagel Avocado Toast to dinner.

Day 9

Hen Veggie Fajitas

Breakfast (324 energy)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (364 energy)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (215 energy)

• ½ cup raspberries
• 14 walnut halves

Dinner (391 energy)

• 1 serving Hen & Veggie Fajitas

Every day Totals: 1,500 energy, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fats, 1,224 mg sodium

To make it 1,200 energy: Change A.M. snack to 1 plum and scale back to six walnut halves at P.M. snack.

To make it 2,000 energy: Add 1 medium apple to breakfast, improve to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, improve to ⅓ cup walnuts at P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 10

Spinach, Peanut Butter Banana Smoothie Credit score: Ted & Chelsea Cavanaugh

Breakfast (324 energy)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (364 energy)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (324 energy)

• 1 cup blackberries
• 20 walnut halves

Dinner (442 energy)

• 1 serving Grilled Flank Steak with Tomato Salad
• 1-oz. slice whole-wheat baguette

Every day Totals: 1,517 energy, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fats, 1,100 mg sodium

To make it 1,200 energy: Cut back to five walnut halves at P.M. snack and omit the baguette at dinner.

To make it 2,000 energy: Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack, and add 1 serving All the things Bagel Avocado Toast to dinner.

Day 11

Greek Summer season-Squash Grilled Pizza

Breakfast (320 energy)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

A.M. Snack (270 energy)

• 1 cup raspberries
• ¼ cup unsalted dry-roasted almonds

Lunch (364 energy)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (135 energy)

• 1 plum
• 8 walnut halves

Dinner (418 energy)

• 1 serving Greek Summer season-Squash Grilled Pizza

Every day Totals: 1,507 energy, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fats, 1,151 mg sodium

To make it 1,200 energy: Omit the walnuts at breakfast and omit the almonds at A.M. snack.

To make it 2,000 energy: Improve to 4 Tbsp. walnuts at breakfast, improve to ⅓ cup almonds at A.M. snack, improve to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.

Day 12

Spicy Slaw Bowls with Shrimp & Edamame

Breakfast (320 energy)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (364 energy)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (237 energy)

• 1 plum
• ¼ cup unsalted dry-roasted almonds

Dinner (518 energy)

• 1 serving Hen Pesto Pasta with Asparagus

Meal-Prep Tip: Reserve 2 servings of the Hen Pesto Pasta with Asparagus to have for lunch on Days 13 and 14.

Every day Totals: 1,502 energy, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fats, 811 mg sodium

To make it 1,200 energy: Omit the walnuts at breakfast and omit the almonds at P.M. snack.

To make it 2,000 energy: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 13

Higher-Than-Takeout Burgers with Candy Potato Fries

Breakfast (324 energy)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (62 energy)

• 1 cup blackberries

Lunch (518 energy)

• 1 serving Hen Pesto Pasta with Asparagus

P.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Dinner (408 energy)

• 1 serving Higher-Than-Takeout Burgers with Candy Potato Fries

Every day Totals: 1,518 energy, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fats, 1,270 mg sodium

To make it 1,200 energy: Change breakfast to 1 serving Raspberry-Kefir Energy Smoothie, scale back to ½ cup blackberries at A.M. snack, and alter P.M. snack to ½ cup sliced cucumber.

To make it 2,000 energy: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 14

Cobb Salad with Herb-Rubbed Hen

Breakfast (320 energy)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

A.M. Snack (165 energy)

• 1 (5-oz.) container low-fat plain Greek yogurt
• 1 cup blackberries

Lunch (518 energy)

• 1 serving Hen Pesto Pasta with Asparagus

P.M. Snack (64 energy)

• 1 cup raspberries

Dinner (412 energy)

• 1 serving Cobb Salad with Herb-Rubbed Hen

Every day Totals: 1,479 energy, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fats, 1,027 mg sodium

To make it 1,200 energy: Omit the walnuts at breakfast and alter A.M. snack to ½ cup sliced cucumber.

To make it 2,000 energy: Improve to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack, and add 1 serving All the things Bagel Avocado Toast to dinner.

