Savor a month of nutrient-rich meals packed with protein and fiber, all free from added sugars.
About This Plan
- This 30-day program is designed around 1,800 calories, with adjustments available for both 1,500 and 2,000 calorie intakes.
- Every day includes a minimum of 90 grams of protein, 30 grams of fiber, with no added sugars.
- This diet plan aims to keep you satiated and energetic, helping maintain balanced blood glucose levels.
In this 30-day meal plan, our emphasis is on protein and fiber , two nutrients that aid in enhancing fullness. We similarly omit added sugars Added sugars are incorporated during the food manufacturing process. These sugars offer sweetness and calories yet lack lasting satiety. Fiber Is a kind of non-digestible carbohydrate present in whole grains, legumes, fruits, nuts, seeds, and vegetables. It is associated with enhanced digestion, better regulation of blood sugar, improved cholesterol levels, and a more varied composition of gut bacteria. high-fiber diet Has been associated with weight reduction, separate from other wellness improvements. This meal plan offers three distinct calorie options, ensuring you can select the one that best suits your needs and daily routine.
Week 1
Prep Ahead Tips
- Prepare two batches of Chia Seed Overnight Oatmeal for breakfast from Day 2 to Day 5.
- Prepare Turkey & Wild Rice Soup with Vegetables to have for lunch on Days 2 through 5.
- Make Peanut Butter-Date Energy Balls To enjoy as a treat all month long. Keep in the freezer to preserve its freshness.
Day 1
Breakfast (319 calories)
- 1 serving Feta, Egg & Spinach Breakfast Wrap
- 1 medium apple
A.M. Snack (248 calories)
- 1 (5.3-oz.) container of low-fat Greek-style plain yogurt
- ½ cup blueberries
- 2 tablespoons of chopped walnuts or your preferred nuts
Lunch (478 calories)
- 1 serving Avocado, Tomato, andChicken Sandwich
- 1 large pear
P.M. Snack (149 calories)
- 2 servings Peanut Butter-Date Energy Balls
Dinner (600 calories)
- 1 serving Baked Salmon with Crunchy Quinoa on Sheet Pan
Daily Totals: 1,794 kcal, 82 grams of fat, 101 grams of protein, 174 grams of carbohydrates, 32 grams of fiber, 1,384 milligrams of sodium
Make it 1,500 calories: Replace the A.M. snack with 1 medium orange and remove the pear from lunch.
Make it 2,000 calories: Include ¼ cup of unsalted dry-roasted almonds for an evening snack.
Day 2
Breakfast (385 calories)
- 1 serving Chia Seed Overnight Oats
A.M. Snack (248 calories)
- 1 (5.3-oz.) container of low-fat Greek-style plain yogurt
- ½ cup blueberries
- 2 tablespoons of chopped walnuts or your preferred nuts
Lunch (444 calories)
- 1 serving Turkey and Wild Rice Soup with Vegetables
- 1 cup chopped vegetables like bell peppers, carrots, or cucumbers
- ¼ cup hummus
P.M. Snack (95 calories)
- 1 medium apple
Dinner (622 calories)
- 1 serving Chicken Caesar Salad
Daily Totals: 1,793 kcal, 91g of fat, 102g of protein, 158g of carbohydrates, 36g of fiber, 1,688mg of sodium
Make it 1,500 calories: Exclude yogurt and walnuts from the morning snack and leave out hummus at lunchtime.
Make it 2,000 calories: Include 2 tablespoons of natural peanut butter in your evening snack.
Day 3
Breakfast (385 calories)
- 1 serving Chia Seed Overnight Oats
A.M. Snack (248 calories)
- 1 (5.3-ounce) container of low-fat Greek-style plain yogurt
- ½ cup blueberries
- 2 tablespoons of chopped walnuts or your preferred nuts
Lunch (444 calories)
- 1 serving Turkey and Wild Rice Soup with Vegetables
- 1 cup chopped vegetables like bell peppers, carrots, or cucumbers
- 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, 87 grams of fat, 91 grams of protein, 175 grams of carbohydrates, 34 grams of fiber, 1,592 milligrams of sodium
Make it 1,500 calories: Remove yogurt and walnuts from the morning snack and exclude hummus from lunch.
