In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseAccording to a2022 Gallup Poll, 55% of Americans say they’d like to lose weight. And while many people turn to diets to watch the number on the scale go down, according to theCenters for Disease Control and Prevention, losing weight isn’t about dieting. It’s about designing a lifestyle that incorporates healthy, sustainable eating patterns, regular physical activity and stress management—which includes getting enough quality sleep.The CDC also states that people who lose weight gradually are more likely to keep it off. This means thattrendy fad dietsthat promise quick weight loss are not the way to go. And don’t even get us started on “detoxes.“But eating plenty of foods with fiber and protein is always on trend. Andexperts say that engaging in regular physical activityis more important than losing weight as far as your health goes (though it certainly may lead to weight loss).With that said, if weight loss is your goal, we recommend going about it gradually. To promote healthy weight loss, we set this plan at 1,600 calories per day, a level where many people lose weight.As you follow this meal plan, keep in mind that it is meant to serve as a framework for a nutritious eating plan. It is not a rigid plan that you have to follow exactly. Listen to your body and follow your hunger and fullness cues. If you’re finding it’s not enough food to sustain you and your lifestyle, eat more. You know your body best!And if you don’t like certain foods or recipes in the plan, the calorie totals are listed next to each meal so you can easily swap things in and out as you desire. It’s easy to search our site for replacements.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 MealsMake theRavioli & Vegetable Soupto have on Days 1 and 2.Prepare theMaple-Nut Granolato have for breakfast on Days 3 and 4.Make theAvocado-Yogurt Dipto have handy for Days 5 through 7.PutRoasted Veggie Mason Jar Saladtogether for lunch on Days 4, 5 and 7.Watch How to Make Quick Ravioli & Vegetable SoupDay 1photography / Caitlin bensel, Food Styling / Emily Nabors HallBreakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M Snack (249 calories)1 medium apple3 Tbsp. unsalted dry-roasted almondsLunch (378 calories)1 servingRavioli & Vegetable Soup2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat2 Tbsp. shredded Cheddar cheeseTop baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.P.M. Snack (169 calories)4 Tbsp. hummus1 cup sliced cucumber2 medium carrotsDinner (504 calories)1 servingSheet-Pan Salmon with Sweet Potatoes & BroccoliDaily Totals:1,606 caloriesDay 2Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (164 calories)7 dried apricots8 walnut halvesLunch (413 calories)1 servingRavioli & Vegetable Soup2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat2 Tbsp. shredded Cheddar cheeseTop each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.1 clementineP.M. Snack (169 calories)4 Tbsp. hummus1 cup sliced cucumber2 medium carrotsDinner (424 calories)1 servingDelicata Squash & Tofu Curry1/2 cup brown riceEvening Snack (133 calories)2 Medjool datesDaily Totals:1,609 caloriesMeal Prep Tip:If you haven’t already, makeMaple-Nut Granolafor tomorrow. You can also buy granola—just aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.Day 3Breakfast (402 calories)1 servingMaple-Nut Granola1 cup nonfat plain Greek yogurt1/4 cup blueberriesA.M. Snack (166 calories)4 Tbsp. hummus1 cup sliced cucumbers2 medium carrotsLunch (420 calories)1 servingApple & Cheddar Pita Pockets2 clementinesP.M. Snack (184 calories)1/2 medium apple, sliced1 Tbsp. peanut butter2 Tbsp.Maple-Nut GranolaDip apple slices into peanut butter then into granola.Dinner (415 calories)1 servingPressure-Cooker Chicken Tikka Masala1/2 cup brown riceDaily Totals:1,587 caloriesDay 4Breakfast (372 calories)1 servingMaple-Nut Granola3/4 cup nonfat plain Greek yogurt1/2 cup blueberriesA.M. Snack (200 calories)1 medium apple1 Tbsp. peanut butterLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (151 calories)7 dried apricots7 walnut halvesDinner (464 calories)1 1/2 servingsLemony Lentil Salad with Feta1 servingQuick Pickled