30-Day High-Fiber, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian

If you’re aiming to lose weight, increasing your fiber intake and focusing on anti-inflammatory ingredients may help you reach your goals. In this meal plan, we combine forces by including plenty of fiber-rich and inflammation-reducing ingredients, such as legumes, avocado, fruits, vegetables, fish and nuts. Follow along for a full month of delicious and nutritious recipes. 

Why This Meal Plan Is Great for You

Each day provides an average of 37 grams of fiber, well above the recommended Daily Value of 28 grams per day. Fiber is an important nutrient with many health benefits, including links to weight loss, improved heart and gut health and a lower risk for diabetes. Yet, most of us don’t reach our fiber goals, with just 7% of adults in the United States hitting the target. Another potential benefit of fiber is reduced inflammation. Research analyzing the diets of about 4,000 older adults found that a high-fiber diet was associated with lower levels of inflammatory markers. A high-fiber diet can help strengthen and diversify the gut microbiome, which research shows can help reduce inflammation.

If you’re trying to lose weight, targeting inflammation may be a helpful strategy. Chronic inflammation indicates the presence of long-term, low-grade inflammatory markers in the body. Causes of chronic inflammation include environmental factors and irritants as well as lifestyle components, such as stress, lack of sleep, a sedentary lifestyle and an unbalanced diet. Research reviews link chronic inflammation with an increased risk of obesity and higher levels of adipose (fat) tissue. While inflammation can increase the likelihood of weight gain, losing weight can help lower inflammatory markers.

To facilitate weight loss, we set this plan at a reduced calorie level of 1,500 calories per day. To support those with different calorie needs, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Can Fiber Help with Weight Loss? 

Fiber is historically linked to improved digestive regularity, but its impact on overall health can’t be underestimated. In addition to its role in improving cholesterol and blood sugar levels, fiber is linked to improved weight-loss outcomes. One research study found that a high fiber intake—independent of total calorie intake and other macronutrients—promoted weight loss in adults with overweight or obesity. A different review found that a high-fiber diet improved glucose levels and insulin sensitivity, lowering the risk of type 2 diabetes, cardiovascular disease and obesity. If weight loss is your goal, or even if it’s not, eating more fiber can lead to some serious health benefits. 

High-Fiber Foods to Focus On:

• Vegetables (such as broccoli, cauliflower, cabbage, artichoke, leafy greens, carrots)
• Fruits (like berries, pears, apples, cherries and more)
• Nuts
• Seeds
• Beans
• Lentils
• Peas
• Whole grains (including farro, oats, quinoa, whole-wheat products, shredded wheat)
• Edamame

Week 1

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have as breakfast on Days 2 through 4. 
2. Prepare Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on Days 2 through 5. 

Day 1

Breakfast (355 calories)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple
• ½ cup low-fat plain kefir

A.M. Snack (141 calories)

• ¼ cup salted dry-roasted edamame
• ½ cup blueberries

Lunch (338 calories)

• 1 serving Avocado Tuna Salad

P.M. Snack (131 calories)

• 1 large pear

Dinner (555 calories)

• 1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables

Daily Totals: 1,519 calories, 74g fat, 87g protein, 140g carbohydrate, 35g fiber, 1,685mg sodium. 

Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 2

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (120 calories)

• ¼ cup salted dry-roasted edamame
• ¼ cup blueberries

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (131 calories)

• 1 large pear

Dinner (375 calories)

• 1 serving Anti-Inflammatory Chicken & Beet Salad

Daily Totals: 1,522 calories, 67g fat, 64g protein, 174g carbohydrate, 34g fiber, 1,636mg sodium. 

Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 3

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (42 calories)

• ½ cup blueberries

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (404 calories)

• 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas

Daily Totals: 1,499 calories, 64g fat, 62g protein, 179g carbohydrate, 31g fiber, 1,319mg sodium. 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple to lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter to lunch. 

Day 4

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (95 calories)

• 1 medium apple

Dinner (471 calories)

• 1 serving Easy Chicken Tinga Rice Bowls

Meal-Prep Tip: Prepare Berry Chia Pudding to have for breakfast on Days 5 and 6.

Daily Totals: 1,524 calories, 59g fat, 63g protein, 195g carbohydrate, 35g fiber, 1,511mg sodium. 

Make it 1,800 calories: Add 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Day 5

Breakfast (343 calories)

• 1 serving Berry Chia Pudding

A.M. Snack (112 calories)

• ½ cup low-fat cottage cheese
• 1 plum

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (421 calories)

• 1 serving Spicy Shrimp Tacos

Daily Totals: 1,509 calories, 69g fat, 79g protein, 149g carbohydrate, 34g fiber, 2,168mg sodium.

Make it 1,800 calories: Add 1 medium apple to lunch and 1 serving Pineapple & Avocado Salad to dinner. 

Make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and 1 serving Pineapple & Avocado Salad to dinner. 