Week 3

week 3

Methods to Meal-Prep Your Week of Meals:

1. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 by 19.
2. Put together Cinnamon Roll In a single day Oats to have for breakfast on Days 16 by 20.

Day 15

Easy Grilled Salmon & Greens

Breakfast (296 energy)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (325 energy)

• 1 serving Inexperienced Salad with Edamame & Beets

P.M. Snack (274 energy)

• ⅓ cup walnut halves
• 1 medium peach

Dinner (405 energy)

• 1 serving Easy Grilled Salmon & Greens
• ½ cup cooked brown rice

Every day Totals: 1,506 energy, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fats, 1,452 mg sodium

To make it 1,200 energy: Change A.M. snack to 1 plum and scale back to eight walnut halves at P.M. snack.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.

Day 16

cinnamon roll in a single day oats shot overhead in mason jars with raspberries and pecans on high

Breakfast (321 energy)

• 1 serving Cinnamon Roll In a single day Oats
• ¾ cup low-fat plain Greek yogurt

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (293 energy)

• 1 cup blackberries
• 30 unsalted dry-roasted almonds

Dinner (432 energy)

• 1 serving Hen, Brussels Sprouts & Mushroom Salad

Every day Totals: 1,485 energy, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fats, 1,439 mg sodium

To make it 1,200 energy: Change P.M. snack to 1 plum.

To make it 2,000 energy: Add ⅓ cup almonds to A.M. snack, improve to 40 almonds at P.M. snack, and add 1 serving All the things Bagel Avocado Toast to dinner.

Day 17

Bruschetta Hen Pasta

Breakfast (321 energy)

• 1 serving Cinnamon Roll In a single day Oats
• ¾ cup low-fat plain Greek yogurt

A.M. Snack (253 energy)

• ¾ cup blackberries
• ¼ cup unsalted dry-roasted almonds

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (64 energy)

• 1 cup raspberries

Dinner (499 energy)

• 1 serving Bruschetta Hen Pasta

Every day Totals: 1,511 energy, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fats, 1,697 mg sodium

To make it 1,200 energy: Omit the yogurt at breakfast and omit the almonds at A.M. snack.

To make it 2,000 energy: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 18

Grilled Hen Tacos with Slaw Lime Crema

Breakfast (321 energy)

• 1 serving Cinnamon Roll In a single day Oats
• ¾ cup low-fat plain Greek yogurt

A.M. Snack (59 energy)

• 1 medium peach

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (167 energy)

• 1 cup blackberries
• ½ cup low-fat plain Greek yogurt

Dinner (584 energy)

• 1 serving Grilled Hen Tacos with Slaw & Lime Crema
• 1 serving Guacamole Chopped Salad

Every day Totals: 1,505 energy, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fats, 1,932 mg sodium

To make it 1,200 energy: Omit the yogurt at P.M. snack and omit the Guacamole Chopped Salad at dinner.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and add 30 almonds to A.M. snack.

Day 19

spinach & strawberry meal-prep salad

Breakfast (321 energy)

• 1 serving Cinnamon Roll In a single day Oats
• ¾ cup low-fat plain Greek yogurt

A.M. Snack (131 energy)

• 1 giant pear

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (277 energy)

• 1 cup blueberries
• 25 unsalted dry-roasted almonds

Dinner (413 energy)

• 1 serving Spring Inexperienced Frittata
• 1 serving Cucumber & Avocado Salad

Every day Totals: 1,516 energy, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fats, 1,582 mg sodium

To make it 1,200 energy: Change A.M. snack to 1 medium peach and alter P.M. snack to 1 plum.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and add 30 almonds to A.M. snack.

Day 20

Peanut Zucchini Noodle Salad with Hen

Breakfast (321 energy)

• 1 serving Cinnamon Roll In a single day Oats
• ¾ cup low-fat plain Greek yogurt

A.M. Snack (237 energy)

• 1 plum
• ¼ cup unsalted dry-roasted almonds

Lunch (383 energy)

• 1 serving Veggie & Hummus Sandwich
• 1 medium peach

P.M. Snack (59 energy)

• 1 medium peach

Dinner (495 energy)

• 1 serving Peanut Zucchini Noodle Salad with Hen
• 2 cups combined salad greens
• 1 serving Citrus French dressing

Every day Totals: 1,494 energy, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fats, 1,705 mg sodium

To make it 1,200 energy: Cut back to ½ cup yogurt at breakfast, omit the almonds at A.M. snack and change P.M. snack to 1 plum.

