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

In this 30-day high-protein, high-fiber meal plan, we prioritize two nutrients that can help facilitate weight loss. Both protein and fiber provide staying power to foods, which helps you stay energized and satiated between meals and snacks. In addition to its other health benefits, a high-fiber diet can help promote weight loss—even without other significant diet changes. Aside from delicious recipes, you’ll also find meal-prep tips at the beginning of each week. Check it out!

Why This Meal Plan Is Great for You

If your goal is weight loss, eating more protein and fiber can help because these two nutrients can help you feel full for longer. Improved satiety helps reduce impulse snacking and can help regulate the hormones that control our appetite. In this 30-day plan, each day provides an average of 98 grams of protein and 33 grams of fiber. Eating more protein can also help preserve muscle mass while promoting weight loss. We include a variety of proteins, from meat and poultry to fish, beans, lentils, soy and dairy, to provide a wide array of nutrients and flavors. We also include plenty of fiber, an important nutrient with an array of health benefits that most people are falling short on, with only 7% of adults in the United States reaching their daily fiber goals. Fiber is found in foods like whole grains, legumes, nuts, seeds and fruits and vegetables. It’s digested more slowly than other types of carbs, which helps keep us full between meals. 

To promote weight loss, we set this plan at a lower calorie level of 1,500 calories per day. Because calorie needs vary based on individual 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.

How Do Fiber and Protein Help with Weight Loss?

Protein and fiber can help promote weight loss—but how? Both of these nutrients help us feel full and provide more staying power, which means we’re less likely to feel hungry (and cranky) between meals. Fiber is broken down slowly, so it stays in our digestive system for longer and helps us feel full for longer as well. Soluble fiber also forms short-chain fatty acids when it’s digested, which signals the release of appetite-regulating peptides. Protein, on the other hand, helps manage hunger hormones. When protein is digested, hormones that keep us full are released while the hunger-inducing hormone, ghrelin, is inhibited. If you’re trying to lose weight, focusing on these two nutrients can help. 

High-Protein and High-Fiber Foods to Focus On:

• Fruits
• Vegetables
• Whole grains
• Beans
• Lentils
• Nuts
• Seeds
• Soy
• Poultry
• Meat
• Eggs
• Dairy, including yogurt, kefir and cottage cheese
• Fish
• Shellfish

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Sausage, Spinach & Mushroom Egg Bites to have for breakfast throughout the week.
2. Prepare Slow-Cooker Chicken & White Bean Stew to have for lunch on Days 2 through 5.  

Day 1

Breakfast (372 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 cup low-fat plain kefir

A.M. Snack (192 calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Lunch (375 calories)

• 1 serving Cucumber & Roasted Red Pepper Hummus Wrap
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup raspberries

P.M. Snack (131 calories)

• 1 large pear

Dinner (460 calories)

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

Daily Totals: 1,528 calories, 51g fat, 94g protein, 186g carbohydrate, 32g fiber, 1,403mg sodium

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

Make it 2,000 calories: Add 4 Tbsp. chopped walnuts to lunch and 1 serving Berry-Kefir Smoothie as an evening snack. 

Day 2

Breakfast (327 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• 1 medium apple

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew 

P.M. Snack (131 calories)

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

Dinner (500 calories)

• 1 serving Roasted Cabbage Caesar Salad with Chicken

Daily Totals: 1,513 calories, 66g fat, 104g protein, 138g carbohydrate, 32g fiber, 1,821mg sodium

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

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack. 

Day 3

Breakfast (327 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• 1 medium apple

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew 

P.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries

Dinner (463 calories)

• 1 serving Grilled Zucchini & Halloumi Pitas

Daily Totals: 1,497 calories, 60g protein, 92g protein, 158g carbohydrate, 32g fiber, 1,727mg sodium

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

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack. 

Day 4

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

A.M. Snack (62 calories)

• 1 medium orange

Lunch (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew 

P.M. Snack (113 calories)

• ¾ cup low-fat plain kefir
• 1 plum

Dinner (482 calories)

• 1 serving Garlicky Pasta with Grilled Shrimp & Asparagus

Daily Totals: 1,521 calories, 46g fat, 99g protein, 197g carbohydrate, 34g fiber, 1,364mg sodium

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Berry-Kefir Smoothie as an evening snack. 

Day 5

Breakfast (327 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• 1 medium apple

A.M. Snack (184 calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Lunch (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew 

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (419 calories)

• 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans

Meal-Prep Tip: Reserve two servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7.

Daily Totals: 1,521 calories, 53g fat, 106g protein, 163g carbohydrate, 31g fiber, 1,474mg sodium

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

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

Day 6

Breakfast (327 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• 1 medium apple

A.M. Snack (275 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 3 Tbsp. slivered almonds

Lunch (421 calories)

• 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans

P.M. Snack (130 calories)

• ⅓ cup salted dry-roasted edamame

Dinner (368 calories)

• 1 serving Kale & Avocado Salad with Blueberries & Edamame

Daily Totals: 1,521 calories, 71g fat, 91g protein, 140g carbohydrate, 36g fiber, 1,581mg sodium

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

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

Day 7

Breakfast (327 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• 1 medium apple

A.M. Snack (152 calories)

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

Lunch (421 calories)

• 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans

P.M. Snack (130 calories)

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

Dinner (485 calories)

• 1 serving Chicken Hummus Bowls

Daily Totals: 1,514 calories, 60g fat, 105g protein, 146g carbohydrate, 33g fiber, 1,583mg sodium

Make it 1,800 calories: Add 2 Tbsp. natural peanut butter to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. 