Make it 2,000 calories: Include 1 cup of low-fat plain kefir at breakfast time and have 1 medium apple for your evening snack.
Day 4
Breakfast (385 calories)
- 1 serving Chia Seed Overnight Oats
A.M. Snack (224 calories)
- 3 servings Peanut Butter-Date Energy Balls
Lunch (444 calories)
- 1 serving Turkey and Wild Rice Soup with Vegetables
- 1 cup diced vegetables like bell peppers, carrots, or cucumbers
- ¼ cup hummus
P.M. Snack (219 calories)
- 1 serving Cottage Cheese Snack Jar
Dinner (467 calories)
- 1 serving Boned Pork Chops Topped with Creamy Mushroom Gravy
- 1 serving Garden Fresh Quinoa
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,801 calories, 79 grams of fat, 103 grams of protein, 179 grams of carbohydrates, 34 grams of fiber, 1,647 milligrams of sodium
Make it 1,500 calories: Modify the morning snack to be ½ cup of blueberries and change the evening snack to a medium-sized banana.
Make it 2,000 calories: Include 1/4 cup of unsalted dry-roasted almonds as part of your nightly snack.
Day 5
Breakfast (385 calories)
- 1 serving Chia Seed Overnight Oatmeal
A.M. Snack (224 calories)
- 3 servings Peanut Butter-Date Energy Balls
Lunch (444 calories)
- 1 serving Turkey and 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 kcal, 79 grams of fat, 96 grams of protein, 192 grams of carbohydrates, 36 grams of fiber, 2,217 milligrams of sodium
Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls At the morning snack, replace the P.M. snack with 1 medium banana and remove the evening snack.
Make it 2,000 calories: Include 1/4 cup of unsalted dry-roasted almonds as part of your nightly snack.
Day 6
Breakfast (319 calories)
- 1 serving Cheese, Egg & Spinach Breakfast Taco
- 1 medium apple
A.M. Snack (248 calories)
- 1 (5.3-ounce) tub of low-fat Greek-style plain yogurt
- ½ cup blueberries
- 2 tablespoons of chopped walnuts or your preferred nuts
Lunch (478 calories)
- 1 serving Avocado, Tomato, andChicken Sandwich
- 1 large pear
P.M. Snack (219 calories)
- 1 serving Cottage Cheese Snack Jar
Dinner (547 calories)
- 1 serving Tajín Shrimp Tacos accompanied by Cabbage Slaw
- 1 serving Guacamole Chopped Salad
Daily Totals: 1,811 kcal, 76 grams of fat, 106 grams of protein, 194 grams of carbohydrates, 43 grams of fiber, 2,011 milligrams of sodium
Make it 1,500 calories: Remove yogurt and nuts from the morning snack and replace the evening snack with 1 medium banana.
Make it 2,000 calories: Include ¼ cup of unsalted roasted almonds as part of your nighttime snack.
Day 7
Breakfast (319 calories)
- 1 serving Cheese, Egg & Spinach Breakfast Taco
- 1 medium apple
A.M. Snack (206 calories)
- 1/4 cup of unsalted dry-roasted almonds
Lunch (478 calories)
- 1 serving Avocado, Tomato, and Chicken Sandwich
- 1 large pear
P.M. Snack (219 calories)
- 1 serving Cottage Cheese Snack Jar
Dinner (585 calories)
- 1 serving Chicken, Potato, and Brussels Sprout Lemon-Garlic One-Pot Meal
- 1 serving Traditional Greek Salad
Daily Totals: 1,807 kcal, 89 grams of fat, 103 grams of protein, 161 grams of carbohydrates, 35 grams of fiber, 1,838 milligrams of sodium
Make it 1,500 calories: Modify the A.M. snack to be 1 medium peach and change the P.M. snack to ½ cup blueberries.
Make it 2,000 calories: Include 1 cup of low-fat plain kefir at breakfast time and have 1 medium banana as your evening snack.
Week 2
Prep Ahead Tips
- Make Greens-&-Gruyère Mini Quiches for daily breakfast during the week.
