Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like theketogenic dietand Atkins diet call for super-low carb limits, you don’t actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (likefiberfrom whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories.In this easy low-carb meal plan, we keep the carbs low, but not so low that you’ll miss out on those important nutrients. Plus, we made sure to include enoughproteineach day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week, with modifications to bump it up to 1,500 or 2,000 calories, depending onyour individual needsand health goals.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 to Meal-Prep Your Week of Meals:Prepare theMuffin-Tin Omelets with Feta & Peppersto have for breakfast and snacks throughout the week.Meal prep theChipotle-Lime Cauliflower Taco Bowlsto have for lunch on Days 2 through 5.Meal-Prep Tip: Pick up some air-tight glass containers to keep your meals fresh for the week.Glass Meal-Prep ContainersAmazonDay 1Breakfast (201 calories, 14 g carbohydrates)1 cup nonfat plain Greek yogurt1/3 cup blackberries1 Tbsp. chopped walnutsA.M. Snack (70 calories, 18 g carbohydrates)2 clementinesLunch (360 calories, 30 g carbohydrates)1 servingWhite Bean & Veggie SaladP.M. Snack (32 calories, 7 g carbohydrates)1/2 cup raspberriesDinner (555 calories, 37 g carbohydrates)1 servingGinger-Tahini Oven-Baked Salmon & VegetablesDaily Totals:1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (288 calories, 22 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orangeA.M. Snack (131 calories, 35 g carbohydrates)1 large pearLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (51 calories, 10 g carbohydrates)1 large bell pepper, slicedDinner (394 calories, 14 g carbohydrates)1 servingHomemade Chicken Tenders with Everything Bagel Seasoning over SaladDaily Totals:1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodiumTo Make it 1,500 Calories:Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 servingWest Coast Avocado Toastto dinner.See More:High-Protein, Low-Carb Breakfasts to Help You Lose WeightDay 3Breakfast (288 calories, 22 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orangeA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (411 calories, 25 g carbohydrates)1 servingChicken Cutlets with Sun-Dried Tomato Cream Sauce2 cups steamed broccoli floretsMeal-Prep Tip:Prepare 2 servingsBlueberry Almond Chia Puddingto have for breakfast on Days 4 & 5.Daily Totals:1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.Day 4Breakfast (229 calories, 30 g carbohydrates)1 servingBlueberry Almond Chia PuddingA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (226 calories, 7 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & PeppersDinner (376 calories, 21 g carbohydrates)1 servingSheet-Pan Maple-Mustard Pork Chops & CarrotsDaily Totals:1,210 calories, 57 g protein, 114 g carbohydrates, 30 g fiber, 62 g fat, 1,552 mg sodiumTo Make it 1,500 Calories:Add 22 dried walnut halves to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 1 1/2 servingsCauliflower Rice Pilafto dinner.Day 5Breakfast (229 calories, 30 g carbohydrates)1 servingBlueberry Almond Chia PuddingA.M. Snack (66 calories, 4 g carbohydrates)1/2 cup nonfat plain Greek yogurtLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (77 calories, 3 g carbohydrates)10 dry-roasted unsalted almondsDinner (490 calories, 27 g carbohydrates)1 servingNo-Noodle Eggplant Lasagna1 servingTraditional Greek SaladMeal-Prep Tip:Reserve 2 servings of theNo-Noodle Eggplant Lasagnato have for lunch on Days 6 & 7.Daily Totals:1,206 calories, 61 g protein, 111 g carbohydrates, 32 g fiber, 61 g fat, 1,502 mg sodiumTo Make it 1,500 Calories:Add 2 Tbsp. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat bread with 1 Tbsp. natural peanut butter to breakfast and 1 sliced avocado to dinner.Day 6Breakfast (201 calories, 14 g carbohydrates)1 cup nonfat plain Greek yogurt1/3 cup blackberries1 Tbsp. chopped walnutsA.M. Snack (131 calories, 35 g carbohydrates)1 large pearLunch (348 calories, 30 g carbohydrates)1 servingNo-Noodle Eggplant Lasagna1/3 cup pomegranate seedsP.M. Snack (116 calories, 31 g carbohydrates)1 large appleDinner (428 calories, 17 g carbohydrates)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals:1,224 calories, 67 g protein, 127 g carbohydrates, 29 g fiber, 57 g fat, 1,012 mg sodiumTo Make it 1,500 Calories:Increase to 2 Tbsp. chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.Day 7Breakfast (288 calories, 22 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orangeA.M. Snack (50 calories, 12 g carbohydrates)2 medium carrots, slicedLunch (337 calories, 26 g carbohydrates)1 servingNo-Noodle Eggplant Lasagna1 medium bell pepper, slicedP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (413 calories, 13 g carbohydrates)1 servingShrimp Cauliflower Fried Rice2 cups mixed greens1 servingHomemade Vinaigrette with Sesame & GingerDaily Totals:1,219 calories, 73 g protein, 108 g carbohydrates, 29 g fiber, 57 g fat, 1,742 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup hummus to A.M. snack and add 1/4 cup guacamole to have with the bell peppers at lunch.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add 1 sliced avocado to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like theketogenic dietand Atkins diet call for super-low carb limits, you don’t actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (likefiberfrom whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories.In this easy low-carb meal plan, we keep the carbs low, but not so low that you’ll miss out on those important nutrients. Plus, we made sure to include enoughproteineach day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week, with modifications to bump it up to 1,500 or 2,000 calories, depending onyour individual needsand health goals.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 to Meal-Prep Your Week of Meals:Prepare theMuffin-Tin Omelets with Feta & Peppersto have for breakfast and snacks throughout the week.Meal prep theChipotle-Lime Cauliflower Taco Bowlsto have for lunch on Days 2 through 5.Meal-Prep Tip: Pick up some air-tight glass containers to keep your meals fresh for the week.
Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like theketogenic dietand Atkins diet call for super-low carb limits, you don’t actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (likefiberfrom whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories.
In this easy low-carb meal plan, we keep the carbs low, but not so low that you’ll miss out on those important nutrients. Plus, we made sure to include enoughproteineach day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week, with modifications to bump it up to 1,500 or 2,000 calories, depending onyour individual needsand health goals.
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.
How to Meal-Prep Your Week of Meals:
Meal-Prep Tip: Pick up some air-tight glass containers to keep your meals fresh for the week.
Glass Meal-Prep ContainersAmazon
Glass Meal-Prep Containers
Amazon
Day 1Breakfast (201 calories, 14 g carbohydrates)1 cup nonfat plain Greek yogurt1/3 cup blackberries1 Tbsp. chopped walnutsA.M. Snack (70 calories, 18 g carbohydrates)2 clementinesLunch (360 calories, 30 g carbohydrates)1 servingWhite Bean & Veggie SaladP.M. Snack (32 calories, 7 g carbohydrates)1/2 cup raspberriesDinner (555 calories, 37 g carbohydrates)1 servingGinger-Tahini Oven-Baked Salmon & VegetablesDaily Totals:1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (288 calories, 22 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orangeA.M. Snack (131 calories, 35 g carbohydrates)1 large pearLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (51 calories, 10 g carbohydrates)1 large bell pepper, slicedDinner (394 calories, 14 g carbohydrates)1 servingHomemade Chicken Tenders with Everything Bagel Seasoning over SaladDaily Totals:1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodiumTo Make it 1,500 Calories:Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 servingWest Coast Avocado Toastto dinner.See More:High-Protein, Low-Carb Breakfasts to Help You Lose WeightDay 3Breakfast (288 calories, 22 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orangeA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (411 calories, 25 g carbohydrates)1 servingChicken Cutlets with Sun-Dried Tomato Cream Sauce2 cups steamed broccoli floretsMeal-Prep Tip:Prepare 2 servingsBlueberry Almond Chia Puddingto have for breakfast on Days 4 & 5.Daily Totals:1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.Day 4Breakfast (229 calories, 30 g carbohydrates)1 servingBlueberry Almond Chia PuddingA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (226 calories, 7 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & PeppersDinner (376 calories, 21 g carbohydrates)1 servingSheet-Pan Maple-Mustard Pork Chops & CarrotsDaily Totals:1,210 calories, 57 g protein, 114 g carbohydrates, 30 g fiber, 62 g fat, 1,552 mg sodiumTo Make it 1,500 Calories:Add 22 dried walnut halves to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 1 1/2 servingsCauliflower Rice Pilafto dinner.Day 5Breakfast (229 calories, 30 g carbohydrates)1 servingBlueberry Almond Chia PuddingA.M. Snack (66 calories, 4 g carbohydrates)1/2 cup nonfat plain Greek yogurtLunch (344 calories, 47 g carbohydrates)1 servingChipotle-Lime Cauliflower Taco BowlsP.M. Snack (77 calories, 3 g carbohydrates)10 dry-roasted unsalted almondsDinner (490 calories, 27 g carbohydrates)1 servingNo-Noodle Eggplant Lasagna1 servingTraditional Greek SaladMeal-Prep Tip:Reserve 2 servings of theNo-Noodle Eggplant Lasagnato have for lunch on Days 6 & 7.Daily Totals:1,206 calories, 61 g protein, 111 g carbohydrates, 32 g fiber, 61 g fat, 1,502 mg sodiumTo Make it 1,500 Calories:Add 2 Tbsp. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat bread with 1 Tbsp. natural peanut butter to breakfast and 1 sliced avocado to dinner.Day 6Breakfast (201 calories, 14 g carbohydrates)1 cup nonfat plain Greek yogurt1/3 cup blackberries1 Tbsp. chopped walnutsA.M. Snack (131 calories, 35 g carbohydrates)1 large pearLunch (348 calories, 30 g carbohydrates)1 servingNo-Noodle Eggplant Lasagna1/3 cup pomegranate seedsP.M. Snack (116 calories, 31 g carbohydrates)1 large appleDinner (428 calories, 17 g carbohydrates)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals:1,224 calories, 67 g protein, 127 g carbohydrates, 29 g fiber, 57 g fat, 1,012 mg sodiumTo Make it 1,500 Calories:Increase to 2 Tbsp. chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.Day 7Breakfast (288 calories, 22 g carbohydrates)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orangeA.M. Snack (50 calories, 12 g carbohydrates)2 medium carrots, slicedLunch (337 calories, 26 g carbohydrates)1 servingNo-Noodle Eggplant Lasagna1 medium bell pepper, slicedP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (413 calories, 13 g carbohydrates)1 servingShrimp Cauliflower Fried Rice2 cups mixed greens1 servingHomemade Vinaigrette with Sesame & GingerDaily Totals:1,219 calories, 73 g protein, 108 g carbohydrates, 29 g fiber, 57 g fat, 1,742 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup hummus to A.M. snack and add 1/4 cup guacamole to have with the bell peppers at lunch.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add 1 sliced avocado to dinner.
Day 1
Breakfast (201 calories, 14 g carbohydrates)
A.M. Snack (70 calories, 18 g carbohydrates)
Lunch (360 calories, 30 g carbohydrates)
P.M. Snack (32 calories, 7 g carbohydrates)
Dinner (555 calories, 37 g carbohydrates)
Daily Totals:1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodium
To Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (288 calories, 22 g carbohydrates)
A.M. Snack (131 calories, 35 g carbohydrates)
Lunch (344 calories, 47 g carbohydrates)
P.M. Snack (51 calories, 10 g carbohydrates)
Dinner (394 calories, 14 g carbohydrates)
Daily Totals:1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodium
To Make it 1,500 Calories:Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 servingWest Coast Avocado Toastto dinner.
See More:High-Protein, Low-Carb Breakfasts to Help You Lose Weight
Day 3
A.M. Snack (35 calories, 9 g carbohydrates)
P.M. Snack (131 calories, 35 g carbohydrates)
Dinner (411 calories, 25 g carbohydrates)
Meal-Prep Tip:Prepare 2 servingsBlueberry Almond Chia Puddingto have for breakfast on Days 4 & 5.
Daily Totals:1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodium
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.
Day 4
Breakfast (229 calories, 30 g carbohydrates)
P.M. Snack (226 calories, 7 g carbohydrates)
Dinner (376 calories, 21 g carbohydrates)
Daily Totals:1,210 calories, 57 g protein, 114 g carbohydrates, 30 g fiber, 62 g fat, 1,552 mg sodium
To Make it 1,500 Calories:Add 22 dried walnut halves to A.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 1 1/2 servingsCauliflower Rice Pilafto dinner.
Day 5
A.M. Snack (66 calories, 4 g carbohydrates)
P.M. Snack (77 calories, 3 g carbohydrates)
Dinner (490 calories, 27 g carbohydrates)
Meal-Prep Tip:Reserve 2 servings of theNo-Noodle Eggplant Lasagnato have for lunch on Days 6 & 7.
Daily Totals:1,206 calories, 61 g protein, 111 g carbohydrates, 32 g fiber, 61 g fat, 1,502 mg sodium
To Make it 1,500 Calories:Add 2 Tbsp. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat bread with 1 Tbsp. natural peanut butter to breakfast and 1 sliced avocado to dinner.
Day 6
Lunch (348 calories, 30 g carbohydrates)
P.M. Snack (116 calories, 31 g carbohydrates)
Dinner (428 calories, 17 g carbohydrates)
Daily Totals:1,224 calories, 67 g protein, 127 g carbohydrates, 29 g fiber, 57 g fat, 1,012 mg sodium
To Make it 1,500 Calories:Increase to 2 Tbsp. chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
Day 7
A.M. Snack (50 calories, 12 g carbohydrates)
Lunch (337 calories, 26 g carbohydrates)
Dinner (413 calories, 13 g carbohydrates)
Daily Totals:1,219 calories, 73 g protein, 108 g carbohydrates, 29 g fiber, 57 g fat, 1,742 mg sodium
To Make it 1,500 Calories:Add 1/3 cup hummus to A.M. snack and add 1/4 cup guacamole to have with the bell peppers at lunch.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add 1 sliced avocado to dinner.
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