To make it 2,000 energy: Add ¼ cup almonds to P.M. snack and add 1 entire avocado, sliced, to dinner.

Day 21

Speedy Crab Truffles

Breakfast (296 energy)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (383 energy)

• 1 serving Veggie & Hummus Sandwich
• 1 medium peach

P.M. Snack (164 energy)

• ¼ cup walnut halves

Dinner (449 energy)

• 1 serving Speedy Crab Truffles
• 1 serving Citrus-Arugula Salad

Every day Totals: 1,498 energy, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fats, 1,443 mg sodium

To make it 1,200 energy: Change A.M. snack to 1 plum and alter P.M. snack to 1 medium peach.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast, improve to ⅓ cup almonds at A.M. snack, and add 1 serving All the things Bagel Avocado Toast to dinner.

Week 4

week 4

Methods to Meal-Prep Your Week of Meals:

1. Make Hen Caprese Pasta Salad Bowls to have for lunch on Days 23 by 26.

Day 22

shrimp-kebabs.jpeg

Breakfast (285 energy)

• 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (62 energy)

• 1 cup blackberries

Lunch (430 energy)

• 1 serving Mason Jar Energy Salad with Chickpeas & Tuna

P.M. Snack (270 energy)

• 1 cup raspberries
• ¼ cup unsalted dry-roasted almonds

Dinner (442 energy)

• 1 serving Shrimp & Pepper Kebabs with Grilled Crimson Onion Slaw

Every day Totals: 1,489 energy, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fats, 1,359 mg sodium

To make it 1,200 energy: Omit the peach at breakfast and omit the almonds at P.M. snack.

To make it 2,000 energy: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 23

Grilled Hen with Crimson Pepper-Pecan Romesco Sauce

Breakfast (285 energy)

• 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (62 energy)

• 1 cup blackberries

Lunch (514 energy)

• 1 serving Hen Caprese Pasta Salad Bowls

P.M. Snack (129 energy)

• 1 cup raspberries
• 5 walnut halves

Dinner (507 energy)

• 1 serving Grilled Hen with Crimson Pepper-Pecan Romesco Sauce
• 1 serving Cucumber & Avocado Salad

Every day Totals: 1,497 energy, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fats, 1,562 mg sodium

To make it 1,200 energy: Omit the peach at breakfast, omit the walnuts at P.M. snack, and substitute 1 cup steamed broccoli for the Cucumber & Avocado Salad at dinner.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and add ⅓ cup almonds to A.M. snack.

Day 24

Grilled Flank Steak with Tomato Salad

Breakfast (324 energy)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (514 energy)

• 1 serving Hen Caprese Pasta Salad Bowls

P.M. Snack (167 energy)

• 1 cup blackberries
• 8 walnut halves

Dinner (442 energy)

• 1 serving Grilled Flank Steak with Tomato Salad
• 1-oz. slice whole-wheat baguette

Every day Totals: 1,510 energy, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fats, 1,096 mg sodium

To make it 1,200 energy: Cut back to ½ cup raspberries at A.M. snack, change P.M. snack to ¼ cup sliced cucumbers, and omit the baguette at dinner.

To make it 2,000 energy: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and improve to ⅓ cup walnuts at P.M. snack.

Day 25

Plate of Spicy Shrimp Tacos recipe Credit score: Alison Miksch Images / Kindsey Decrease Prop Styling / Rishon Hanners Meals Styling

Breakfast (324 energy)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (514 energy)

• 1 serving Hen Caprese Pasta Salad Bowls

P.M. Snack (167 energy)

• 1 cup blackberries
• 8 walnut halves

Dinner (421 energy)

• 1 serving Spicy Shrimp Tacos

Every day Totals: 1,489 energy, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fats, 1,405 mg sodium

To make it 1,200 energy: Change breakfast to Raspberry-Kefir Energy Smoothie, scale back to ½ cup raspberries at A.M. snack, and alter P.M. snack to ¼ cup sliced cucumbers.

