28-Day Challenge Part 4: Fast & Easy Meal Plan+Best Weight Loss Program

Breakfast
Hearty and Healthy Oatmeal

• 1 cup oats prepared with 4 oz fat-free milk and topped with 1 Tbsp walnut halves, 1 Tbsp raisins, and ½ tsp cinnamon

½ grapefruit
12 oz coffee with 2 oz fat-free milk
460 cal, 17 g pro, 64 g carb, 9 g fiber, 17 g fat, 2 g sat fat, 110 mg sodium

Lunch
Asian Chicken Soup

• Heat 2 cups low-sodium veggie broth, ½ cup cooked soba (buckwheat) noodles, 3 oz diced cooked chicken, 1 Tbsp thinly sliced green onions, and ½ tsp minced garlic in saucepan over medium heat.

1 medium peach
12 oz green tea
400 cal, 20 g pro, 47 g carb, 3 g fiber, 14 g fat, 3 g sat fat, 520 mg sodium

Dinner
Steak ‘n’ ‘Shrooms

• Heat 1 Tbsp olive oil in skillet over medium-high heat. Add 3 oz filet mignon or lean beef cut into chunks and cook with 1 cup sliced mushrooms and ¼ cup each diced onion and red bell pepper. Serve over ½ cup cooked quinoa.

12 oz herbal tea
370 cal, 23 g pro, 29 g carb, 4 g fiber, 19 g fat, 3 g sat fat, 55 mg sodium

Dessert
1 frozen low-calorie fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
6 oz 0% plain Greek-style yogurt with ½ cup blueberries
12 oz herbal tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 2 

• Without Optional Snack: 1,390 cal; 66 g pro; 164 g carb; 21 g fiber; 56 g fat; 9 g sat fat; 685 mg sodium
• With Optional Snack: 1,520 cal; 82 g pro; 181 g carb; 23 g fiber; 56 g fat; 9 g sat fat; 750 mg sodium

Breakfast
Power Smoothie

• Combine ½ frozen banana, 4 oz fat-free milk, 1 oz unflavored whey protein, 1 Tbsp ground flax meal, and 2-4 ice cubes in blender. Puree until smooth.

½ grapefruit
350 cal, 31 g pro, 52 g carb, 7 g fiber, 4 g fat, 1 g sat. fat, 125 mg sodium

Lunch
Open-Faced Tuna Sandwich

• Drain 3 oz solid white tuna packed in water and mix with 2 Tbsp diced celery and 1 Tbsp reduced-fat mayonnaise. Spoon on 1 slice whole wheat toast and top with 3 tomato slices (½” thick).

½ cup Bing cherries
12 oz green or herbal tea
300 cal, 26 g pro, 30 g carb, 5 g fiber, 8 g fat, 1 g sat fat, 510 mg sodium

Dinner
Skinny Chicken Parm

• Top ½ cup cooked whole wheat spaghetti with 3 oz broiled boneless, skinless chicken breast. Spoon ¼ cup marinara sauce evenly over chicken and pasta. Top with 1 Tbsp grated Parmesan or Romano. Serve with 8 spears steamed asparagus drizzled with 1 Tbsp fresh lemon juice.

1 large fresh plum 12 oz herbal tea
420 cal 23 g pro, 51 g carb, 9 g fiber, 16 g fat, 4 g sat fat, 710 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herbal tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for day 3 

• Without Optional Snack: 1,230 cal; 85 g pro; 150 g carb; 23 g fiber; 37 g fat; 8 g sat fat; 1,380 mg sodium
• With Optional Snack: 1,400 cal; 91 g pro; 159 g carb; 26 g fiber; 51 g fat; 10 g sat fat; 1,380 mg sodium

Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high heat until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

12 oz coffee with 2 oz fat-free milk
370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Turkey-Slaw Wrap

• Mix together 1 cup fresh cabbage-and-carrot cole slaw mix, 2 Tbsp 0% plain Greek-style yogurt, and 1 tsp cider vinegar. Put 3 oz deli-sliced low-fat turkey breast on large (13.5” diameter) whole wheat tortilla. Top with slaw and roll up.

12 oz green or herbal tea
210 cal, 21 g pro, 31 g carb, 4 g fiber, 3 g fat, .5 g sat fat, 1,040 mg sodium

Dinner
Grilled Island Shrimp

• Toss 3 oz peeled and deveined shrimp with 1 Tbsp Jamaican jerk seasoning. Broil until cooked through.
• 1 cup “Dirty Rice ‘n’ Beans” (Toss together ½ cup cooked brown rice with ½ cup rinsed and drained low-sodium black beans and ¼ tsp Cajun seasoning.)
• 1 cup “Dirty Rice ‘n’ Beans” (Toss together ½ cup cooked brown rice with ½ cup rinsed and drained low-sodium black beans and ¼ tsp Cajun seasoning.)
• 1 cup sliced zucchini stir-fried in 1 tsp olive oil
• 1 cup strawberries