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

Week 2

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 9 through 11.
2. Prepare Lemon-Blueberry Granola to have for breakfast throughout the week.
3. Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 9 through 12. 

Day 8

Breakfast (413 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola 
• ½ cup blueberries

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (347 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (600 calories)

• 1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,522 calories, 68g fat, 106g protein, 126g carbohydrate, 31g fiber, 1,269mg sodium

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

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack. 

Day 9

Breakfast (333 calories)

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

A.M. Snack (297 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 2 Tbsp. slivered almonds
• 1 Tbsp. chia seeds

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (414 calories)

• 1 serving Slow-Cooker Chile-Orange Chicken Tacos
• 1 cup chopped pineapple

Daily Totals: 1,525 calories, 55g fat, 106g protein, 155g carbohydrate, 34g fiber, 1,095mg sodium

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

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

Day 10

Breakfast (333 calories)

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

A.M. Snack (260 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 2 Tbsp. chia seeds

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (133 calories)

• ¼ cup salted dry-roasted edamame
• 1 clementine

Dinner (398 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Daily Totals: 1,517 calories, 59g fat, 98g protein, 150g carbohydrate, 32g fiber, 1,428mg sodium

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 11

Breakfast (333 calories)

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

A.M. Snack (212 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 2 Tbsp. chia seeds

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (46 calories)

• ¾ cup blackberries

Dinner (535 calories)

• 1 serving Chicken Fajita Salad

Daily Totals: 1,519 calories, 72g fat, 104g protein, 116g carbohydrate, 31g fiber, 1,321mg sodium

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 serving Berry-Kefir Smoothie as an evening snack. 

Day 12

Breakfast (413 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola 
• ½ cup blueberries

A.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (394 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
• 1 slice whole-wheat bread

Daily Totals: 1,517 calories, 59g fat, 106g protein, 143g carbohydrate, 30g fiber, 1,837mg 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 medium apple to A.M. snack, 1 medium banana to lunch and 1 serving Massaged Kale Salad to dinner.

Day 13

Breakfast (413 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola 
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (347 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich

P.M. Snack (157 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium peach

Dinner (472 calories)

• 1 serving Turkey Meatballs with Linguine & Fresh Tomato Sauce

Daily Totals: 1,519 calories, 48g fat, 107g protein, 179g carbohydrate, 35g fiber, 1,164mg sodium

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to lunch and 1 serving Traditional Greek Salad to dinner. 

Day 14

Breakfast (413 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola 
• ½ cup blueberries

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (347 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich

P.M. Snack (160 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium orange

Dinner (380 calories)

• 1 serving Anti-Inflammatory Chicken & Beet Salad

Daily Totals: 1,519 calories, 62g fat, 114g protein, 179g carbohydrate, 35g fiber, 1,164mg 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 medium apple to A.M. snack,  ¼ cup unsalted dry-roasted almonds to lunch and 1 serving Everything Bagel Avocado Toast to dinner. 

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 20. 
2. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 16 through 19. 

Day 15

Breakfast (319 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium apple

A.M. Snack (168 calories)

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

Lunch (468 calories)

• 1 serving Cucumber & Roasted Red Pepper Hummus Wrap
• 1 serving Cottage Cheese Snack Jar

P.M. Snack (131 calories)

• 1 large pear

Dinner (433 calories)

• 1 serving Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette
• ½ cup cooked quinoa

Daily Totals: 1,520 calories, 54g fat, 94g protein, 175g carbohydrate, 31g fiber, 1,296mg sodium

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts at A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

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

Day 16

Breakfast (367 calories)

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

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken

P.M. Snack (95 calories)

• 1 medium apple

Dinner (401 calories)

• 1 serving Hot-Honey Chicken & Pineapple Kebabs
• 1 serving Simple Cabbage Salad

Daily Totals: 1,479 calories, 43g fat, 101g protein, 178g carbohydrate, 32g fiber, 1,894mg sodium

Make it 1,800 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 medium banana as an evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 medium banana with ¼ cup unsalted dry-roasted almonds 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 (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken

P.M. Snack (131 calories)

• 1 large pear

Dinner (478 calories)

• 1 serving Spicy Shrimp, Vegetable & Couscous Bowls

Daily Totals: 1,514 calories, 47g fat, 98g protein, 184g carbohydrate, 31g fiber, 1,066mg sodium

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

Make it 2,000 calories:  Add 2 Tbsp. sliced almonds to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 1 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 (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken

P.M. Snack (131 calories)

• 1 large pear

Dinner (426 calories)

• 1 serving Chicken Caprese Salad

Daily Totals: 1,521 calories, 55g fat, 96g protein, 168g carbohydrate, 31g fiber, 1,585mg sodium

Make it 1,800 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cucumber-Dill Ricotta Snack Jar 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 (192 calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken

P.M. Snack (59 calories)

• 1 medium peach

Dinner (501 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
• 1 serving Massaged Kale Salad

Meal-Prep Tip: Reserve four servings Harira (Moroccan Tomato, Lentil & Beef Soup) to have for lunch on Days 20 through 23. 

