30-Day No-Sugar, High-Fiber & High-Protein Meal Plan, Created by a Dietitian

If you’re looking for a routine that will keep you satiated while maximizing flavor, look no further. This high-protein, high-fiber meal plan provides a full month of delicious and filling meals and snacks—all without any added sugar. You’ll find easy-to-follow recipes and meal-prep tips to simplify your routine. Check it out!

Why This Meal Plan Is Great for You

In this 30-day meal plan, we focus on protein and fiber, two nutrients that help improve satiety. We also skip added sugars. Added sugars are those added during food processing. They provide sweetness and calories but don’t have much staying power. To promote stable energy levels and feelings of fullness, each day provides at least 90 grams of protein and 30 grams of fiber, with most days coming in quite a bit higher than that. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. 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.

Health Benefits of Fiber

Fiber is an important nutrient with many health benefits, and yet only 7% of Americans are reaching their daily fiber goals. Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits, nuts, seeds and vegetables. It’s linked to improved digestion, better blood sugar management, improved cholesterol levels and more diverse gut bacteria. A high-fiber diet has been linked to weight loss, independent of other health changes. It’s even been named our No. 1 nutrient for healthier blood sugar levels and improved cholesterol. Check out 5 Easy Ways to Eat More Fiber to get started. 

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

• Whole grains
• Beans and lentils
• Fruits
• Vegetables
• Nuts, including nut butters
• Seeds
• Dairy, such as yogurt, kefir and cottage cheese
• Poultry
• Meat
• Fish
• Shellfish
• Soy (tofu, edamame)
• Eggs

Week 1

How to Meal-Prep Your Week of Meals

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 2 through 5.
2. Prepare Turkey & Wild Rice Soup with Vegetables to have for lunch on Days 2 through 5.
3. Make Peanut Butter-Date Energy Balls to have as a snack throughout the month. Store in the freezer to maintain freshness. 

Day 1

Breakfast (319 calories)

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

A.M. Snack (248 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts or nut of choice

Lunch (478 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich
• 1 large pear

P.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Dinner (600 calories)

• 1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,794 calories, 82g fat, 101g protein, 174g carbohydrate, 32g fiber, 1,384mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit pear at lunch. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 2

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds 

A.M. Snack (248 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts or nut of choice

Lunch (444 calories)

• 1 serving Turkey & Wild Rice Soup with Vegetables 
• 1 cup sliced veggies, such as bell pepper, carrots or cucumber
• ¼ cup hummus

P.M. Snack (95 calories)

• 1 medium apple

Dinner (622 calories)

• 1 serving Chicken Caesar Salad

Daily Totals: 1,793 calories, 91g fat, 102g protein, 158g carbohydrate, 36g fiber, 1,688mg sodium

Make it 1,500 calories: Omit yogurt and walnuts at A.M. snack and omit hummus at lunch. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack. 

Day 3

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds 

A.M. Snack (248 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts or nut of choice

Lunch (444 calories)

• 1 serving Turkey & Wild Rice Soup with Vegetables 
• 1 cup sliced veggies, such as bell pepper, carrots or cucumber
• ¼ cup hummus

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (489 calories)

• 1 serving Spaghetti with Creamy Lemon-Spinach Sauce

Daily Totals: 1,785 calories, 87g fat, 91g protein, 175g carbohydrate, 34g fiber, 1,592mg sodium

Make it 1,500 calories: Omit yogurt and walnuts at A.M. snack and omit hummus at lunch. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack.

Day 4

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds 

A.M. Snack (224 calories)

• 3 servings Peanut Butter-Date Energy Balls

Lunch (444 calories)

• 1 serving Turkey & Wild Rice Soup with Vegetables 
• 1 cup sliced veggies, such as bell pepper, carrots or cucumber
• ¼ cup hummus

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (467 calories)

• 1 serving Pork Chops with Creamy Mushroom Sauce
• 1 serving Garden Fresh Quinoa

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,801 calories, 79g fat, 103g protein, 179g carbohydrate, 34g fiber, 1,647mg sodium

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. 