12 oz herbal tea
390 cal, 29 g pro, 56 g carb, 12 g fiber, 8 g fat, 1 g sat fat, 1,210 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
2 marshmallows
12 oz herbal tea or water
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for day 4 

• Without Optional Snack: 1,180 cal, 72 g pro, 144 g carb, 22 g fiber, 41 g fat, 16.5 g sat fat, 2,590 mg sodium
• With Optional Snack: 1,350 cal, 75 g pro, 163 g carb, 24 g fiber, 51 g fat, 17.5 g sat fat, 2,595 mg sodium

Breakfast
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Grilled Chicken Salad Bowl

• Whisk together 1 tsp olive oil, ½ tsp balsamic vinegar, and 1 tsp chopped fresh basil for Basil Vinaigrette. Toss with 2 cups mixed salad greens, 3 oz sliced grilled chicken, 5 baby carrots, and 5 tomato wedges. Sprinkle with 1 oz shredded Jack cheese.

Whole wheat roll ½ cup grapes 12 oz green or herbal tea
440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium

Dinner
Asian Tuna

• Broil 3 oz tuna steak. Whisk together 1 Tbsp minced fresh ginger, 1 Tbsp rice vinegar, 1 Tbsp sesame oil, and ¼ tsp reduced-sodium soy sauce. Top tuna with dressing.
• ½ cup soba (buckwheat) noodles tossed with 1 cup cooked bok choy and sprinkled with 2 Tbsp unsalted cashews

12 oz herbal tea
430 cal, 27 g pro, 24 g carb, 2 g fiber, 26 g fat, 5 g sat fat, 160 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium

Totals for day 5 

• Without Optional Snack: 1,440 cal, 84 g pro, 148 g carb, 21 g fiber, 61 g fat, 15 g sat fat, 1,380 mg sodium
• With Optional Snack: 1,630 cal, 87 g pro, 178 g carb, 24 g fiber, 67 g fat, 18 g sat fat, 1,780 mg sodium

Breakfast
High-Protein Multigrain Pancake 

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Grilled Veggie ‘n’ Feta Wrap 

• Sauté 1 cup each sliced portobello mushroom and zucchini, 1 Tbsp diced onion, and 1 clove chopped garlic in skillet coated with cooking spray over medium heat until tender. Put on large (13.5” diameter) whole grain tortilla, top with 4 fresh basil leaves and ½ oz crumbled feta, and roll up.

12 oz green or herbal tea
440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium

Dinner
Pepper Steak 

• Coat 3 oz beef tenderloin with ½ tsp cracked black pepper and broil until desired doneness.

2 small boiled red potatoes 8 spears grilled asparagus drizzled with 1 Tbsp fresh lemon juice 12 oz herbal tea
420 cal, 27 g pro, 77 g carb, 11 g fiber, 4 g fat, 2 g sat fat, 105 mg sodium

Dessert
1 oatmeal cookie
12 oz herbal tea or water
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar 
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for day 6 

• Without Optional Snack: 1,260 cal, 69 g pro, 194 g carb, 29 g fiber, 31 g fat, 11 g, sat fat 1,335 mg sodium
• With Optional Snack: 1,450 cal, 76 g pro, 203 g carb, 31 g fiber, 46 g fat, 16 g sat fat, 1,545 mg sodium

Breakfast
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Hearty Bean Soup

• Combine ½ cup rinsed and drained low-sodium canned pinto or navy beans, 1 Tbsp diced onion, 5 diced baby carrots, 1 cup low-sodium vegetable broth in saucepan and heat through.

1 small whole grain roll
1 medium nectarine
12 oz green or herbal tea
370 cal, 16 g pro, 73 g carb, 21 g fiber, 2 g fat, 0 g sat fat, 570 mg sodium

Dinner
Vegetarian Lasagna

• 1 serving “light” homemade or frozen lasagna, 2 cups romaine lettuce, ¼ cup sliced mushrooms, and 1 tsp basil vinaigrette. (Need a recipe? Try this easy light lasagna.)

12 oz herbal tea
360 cal, 15 g pro, 47 g carb, 6 g fiber, 14 g fat, 5 g sat fat, 730 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
12 oz herbal tea or water
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Snack
6½” diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for day 7

• Without Optional Snack: 1,290 cal, 63 g pro, 170 g carb, 34 g fiber, 43 g fat, 13 g sat fat, 1,705 mg sodium
• With Optional Snack: 1,510 cal, 76 g pro, 210 g carb, 40 g fiber, 45 g fat, 13 g sat fat, 2,465 mg sodium

Breakfast
Cold Cereal

• 1 cup unsweetened high-fiber cereal (multibran flake)
• 1 cup fat-free milk
• 1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk
350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium

Lunch
Curried Turkey Wrap

• Fill whole wheat wrap (8” diameter) with 3 oz deli-sliced low-fat turkey breast; ¼ cup shredded carrot; 2 Tbsp diced red bell pepper; ½ cucumber, cut into in strips; and 2 Tbsp 0% plain Greek-style yogurt mixed with 1 tsp curry powder.

