In This ArticleView AllIn This ArticleDay 1Day 2Day 3Day 4Day 5
In This ArticleView All
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In This Article
Day 1
Day 2
Day 3
Day 4
Day 5
CloseLove food, but want to lose weight? Good news! With this five-day meal plan to lose weight, you can enjoy deliciouslow-calorie foodsthat also leave you feeling satisfied. Recipes like theSpaghetti Squash & Chicken with Avocado Pesto,Veggie & Hummus Sandwichand theChipotle-Lime Cauliflower Tacosinclude lots of veggies, which are low in calories so you can have larger servings to fill up without going over your daily calorie limit. Couple this healthy meal plan with moderate daily exercise, and you’re on track to lose a healthy 1 to 2 pounds this week.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Day 1Breakfast (408 calories)1 servingScrambled Eggs with Vegetables1 slice whole-wheat bread, toastedA.M. Snack (95 calories)1 medium appleLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (181 calories)10 walnut halves1 Tbsp. dark chocolate chipsDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Total:1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodiumDay 2Breakfast (321 calories)Oatmeal with Fruit & Nuts1 servingOld-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugarTop oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.A.M. Snack (70 calories)2 clementinesLunch (419 calories)Green Salad with Chickpeas2 cups mixed greens1/2 cup cucumber slices8 cherry tomatoes, halved1/3 cup canned chickpeas, rinsed2 Tbsp. feta cheese10 Kalamata olives, choppedCombine ingredients and dress salad with 1 Tbsp. each olive oil and balsamic vinegar.P.M. Snack (147 calories)8 walnut halves5 dried apricotsDinner (529 calories)1 servingChipotle-Lime Cauliflower Tacos1 serving tortilla chips1/4 cup guacamoleDaily Total:1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodiumDay 3Breakfast (331 calories)1 servingEverything Bagel Avocado Toast1 servingMatcha Green Tea Latte1 clementineA.M. Snack (154 calories)2 medium carrots1/4 cup hummusLunch (340 calories)1 servingFig & Goat Cheese SaladP.M. Snack (95 calories)Cinnamon Apples1 medium apple, sliced1/8 tsp. ground cinnamonTop sliced apples with cinnamon.Dinner (497 calories)1 servingSpaghetti Squash & Chicken with Avocado PestoEvening Snack (99 calories)1 Tbsp. dark chocolate chips5 strawberriesDaily Total:1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodiumDay 4Diana ChistrugaBreakfast (321 calories)Oatmeal with Fruit & Nuts1 servingOld-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugarTop oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.A.M. Snack (181 calories)10 walnut halves1 Tbsp. dark chocolate chipsLunch (354 calories)1 servingApple & Cheddar Pita PocketP.M. Snack (179 calories)3 medium carrots1/4 cup hummusDinner (454 calories)1 servingCitrus Poached Salmon with Asparagus1 cup cooked brown riceDaily Total:1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodiumDay 5Breakfast (369 calories)1 servingSalsa Scrambled Eggs1 small bananaA.M. Snack (148 calories)2 clementines6 walnut halvesLunch (373 calories)1 servingTuna & Olive Spinach SaladP.M. Snack (101 calories)1 medium pearDinner (517 calories)1 servingHasselback Caprese Chicken2-inch-thick slices baguette, toasted and drizzled with 1 tsp. olive oil eachDaily Total:1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodiumWatch: How to Make Hasselback Caprese ChickenWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Love food, but want to lose weight? Good news! With this five-day meal plan to lose weight, you can enjoy deliciouslow-calorie foodsthat also leave you feeling satisfied. Recipes like theSpaghetti Squash & Chicken with Avocado Pesto,Veggie & Hummus Sandwichand theChipotle-Lime Cauliflower Tacosinclude lots of veggies, which are low in calories so you can have larger servings to fill up without going over your daily calorie limit. Couple this healthy meal plan with moderate daily exercise, and you’re on track to lose a healthy 1 to 2 pounds this week.