Simple 1,200-Calorie Meal Plan, Created by a Dietitian

Dive in and start hitting your weight loss goals today with help from this simple 30-day meal plan featuring easy-to-make recipes and helpful meal prep tips. Each day comes in around 1,200 calories—a calorie level at which many people can safely lose 1 to 2 pounds per week—and includes enough protein and fiber to help you feel full and satisfied while cutting calories.

This plan is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month. Weekly meal prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays.

We call for healthy convenience items whenever possible, but scan the plan and see what else you can get from the store premade (like cooked brown rice, frozen riced cauliflower and spiralized zucchini noodles). By keeping this plan simple yet exciting and delicious, you'll be motivated to stick with it till the end.

Looking for something shorter to start with? Our 7-Day Diet Meal Plan to Lose Weight: 1,200 Calories is a great place to start.

Week 1

How to Meal Prep for Your Week of Meals:

1. Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it's ready for lunch on Day 2. Portion out two 1 1/2-cup servings into leakproof containers to have later in the week for lunch on Days 3 and 5. Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup in an airtight container for up to 6 months.
2. Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 2. Store in glass leakproof containers that can go from the fridge to the microwave.

Day 1

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (62 calories)

• 1 medium orange

Lunch (402 calories)

• 1 serving Butternut Squash Soup with Avocado & Chickpeas

P.M. Snack (42 calories)

• 1 medium kiwi

Dinner (452 calories)

• 1 serving Citrus Poached Salmon with Asparagus
• 3/4 cup Cauliflower Rice

Daily Totals: 1,229 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.

Day 2

Breakfast (285 calories)

• 1 serving Blueberry-Banana Overnight Oats

A.M. Snack (22 calories)

• 1 serving Apple Cider Vinegar Tonic

Lunch (347 calories)

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 1 slice Everything Bagel Avocado Toast

P.M. Snack (100 calories)

• 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt

Dinner (471 calories)

• 1 serving Vegan Coconut Chickpea Curry

Meal Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 3.

Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.

Day 3

Breakfast (285 calories)

• 1 1/2 cups Blueberry-Banana Overnight Oats

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 1 slice Everything Bagel Avocado Toast

P.M. Snack (84 calories)

• 2 medium kiwis

Dinner (430 calories)

• 1 serving Zucchini Noodles with Pesto & Chicken

Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.

Day 4

Breakfast (266 calories)

• 1 slice Peanut Butter-Banana Cinnamon Toast

A.M. Snack (106 calories)

• 1 cup Apple Cider Vinegar Tonic
• 1 cup blueberries

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (62 calories)

• 1 medium orange

Dinner (464 calories)

• 1 serving Spicy Jerk Shrimp
• 1/2 cup Easy Brown Rice

Meal Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.

Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.

Day 5

Breakfast (266 calories)

• 1 slice Peanut Butter-Banana Cinnamon Toast

A.M. Snack (42 calories)

• 1 kiwi

Lunch (317 calories)

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 3 Tbsp. hummus
• 6 seeded crackers

P.M. Snack (42 calories)

• 1 kiwi

Dinner (553 calories)

• 1 serving Taco Spaghetti Squash Boats

Daily Totals: 1,220 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.

Day 6

Breakfast (260 calories)

• 1 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. sliced almonds
• 1 tsp. honey

A.M. Snack (22 calories)

• 1 cup Apple Cider Vinegar Tonic

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (100 calories)

• 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt

Dinner (499 calories)

• 1 serving Sheet-Pan Chicken & Vegetables with Romesco Sauce

Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.

Day 7

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (142 calories)

• 3/4 cup raspberries
• 1/2 cup nonfat plain Greek yogurt
• 1 tsp. honey

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (62 calories)

• 1 medium orange

Dinner (422 calories)

• 1 serving Salmon Tacos with Pineapple Salsa
• 1 serving Broiled Mango

Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.

Week 2

How to Meal Prep for Your Week of Meals

1. Make the Meal-Prep Sheet-Pan Chicken Thighs to use in the Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup Freezer Pack recipes. Store in an airtight meal prep container to keep fresh.
2. Prepare the Slow-Cooker Pasta e Fagioli Soup Freezer Pack to have for dinner on Days 12 and 13.
3. When making the Muffin-Tin Quiches with Smoked Cheddar & Potato for breakfast on Day 8, individually wrap leftovers in plastic and place in an airtight container. Refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 8

Breakfast (244 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 cup Herbal Chamomile Health Tonic

A.M. Snack (84 calories)

• 1 cup blueberries

Lunch (345 calories)

• 1 serving Curried Chicken Apple Wraps
• 1 medium pear

P.M. Snack (130 calories)

• 1 cup raspberries
• 1/2 cup nonfat plain Greek yogurt

Dinner (402 calories)

• 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup
• 1 serving Kale Salad with Beets & Wild Rice

Meal Prep Tips: Refrigerate the other 3 servings of the Herbal Chamomile Health Tonic to have on Days 9, 10 and 11.

Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Slow-Cooker Curried Butternut Squash Soup to have for lunch on Days 9 and 11. Save 1 serving (2 1/2 cups) of Kale Salad with Beets & Wild Rice to have for lunch on Day 9. Store in leakproof, airtight containers.

Daily Totals: 1,205 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.

Day 9

Breakfast (260 calories)

• 1 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. sliced almonds
• 1 tsp. honey

A.M. Snack (95 calories)

• 1 cup Herbal Chamomile Health Tonic
• 1 cup blueberries

Lunch (326 calories)

• 1 cup Slow-Cooker Curried Butternut Squash Soup
• 2 1/2 cups Kale Salad with Beets & Wild Rice

P.M. Snack (100 calories)

• 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt

Dinner (422 calories)

• 1 serving Sheet-Pan Roasted Salmon with Vegetables

Daily Totals: 1,203 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.

Day 10

Breakfast (299 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange

A.M. Snack (6 calories)

• 1 cup Herbal Chamomile Health Tonic

Lunch (345 calories)

• 1 serving Curried Chicken Apple Wraps
• 1 medium pear

P.M. Snack (130 calories)

• 1 cup raspberries
• 1/2 cup nonfat plain Greek yogurt

Dinner (416 calories)

• 1 serving Garlic-Lime Pork with Farro & Spinach
• 1 cup Tangy Broccoli with Almonds

Daily Totals: 1,196 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.

Day 11

Breakfast (299 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange

A.M. Snack (42 calories)

• 1/2 cup blueberries

Lunch (361 calories)

• 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup
• 3 Tbsp. hummus
• 5 seeded crackers

P.M. Snack (6 calories)

• 1 cup Herbal Chamomile Health Tonic

Dinner (496 calories)

• 1 serving Crispy Oven-Fried Fish Tacos

Daily Totals: 1,204 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

Day 12

Breakfast (260 calories)

• 1 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. sliced almonds
• 1 tsp. honey

A.M. Snack (61 calories)

• 2 medium plums
• 1 cup green tea

Lunch (322 calories)

• 1 serving No-Cook Black Bean Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (457 calories)

• 2 cups Slow-Cooker Pasta e Fagioli Soup

Meal Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing separately and add just before serving.

Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

Day 13

Breakfast (299 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange

A.M. Snack (30 calories)

• 1 plum
• 1 cup green tea

Lunch (322 calories)

• 2 cups No-Cook Black Bean Salad

P.M. Snack (112 calories)

• 3/4 cup raspberries
• 3 Tbsp. nonfat plain Greek yogurt
• 1 Tbsp. slivered almonds

Dinner (457 calories)

• 2 cups Slow-Cooker Pasta e Fagioli Soup

Daily Totals: 1,220 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.

Day 14

Breakfast (299 calories)

• 2 Blueberry-Pecan Pancakes
• 2 Tbsp. blueberries
• 2 Tbsp. nonfat plain Greek yogurt
• 1 tsp. maple syrup

A.M. Snack (0 calories)

• 1 cup green tea

Lunch (345 calories)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (100 calories)

• 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt

Dinner (482 calories)

• 2 servings (5 cups) Indian-Spiced Cauliflower & Chickpea Salad

Meal Prep Tip: Freeze leftover Blueberry-Pecan Pancakes to have for breakfast on Days 22 and 29.

Daily Totals: 1,226 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.

Week 3

How to Meal Prep for Your Week of Meals

1. You'll be having the Slow-Cooker Vegetable Soup for lunch on Days 20 and 21. Remember to take the soup out of the freezer on the evening of Day 19 so it can defrost overnight in the refrigerator.
2. Prepare the Spicy Slaw Bowls with Shrimp & Edamame and store in four airtight meal prep containers to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you're ready to eat rather than all at once—wait to add the avocado, too. This will help keep the shrimp tasting fresh and the avocado from browning.

Day 15

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (52 calories)

• 1 cup Apple Cider Vinegar Tonic
• 1 plum

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (127 calories)

• 1 cup raspberries
• 1/4 cup nonfat plain Greek yogurt
• 1 tsp. honey

Dinner (435 calories)

• 1 serving Hawaiian Pork
• 1 cup steamed broccoli
• 1 tsp. olive oil
• 1 tsp. lime juice
• pinch salt and pepper

Meal Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 16.

Daily Totals: 1,210 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.