Day 5

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds 

A.M. Snack (224 calories)

• 3 servings Peanut Butter-Date Energy Balls

Lunch (444 calories)

• 1 serving Turkey & Wild Rice Soup with Vegetables 
• 1 cup sliced veggies, such as bell pepper, carrots or cucumber
• ¼ cup hummus

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (471 calories)

• 1 serving Anti-Inflammatory Chicken & Beet Salad
• 1-oz. slice whole-wheat baguette

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,805 calories, 79g fat, 96g protein, 192g carbohydrate, 36g fiber, 2,217mg sodium

Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls at A.M. snack, change P.M. snack to 1 medium banana and omit evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 6

Breakfast (319 calories)

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

A.M. Snack (248 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts or nut of choice

Lunch (478 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich
• 1 large pear

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (547 calories)

• 1 serving Tajín Shrimp Tacos with Cabbage Slaw
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,811 calories, 76g fat, 106g protein, 194g carbohydrate, 43g fiber, 2,011mg sodium

Make it 1,500 calories: Omit yogurt and nuts at A.M. snack and change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 7

Breakfast (319 calories)

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

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (478 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich
• 1 large pear

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (585 calories)

• 1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
• 1 serving Traditional Greek Salad

Daily Totals: 1,807 calories, 89g fat, 103g protein, 161g carbohydrate, 35g fiber, 1,838mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium peach and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana as an evening snack. 

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Greens-&-Gruyère Mini Quiches to have for breakfast throughout the week.
2. Prepare Ground Chicken Chili to have for lunch on Days 9 through 12.

Day 8

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl 

A.M. Snack (248 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts or nut of choice

Lunch (464 calories)

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

P.M. Snack (95 calories)

• 1 medium apple

Dinner (595 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole
• 1 serving Brussels Sprouts Caesar Salad

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night.

Daily Totals: 1,798 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,989mg sodium

Make it 1,500 calories: Omit chopped walnuts at A.M. snack and omit Brussels Sprouts Caesar Salad at dinner. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 9

Breakfast (432 calories)

• 1 serving Greens-&-Gruyère Mini Quiches 
• 1 cup low-fat plain kefir
• 1 medium orange

A.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (401 calories)

• 1 serving Ground Chicken Chili 

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (595 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole
• 1 serving Brussels Sprouts Caesar Salad

Daily Totals: 1,783 calories, 93g fat, 100g protein, 151g carbohydrate, 36g fiber, 2,001mg sodium

Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit Brussels Sprouts Caesar Salad at dinner. 

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 10

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl 

A.M. Snack (248 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts or nut of choice

Lunch (401 calories)

• 1 serving Ground Chicken Chili 

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

Evening Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Daily Totals: 1,816 calories, 101g fat, 103g protein, 143g carbohydrate, 38g fiber, 1,814mg sodium

Make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add 3/4 cup low-fat plain kefir to breakfast and add 1 medium banana to P.M. snack.

Day 11

Breakfast (432 calories)

• 1 serving Greens-&-Gruyère Mini Quiches 
• 1 cup low-fat plain kefir
• 1 medium orange

A.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (401 calories)

• 1 serving Ground Chicken Chili 

P.M. Snack (198 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ⅔ cup blackberries
• 2 Tbsp. chopped walnuts

Dinner (595 calories)

• 1 serving Grilled Zucchini & Halloumi Pitas
• 1 serving Cucumber & Avocado Salad

Daily Totals: 1,776 calories, 98g fat, 101g protein, 138g carbohydrate, 30g fiber, 2,132mg sodium

Make it 1,500 calories: Omit orange at breakfast and omit Cucumber & Avocado Salad at dinner. 

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 12

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl 

A.M. Snack (224 calories)

• 3 servings Peanut Butter-Date Energy Balls

Lunch (401 calories)

• 1 serving Ground Chicken Chili 

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (470 calories)

• 1 serving Garlicky Grilled Steak & Kale Salad

Evening Snack (104 calories)

• 1 cup grapes

Daily Totals: 1,815 calories, 85g fat, 101g protein, 176g carbohydrate, 36g fiber, 1,995mg sodium

Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls at A.M. snack and change P.M. snack to 1 medium peach. 

Make it 2,000 calories: Add 22 unsalted dry-roasted almonds to evening snack. 

Day 13

Breakfast (432 calories)

• 1 serving Greens-&-Gruyère Mini Quiches 
• 1 cup low-fat plain kefir
• 1 medium orange

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (448 calories)

• 1 serving Greek Salad with Edamame
• 1 medium banana 

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (514 calories)

• 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily Totals: 1,819 calories, 95g fat, 105g protein, 153g carbohydrate, 34g fiber, 1,836mg sodium

Make it 1,500 calories: Omit orange at breakfast, change P.M. snack to ½ cup blueberries and omit banana at lunch.