- Prepare Ground Chicken Chili for lunch from Day 9 to Day 12.
Day 8
Breakfast (396 calories)
- 1 serving Protein-Packed Black Bean Morning Bowl
A.M. Snack (248 calories)
- 1 (5.3-oz.) container of low-fat Greek-style plain yogurt
- ½ cup blueberries
- 2 tablespoons of chopped walnuts or your preferred nuts
Lunch (464 calories)
- 1 serving Cucumber & Roasted Red Pepper Hummus Wrap
- 1 serving Fruit-Infused Cottage Cheese Snack Container
P.M. Snack (95 calories)
- 1 medium apple
Dinner (595 calories)
- 1 serving Lemony Anti-Inflammatory Salmon & Orzo Bake
- 1 serving Brussels Sprouts Caesar Salad
Meal-Prep Tip: Reserve leftover Lemony Anti-Inflammatory Salmon & Orzo Bake for dinner tomorrow evening.
Daily Totals: 1,798 kcal, 84g of fat, 90g of protein, 187g of carbohydrates, 43g of fiber, 1,989mg of sodium
Make it 1,500 calories: Remove the chopped walnuts from the A.M. snack and exclude them as well. Brussels Sprouts Caesar Salad at dinner.
Make it 2,000 calories: Include 2 tablespoons of organic peanut butter in your evening snack.
Day 9
Breakfast (432 calories)
- 1 serving Greens-&-Gruyère Mini Quiches
- 1 cup of skimmed milk 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)
- 1/4 cup of unsalted dry-roasted almonds
Dinner (595 calories)
- 1 serving Lemony Anti-Inflammatory Salmon & Orzo Bake
- 1 serving Brussels Sprouts Caesar Salad
Daily Totals: 1,783 kcal, 93 grams of fat, 100 grams of protein, 151 grams of carbohydrates, 36 grams of fiber, 2,001 milligrams of sodium
Make it 1,500 calories: Modify the afternoon snack to include 1 medium banana and remove 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 Protein-Packed Black Bean Morning Bowl
A.M. Snack (248 calories)
- 1 (5.3-ounce) tub of low-fat Greek-style plain yogurt
- ½ cup blueberries
- 2 tablespoons of chopped walnuts or your preferred nuts
Lunch (401 calories)
- 1 serving Ground Chicken Chili
P.M. Snack (206 calories)
- 1/4 cup of 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 kcal, 101 grams of fat, 103 grams of protein, 143 grams of carbohydrates, 38 grams of fiber, 1,814 milligrams of sodium
Make it 1,500 calories: Modify the P.M. snack to include 1 medium peach and remove the evening snack.
Make it 2,000 calories: Include 3/4 cup of low-fat plain kefir at breakfast time and incorporate 1 medium banana into your evening snack.
Day 11
Breakfast (432 calories)
- 1 serving Greens-&-Gruyère Mini Quiches
- 1 cup of skimmed 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 Sandwiches
- 1 serving Cucumber & Avocado Salad
Daily Totals: 1,776 kcal, 98 grams of fat, 101 grams of protein, 138 grams of carbohydrates, 30 grams of fiber, 2,132 milligrams of sodium
Make it 1,500 calories: Leave out the 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 Protein-Packed 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 Garlic-Infused Charred Steak with Kale Salad
Evening Snack (104 calories)
- 1 cup grapes
Daily Totals: 1,815 calories, 85 grams of fat, 101 grams of protein, 176 grams of carbohydrates, 36 grams of fiber, 1,995 milligrams of sodium
Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls At A.M., have a snack and replace the P.M. snack with 1 medium peach.
Make it 2,000 calories: Include 22 unsalted dry-roasted almonds as part of your nighttime snack.