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Day 1Breakfast (408 calories)1 servingScrambled Eggs with Vegetables1 slice whole-wheat bread, toastedA.M. Snack (95 calories)1 medium appleLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (181 calories)10 walnut halves1 Tbsp. dark chocolate chipsDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Total:1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodiumDay 2Breakfast (321 calories)Oatmeal with Fruit & Nuts1 servingOld-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugarTop oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.A.M. Snack (70 calories)2 clementinesLunch (419 calories)Green Salad with Chickpeas2 cups mixed greens1/2 cup cucumber slices8 cherry tomatoes, halved1/3 cup canned chickpeas, rinsed2 Tbsp. feta cheese10 Kalamata olives, choppedCombine ingredients and dress salad with 1 Tbsp. each olive oil and balsamic vinegar.P.M. Snack (147 calories)8 walnut halves5 dried apricotsDinner (529 calories)1 servingChipotle-Lime Cauliflower Tacos1 serving tortilla chips1/4 cup guacamoleDaily Total:1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodiumDay 3Breakfast (331 calories)1 servingEverything Bagel Avocado Toast1 servingMatcha Green Tea Latte1 clementineA.M. Snack (154 calories)2 medium carrots1/4 cup hummusLunch (340 calories)1 servingFig & Goat Cheese SaladP.M. Snack (95 calories)Cinnamon Apples1 medium apple, sliced1/8 tsp. ground cinnamonTop sliced apples with cinnamon.Dinner (497 calories)1 servingSpaghetti Squash & Chicken with Avocado PestoEvening Snack (99 calories)1 Tbsp. dark chocolate chips5 strawberriesDaily Total:1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodiumDay 4Diana ChistrugaBreakfast (321 calories)Oatmeal with Fruit & Nuts1 servingOld-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugarTop oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.A.M. Snack (181 calories)10 walnut halves1 Tbsp. dark chocolate chipsLunch (354 calories)1 servingApple & Cheddar Pita PocketP.M. Snack (179 calories)3 medium carrots1/4 cup hummusDinner (454 calories)1 servingCitrus Poached Salmon with Asparagus1 cup cooked brown riceDaily Total:1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodiumDay 5Breakfast (369 calories)1 servingSalsa Scrambled Eggs1 small bananaA.M. Snack (148 calories)2 clementines6 walnut halvesLunch (373 calories)1 servingTuna & Olive Spinach SaladP.M. Snack (101 calories)1 medium pearDinner (517 calories)1 servingHasselback Caprese Chicken2-inch-thick slices baguette, toasted and drizzled with 1 tsp. olive oil eachDaily Total:1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodiumWatch: How to Make Hasselback Caprese ChickenWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Love food, but want to lose weight? Good news! With this five-day meal plan to lose weight, you can enjoy deliciouslow-calorie foodsthat also leave you feeling satisfied. Recipes like theSpaghetti Squash & Chicken with Avocado Pesto,Veggie & Hummus Sandwichand theChipotle-Lime Cauliflower Tacosinclude lots of veggies, which are low in calories so you can have larger servings to fill up without going over your daily calorie limit. Couple this healthy meal plan with moderate daily exercise, and you’re on track to lose a healthy 1 to 2 pounds this week.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Day 1Breakfast (408 calories)1 servingScrambled Eggs with Vegetables1 slice whole-wheat bread, toastedA.M. Snack (95 calories)1 medium appleLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (181 calories)10 walnut halves1 Tbsp. dark chocolate chipsDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Total:1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodiumDay 2Breakfast (321 calories)Oatmeal with Fruit & Nuts1 servingOld-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugarTop oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.A.M. Snack (70 calories)2 clementinesLunch (419 calories)Green