Day 1
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (271 calories) | (84 calories) | (374 calories) | (62 calories) | (457 calories) |
| 1 serving Avocado Egg Toast | 1 cup blueberries | 1 serving Loaded Black Bean Nacho Soup | 1 medium orange | 1 serving Seared Salmon with Green Peppercorn Sauce 1 cup steamed green beans 1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper. |
Daily Totals: 1,224 calories, 60 g protein, 142 g carbohydrates, 28 g fiber, 52 g fat, 11 g sat. fat., 828 mg sodium
Day 2
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (265 calories) | (95 calories) | (374 calories) | (62 calories) | (429 calories) |
| 1 cup bran cereal 1 cup skim milk 1/4 cup blueberries | 1 medium apple | 1 serving Spinach & Strawberry Meal-Prep Salad | 1 medium orange | 1 serving Charred Shrimp & Pesto Buddha Bowls |
Daily Totals: 1,225 calories, 75 g protein, 148 g carbohydrates, 39 g fiber, 50 g fat, 9 g sat. fat., 1,363 mg sodium
Day 3
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (297 calories) | (64 calories) | (374 calories) | (62 calories) | (416 calories) |
| 1 cup nonfat plain Greek yogurt 3/4 cup blueberries 1 1/2 Tbsp. slivered almonds 2 tsp. honey | 1 cup raspberries | 1 serving Spinach & Strawberry Meal-Prep Salad | 1 medium orange | 1 serving Curried Sweet Potato & Peanut Soup 1 slice whole-wheat bread, toasted |
Daily Totals: 1,212 calories, 70 g protein, 132 g carbohydrates, 30 g fiber, 51 g fat, 9 g sat. fat., 1,332 mg sodium
Day 4
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (265 calories) | (95 calories) | (374 calories) | (62 calories) | (427 calories) |
| 3/4 cup bran cereal 3/4 cup skim milk 1/2 cup blueberries | 1 medium apple | 1 serving Spinach & Strawberry Meal-Prep Salad | 1 medium orange | 1 serving Cod with Tomato Cream Sauce 3/4 cup cooked brown rice 1 cup steamed broccoli |
Daily Totals: 1,223 calories, 67 g protein, 170 g carbohydrates, 38 g fiber, 39 g fat, 9 g sat. fat., 1,284 mg sodium
Day 5
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (333 calories) | (102 calories) | (374 calories) | (84 calories) | (304 calories) |
| 1/2 cup rolled oats, cooked in 1 cup milk 1 cup raspberries Cook oats and top with raspberries and a pinch of cinnamon. | 1 medium bell pepper, sliced 3 Tbsp. hummus | 1 serving Spinach & Strawberry Meal-Prep Salad | 1 cup blueberries | 1 1/4 cups Chicken Cauliflower Fried “Rice” |
Daily Totals: 1,198 calories, 77 g protein, 120 g carbohydrates, 30 g fiber, 48 g fat, 9 g sat. fat., 1,405 mg sodium.
Day 6
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (328 calories) | (62 calories) | (296 calories) | (64 calories) | (457 calories) |
| 1 cup bran cereal 1 cup skim milk 1 cup blueberries | 1 medium orange | 1 serving Tuna, White Bean & Dill Salad Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7 | 1 cup raspberries | 1 serving Toaster-Oven Tostada |
Daily Totals: 1,206 calories, 55 g protein, 187 g carbohydrates, 55 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.
Day 7
| Breakfast | A.M. Snack | Lunch | P.M. Snack | Dinner |
|---|---|---|---|---|
| (355 calories) | (64 calories) | (366 calories) | (62 calories) | (374 calories) |
| 1 serving Avocado Egg Toast 1 cup blueberries | 1 cup raspberries | 1 serving Tuna, White Bean & Dill Salad 1 slice whole-wheat bread, toasted | 1 medium orange | 1 serving Skillet Lemon Chicken & Potatoes with Kale |
Daily Totals: 1,220 calories, 64 g protein, 132 g carbohydrates, 32 g fiber, 51 g fat, 9 g sat. fat 1,275 mg sodium.