Day 6

Breakfast (343 calories)

• 1 serving Berry Chia Pudding

A.M. Snack (265 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 medium peach

Lunch (328 calories)

• 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• ½ cup low-fat cottage cheese

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (393 calories)

• 1 serving Green Goddess Ricotta Pasta

Daily Totals: 1,484 calories, 70g fat, 79g protein, 149g carbohydrate, 39g fiber, 1,461mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 3 Tbsp. sliced almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 7

Breakfast (355 calories)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple
• ½ cup low-fat plain kefir

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (328 calories)

• 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• ½ cup low-fat cottage cheese

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (452 calories)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,497 calories, 74g fat, 85g protein, 135g carbohydrate, 36g fiber, 1,669mg sodium.

Make it 1,800 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch, 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Roasted Red Pepper & Spinach Egg Bites to have as breakfast throughout the week. 
2. Prepare Vegan White Bean Chili to have for lunch on Days 9 through 12. 

Day 8

Breakfast (382 calories)

• 1 serving Cinnamon-Quinoa Breakfast Bowl

A.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Lunch (399 calories)

• 1 serving Green Goddess Salad with Chickpeas
• 1 medium apple

P.M. Snack (168 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 medium peach

Dinner (460 calories)

• 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

Daily Totals: 1,507 calories, 45g fat, 95g protein, 198g carbohydrate, 41g fiber, 1,301mg sodium.

Make it 1,800 calories: Add 1 medium banana to A.M. snack and add 2 Tbsp. natural peanut butter to the apple at lunch. 

Make it 2,000 calories: Add 1 medium banana to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack. 

Day 9

Breakfast (432 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Strawberry-Peach Chia Seed Smoothie

A.M. Snack (131 calories)

• 1 large pear

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (95 calories)

• 1 medium apple

Dinner (452 calories)

• 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Daily Totals: 1,503 calories, 53g fat, 84g protein, 188g carbohydrate, 35g fiber, 1,853mg sodium. 

Make it 1,800 calories: Add ¼ cup salted dry-roasted edamame to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Add ¼ cup salted dry-roasted edamame to A.M. snack, 2 Tbsp. natural peanut butter to P.M. snack and ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 10

Breakfast (382 calories)

• 1 serving Cinnamon-Quinoa Breakfast Bowl

A.M. Snack (112 calories)

• ½ cup low-fat cottage cheese
• 1 plum

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (521 calories)

• 1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce

Daily Totals: 1,507 calories, 55g fat, 82g protein, 181g carbohydrate, 35g fiber, 2,172mg sodium. 

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 11

Breakfast (432 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Strawberry-Peach Chia Seed Smoothie

A.M. Snack (59 calories)

• 1 medium peach

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (426 calories)

• 1 serving Baked Flounder with Fresh Lemon Pepper
• 1 serving Kale & Shaved Brussels Sprouts Salad with Avocado Caesar Dressing

Daily Totals: 1,503 calories, 65g fat, 92g protein, 150g carbohydrate, 34 fiber, 2,254mg sodium. 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 12

Breakfast (432 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Strawberry-Peach Chia Seed Smoothie

A.M. Snack (131 calories)

• 1 large pear

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (62 calories)

• 1 cup blackberries

Dinner (466 calories)

• 1 serving Chopped Power Salad with Chicken

Daily Totals: 1,485 calories, 59g fat, 100g protein, 149g carbohydrate, 37g fiber, 2,083mg sodium. 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 13

Breakfast (432 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Strawberry-Peach Chia Seed Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (399 calories)

• 1 serving Green Goddess Salad with Chickpeas
• 1 medium apple

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (496 calories)

• 1 serving Anti-Inflammatory Sweet Potato Salad

Daily Totals: 1,519 calories, 61g fat, 72g protein, 185g carbohydrate, 41g fiber, 1,855mg sodium. 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 14

Breakfast (432 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Strawberry-Peach Chia Seed Smoothie

A.M. Snack (105 calories)

• 1 medium banana

Lunch (399 calories)

• 1 serving Green Goddess Salad with Chickpeas
• 1 medium apple

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (439 calories)

• 1 serving Hot Honey Roast Chicken & Vegetable

Daily Totals: 1,506 calories, 51g fat, 87g protein, 189g carbohydrate, 36g fiber, 2,172mg sodium. 

Make it 1,800 calories: Add 2 Tbsp. natural peanut butter to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on Days 16 through 19.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19.

Day 15

Breakfast (338 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (131 calories)

• 1 large pear

Lunch (435 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (425 calories)

• 1 serving Salmon with Lemon-Herb Orzo & Broccoli

Daily Totals: 1,522 calories, 62g fat, 84g protein, 167g carbohydrate, 37g fiber, 1,344mg sodium. 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. sliced almonds to lunch.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.

Day 16

Breakfast (367 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (158 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup raspberries

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (487 calories)

• 1 serving Buffalo Cauliflower Grain Bowl

Daily Totals: 1,484 calories, 58g fat, 86g protein, 164g carbohydrate, 38g fiber, 1,679mg sodium.