BeetsDaily Totals:1,587 caloriesMeal Prep Tip:MakeAvocado-Yogurt Dipfor tomorrow. You can substitute store-bought hummus for the dip, if desired.Day 5Breakfast (369 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. unsalted dry-roasted almondsA.M. Snack (167 calories)1 cup sliced cucumber2 medium carrots4 Tbsp.Avocado-Yogurt DipLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (164 calories)7 dried apricots8 walnut halvesDinner (559 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,659 caloriesDay 6Breakfast (369 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. unsalted dry-roasted almondsA.M. Snack (151 calories)4 Tbsp.Avocado-Yogurt Dip2 medium carrotsLunch (399 calories)1 servingPressure-Cooker Chicken Tikka Masala(leftover from Day 3)2 cups spinachReheat the chicken on top of the spinach in the microwave.1 Medjool dateP.M. Snack (184 calories)1 medium banana6 walnut halvesDinner (507 calories)1 servingKorean Beef Stir-Fry1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)Daily Totals:1,610 caloriesMeal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 7Breakfast (362 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. chopped walnutsA.M. Snack (151 calories)4 Tbsp.Avocado-Yogurt Dip2 medium carrotsLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (142 calories)1 hard-boiled egg2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat1 tsp. hot sauce (if desired)Toast baguette slices and top with sliced egg and hot sauce.Dinner (494 calories)1 servingWild Mushroom Pizza with Arugula & PecorinoEvening Snack (50 calories)1 Tbsp. chocolate chips, preferably dark chocolateDaily Totals:1,599 caloriesWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Close
According to a2022 Gallup Poll, 55% of Americans say they’d like to lose weight. And while many people turn to diets to watch the number on the scale go down, according to theCenters for Disease Control and Prevention, losing weight isn’t about dieting. It’s about designing a lifestyle that incorporates healthy, sustainable eating patterns, regular physical activity and stress management—which includes getting enough quality sleep.The CDC also states that people who lose weight gradually are more likely to keep it off. This means thattrendy fad dietsthat promise quick weight loss are not the way to go. And don’t even get us started on “detoxes.“But eating plenty of foods with fiber and protein is always on trend. Andexperts say that engaging in regular physical activityis more important than losing weight as far as your health goes (though it certainly may lead to weight loss).With that said, if weight loss is your goal, we recommend going about it gradually. To promote healthy weight loss, we set this plan at 1,600 calories per day, a level where many people lose weight.As you follow this meal plan, keep in mind that it is meant to serve as a framework for a nutritious eating plan. It is not a rigid plan that you have to follow exactly. Listen to your body and follow your hunger and fullness cues. If you’re finding it’s not enough food to sustain you and your lifestyle, eat more. You know your body best!And if you don’t like certain foods or recipes in the plan, the calorie totals are listed next to each meal so you can easily swap things in and out as you desire. It’s easy to search our site for replacements.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 MealsMake theRavioli & Vegetable Soupto have on Days 1 and 2.Prepare theMaple-Nut Granolato have for breakfast on Days 3 and 4.Make theAvocado-Yogurt Dipto have handy for Days 5 through 7.PutRoasted Veggie Mason Jar Saladtogether for lunch on Days 4, 5 and 7.Watch How to Make Quick Ravioli & Vegetable SoupDay 1photography / Caitlin bensel, Food Styling / Emily Nabors HallBreakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M Snack (249 calories)1 medium apple3 Tbsp. unsalted dry-roasted almondsLunch (378 calories)1 servingRavioli & Vegetable Soup2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat2 Tbsp. shredded Cheddar cheeseTop baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.P.M. Snack (169 calories)4 Tbsp. hummus1 cup sliced cucumber2 medium carrotsDinner (504 calories)1 servingSheet-Pan Salmon with Sweet Potatoes & BroccoliDaily Totals:1,606 caloriesDay 2Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (164 calories)7 dried apricots8 walnut halvesLunch (413 calories)1 servingRavioli & Vegetable Soup2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat2 Tbsp. shredded Cheddar cheeseTop each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.1 clementineP.M. Snack (169 calories)4 Tbsp. hummus1 cup sliced cucumber2 medium carrotsDinner (424 calories)1 servingDelicata Squash & Tofu Curry1/2 cup brown riceEvening Snack (133 calories)2 Medjool datesDaily Totals:1,609 caloriesMeal Prep Tip:If you haven’t already, makeMaple-Nut Granolafor tomorrow. You can also buy granola—just aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.Day 3Breakfast (402 calories)1 servingMaple-Nut Granola1 cup nonfat plain Greek yogurt1/4 cup blueberriesA.M. Snack (166 calories)4 Tbsp. hummus1 cup sliced cucumbers2 medium carrotsLunch (420 calories)1 servingApple & Cheddar Pita Pockets2 clementinesP.M. Snack (184 calories)1/2 medium apple, sliced1 Tbsp. peanut butter2 Tbsp.Maple-Nut GranolaDip apple slices into peanut butter then into granola.Dinner (415 calories)1 servingPressure-Cooker Chicken Tikka Masala1/2 cup brown riceDaily Totals:1,587 caloriesDay 4Breakfast (372 calories)1 servingMaple-Nut Granola3/4 cup nonfat plain Greek yogurt1/2 cup blueberriesA.M. Snack (200 calories)1 medium apple1 Tbsp. peanut butterLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (151 calories)7 dried apricots7 walnut halvesDinner (464 calories)1 1/2 servingsLemony Lentil Salad with Feta1 servingQuick Pickled BeetsDaily Totals:1,587 caloriesMeal Prep Tip:MakeAvocado-Yogurt Dipfor tomorrow. You can substitute store-bought hummus for the dip, if desired.Day 5Breakfast (369 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. unsalted dry-roasted almondsA.M. Snack (167 calories)1 cup sliced cucumber2 medium carrots4 Tbsp.Avocado-Yogurt DipLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (164 calories)7 dried apricots8 walnut halvesDinner (559 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,659 caloriesDay 6Breakfast (369 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. unsalted dry-roasted almondsA.M. Snack (151 calories)4 Tbsp.Avocado-Yogurt Dip2 medium carrotsLunch (399 calories)1 servingPressure-Cooker Chicken Tikka Masala(leftover from Day 3)2 cups spinachReheat the chicken on top of the spinach in the microwave.1 Medjool dateP.M. Snack (184 calories)1 medium banana6 walnut halvesDinner (507 calories)1 servingKorean Beef Stir-Fry1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)Daily Totals:1,610 caloriesMeal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 7Breakfast (362 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. chopped walnutsA.M. Snack (151 calories)4 Tbsp.Avocado-Yogurt Dip2 medium carrotsLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (142 calories)1 hard-boiled egg2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat1 tsp. hot sauce (if desired)Toast baguette slices and top with sliced egg and hot sauce.Dinner (494 calories)1 servingWild Mushroom Pizza with Arugula & PecorinoEvening Snack (50 calories)1 Tbsp. chocolate chips, preferably dark chocolateDaily Totals:1,599 caloriesWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
According to a2022 Gallup Poll, 55% of Americans say they’d like to lose weight. And while many people turn to diets to watch the number on the scale go down, according to theCenters for Disease Control and Prevention, losing weight isn’t about dieting. It’s about designing a lifestyle that incorporates healthy, sustainable eating patterns, regular physical activity and stress management—which includes getting enough quality sleep.The CDC also states that people who lose weight gradually are more likely to keep it off. This means thattrendy fad dietsthat promise quick weight loss are not the way to go. And don’t even get us started on “detoxes.