12 oz herbal tea or water
300 cal, 29 g pro, 36 g carb, 6 g fiber, 6 g fat, 1.5 g sat fat, 1,380 mg sodium

Dinner
Spicy Shrimp ‘n’ Rice

• Brush 3 oz shrimp with 1 Tbsp olive oil and grill until cooked through.
• Toss together ½ cup cooked brown rice mixed with 2 Tbsp rinsed and drained low-sodium canned black beans and ¼ tsp Cajun seasoning.
• 1 cup steamed broccoli florets drizzled with 1 Tbsp fresh lemon juice

12 oz herbal tea or water
340 cal, 18 g pro, 32 g carb, 5 g fiber, 16 g fat, 3 g sat fat 300 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange
240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

Optional Snack
1 oz string cheese
1 small apple
12 oz herbal tea or water
160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for day 8 

• Without Optional Snack: 1,230 cal, 69 g pro, 179 g carb, 36 g fiber, 38 g fat, 13.5 g sat fat, 2,200 mg sodium
• With Optional Snack: 1,390 cal, 78 g pro, 205 g carb, 40 g fiber, 42 g fat, 15.5 g sat fat, 2,440 mg sodium

Breakfast
Eggs with Toast

• 2 hard-boiled or soft-cooked eggs
• 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch
Tuna Salad Bowl

• Toss 3 oz drained canned tuna (chunk light in water) with 2 cups romaine lettuce, 1 sliced cooked beet (2”), 1 cup steamed fresh or frozen green beans, and 3 black olives. Drizzle with 1 Tbsp olive oil with 1 tsp red wine vinegar.

12 oz herbal tea or water
310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium

Dinner
Chicken Kabob

• Alternately thread 5 cherry tomatoes; 1 small onion, quartered; 3 oz boneless, skinless chicken breast, cut into chunks; and 3 mushrooms onto metal skewer. Coat with cooking spray and grill until vegetables are tender and chicken is cooked through. Serve over ½ cup cooked quinoa.
• Toss 1 cup torn romaine lettuce with ¼ avocado, sliced. Drizzle with 1 tsp olive oil and ¼ tsp balsamic vinegar.

12 oz herbal tea or water
500 cal, 20 g pro, 49 g carb, 9 g fiber, 25 g fat, 4 g sat fat, 410 mg sodium

Dessert
1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
6 oz 0% plain Greek-style yogurt
½ cup blueberries
12 oz herbal tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 9 

• Without Optional Snack: 1,340 cal, 84 g pro, 123 g carb, 26 g fiber, 61 g fat, 11 g sat fat, 1,065 mg sodium
• With Optional Snack: 1,470 cal, 100 g pro, 140 g carb, 28 g fiber, 61 g fat, 11 g sat fat, 1,130 mg

Breakfast
Yogurt with Fruit

• 8 oz 0% plain Greek-style yogurt
• 1 medium banana
• 8 walnut halves
• 1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk
370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium

Lunch
Chicken Salad

• Toss together 2 cups mixed salad greens, ½ cup chopped mushrooms, and ¼ cup diced celery. Top with 3 oz sliced broiled or grilled chicken breast. Drizzle with 1½ tsp Basil Vinaigrette.

1 whole wheat roll 12 oz herbal tea or water
420 cal, 24 g pro, 27 g carb, 5 g fiber, 24 g fat, 4 g sat fat, 400 mg sodium

Dinner
Lemon Chicken

• Sauté 3 oz chicken breast in 1 tsp olive oil in skillet with 2 cups shredded cabbage and 2 Tbsp fresh lemon juice. Add ¼ cup low-sodium, fat-free chicken broth. Serve over ½ cup cooked whole grain pasta.

12 oz herbal tea or water
400 cal, 20 g pro, 42 g carb, 8 g fiber, 19 g fat, 4 g sat fat, 510 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herbal tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for Day 10 

• Without Optional Snack: 1,350 cal, 74 g pro, 126 g carb, 21 g fiber, 66 g fat, 11 g sat fat, 1,070 mg sodium
• With Optional Snack: 1,520 cal, 80 g pro, 135 g carb, 24 g fiber, 80 g fat, 13 g sat fat, 1,070 mg sodium

Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Spinach Feta Salad

• Gently toss together 2 cups baby spinach, ½ sliced cucumber, 1 sliced hard-boiled egg, 1 oz crumbled feta, and 3 black olives. Drizzle with 1½ tsp Basil Vinaigrette.