Day 13
Breakfast (432 calories)
- 1 serving Greens-&-Gruyère Mini Quiches
- 1 cup of 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 Penne with Chicken and Vegetables Topped with Parsley-Walnut Pesto
Daily Totals: 1,819 calories, 95 grams of fat, 105 grams of protein, 153 grams of carbohydrates, 34 grams of fiber, 1,836 milligrams of sodium
Make it 1,500 calories: Skip the orange for breakfast, replace the evening snack with ½ cup of blueberries, and remove the banana from your 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 of skimmed 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 of low-fat Greek-style plain yogurt
- ⅔ cup blackberries
- 2 Tbsp. chopped walnuts
Dinner (460 calories)
- 1 serving Shrimp Bowl over Brown Rice with Tomatoes and Avocado
Daily Totals: 1,803 kcal, 92 grams of fat, 101 grams of protein, 160 grams of carbohydrates, 37 grams of fiber, 2,027 milligrams of sodium
Make it 1,500 calories: Remove almonds from the morning snack and replace the evening snack with ½ cup of blackberries.
Make it 2,000 calories: Add 1 serving Apple Topped with Cinnamon Almond Butter as an evening snack.
Week 3
Prep Ahead Tips
- Make Spinach and Strawberry Prep Salad for lunch from Day 16 to Day 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 of 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)
- 1/4 cup of unsalted dry-roasted almonds
Dinner (505 calories)
- 1 serving Salmon Superfood Chopped Salad Featuring Creamy Garlic Dressing
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,781 kcal, 89 grams of fat, 107 grams of protein, 160 grams of carbohydrates, 32 grams of fiber, 1,451 milligrams of sodium
Make it 1,500 calories: Remove kefir from the morning snack and replace the evening snack with ½ cup of 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-ounce) tub of low-fat plain Greek-style yogurt
A.M. Snack (254 calories)
- 2 servings Peanut Butter-Date Energy Balls
- 1 medium banana
Lunch (469 calories)
- 1 serving Spinach and Strawberry Meal-Prep Salad
- 1 medium apple
P.M. Snack (180 calories)
- 1/4 cup of salted roasted edamame
- ½ cup of unsalted reduced-fat cottage cheese
Dinner (528 calories)
- 1 serving Caprese Casserole
- 1 serving Massaged Kale Salad
Meal-Prep Tip: Reserve leftover Caprese Casserole for tonight’s dinner.
Daily Totals: 1,820 calories, 73 grams of fat, 102 grams of protein, 204 grams of carbohydrates, 41 grams of fiber, 1,353 milligrams of sodium
Make it 1,500 calories: Skip yogurt for breakfast, the banana as your morning snack, and the dry-roasted edamame as your afternoon snack.
Make it 2,000 calories: Include ¼ cup of unsalted dry-roasted almonds for your nighttime snack.
Day 17
Breakfast (389 calories)
- 1 serving Muesli with Raspberries
- 1 (5.3-ounce) tub of low-fat Greek-style plain yogurt
A.M. Snack (219 calories)
- 1 serving Cottage Cheese Snack Jar
Lunch (469 calories)
- 1 serving Spinach and Strawberry Prep Salad
- 1 medium apple
P.M. Snack (206 calories)
- 1/4 cup of 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 and Strawberry Prep Salad
- 1 medium apple
P.M. Snack (259 calories)
- 1 (5.3-oz.) container of low-fat Greek-style plain yogurt
- 2 servings Peanut Butter-Date Energy Balls
Dinner (489 calories)
- 1 serving Spiced Couscous-Stuffed Peppers
Daily Totals: 1,801 kcal, 87 grams of fat, 110 grams of protein, 167 grams of carbohydrates, 34 grams of fiber, 1,754 milligrams of sodium
Make it 1,500 calories: Alter the morning snack to ¼ cup of salted dry-roasted edamame and modify the evening snack to 1 medium orange.
Make it 2,000 calories: Include 1 medium banana along with 1 tablespoon of natural peanut butter for an evening snack.
Day 19
Breakfast (389 calories)
- 1 serving Muesli with Raspberries
- 1 (5.3-ounce) tub of low-fat Greek-style plain yogurt
A.M. Snack (206 calories)
- 1/4 cup of unsalted dry-roasted almonds
Lunch (469 calories)
- 1 serving Spinach and Strawberry 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, 84 grams of fat, 102 grams of protein, 167 grams of carbohydrates, 36 grams of fiber, 1,115 milligrams of sodium
Make it 1,500 calories: Skip the yogurt for breakfast and replace the evening snack with 1 medium orange.