Make it 2,000 calories:  Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 14

Breakfast (432 calories)

• 1 serving Greens-&-Gruyère Mini Quiches 
• 1 cup low-fat plain kefir
• 1 medium orange

A.M. Snack (265 calories)

• 15 unsalted dry-roasted almonds
• 2 servings Peanut Butter-Date Energy Balls

Lunch (448 calories)

• 1 serving Greek Salad with Edamame
• 1 medium banana 

P.M. Snack (198 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ⅔ cup blackberries
• 2 Tbsp. chopped walnuts

Dinner (460 calories)

• 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado

Daily Totals: 1,803 calories, 92g fat, 101g protein, 160g carbohydrate, 37g fiber, 2,027mg sodium

Make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19.

Day 15

Breakfast (365 calories)

• 1 serving Tofu Scramble with Spinach
• 1 medium peach

A.M. Snack (241 calories)

• 1 large pear
• 1 cup low-fat plain kefir

Lunch (464 calories)

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

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (505 calories)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,781 calories, 89g fat, 107g protein, 160g carbohydrate, 32g fiber, 1,451mg sodium

Make it 1,500 calories: Omit kefir at A.M. snack and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories:  Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 16

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (254 calories)

• 2 servings Peanut Butter-Date Energy Balls
• 1 medium banana

Lunch (469 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 
• 1 medium apple

P.M. Snack (180 calories)

• ¼ cup salted dry-roasted edamame
• ½ cup unsalted low-fat cottage cheese

Dinner (528 calories)

• 1 serving Caprese Casserole
• 1 serving Massaged Kale Salad

Meal-Prep Tip: Reserve leftover Caprese Casserole to have for dinner tomorrow night.

Daily Totals: 1,820 calories, 73g fat, 102g protein, 204g carbohydrate, 41g fiber, 1,353mg sodium

Make it 1,500 calories: Omit yogurt at breakfast, banana at A.M. snack and dry-roasted edamame at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 17

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (469 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (528 calories)

• 1 serving Caprese Casserole
• 1 serving Massaged Kale Salad

Daily Totals: 1,812 calories, 85g fat, 100g protein, 175g carbohydrate, 38g fiber, 1,389mg sodium

Make it 1,500 calories: Omit yogurt at breakfast and Massaged Kale Salad at dinner.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and 1 medium banana to P.M. snack.

Day 18

Breakfast (365 calories)

• 1 serving Tofu Scramble with Spinach
• 1 medium peach

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (469 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 
• 1 medium apple

P.M. Snack (259 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• 2 servings Peanut Butter-Date Energy Balls

Dinner (489 calories)

• 1 serving Spiced Couscous-Stuffed Peppers

Daily Totals: 1,801 calories, 87g fat, 110g protein, 167g carbohydrate, 34g fiber, 1,754mg sodium

Make it 1,500 calories: Change A.M. snack to ¼ cup salted dry-roasted edamame and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 19

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (469 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 
• 1 medium apple

P.M. Snack (224 calories)

• 3 servings Peanut Butter-Date Energy Balls

Dinner (491 calories)

• 1 serving Sheet-Pan Steak Fajitas

Daily Totals: 1,780 calories, 84g fat, 102g protein, 167g carbohydrate, 36g fiber, 1,115mg sodium

Make it 1,500 calories: Omit yogurt at breakfast and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 20

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (253 calories)

• 2 large hard-boiled eggs
• ¼ cup unsalted dry-roasted edamame

Lunch (464 calories)

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

P.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Dinner (536 calories)

• 1 serving Baked Feta & Tomato Chickpeas

Daily Totals: 1,811 calories, 74g fat, 105g protein, 185g carbohydrate, 36g fiber, 1,616mg sodium

Make it 1,500 calories: Omit yogurt at breakfast and change A.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 21

Breakfast (365 calories)

• 1 serving Tofu Scramble with Spinach
• 1 medium peach

A.M. Snack (206 calories)

• 1 large pear
• 1 serving Peanut Butter-Date Energy Balls

Lunch (464 calories)

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

P.M. Snack (241 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 clementine

Dinner (529 calories)

• 1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,804 calories, 90g fat, 102g protein, 168g carbohydrate, 39g fiber, 1,423mg sodium

Make it 1,500 calories: Omit Peanut Butter-Date Energy Balls at A.M. snack and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 23 through 26.