Make it 1,800 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple as an evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 17

Breakfast (367 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (234 calories)

• ¼ cup unsalted dry-roasted almonds
• ⅓ cup blueberries

Dinner (414 calories)

• 1 serving Chicken Piccata Casserole

Daily Totals: 1,520 calories, 64g fat, 84g protein, 159g carbohydrate, 34g fiber, 1,484mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 1½ Tbsp. natural peanut butter as an evening snack.

Day 18

Breakfast (367 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup blueberries

Dinner (387 calories)

• 1 serving Four-Bean & Pumpkin Chili
• 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette

Meal-Prep Tip: Reserve leftover Four-Bean & Pumpkin Chili to have for dinner tomorrow night. 

Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium. 

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 19

Breakfast (367 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup blueberries

Dinner (387 calories)

• 1 serving Four-Bean & Pumpkin Chili
• 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette

Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium. 

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 20

Breakfast (338 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Lunch (435 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (131 calories)

• 1 large pear

Dinner (415 calories)

• 1 serving High-Protein Grilled Chicken Salad

Daily Totals: 1,512 calories, 72g fat, 80g protein, 152g carbohydrate, 36g fiber, 1,693mg sodium. 

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to P.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack. 

Day 21

Breakfast (338 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Lunch (435 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (370 calories)

• 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

Daily Totals: 1,512 calories, 78g fat, 68g protein, 149g carbohydrate, 35g fiber, 1,459mg sodium. 

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 23 through 25.
2. Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 23 through 26.

Day 22

Breakfast (374 calories)

• 1 serving Avocado & Kale Omelet
• 1 clementine

A.M. Snack (31 calories)

• ½ cup blackberries

Lunch (369 calories)

• 1 serving Chopped Salad with Chickpeas, Mozzarella & Olives
• 1 medium peach

P.M. Snack (32 calories)

• ½ cup raspberries

Dinner (673 calories)

• 1 serving Pan-Seared Salmon
• 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Daily Totals: 1,479 calories, 89g fat, 68g protein, 111g carbohydrate, 35g fiber, 1,806mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 23

Breakfast (333 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

A.M. Snack (197 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¼ cup blueberries

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (158 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup raspberries

Dinner (378 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,504 calories, 61g fat, 85g protein, 162g carbohydrate, 36g fiber, 1,418mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack. 

Day 24

Breakfast (333 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

A.M. Snack (155 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (480 calories)

• 1 serving Spicy Black Bean Soup
• 1 serving Citrus-Arugula Salad

Meal-Prep Tip: Reserve leftover Spicy Black Bean Soup to have for dinner tomorrow night. 

Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 25

Breakfast (333 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

A.M. Snack (155 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (480 calories)

• 1 serving Spicy Black Bean Soup
• 1 serving Citrus-Arugula Salad

Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 26

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

A.M. Snack (216 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¾ cup sliced strawberries

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (410 calories)

• 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries

Daily Totals: 1,505 calories, 73g fat, 76g protein, 155g carbohydrate, 37g fiber, 1,522mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast. 

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 27

Breakfast (374 calories)

• 1 serving Avocado & Kale Omelet
• 1 clementine

A.M. Snack (165 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ⅔ cup blackberries

Lunch (369 calories)

• 1 serving Chopped Salad with Chickpeas, Mozzarella & Olives
• 1 medium peach

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (517 calories)

• 1 serving Baked Falafel Sandwiches

Daily Totals: 1,524 calories, 81g fat, 70g protein, 141g carbohydrate, 34g fiber, 2,068mg sodium. 

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast. 

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 28

Breakfast (374 calories)

• 1 serving Avocado & Kale Omelet
• 1 clementine

A.M. Snack (165 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ⅔ cup blackberries

Lunch (369 calories)

• 1 serving Chopped Salad with Chickpeas, Mozzarella & Olives
• 1 medium peach

A.M. Snack (202 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¾ cup sliced strawberries

Dinner (400 calories)

• 1 serving Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

Daily Totals: 1,524 calories, 88g fat, 84g protein, 114g carbohydrate, 33g fiber, 1,427mg sodium. 

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast. 

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 5

Day 29

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

A.M. Snack (143 calories)

• ½ cup low-fat cottage cheese
• 1 medium orange

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (131 calories)

• 1 large pear

Dinner (489 calories)

• 1 serving Spaghetti with Creamy Lemon-Spinach Sauce

Daily Totals: 1,478 calories, 61g fat, 69g protein, 182g carbohydrate, 36g fiber, 1,651mg sodium.

Make it 1,800 calories:

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 plum to lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 30

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

A.M. Snack (208 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (131 calories)

• 1 large pear

Dinner (464 calories)

• 1 serving Perfect Pan-Seared Chicken Breasts
• 1 serving Easy Cacio e Pepe Sautéed Cabbage

Daily Totals: 1,518 calories, 68g fat, 98g protein, 145g carbohydrate, 36g fiber, 1,790mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast. 

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.