Make it 2,000 calories: Include 1 medium banana along with 1 tablespoon of natural peanut butter for an evening snack.
Day 20
Breakfast (389 calories)
- 1 serving Muesli with Raspberries
- 1 (5.3-oz.) container of low-fat Greek-style plain yogurt
A.M. Snack (253 calories)
- 2 large hard-boiled eggs
- ¼ cup of unsalted, dry-roasted edamame
Lunch (464 calories)
- 1 serving Cucumber and Roasted Red Pepper Hummus Wrap
- 1 serving Fruit-Flavored Cottage Cheese Snack Container
P.M. Snack (168 calories)
- 1 cup of low-fat plain kefir
- 1 medium peach
Dinner (536 calories)
- 1 serving Baked Feta and Tomato Chickpeas
Daily Totals: 1,811 kcal, 74 grams of fat, 105 grams of protein, 185 grams of carbohydrates, 36 grams of fiber, 1,616 milligrams of sodium
Make it 1,500 calories: Skip the yogurt for breakfast and switch your morning snack to 1 medium orange.
Make it 2,000 calories: Include 1 medium banana paired with 1 tablespoon of natural peanut butter for 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 and Roasted Red Pepper Hummus Wrap
- 1 serving Fruit-Flavored Cottage Cheese Snack Container
P.M. Snack (241 calories)
- 1/4 cup of unsalted dry-roasted almonds
- 1 clementine
Dinner (529 calories)
- 1 serving Fish Taco Bowls Featuring 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 the morning snack, include almonds, and exclude almonds from the evening snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 4
Prep Ahead Tips
- Make Lentil and Vegetable Soup with Parmesan in One Pot for lunch from Day 23 to Day 26.
Day 22
Breakfast (400 calories)
- 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana
- 1 cup of skimmed milk kefir
A.M. Snack (149 calories)
- 2 servings Peanut Butter-Date Energy Balls
Lunch (409 calories)
- 1 serving Avocado, Tomato, andChicken Sandwich
- 1 medium orange
P.M. Snack (206 calories)
- 1/4 cup of unsalted dry-roasted almonds
Dinner (535 calories)
- 1 serving Chicken Fajita Salad
Evening Snack (95 calories)
- 1 medium apple
Daily Totals: 1,794 kcal, 83 grams of fat, 99 grams of protein, 179 grams of carbohydrates, 39 grams of fiber, 1,096 milligrams of sodium
Make it 1,500 calories: Remove kefir from breakfast, switch the P.M. snack to one medium orange, and eliminate the evening snack.
Make it 2,000 calories: Include 2 tablespoons of natural peanut butter in your evening snack.
Day 23
Breakfast (402 calories)
- 1 cup of low-fat Greek-style strained yogurt
- 3 tablespoons of chopped nuts, like walnuts, almonds, or pecans
- 1 Tbsp. chia seeds
- ½ cup blueberries
A.M. Snack (215 calories)
- 1 serving Fruit-Flavored Cottage Cheese Snack Container
Lunch (400 calories)
- 1 serving Lentil and Vegetable Soup with Parmesan in One Pot
- 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 kcal, 88 grams of fat, 104 grams of protein, 172 grams of carbohydrates, 34 grams of fiber, 1,061 milligrams of sodium
Make it 1,500 calories: Remove the diced walnuts from breakfast and switch the morning snack to one plum.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.
Day 24
Breakfast (400 calories)
- 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana
- 1 cup of skimmed plain kefir
A.M. Snack (215 calories)
- 1 serving Fruit-Flavored Cottage Cheese Snack Container
Lunch (400 calories)
- 1 serving Lentil and Vegetable Soup with Parmesan in One Pot
- 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 kcal, 73 grams of fat, 97 grams of protein, 206 grams of carbohydrates, 36 grams of fiber, 1,518 milligrams of sodium
Make it 1,500 calories: Change the A.M. snack to 1 medium orange and remove the almonds from the P.M. snack.
Make it 2,000 calories: Add 1 serving Apple Topped with Cinnamon Almond Butter as an evening snack.