To make it 2,000 energy: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and improve to ⅓ cup walnuts at P.M. snack.

Day 26

hen caprese pasta salad in glass meals storage container

Breakfast (285 energy)

• 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (129 energy)

• 1 cup raspberries
• 5 walnut halves

Lunch (514 energy)

• 1 serving Hen Caprese Pasta Salad Bowls

P.M. Snack (131 energy)

• 1 giant pear

Dinner (418 energy)

• 1 serving Greek Summer season-Squash Grilled Pizza

Every day Totals: 1,477 energy, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fats, 1,537 mg sodium

To make it 1,200 energy: Omit the peach at breakfast, scale back to ½ cup raspberries at A.M. snack, and alter P.M. snack to 1 plum.

To make it 2,000 energy: Improve to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch, and add ⅓ cup almonds to P.M. snack.

Day 27

Greek Muffin-Tin-Omelets With Feta and Peppers on white plate

Breakfast (285 energy)

• 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (163 energy)

• 1 medium peach
• 8 walnut halves

Lunch (364 energy)

• 1 serving White Bean & Avocado Toast
• 1 (5-oz.) container low-fat plain Greek yogurt
• 1 plum

P.M. Snack (272 energy)

• ⅓ cup unsalted dry-roasted almonds

Dinner (429 energy)

• 1 serving Hen & Kale Taco Salad with Jalapeño-Avocado Ranch

Every day Totals: 1,513 energy, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fats, 1,381 mg sodium

To make it 1,200 energy: Omit the walnuts at A.M. snack and alter P.M. snack to 1 peach.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast, add 1 plum to P.M. snack, and add a 2-oz. slice of whole-wheat baguette to dinner.

Day 28

Vegetarian Quinoa-Stuffed Peppers

Breakfast (324 energy)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (59 energy)

• 1 medium peach

Lunch (364 energy)

• 1 serving White Bean & Avocado Toast
• 1 (5-oz.) container low-fat plain Greek yogurt
• 1 plum

P.M. Snack (166 energy)

• 1 cup low-fat plain Greek yogurt

Dinner (595 energy)

• 1 serving Vegetarian Quinoa-Stuffed Peppers
• 1 serving Guacamole Chopped Salad

Meal-Prep Tip: Reserve 2 servings of the Vegetarian Quinoa-Stuffed Peppers to have for lunch on Days 29 and 30.

Every day Totals: 1,506 energy, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fats, 1,384 mg sodium

To make it 1,200 energy: Cut back to ⅔ cup yogurt at P.M. snack and omit the Guacamole Chopped Salad at dinner.

To make it 2,000 energy: Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack.

Week 5

week 5 weight reduction

Day 29

Grilled Salmon with Candy Peppers

Breakfast (287 energy)

• 1 serving Muesli with Raspberries

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (408 energy)

• 1 serving Vegetarian Quinoa-Stuffed Peppers
• 1 medium peach

P.M. Snack (164 energy)

• ¼ cup walnut halves

Dinner (442 energy)

• 1 serving Grilled Salmon with Candy Peppers
• ¾ cup cooked brown rice

Every day Totals: 1,508 energy, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fats, 762 mg sodium

To make it 1,200 energy: Change A.M. snack to 1 plum and alter P.M. snack to 1 peach.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.

Day 30

spice grilled hen

Breakfast (287 energy)

• 1 serving Muesli with Raspberries

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (408 energy)

• 1 serving Vegetarian Quinoa-Stuffed Peppers
• 1 medium peach

P.M. Snack (59 energy)

• 1 medium peach

Dinner (540 energy)

• 1 serving Spiced Grilled Hen with Cauliflower “Rice” Tabbouleh
• 1 serving Cucumber & Avocado Salad

Every day Totals: 1,501 energy, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fats, 1,259 mg sodium

To make it 1,200 energy: Cut back to fifteen almonds at A.M. snack and omit the Cucumber & Avocado Salad at dinner.

To make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and add ⅓ cup almonds to P.M. snack.