Day 16

Breakfast (285 calories)

• 1 1/2 cups Blueberry-Banana Overnight Oats

A.M. Snack (0 calories)

• 1 cup green tea

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (59 calories)

Toss together:

• 1/2 cup diced cucumber
• 1/4 cup shelled edamame
• 1 tsp. lime juice
• pinch salt and pepper

Dinner (515 calories)

• 1 serving Chhole (Chickpea Curry)
• 1/2 cup Easy Brown Rice
• 1 serving Turmeric-Roasted Cauliflower

Meal Prep Tip: Save any leftover Easy Brown Rice to use for dinner on later days. You could also plan to make a double batch and freeze it in individual portions to save time down the road.

Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 17.

Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium.

Day 17

Breakfast (285 calories)

• 1 serving Blueberry-Banana Overnight Oats

A.M. Snack (22 calories)

• 1 cup Apple Cider Vinegar Tonic

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (55 calories)

• 3/4 cup raspberries

Dinner (497 calories)

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Daily Totals: 1,223 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium.

Day 18

Breakfast (266 calories)

• 1 slice Peanut Butter-Banana Cinnamon Toast

A.M. Snack (61 calories)

• 2 plums

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (64 calories)

• 1 cup raspberries
• 1 cup green tea

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,202 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium.

Day 19

Breakfast (266 calories)

• 1 slice Peanut Butter-Banana Cinnamon Toast

A.M. Snack (0 calories)

• 1 cup green tea

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (62 calories)

• 1 medium orange

Dinner (515 calories)

• 1 serving Butternut Squash Soup with Avocado & Chickpeas
• 1 slice whole-wheat toast drizzled with 1 tsp. olive oil and a pinch each salt and pepper

Meal Prep Tip: Transfer the 2 individual servings of the Slow-Cooker Vegetable Soup from the freezer to the refrigerator to defrost.

Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium.

Day 20

Breakfast (260 calories)

• 1 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. sliced almonds
• 1 tsp. honey

A.M. Snack (84 calories)

• 1 medium orange
• 1 cup Apple Cider Vinegar Tonic

Lunch (346 calories)

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 1 slice Everything Bagel Avocado Toast

P.M. Snack (59 calories)

Toss together:

• 1/2 cup diced cucumber
• 1/4 cup shelled edamame
• 1 tsp. lime juice
• pinch each salt and pepper

Dinner (465 calories)

• 1 serving Jerk Chicken & Pineapple Slaw
• 1 cup Easy Brown Rice

Daily Totals: 1,214 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium.

Day 21

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (89 calories)

• 1 cup raspberries
• 2 Tbsp. nonfat plain Greek yogurt

Lunch (343 calories)

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 1/4 cup hummus
• 6 seeded crackers

P.M. Snack (56 calories)

Toss together:

• 1/4 cup diced cucumber
• 1/4 cup shelled edamame
• 1 tsp. lime juice
• pinch each of salt and pepper

Dinner (447 calories)

• 1 serving Stetson Chopped Salad
• 1/2 slice whole-wheat toast drizzled with 1 tsp. olive oil and a pinch each salt and pepper

Meal Prep Tip: Save 1 serving of the Stetson Chopped Salad to have for lunch on Day 22.

Daily Totals: 1,206 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium.

Week 4

How to Meal Prep for Your Week of Meals

1. Make the Muffin-Tin Quiches with Smoked Cheddar & Potato. You'll use them throughout the week for breakfast. Individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
2. You'll be having the Blueberry-Pecan Pancakes for breakfast on Day 22. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.

Day 22

Breakfast (289 calories)

• 2 Blueberry-Pecan Pancakes
• 2 Tbsp. nonfat plain Greek yogurt
• 1 tsp. maple syrup

A.M. Snack (96 calories)

• 1 1/4 cups raspberries

Lunch (377 calories)

• 1 serving Stetson Chopped Salad

P.M. Snack (73 calories)

Toss together:

• 1/3 cup diced cucumber
• 1/3 cup shelled edamame
• 1 tsp. lime juice
• pinch each salt and pepper

Dinner (390 calories)

• 1 serving Ginger-Soy Beef Noodle Bowls
• 1 kiwi

Meal Prep Tip: Save 1 serving of the Ginger-Soy Noodle Bowls to have for lunch on Day 23.

Daily Totals: 1,225 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium.

Day 23

Breakfast (299 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (348 calories)

• 1 serving Ginger-Soy Beef Noodle Bowls

P.M. Snack (95 calories)

• 1 cup Herbal Chamomile Health Tonic
• 2 kiwis

Dinner (407 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
• 1/2 (6-inch) whole-wheat pita bread

Meal Prep Tip: Refrigerate the 3 remaining servings of the Herbal Chamomile Health Tonic to have on Days 24, 25 and 26.

Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium.

Day 24

Breakfast (244 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 cup Herbal Chamomile Health Tonic

A.M. Snack (62 calories)

• 1 medium orange

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (109 calories)

Toss together:

• 1/2 cup diced cucumber
• 1/2 cup shelled edamame
• 1 tsp. lime juice
• pinch each salt and pepper

Dinner (458 calories)

• 1 serving (3 patties) Falafel
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. Tahini Sauce with Lemon & Garlic

Meal Prep Tip: Refrigerate 2 Falafel patties to have for lunch on Day 25.

Daily Totals: 1,198 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium.

Day 25

Breakfast (244 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 cup Herbal Chamomile Health Tonic

A.M. Snack (62 calories)

• 1 medium orange

Lunch (366 calories)

• 1/2 (6-inch) whole-wheat pita bread
• 2 Falafel patties
• 1 cup mixed greens
• 1/4 cup sliced cucumber
• 1 Tbsp. Tahini Sauce with Lemon & Garlic

P.M. Snack (127 calories)

• 1 cup raspberries
• 1/4 cup nonfat plain Greek yogurt
• 1 tsp. honey

Dinner (415 calories)

• 1 serving Roasted Chicken & Winter Squash over Mixed Greens

Meal Prep Tips: Plan to use any leftover chicken from tonight's dinner or cook extra so you have enough for the Curried Chicken Apple Wraps on Days 26 and 27 (you'll need 1 cup shredded chicken total).

Prep the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 26.

Daily Totals: 1,214 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium.

Day 26

Breakfast (285 calories)

• 1 1/2 cups Blueberry-Banana Overnight Oats

A.M. Snack (6 calories)

• 1 cup Herbal Chamomile Health Tonic

Lunch (345 calories)

• 1 serving Curried Chicken Apple Wraps
• 1 medium pear

P.M. Snack (84 calories)

• 2 kiwis

Dinner (487 calories)

• 1 serving Ginger Roasted Salmon & Broccoli
• 1/2 cup Cauliflower Rice

Daily Totals: 1,207 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium.

Day 27

Breakfast (299 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange

A.M. Snack (42 calories)

• 1/2 cup blueberries
• 1 cup green tea

Lunch (345 calories)

• 1 serving Curried Chicken Apple Wraps
• 1 medium pear

P.M. Snack (64 calories)

• 2 Tbsp. hummus
• 1/2 medium bell pepper, sliced

Dinner (466 calories)

• 2 cups White Turkey Chili

Meal Prep Tip: Refrigerate two (1 1/2-cup) servings of the White Turkey Chili to have for lunch on Days 28 and 29.

Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium.

Day 28

Breakfast (238 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato

A.M. Snack (64 calories)

• 1 cup raspberries
• 1 cup green tea

Lunch (350 calories)

• 1 1/2 cups White Turkey Chili

P.M. Snack (64 calories)

• 2 Tbsp. hummus
• 1/2 medium bell pepper, sliced

Dinner (495 calories)

• 1 serving Easy Saag Paneer
• 1/2 cup Easy Brown Rice

Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium.

Week 5

How to Meal Prep for Your Week of Meals

1. You'll be having the Blueberry-Pecan Pancakes for breakfast on Day 29. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.
2. You'll be having the Muffin-Tin Quiches with Smoked Cheddar & Potato that you made and froze in Week 4 for breakfast on Day 30. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 29

Breakfast (305 calories)

• 2 Blueberry-Pecan Pancakes
• 3 Tbsp. blueberries
• 2 Tbsp. nonfat plain Greek yogurt
• 1 tsp. maple syrup

A.M. Snack (64 calories)

• 1 cup raspberries
• 1 cup green tea

Lunch (350 calories)

• 1 1/2 cups White Turkey Chili

P.M. Snack (62 calories)

• 1 medium orange

Dinner (446 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup Easy Brown Rice
• 2 cups mixed greens
• 2 tsp. each olive oil and balsamic vinegar

Daily Totals: 1,227 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium.

Day 30

Breakfast (299 calories)

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange

A.M. Snack (63 calories)

• 3/4 cup blueberries
• 1 cup green tea

Lunch (322 calories)

• 2 cups No-Cook Black Bean Salad

P.M. Snack (73 calories)

Toss together:

• 1/3 cup diced cucumber
• 1/3 cup shelled edamame
• 1 tsp. lime juice
• pinch each salt and pepper

Dinner (465 calories)

• 1 serving Mexican Stuffed Acorn Squash
• 3/4 cup Mexican Cauliflower Rice

Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium.

WATCH: How to Make Spaghetti Squash & Chicken with Avocado Pesto