12 oz herbal tea or water
250 cal, 12 g pro, 14 g carb, 3 g fiber, 18 g fat, 7 g sat fat, 260 mg sodium

Dinner
Grilled Salmon

• Coat 3 oz salmon with cooking spray and broil/grill until cooked through. Serve with 2 small boiled red potatoes and 8 cooked asparagus spears. Sprinkle with 1 tsp chopped fresh parsley and 1 Tbsp fresh lemon juice.

12 oz herbal tea or water
400 cal, 28 g pro, 62 g carb, 9 g fiber, 6 g fat, 1 g sat fat, 100 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 11 

• Without Optional Snack: 1,400 cal, 62 g pro, 133 g carb, 18 g fiber, 54 g fat, 23 g sat fat, 700 mg sodium
• With Optional Snack: 1,570 cal, 65 g pro 152 g carb, 20 g fiber, 64 g fat, 24 g sat fat, 705 mg sodium

Breakfast
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Veggie Flatbread

• Top whole grain wrap (8” diameter) with 3 sliced mushrooms, ½ cup green bell pepper strips, ½ sliced tomato, and 1 oz grated part-skim mozzarella. Broil until cheese melts. Top with ¼ sliced avocado.

1 medium orange
12 oz herbal tea or water
360 cal, 16 g pro, 49 g carb, 10 g fiber, 15 g fat, 5 g sat fat, 500 mg sodium

Dinner
Broiled Filet Mignon

• Serve 3 oz broiled filet mignon with 1 small baked potato topped with 1 Tbsp 0% plain Greek-style yogurt and 1 tsp chopped fresh chives.
• Sauté 1 cup brussels sprouts in 1 Tbsp olive oil with 1 clove minced garlic.

12 oz herbal tea or water
400 cal, 27 g pro, 40 g carb, 8 g fiber, 18 g fat, 3 g sat fat, 70 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
12 oz herb tea or water
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium

Totals for Day 12 

• Without Optional Snack: 1,330 cal, 70 g pro, 168 g carb, 29 g fiber, 51 g fat, 12 g sat fat, 990 mg sodium
• With Optional Snack: 1,520 cal, 73 g pro, 198 g carb, 32 g fiber, 57 g fat, 13 g sat fat, 1,390 mg sodium

Breakfast
High-Protein Multigrain Pancake

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Chicken Soup ‘n’ Salad

• Simmer 3 oz diced boneless, skinless chicken breast in 2 cups low sodium fat-free chicken broth with 5 sliced baby carrots, 1 rib sliced celery, and 1 Tbsp chopped fresh parsley in saucepan until chicken is cooked through and vegetables are tender.
• Toss 1 cup mixed salad greens with ½ diced tomato and 1½ tsp Basil Vinaigrette.

12 oz herbal tea or water
320 cal, 17 g pro, 22 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 1,360 mg sodium

Dinner
Veggie Kabobs

• Alternately thread 4 oz extra firm tofu cubes; 1 med zucchini, cut into chunks; 1 medium bell pepper, cut into chunks; and 5 mushrooms onto metal skewers. Serve with ½ cup cooked whole barley.
• ½ cup peas and ¼ cup sliced carrots, steamed together
• 1/8 honeydew melon

12 oz herbal tea or water
380 cal, 23 g pro, 59 g carb, 15 g fiber, 7 g fat, 1 g sat fat, 150 mg sodium

Dessert
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 medium sliced tomato
1 oz part-skim mozzarella
1 Tbsp Balsamic vinegar
2 tsp olive oil
4 basil leaves
12 oz herb tea or water
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for Day 13 

• Without Optional Snack: 1,100 cal, 52 g pro, 153 g carb, 30 g fiber, 43 g fat, 8 g sat fat, 1,940 mg sodium
• With Optional Snack: 1,290 cal, 59 g pro, 162 g carb, 32 g fiber, 58 g fat, 13 g sat fat, 2,150 mg sodium

Breakfast
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Lentil Soup ‘n’ Salad

• Combine 1 cup cooked lentils, 1 cup low-sodium, fat-free chicken broth, ¼ cup chopped carrots, and 2 Tbsp chopped celery in saucepan and heat through.

1 med whole grain roll ½ cup grapes 12 oz herbal tea or water
380 cal, 22 g pro, 73 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 610 mg sodium

Dinner
Shrimp & Veggie Stir-Fry

• Stir-fry 3 oz peeled and deveined shrimp in 2 tsp canola oil with 2 cups frozen Asian vegetables until shrimp is cooked through and vegetables are crisp-tender. Stir in 1 tsp each reduced-sodium soy sauce and dark sesame oil.
• ½ cup cooked brown rice
• ¼ cantaloupe

12 oz herbal tea or water
500 cal, 23 g pro, 59 g carb, 8 g fiber, 18 g fat, 3 g sat fat, 1,180 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Snack
Whole wheat pita (6½” diameter)
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for Day 14 

• Without Optional Snack: 1,440 cal, 77 g pro, 182 g carb, 34 g fiber, 47 g fat, 11 g sat fat, 2,195 mg sodium
• With Optional Snack: 1,660 cal, 90 g pro, 222 g carb, 40 g fiber, 49 g fat, 11 g sat fat, 2,955 mg sodium

Breakfast
Cold Cereal

• 1 cup unsweetened high-fiber cereal (multibran flake)
• 1 cup fat-free milk
• 1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium

Lunch
Turkey Wrap

• Put 3 oz low-fat deli-sliced turkey breast on large whole grain wrap (13.5” diameter). Top with ½ cup shredded cabbage, 1 Tbsp dried sweetened cranberries, and 1 Tbsp low-fat Italian dressing.