Day 25
Breakfast (402 calories)
- 1 cup of low-fat Greek-style strained yogurt
- 3 tablespoons of chopped nuts, like walnuts, almonds, or pecans
- 1 Tbsp. chia seeds
- ½ cup blueberries
A.M. Snack (206 calories)
- 1/4 cup of unsalted dry-roasted almonds
Lunch (400 calories)
- 1 serving Lentil and Vegetable Soup with Parmesan in One Pot
- 1 medium apple
P.M. Snack (171 calories)
- 1 cup of skimmed milk kefir
- 1 medium orange
Dinner (615 calories)
- 1 serving Lemon-Garlic Chicken Casserole
- 1 serving Cucumber, Tomato, and Feta Salad
Daily Totals: 1,796 kcal, 79g of fat, 100g of protein, 186g of carbohydrates, 34g of fiber, 1,591mg of sodium
Make it 1,500 calories: Leave out the nuts during breakfast and switch your morning snack to one medium peach.
Make it 2,000 calories: Add 1 serving Apple Topped with Cinnamon Almond Butter as an evening snack.
Day 26
Breakfast (400 calories)
- 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana
- 1 cup of low-fat plain kefir
A.M. Snack (187 calories)
- 1 cup of low-fat Greek-style strained yogurt
- ¼ cup blueberries
Lunch (404 calories)
- 1 serving Lentil and Vegetable Soup with Parmesan in One Pot
- 1/4 cup of salted roasted edamame
P.M. Snack (301 calories)
- 1/4 cup of unsalted dry-roasted almonds
- 1 medium apple
Dinner (504 calories)
- 1 serving Simple Fish Tacos with Kiwi Salsa
Meal-Prep Tip: Prepare Chickpea, Beet, and Feta Salad with Lemon-Garlic Dressing for lunch from Day 27 to Day 30.
Daily Totals: 1,795 kcal, 73 grams of fat, 90 grams of protein, 204 grams of carbohydrates, 39 grams of fiber, 1,343 milligrams of sodium
Make it 1,500 calories: Skip kefir during breakfast and almonds as your evening 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 tablespoons of finely chopped nuts, like walnuts, almonds, or pecans
- 1 Tbsp. chia seeds
- ½ cup blueberries
A.M. Snack (230 calories)
- 1 large pear
- 1/4 cup of salted roasted edamame
Lunch (397 calories)
- 1 serving Chickpea, beet, and feta salad served with lemon-garlic vinaigrette
- 3 ounces of prepared 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 Skirt Steak Accompanied by Tomato Salad
- 1 serving Cilantro-Lime Brown Rice
Daily Totals: 1,823 calories, 84 grams of fat, 108 grams of protein, 170 grams of carbohydrates, 35 grams of fiber, 1,473 milligrams of sodium
Make it 1,500 calories: Remove the chopped walnuts from breakfast and switch the P.M. snack to one 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 Toasted Sprouted Grain Bread with Peanut Butter & Banana
- 1 cup of low-fat plain kefir
A.M. Snack (230 calories)
- 1 large pear
- ¼ cup of salted roasted edamame
Lunch (397 calories)
- 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Dressing
- 3 ounces of prepared chicken, shrimp, tofu, or canned tuna or salmon
P.M. Snack (206 calories)
- 1/4 cup of unsalted dry-roasted almonds
Dinner (588 calories)
- 1 serving Smooth Basil Shrimp Gnocchi with 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: Remove kefir from breakfast and edamame from the morning snack. Update the evening snack to include 1 medium banana instead.
Make it 2,000 calories: Add 1 serving Apple Topped with Cinnamon Almond Butter as an evening snack.
Week 5
Prep Ahead Tips
- Prepare 2 soft-boiled eggs for the meal. Avocado Toast topped with Jammy Eggs for breakfast on Days 29 and 30.
- Make Chickpea, Beet, and Feta Salad with Lemon-Garlic Dressing for lunch on Days 29 and 30.