Daily Totals: 1,516 calories, 57g fat, 99g protein, 157g carbohydrate, 31g fiber, 1,930mg sodium

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana as an evening snack. 

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

Day 20

Breakfast (367 calories)

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

A.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (318 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)

P.M. Snack (192 calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Dinner (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Daily Totals: 1,513 calories, 50g fat, 91g protein, 182g carbohydrate, 34g fiber, 1,597mg 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 chopped walnuts to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 21

Breakfast (319 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium apple

A.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (318 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (524 calories)

• 1 serving Eggplant Gyros

Daily Totals: 1,521 calories, 62g fat, 85g protein, 169g carbohydrate, 37g fiber, 1,860mg sodium

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

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup chopped walnuts to A.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Roasted Red Pepper & Spinach Egg Bites to have for breakfast throughout the week. 
2. Prepare High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week. 

Day 22

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

A.M. Snack (131 calories)

• 1 large pear

Lunch (318 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)

P.M. Snack (251 calories)

• 1 serving High-Protein Lemon-Blueberry Energy Balls

Dinner (433 calories)

• 1 serving Baked Flounder with Fresh Lemon Pepper
• 1 serving Cucumber-Blueberry Spinach Salad

Daily Totals: 1,504 calories, 59g fat, 95g protein, 162g carbohydrate, 33g fiber, 1,782mg sodium

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium apple to lunch and add 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack. 

Day 23

Breakfast (316 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites
• 1 large pear

A.M. Snack (258 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Lunch (318 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (368 calories)

• 1 serving Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
• 1 serving Oven Baked Sweet Potato Fries

Meal-Prep Tip: Make One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 24 through 27. 

Daily Totals: 1,479 calories, 51g fat, 95g protein, 173g carbohydrate, 44g fiber, 2,167mg 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 serving Berry-Kefir Smoothie to breakfast and add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 24

Breakfast (316 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites
• 1 large pear

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (306 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 

P.M. Snack (193 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium apple

Dinner (453 calories)

• 1 serving Arugula, Chicken & Melon Salad with Sumac Dressing

Daily Totals: 1,487 calories, 58g fat, 95g protein, 154g carbohydrate, 36g fiber, 1,759mg sodium

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

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack. 

Day 25

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (306 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 

P.M. Snack (131 calories)

• 1 large pear

Dinner (470 calories)

• 1 serving Garlicky Grilled Steak & Kale Salad

Daily Totals: 1,498 calories, 56g fat, 93g protein, 162g carbohydrate, 35g fiber, 1,707mg sodium

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana as an evening snack. 

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

Day 26

Breakfast (316 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites
• 1 large pear

A.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (306 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (437 calories)

• 1 serving White Bean & Sun-Dried Tomato Gnocchi

Evening Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Daily Totals: 1,517 calories, 44g fat, 91g protein, 195g carbohydrate, 39g fiber, 1,970mg sodium

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

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 4 Tbsp. chopped walnuts to A.M. snack.

Day 27

Breakfast (316 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites
• 1 large pear

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (415 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

P.M. Snack (182 calories)

• 1 small apple
• 1 Tbsp. natural peanut butter

Dinner (378 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing

Daily Totals: 1,511 calories, 53g fat, 101g protein, 160g carbohydrate, 33g fiber, 1,918mg sodium

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

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 medium banana as an evening snack. 

Day 28

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (354 calories)

• 1 serving Cucumber Salad Sandwich
• 1 medium orange

P.M. Snack (31 calories)

• ½ cup blackberries

Dinner (522 calories)

• 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus

Daily Totals: 1,498 calories, 56g fat, 97g protein, 162g carbohydrate, 33g fiber, 1,526mg sodium

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple as an evening snack. 

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

Week 5

Day 29

Breakfast (334 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 cup low-fat plain kefir

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (354 calories)

• 1 serving Cucumber Salad Sandwich
• 1 medium orange

P.M. Snack (129 calories)

• ¼ cup salted dry-roasted edamame
• 1 plum

Dinner (458 calories)

• 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,494 calories, 49g fat, 86g protein, 184g carbohydrate, 35g fiber, 1,913mg sodium

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

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

Day 30

Breakfast (334 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (354 calories)

• 1 serving Cucumber Salad Sandwich
• 1 medium orange

P.M. Snack (230 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 1 Tbsp. sliced almonds

Dinner (469 calories)

• 1 serving Roasted Tofu & Broccoli with Peanut-Curry Sauce
• ½ cup cooked brown rice

Daily Totals: 1,519 calories, 56g fat, 85g protein, 181g carbohydrate, 31g fiber, 1,369mg sodium

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

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