12 oz herbal tea or water
460 cal, 12 g pro, 74 g carb, 11 g fiber, 17 g fat, 7 g sat fat, 910 mg sodium

Dinner
Broiled Crab Cake

• Broil 3 oz crabmeat cake and serve on a small whole wheat roll with a leaf of romaine lettuce and 3 red bell pepper slices. Drizzle with the juice of ¼ lemon.
• 8 oz canned tomato-basil soup (prepared with water)

12 oz herbal tea or water
390 cal, 22 g pro, 49 g carb, 5 g fiber, 11 g fat, 2 g sat fat, 1,350 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange
240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

Optional Snack
1 oz string cheese
1 small apple
12 oz herb tea or water
160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for Day 15 

• Without Optional Snack: 1,440 cal, 56 g pro, 234 g carb, 41 g fiber, 44 g fat, 18 g sat fat, 2,540 mg sodium
• With Optional Snack: 1,600 cal, 65 g pro, 260 g carb, 45 g fiber, 48 g fat, 20 g sat fat, 2,780 mg sodium

Breakfast
Eggs with Toast

• 2 hard-boiled or soft-cooked eggs
• 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch
Hummus Pita

• Stuff whole wheat pita (6.5” diameter) with ½ cup hummus, ½ cup shredded romaine lettuce, and 2 tomato slices. Top with ½ cup grated cucumber mixed with 2 Tbsp 0% plain Greek-style yogurt, and 4 chopped mint leaves

12 oz herbal tea or water
400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat fat, 810 mg sodium

Dinner
Steak with Veggies

• Serve 3 oz grilled beef tenderloin steak with ½ cup each sliced onions, bell pepper, and mushrooms sautéed in 2 tsp olive oil with 1 clove minced garlic.
• 2 small (3”) boiled red skin potatoes sprinkled with 1 tsp fresh chopped parsley

12 oz herbal tea or water
480 cal, 26 g pro, 69 g carb, 9 g fiber, 13 g fat, 3 g sat fat, 110 mg sodium

Dessert
1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
6 oz 0% plain Greek-style yogurt
½ cup blueberries
12 oz herb tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 16 

• Without Optional Snack: 1,410 cal, 86 g pro, 184 g carb, 34 g fiber, 44 g fat, 10 g sat fat, 1,335 mg sodium
• With Optional Snack: 1,540 cal, 102 g pro, 201 g carb, 36 g fiber, 44 g fat, 10 g sat fat, 1,400 mg sodium

Breakfast
Yogurt with Fruit

• 8 oz 0% plain Greek-style yogurt
• 1 medium banana
• 8 walnut halves
• 1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk
370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium

Lunch
Ranch Chicken Sandwich

• Serve 3 oz grilled chicken breast on whole wheat roll with 2 leaves romaine lettuce and 2 slices tomato. Top with 1 Tbsp low-fat Ranch dressing.

12 oz herbal tea or water
430 cal, 27 g pro, 31 g carb, 4 g fiber, 12 g fat, 2 g sat fat, 850 mg sodium

Dinner
Turkey Tetrazzini

• Cook 3 oz turkey breast cutlet with 4 baby carrots and ½ cup peas in ½ cup fat-free, low sodium chicken broth in broiler-safe skillet until turkey is cooked through and vegetables are tender. Toss with ½ cup cooked whole wheat linguine. Top with ¼ cup seasoned bread crumbs and broil until golden.

12 oz herbal tea or water
420 cal, 34 g pro, 54 g carb, 10 g fiber, 8 g fat, 2 g sat fat, 1,050 mg sodium

Dessert
½ cup vanilla ice milk
1 tsp chocolate syrup
10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herb tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for Day 17 

• Without Optional Snack: 1,380 cal, 91 g pro, 142 g carb, 22 g fiber, 43 g fat, 7 g sat fat, 2,020 mg sodium
• With Optional Snack: 1,550 cal, 97 g pro, 151 g carb, 25 g fiber, 57 g fat, 9 g sat fat 2,020 mg sodium

Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Veggie Burger

• Prepare 1 soy-vegetable patty per package directions. Serve on 1 slice whole wheat toast with 1 tsp Dijon mustard, 2 leaves romaine lettuce, and 3 slices (¼”) cucumber.