Day 29
Breakfast (409 calories)
- 1 serving Avocado Toast topped with Jammy Eggs
A.M. Snack (123 calories)
- 1 (5.3-oz.) container of low-fat Greek-style plain yogurt
- ¼ cup sliced strawberries
Lunch (397 calories)
- 1 serving Chickpea, Beet, and Feta Salad with Lemon-Garlic Dressing
- 3 ounces of prepared chicken, shrimp, tofu, or canned tuna or salmon
P.M. Snack (168 calories)
- 1 cup of skimmed plain kefir
- 1 medium peach
Dinner (526 calories)
- 1 serving Chicken Tacos with Grilled Slaw and Lime Crema
- 1 serving Pineapple & Avocado Salad
Evening Snack (193 calories)
- 1 serving Apple with Cinnamon Almond Butter
Daily Totals: 1,817 kcal, 86 grams of fat, 108 grams of protein, 167 grams of carbohydrates, 37 grams of fiber, 2,147 milligrams of sodium
Make it 1,500 calories Skip kefir as an evening snack and eliminate the nighttime snack altogether.
Make it 2,000 calories: Include ¼ cup of diced walnuts in your morning snack.
Day 30
Breakfast (409 calories)
- 1 serving Avocado Toast Topped with Jammy Eggs
A.M. Snack (123 calories)
- 1 (5.3-ounce) tub of low-fat Greek-style plain yogurt
- ¼ cup sliced strawberries
Lunch (397 calories)
- 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Dressing
- 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 kcal, 99 grams of fat, 92 grams of protein, 146 grams of carbohydrates, 42 grams of fiber, 1,660 milligrams of sodium
Make it 1,500 calories: Skip the yogurt during the morning snack and eliminate the evening snack.
Make it 2,000 calories: Include 2 tablespoons of chopped walnuts in your morning snack and add one medium banana to your evening snack.
Frequently asked Questions
Can it be alright to combine different dishes if there’s one I'm not fond of?
Certainly, feel free to substitute meals if there's one you're not fond of. When keeping close track of your protein, fiber, or other nutrients, selecting a dish with comparable nutritional content might be beneficial. This program targets approximately 1,800 calories daily, at least 90 grams of protein, and 30 grams of fiber, along with a cap of 2,300 milligrams of sodium. The selection includes numerous high-protein and high-fiber dishes; however, repeating some meals is perfectly fine too. To find additional ideas, explore all of our offerings. high-protein and high-fiber recipes .
Can I eat the same breakfast or lunch every day?
Certainly, if it fits better with your schedule, you can easily have the same breakfast or lunch daily. The calorie count for each breakfast typically falls between 319 and 432 calories, whereas the range for lunches is generally between 400 and 478 calories. Given these close values, swapping them out shouldn’t be an issue for most individuals; however, tweaking one or two snacks would still be possible if necessary.
Why isn’t there an option for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
What are added sugars?
In contrast to natural sugars, which occur naturally in items like fruits, veggies, and dairy products, added sugars are incorporated into foods during manufacturing primarily for their sweet taste. Although these added sugars can be partaken of moderately without issue, numerous individuals consume them beyond what they might expect: the typical American adult ingests approximately 17 teaspoons daily. These additional sugars crop up across various edibles including granola bars, pastries, sugary drinks, salad dressings, prepackaged snacks, among others. Have a look at the nutrition label To identify where additional sugars might be creeping into your daily habits.
Health Benefits of Fiber
Fibre is a crucial nutrient offering numerous benefits. health benefits , and yet only 7% of Americans are meeting their daily fiber targets. Fiber acts as an indigestible carbohydrate present in whole grains, legumes, fruits, nuts, seeds, and vegetables. This component is associated with enhanced digestion, better regulation of blood sugar, improved cholesterol levels, and increased diversity of gut bacteria. Consuming a fiber-rich diet has been connected to weight loss , separate from other health changes. It has even been dubbed our top nutrient for better health. blood sugar levels and improved cholesterol .
How We Design Meal Plans
TruNorthViral's meal plans are meticulously crafted by registered dietitians to ensure they are both user-friendly and delectable. These meal plans adhere to particular criteria based on individual health conditions or lifestyle objectives and undergo rigorous analysis through the ESHA Food Processor nutrition database for precision. Given that everyone has different dietary requirements, we recommend utilizing these plans as guidelines and making adjustments according to your preferences.
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