Salad with Chickpeas2 cups mixed greens1/2 cup cucumber slices8 cherry tomatoes, halved1/3 cup canned chickpeas, rinsed2 Tbsp. feta cheese10 Kalamata olives, choppedCombine ingredients and dress salad with 1 Tbsp. each olive oil and balsamic vinegar.P.M. Snack (147 calories)8 walnut halves5 dried apricotsDinner (529 calories)1 servingChipotle-Lime Cauliflower Tacos1 serving tortilla chips1/4 cup guacamoleDaily Total:1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodiumDay 3Breakfast (331 calories)1 servingEverything Bagel Avocado Toast1 servingMatcha Green Tea Latte1 clementineA.M. Snack (154 calories)2 medium carrots1/4 cup hummusLunch (340 calories)1 servingFig & Goat Cheese SaladP.M. Snack (95 calories)Cinnamon Apples1 medium apple, sliced1/8 tsp. ground cinnamonTop sliced apples with cinnamon.Dinner (497 calories)1 servingSpaghetti Squash & Chicken with Avocado PestoEvening Snack (99 calories)1 Tbsp. dark chocolate chips5 strawberriesDaily Total:1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodiumDay 4Diana ChistrugaBreakfast (321 calories)Oatmeal with Fruit & Nuts1 servingOld-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugarTop oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.A.M. Snack (181 calories)10 walnut halves1 Tbsp. dark chocolate chipsLunch (354 calories)1 servingApple & Cheddar Pita PocketP.M. Snack (179 calories)3 medium carrots1/4 cup hummusDinner (454 calories)1 servingCitrus Poached Salmon with Asparagus1 cup cooked brown riceDaily Total:1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodiumDay 5Breakfast (369 calories)1 servingSalsa Scrambled Eggs1 small bananaA.M. Snack (148 calories)2 clementines6 walnut halvesLunch (373 calories)1 servingTuna & Olive Spinach SaladP.M. Snack (101 calories)1 medium pearDinner (517 calories)1 servingHasselback Caprese Chicken2-inch-thick slices baguette, toasted and drizzled with 1 tsp. olive oil eachDaily Total:1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodiumWatch: How to Make Hasselback Caprese Chicken
Love food, but want to lose weight? Good news! With this five-day meal plan to lose weight, you can enjoy deliciouslow-calorie foodsthat also leave you feeling satisfied. Recipes like theSpaghetti Squash & Chicken with Avocado Pesto,Veggie & Hummus Sandwichand theChipotle-Lime Cauliflower Tacosinclude lots of veggies, which are low in calories so you can have larger servings to fill up without going over your daily calorie limit. Couple this healthy meal plan with moderate daily exercise, and you’re on track to lose a healthy 1 to 2 pounds this week.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Breakfast (408 calories)
A.M. Snack (95 calories)
Lunch (387 calories)
P.M. Snack (181 calories)
Dinner (429 calories)
Daily Total:1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodium
Breakfast (321 calories)
Oatmeal with Fruit & Nuts
Top oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.
A.M. Snack (70 calories)
Lunch (419 calories)
Green Salad with Chickpeas
Combine ingredients and dress salad with 1 Tbsp. each olive oil and balsamic vinegar.
P.M. Snack (147 calories)
Dinner (529 calories)
Daily Total:1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodium
Breakfast (331 calories)
A.M. Snack (154 calories)
Lunch (340 calories)
P.M. Snack (95 calories)
Cinnamon Apples
Top sliced apples with cinnamon.
Dinner (497 calories)
Evening Snack (99 calories)
Daily Total:1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodium
Diana Chistruga
A.M. Snack (181 calories)
Lunch (354 calories)
P.M. Snack (179 calories)
Dinner (454 calories)
Daily Total:1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodium
Breakfast (369 calories)
A.M. Snack (148 calories)
Lunch (373 calories)
P.M. Snack (101 calories)
Dinner (517 calories)
Daily Total:1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodium
Watch: How to Make Hasselback Caprese Chicken
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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