12 oz herbal tea or water
220 cal, 23 g pro, 75 g carb, 19 g fiber, 7 g fat, 1 g sat fat, 680 mg sodium

Dinner
Beef Lasagna

• Brown 3 oz lean ground beef and stir into ½ cup marinara sauce. Layer meat sauce with 2 cooked whole wheat lasagna noodles and ¼ cup low-fat cottage cheese in small baking dish. Top with 1 Tbsp grated Parmesan. Bake until bubbling.
• 1 cup steamed spinach

12 oz herbal tea or water
400 cal, 35 g pro, 47 g carb, 10 g fiber, 8 g fat, 3 g sat fat, 850 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 18 

• Without Optional Snack: 1,200 cal, 80 g pro, 179 g carb, 35 g fiber, 45 g fat, 19 g sat fat, 1,870 mg sodium
• With Optional Snack: 1,370 cal, 83 g pro, 198 g carb, 37 g fiber, 55 g fat, 20 g sat fat, 1,875 mg sodium

Breakfast
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Turkey Burger

• Broil 4 oz turkey burger until cooked through and serve between 2 slices whole wheat toast with 2 slices unsweetened pineapple and 2 large leaves lettuce.

4 baby carrots
2 ribs celery
12 oz herbal tea or water
460 cal, 34 g pro, 70 g carb, 8 g fiber, 12 g fat, 2 g sat fat, 500 mg sodium

Dinner
Chicken Marsala

• Toss 3 oz sliced grilled chicken breast with ½ cup cooked whole wheat spaghetti and ¼ cup dry Marsala in skillet and heat through.
• 1 cup steamed broccoli

12 oz herbal tea or water
300 cal, 33 g pro, 30 g carb, 6 g fiber, 14 g fat, 3 g sat fat, 450 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
12 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat Ranch dressing
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 19 

• Without Optional Snack: 1,330 cal, 94 g pro, 179 g carb, 25 g fiber, 44 g fat, 9 g sat fat, 1,370 mg sodium
• With Optional Snack: 1,520 cal, 97 g pro, 209 g carb, 28 g fiber, 50 g fat, 10 g sat fat, 1,770 mg sodium/em>

Breakfast
High-Protein Multigrain Pancake

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Garden Salad with Chicken

• Dice 3 oz broiled chicken breast and serve on top of 2 cups mixed salad greens with ¼ cup each chopped mushrooms, cucumber, and bell pepper. Sprinkle with 1 tsp unsalted sunflower seeds and drizzle with 1 Tbsp low-fat Italian dressing.

12 oz herbal tea or water
350 cal, 29 g pro, 8 g carb, 10 g fiber, 7 g fat, 2 g sat fat, 300 mg sodium

Dinner
Baked Sea Bass

• Serve 3 oz baked sea bass drizzled with 2 Tbsp balsamic vinegar.
• ½ cup cooked whole barley
• 10 steamed asparagus spears

12 oz herbal tea or water
370 cal, 28 g pro, 66 g carb, 13 g fiber, 3 g fat, 1 g sat fat, 340 mg sodium

Dessert
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for Day 20 

• Without Optional Snack: 1,120 cal, 69 g pro, 116 g carb, 33 g fiber, 20 g fat, 6 g sat fat, 1,070 mg sodium
• With Optional Snack: 1,310 cal, 76 g pro, 125 g carb, 35 g fiber, 35 g fat, 11g sat fat, 1,280 mg sodium

Breakfast
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Taco “Burger”

• Serve 3 oz broiled ground beef patty on 6” corn tortilla (baked until crisp) and top with ½ cup shredded lettuce, 2 Tbsp diced tomato, and 2 Tbsp salsa.

12 oz herbal tea or water
380 cal, 23 g pro, 20 g carb, 6 g fiber, 11 g fat, 2 g sat fat, 220 mg sodium

Dinner
Flatbread Chicken Pizza

• Brush 3 oz chicken breast with 1 tsp olive oil and grill until cooked through. Dice and sprinkle on large (13.5” diameter) toasted whole wheat wrap with and ½ cup sliced onion and mushrooms. Sprinkle with 1 Tbsp grated Parmesan and broil until cheese melts.