“But eating plenty of foods with fiber and protein is always on trend. Andexperts say that engaging in regular physical activityis more important than losing weight as far as your health goes (though it certainly may lead to weight loss).With that said, if weight loss is your goal, we recommend going about it gradually. To promote healthy weight loss, we set this plan at 1,600 calories per day, a level where many people lose weight.As you follow this meal plan, keep in mind that it is meant to serve as a framework for a nutritious eating plan. It is not a rigid plan that you have to follow exactly. Listen to your body and follow your hunger and fullness cues. If you’re finding it’s not enough food to sustain you and your lifestyle, eat more. You know your body best!And if you don’t like certain foods or recipes in the plan, the calorie totals are listed next to each meal so you can easily swap things in and out as you desire. It’s easy to search our site for replacements.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 MealsMake theRavioli & Vegetable Soupto have on Days 1 and 2.Prepare theMaple-Nut Granolato have for breakfast on Days 3 and 4.Make theAvocado-Yogurt Dipto have handy for Days 5 through 7.PutRoasted Veggie Mason Jar Saladtogether for lunch on Days 4, 5 and 7.Watch How to Make Quick Ravioli & Vegetable SoupDay 1photography / Caitlin bensel, Food Styling / Emily Nabors HallBreakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M Snack (249 calories)1 medium apple3 Tbsp. unsalted dry-roasted almondsLunch (378 calories)1 servingRavioli & Vegetable Soup2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat2 Tbsp. shredded Cheddar cheeseTop baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.P.M. Snack (169 calories)4 Tbsp. hummus1 cup sliced cucumber2 medium carrotsDinner (504 calories)1 servingSheet-Pan Salmon with Sweet Potatoes & BroccoliDaily Totals:1,606 caloriesDay 2Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (164 calories)7 dried apricots8 walnut halvesLunch (413 calories)1 servingRavioli & Vegetable Soup2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat2 Tbsp. shredded Cheddar cheeseTop each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.1 clementineP.M. Snack (169 calories)4 Tbsp. hummus1 cup sliced cucumber2 medium carrotsDinner (424 calories)1 servingDelicata Squash & Tofu Curry1/2 cup brown riceEvening Snack (133 calories)2 Medjool datesDaily Totals:1,609 caloriesMeal Prep Tip:If you haven’t already, makeMaple-Nut Granolafor tomorrow. You can also buy granola—just aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.Day 3Breakfast (402 calories)1 servingMaple-Nut Granola1 cup nonfat plain Greek yogurt1/4 cup blueberriesA.M. Snack (166 calories)4 Tbsp. hummus1 cup sliced cucumbers2 medium carrotsLunch (420 calories)1 servingApple & Cheddar Pita Pockets2 clementinesP.M. Snack (184 calories)1/2 medium apple, sliced1 Tbsp. peanut butter2 Tbsp.Maple-Nut GranolaDip apple slices into peanut butter then into granola.Dinner (415 calories)1 servingPressure-Cooker Chicken Tikka Masala1/2 cup brown riceDaily Totals:1,587 caloriesDay 4Breakfast (372 calories)1 servingMaple-Nut Granola3/4 cup nonfat plain Greek yogurt1/2 cup blueberriesA.M. Snack (200 calories)1 medium apple1 Tbsp. peanut butterLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (151 calories)7 dried apricots7 walnut halvesDinner (464 calories)1 1/2 servingsLemony Lentil Salad with Feta1 servingQuick Pickled BeetsDaily Totals:1,587 caloriesMeal Prep Tip:MakeAvocado-Yogurt Dipfor tomorrow. You can substitute store-bought hummus for the dip, if desired.Day 5Breakfast (369 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. unsalted dry-roasted almondsA.M. Snack (167 calories)1 cup sliced cucumber2 medium carrots4 Tbsp.Avocado-Yogurt DipLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (164 calories)7 dried apricots8 walnut halvesDinner (559 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,659 caloriesDay 6Breakfast (369 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. unsalted dry-roasted almondsA.M. Snack (151 calories)4 Tbsp.Avocado-Yogurt Dip2 medium carrotsLunch (399 calories)1 servingPressure-Cooker Chicken Tikka Masala(leftover from Day 3)2 cups spinachReheat the chicken on top of the spinach in the microwave.1 Medjool dateP.M. Snack (184 