Day 22

Breakfast (400 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (409 calories)

• 1 serving Avocado, Tomato & Chicken Sandwich
• 1 medium orange

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (535 calories)

• 1 serving Chicken Fajita Salad

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,794 calories, 83g fat, 99g protein, 179g carbohydrate, 39g fiber, 1,096mg sodium

Make it 1,500 calories: Omit kefir at breakfast, change P.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. 

Day 23

Breakfast (402 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. chopped nuts, such as walnuts, almonds or pecans
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (400 calories)

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

P.M. Snack (149 calories)

• 2 servings Peanut Butter-Date Energy Balls

Dinner (454 calories)

• 1 serving Pesto Salmon

Evening Snack (203 calories)

• 1 medium banana
• 1 Tbsp. almond butter

Daily Totals: 1,824 calories, 88g fat, 104g protein, 172g carbohydrate, 34g fiber, 1,061mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and change A.M. snack to 1 plum. 

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.

Day 24

Breakfast (400 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (400 calories)

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

P.M. Snack (303 calories)

• 2 servings Peanut Butter-Date Energy Balls
• 20 unsalted dry-roasted almonds

Dinner (494 calories)

• 1 serving Stuffed Pepper Skillet

Daily Totals: 1,813 calories, 73g fat, 97g protein, 206g carbohydrate, 36g fiber, 1,518mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 25

Breakfast (402 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. chopped nuts, such as walnuts, almonds or pecans
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (400 calories)

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

P.M. Snack (171 calories)

• 1 cup low-fat plain kefir
• 1 medium orange

Dinner (615 calories)

• 1 serving Lemon-Garlic Chicken Casserole
• 1 serving Cucumber, Tomato & Feta Salad

Daily Totals: 1,796 calories, 79g fat, 100g protein, 186g carbohydrate, 34g fiber, 1,591mg sodium

Make it 1,500 calories: Omit nuts at breakfast and change A.M. snack to 1 medium peach.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 26

Breakfast (400 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (187 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Lunch (404 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• ¼ cup salted dry-roasted edamame

P.M. Snack (301 calories)

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

Dinner (504 calories)

• 1 serving Easy Fish Tacos with Kiwi Salsa

Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 27 through 30.

Daily Totals: 1,795 calories, 73g fat, 90g protein, 204g carbohydrate, 39g fiber, 1,343mg sodium

Make it 1,500 calories: Omit kefir at breakfast and almonds at P.M. snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.

Day 27

Breakfast (402 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. chopped nuts, such as walnuts, almonds or pecans
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (230 calories)

• 1 large pear
• ¼ cup salted dry-roasted edamame

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken, shrimp, tofu or canned tuna or salmon

P.M. Snack (224 calories)

• 3 servings Peanut Butter-Date Energy Balls

Dinner (570 calories)

• 1 serving Grilled Flank Steak with Tomato Salad
• 1 serving Cilantro-Lime Brown Rice

Daily Totals: 1,823 calories, 84g fat, 108g protein, 170g carbohydrate, 35g fiber, 1,473mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 28

Breakfast (400 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (230 calories)

• 1 large pear
• ¼ cup salted dry-roasted edamame

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken, shrimp, tofu or canned tuna or salmon

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (588 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas
• 1 serving Traditional Greek Salad

Daily Totals: 1,821 calories, 84g fat, 95g protein, 181g carbohydrate, 35g fiber, 1,835mg sodium

Make it 1,500 calories: Omit kefir at breakfast and edamame at A.M. snack. Change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 5

Day 29

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (123 calories)

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

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken, shrimp, tofu or canned tuna or salmon

P.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Dinner (526 calories)

• 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
• 1 serving Pineapple & Avocado Salad

Evening Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Daily Totals: 1,817 calories, 86g fat, 108g protein, 167g carbohydrate, 37g fiber, 2,147mg sodium

Make it 1,500 calories Omit kefir at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack. 

Day 30

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (123 calories)

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

Lunch (397 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken, shrimp, tofu or canned tuna or salmon

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (452 calories)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Evening Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Daily Totals: 1,781 calories, 99g fat, 92g protein, 146g carbohydrate, 42g fiber, 1,660mg sodium

Make it 1,500 calories: Omit yogurt at A.M. snack and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and 1 medium banana to P.M. snack.