12 oz herbal tea or water
460 cal, 20 g pro, 44 g carb, 6 g fiber, 23 g fat, 5 g sat fat, 790 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Snack
6½” diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for Day 21 

• Without Optional Snack: 1,400 cal, 75 g pro, 114 g carb, 19 g fiber, 61 g fat, 15 g sat fat, 1,415 mg sodium
• With Optional Snack: 1,620 cal, 88 g pro, 154 g carb, 25 g fiber, 63 g fat, 15 g sat fat, 2,175 mg sodium

Breakfast
Cold Cereal

• 1 cup unsweetened high-fiber cereal (multibran flake)
• 1 cup fat-free milk
• 1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium

Lunch
Hummus Pita

• Stuff whole wheat pita (6.5” diameter) with ½ cup hummus, ½ cup shredded romaine lettuce, and 2 tomato slices. Top with ½ cup grated cucumber mixed with 2 Tbsp 0% plain Greek-style yogurt, and 4 chopped mint leaves

12 oz herbal tea or water
400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat fat, 810 mg sodium

Dinner
Seafood Provençale 

• Sauté 3 large peeled and deveined shrimp and 2 sea scallops in 1 Tbsp olive oil with 1 clove minced garlic and 1 Tbsp diced onion in skillet until just cooked through. Add ½ cup low-sodium vegetable broth, ½ cup diced tomato, and 2 Tbsp fresh lemon juice and heat through.
• ½ cup brown rice
• 1 cup steamed broccoli
• ½ cup grapes

12 oz herbal tea or water
390 cal, 12 g pro, 52 g carb, 6 g fiber, 16 g fat, 3 g sat, fat 540 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange
240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

Optional Snack
1 oz string cheese
1 small apple
12 oz herb tea or water
160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for Day 22 

• Without Optional Snack: 1,380 cal, 53 g pro, 220 g carb, 44 g fiber, 45 g fat, 14 g sat fat, 1,630 mg sodium
• With Optional Snack: 1,540 cal, 62 g pro, 246 g carb, 48 g fiber, 49 g fat, 16 g sat fat, 1,870 mg sodium

Breakfast
Eggs with Toast

• 2 hard-boiled or soft-cooked eggs
• 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch
Tuna Salad Bowl

• Toss 3 oz drained canned tuna (chunk light in water) with 2 cups romaine lettuce, 1 sliced cooked beet (2”), 1 cup steamed fresh or frozen green beans, and 3 black olives. Drizzle with 1 Tbsp olive oil with 1 tsp red wine vinegar.

12 oz herbal tea or water
310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium

Dinner
Miso Veggie Pot

• Combine 2 cups water, 4 oz cubed firm tofu, 1 cup chopped bok choy, ½ cup sliced mushrooms, ½ cup cooked soba (buckwheat) noodles, 2 sliced scallions, and 2 Tbsp miso paste in medium saucepan. Stir to combine. Bring to a boil and cook 5 minutes.
• 1/8 honeydew melon

12 oz herbal tea or water
320 cal, 25 g pro, 41 g carb, 6 g fiber, 9 g fat, 1 g sat fat, 1420 mg sodium

Dessert
1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
6 oz 0% plain Greek-style yogurt
½ cup blueberries
12 oz herb tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 23 

• Without Optional Snack: 1,280 cal, 96 g pro, 140 g carb, 26 g fiber, 44 g fat, 12 g sat fat, 2,725 mg sodium
• With Optional Snack: 1,410 cal, 112 g pro, 157 g carb, 28 g fiber, 44 g fat, 12 g sat fat, 2,790 mg sodium

Breakfast
Yogurt with Fruit

• 8 oz 0% plain Greek-style yogurt
• 1 medium banana
• 8 walnut halves
• 1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk
370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium

Lunch
Soup ‘n’ Sandwich

• 8 oz low-sodium tomato soup prepared with water
• 2 oz low-fat mozzarella melted between 2 slices whole wheat bread

12 oz herbal tea or water
420 cal, 24 g pro, 65 g carb, 6 g fiber, 14 g fat, 6 g sat fat, 750 mg sodium

Dinner
Mediterranean Chicken

• Sauté 3 oz boneless, skinless chicken breast in 1 Tbsp olive oil with 1 clove minced garlic, ½ cup diced tomatoes, 2 Tbsp sliced onion, and 4 black olives in skillet until cooked through.
• ½ cup quinoa

12 oz herbal tea or water
520 cal, 18 g pro, 40 g carb, 5g fiber, 33 g fat, 5 g sat fat, 540 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herb tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for Day 24 

• Without Optional Snack: 1,470 cal, 72 g pro, 162 g carb, 19 g fiber, 70 g fat, 14 g sat fat, 1,410 mg sodium
• With Optional Snack: 1,640 cal, 78 g pro, 171 g carb, 22 g fiber, 84 g fat, 16 g sat fat, 1,410 mg sodium

Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Chicken BBQ Wrap

• Arrange 3 oz sliced grilled chicken breast on 8” whole wheat tortilla. Top with ½ oz shredded low-fat Cheddar, 1 Tbsp barbecue sauce, 1 Tbsp chopped onion, and ½ cup shredded iceberg lettuce.