calories)1 medium banana6 walnut halvesDinner (507 calories)1 servingKorean Beef Stir-Fry1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)Daily Totals:1,610 caloriesMeal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 7Breakfast (362 calories)1 cup all-bran cereal3/4 cup skim milk1/2 cup blueberries2 Tbsp. chopped walnutsA.M. Snack (151 calories)4 Tbsp.Avocado-Yogurt Dip2 medium carrotsLunch (400 calories)1 servingRoasted Veggie Mason Jar SaladP.M. Snack (142 calories)1 hard-boiled egg2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat1 tsp. hot sauce (if desired)Toast baguette slices and top with sliced egg and hot sauce.Dinner (494 calories)1 servingWild Mushroom Pizza with Arugula & PecorinoEvening Snack (50 calories)1 Tbsp. chocolate chips, preferably dark chocolateDaily Totals:1,599 calories
According to a2022 Gallup Poll, 55% of Americans say they’d like to lose weight. And while many people turn to diets to watch the number on the scale go down, according to theCenters for Disease Control and Prevention, losing weight isn’t about dieting. It’s about designing a lifestyle that incorporates healthy, sustainable eating patterns, regular physical activity and stress management—which includes getting enough quality sleep.
The CDC also states that people who lose weight gradually are more likely to keep it off. This means thattrendy fad dietsthat promise quick weight loss are not the way to go. And don’t even get us started on “detoxes.”
But eating plenty of foods with fiber and protein is always on trend. Andexperts say that engaging in regular physical activityis more important than losing weight as far as your health goes (though it certainly may lead to weight loss).
With that said, if weight loss is your goal, we recommend going about it gradually. To promote healthy weight loss, we set this plan at 1,600 calories per day, a level where many people lose weight.
As you follow this meal plan, keep in mind that it is meant to serve as a framework for a nutritious eating plan. It is not a rigid plan that you have to follow exactly. Listen to your body and follow your hunger and fullness cues. If you’re finding it’s not enough food to sustain you and your lifestyle, eat more. You know your body best!
And if you don’t like certain foods or recipes in the plan, the calorie totals are listed next to each meal so you can easily swap things in and out as you desire. It’s easy to search our site for replacements.
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
Watch How to Make Quick Ravioli & Vegetable Soup
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
Breakfast (306 calories)
A.M Snack (249 calories)
Lunch (378 calories)
Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.
P.M. Snack (169 calories)
Dinner (504 calories)
Daily Totals:1,606 calories
A.M. Snack (164 calories)
Lunch (413 calories)
Top each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
Dinner (424 calories)
Evening Snack (133 calories)
Daily Totals:1,609 calories
Meal Prep Tip:If you haven’t already, makeMaple-Nut Granolafor tomorrow. You can also buy granola—just aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.
Breakfast (402 calories)
A.M. Snack (166 calories)
Lunch (420 calories)
P.M. Snack (184 calories)
Dip apple slices into peanut butter then into granola.
Dinner (415 calories)
Daily Totals:1,587 calories
Breakfast (372 calories)
A.M. Snack (200 calories)
Lunch (400 calories)
P.M. Snack (151 calories)
Dinner (464 calories)
Meal Prep Tip:MakeAvocado-Yogurt Dipfor tomorrow. You can substitute store-bought hummus for the dip, if desired.
Breakfast (369 calories)
A.M. Snack (167 calories)
P.M. Snack (164 calories)
Dinner (559 calories)
Daily Totals:1,659 calories
A.M. Snack (151 calories)
Lunch (399 calories)
Reheat the chicken on top of the spinach in the microwave.
Dinner (507 calories)
Daily Totals:1,610 calories
Meal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Breakfast (362 calories)
P.M. Snack (142 calories)
Toast baguette slices and top with sliced egg and hot sauce.
Dinner (494 calories)
Evening Snack (50 calories)
Daily Totals:1,599 calories
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