12 oz herbal tea or water
400 cal, 29 g pro, 30 g carb, 5 g fiber, 9 g fat, 3 g sat fat, 510 mg sodium

Dinner
Tuna Pasta

• Sear 3 oz tuna in skillet coated with cooking spray until desired doneness (or used drained canned tuna). Add ½ cup cooked whole wheat penne, 1 cup peas, 4 chopped basil leaves, and 1/8 tsp pepper. Remove from heat and stir in 2 Tbsp 0% plain Greek-style yogurt.
• 1 cup steamed spinach

12 oz herbal tea or water
440 cal, 40 g pro, 52 g carb, 15 g fiber, 5 g fat, 1 g sat fat, 540 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herb tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for day 25

• Without Optional Snack: 1,420 cal, 91 g pro, 139 g carb, 26 g fiber, 44 g fat, 19 g sat fat, 1,390 mg sodium
• With Optional Snack: 1,590 cal, 94 g pro, 158 g carb, 28 g fiber, 54 g fat, 20 g sat fat, 1,395 mg sodium

Breakfast
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Black Bean Tostada

• Rinse, drain, and mash ½ cup canned low-sodium black beans. Spread onto 2 6” corn tortillas (baked until crisp). Top evenly with 1 oz shredded Jack cheese and broil until cheese melts. Top evenly with ½ cup shredded lettuce and 2 Tbsp salsa.

1 medium nectarine
12 oz herbal tea or water
400 cal, 14 g pro, 64 g carb, 10 g fiber, 12 g fat, 6 g sat fat, 640 mg sodium

Dinner
Veggie Casserole

• Sauté 1 cup diced (fresh or frozen) cauliflower, 1 small diced red potato, ½ cup green beans, 1 clove minced garlic, and 1 Tbsp curry powder in 1 Tbsp olive oil in broiler-safe skillet until tender. Top with ¼ cup whole wheat panko bread crumbs and broil until browned.

12 oz herbal tea or water
400 cal, 11 g pro, 58 g carb, 12 g fiber, 16 g fat, 3 g sat fat, 95 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
12 oz herb tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 26

• Without Optional Snack: 1,370 cal, 52 g pro, 201 g carb, 33 g fiber, 46 g fat, 13 g sat fat, 1,155 mg sodium
• With Optional Snack: 1,560 cal, 55 g pro, 231 g carb, 36 g fiber, 52 g fat, 14 g sat fat, 1,555 mg sodium

Breakfast
High-Protein Multigrain Pancake

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Hamburger

• Serve 3 oz cooked lean ground beef patty on whole wheat roll topped with 1 tsp Dijon mustard; ¼ avocado, sliced; 1 outer leaf romaine lettuce; and 2 slices tomato.

½ cup baked beans
12 oz herbal tea or water
400 cal, 25 g pro, 50 g carb, 13 g fiber, 13 g fat, 3 g sat fat, 760 mg sodium

Dinner
Beef and Broccoli

• Cut 3 oz beef tenderloin into cubes. Stir-fry in 1 Tbsp olive oil with 1 clove chopped garlic and ¼ cup sliced onion in skillet. Add 1 cup broccoli florets (fresh or frozen). Whisk together ½ cup low-sodium beef broth, 1 tsp reduced-sodium soy sauce, and 1 tsp cornstarch. Add to skillet and cook on high, stirring, 1 minute.

½ cup steamed brown rice
1 cup watermelon cubes
12 oz herbal tea or water
500 cal, 30 g pro, 47 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 600 mg sodium

Dessert
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for Day 27 

• Without Optional Snack: 1,300 cal, 67 g pro, 169 g carb, 28 g fiber, 41 g fat, 10 g sat fat, 1,790 mg sodium
• With Optional Snack: 1,490 cal, 74 g pro, 178 g carb, 30 g fiber, 56 g fat, 15 g sat fat, 2,000 mg sodium

Breakfast
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Turkey Salad Sandwich

• Mix 3 oz diced cooked turkey breast with 2 Tbsp diced celery and 1 Tbsp reduced-fat mayonnaise. Spread between 2 slices whole wheat toast topped with 2 leaves romaine lettuce and 4 slices tomato.

1 medium pear
12 oz herbal tea or water
450 cal, 29 g pro, 60 g carb, 12 g fiber, 7 g fat, 1.5 g sat fat, 500 mg sodium

Dinner
Eggplant Parmesan

• Sauté 4 slices (1” thick; 5” diameter) peeled eggplant in 1 Tbsp olive oil in skillet until softened. Layer in small baking dish with ½ cup marinara sauce and 2 oz shredded part-skim mozzarella. Bake until bubbly and cheese melts.

1 cup sliced strawberries
12 oz herbal tea or water
410 cal, 18 g pro, 27 g carb, 9 g fiber, 26 g fat, 5 g sat fat, 720 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Snack
6½” diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for Day 28 

• Without Optional Snack: 1,420 cal, 79 g pro, 137 g carb, 28 g fiber, 60 g fat, 14.5 g sat fat, 1,625 mg sodium
• With Optional Snack: 1,640 cal, 92 g pro, 177 g carb, 34 g fiber, 62 g fat, 14.5 g sat fat, 2,385 mg sodium