If you’re interested in 1 week diet plan for weight loss, then this dieting guide is going to help you out. It aims at helping you learn about diet plans which will help you lose weight in a healthy manner with some smartly laid diet plans. I tried these methods myself, and it worked very well for me.
7-Day Diet Meal Plan to Lose Weight: 1,500 Calories
This easy 1,500-calorie weight-loss meal plan is specially tailored to help you feel energized and satisfied on fewer calories to lose a healthy 1 to 2 pounds per week.
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Lose weight, eat well and feel great with this easy 7-day weight loss meal plan. This simple 1,500-calorie diet plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!
How to Meal Prep Your Week of Meals:
- Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
- Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
- Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.
Day 1
Breakfast (387 calories)
- 2 servings Baked Banana-Nut Oatmeal Cups
- 1 clementine
A.M. Snack (190 calories)
- 1 medium apple, sliced
- 1 Tbsp. peanut butter
Lunch (325 calories)
- 1 serving Veggie & Hummus Sandwich
P.M. Snack (105 calories)
- 1 medium banana
Dinner (507 calories)
- 1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice
Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium
Day 2
Breakfast (387 calories)
- 2 servings Baked Banana-Nut Oatmeal Cups
- 1 clementine
A.M. Snack (192 calories)
- 1 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (95 calories)
- 1 medium apple
Dinner (495 calories)
- 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
- 1 serving Oven Sweet-Potato Fries
Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium
Day 3
Breakfast (387 calories)
- 2 servings Baked Banana-Nut Oatmeal Cups
- 1 clementine
A.M. Snack (95 calories)
- 1 medium apple
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (201 calories)
- 1 medium banana
- 1 Tbsp. peanut butter
Dinner (475 calories)
- 1 serving Easy Salmon Cakes over 2 cups baby spinach
- 1 (2-inch) piece whole-wheat baguette
Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium
Day 4
Breakfast (393 calories)
- 1 serving Muesli with Raspberries
- 1 medium banana
A.M. Snack (78 calories)
- 1 hard-boiled egg sprinkled with a pinch each of salt and pepper
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (188 calories)
- 1/2 cup raspberries
- 1 oz. dark chocolate
Dinner (521 calories)
- 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium
Day 5
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (192 calories)
- 1 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (210 calories)
- 1 medium banana
- 1 Tbsp. peanut butter
Dinner (454 calories)
- 1 serving Mediterranean Ravioli with Artichokes & Olives
Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium
Day 6
Breakfast (393 calories)
- 1 serving Muesli with Raspberries
- 1 medium banana
A.M. Snack (200 calories)
- 1 medium apple
- 1 Tbsp. peanut butter
Lunch (360 calories)
- 1 serving Veggie & Hummus Sandwich
- 1 clementine
P.M. Snack (78 calories)
- 1 hard-boiled egg sprinkled with a pinch each salt and pepper
Dinner (465 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
- 1 (2-in.) slice whole-wheat baguette
Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium
Day 7
Breakfast (285 calories)
- 1 serving “Egg in a Hole” Peppers with Avocado Salsa
A.M. Snack (95 calories)
- 1 medium apple
Lunch (345 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
P.M. Snack (220 calories)
- 1 cup raspberries
- 1 oz. dark chocolate
Dinner (556 calories)
- 1 1/2 serving Spinach & Artichoke Dip Pasta
Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium
1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms “healthy” and “balanced” will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan and
Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition is Important for a Healthy and Balanced Diet
A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is “healthy” and “balanced” for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.
Planning a daily menu isn’t difficult as long as each meal and snack has some protein, fiber, complex carbohydrates, and a little bit of fat.1 You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.
7-Day Sample Menu
This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.
Learn How Many Calories You Burn Daily
About You
EnglishMetric
Male
FemaleHeight Ft. 3 ft 4 ft 5 ft 6 ft 7 ft 8 ftIn. 0 in 1 in 2 in 3 in 4 in 5 in 6 in 7 in 8 in 9 in 10 in 11 in
How Active Are You?
Sedentary
Light Activity
Moderate Activity
Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.
It’s OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn’t going to work because of the breading changes the fat, carb and sodium counts—and the calories. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
Day 1
Breakfast
- One grapefruit
- Two poached eggs (or fried in a non-stick pan)
- One slice 100% whole wheat toast
Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat
Snack
- One banana
- 1 cup plain yogurt with 1 tablespoon honey
Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat
Lunch
- 6 ounces grilled chicken breast
- Large garden salad (3 cups mixed greens with 1 cup cherry tomatoes, 1/4 avocado, topped with 2 tablespoons balsamic vinaigrette)
Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat
Snack
- 1 cup (about 10) baby carrots
- 3 tablespoons hummus
- 1/2 piece of pita bread
Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat
Dinner
- 1 cup steamed broccoli
- 1 cup of brown rice
- Halibut (4-ounce portion)
Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat
Snack
- Two pitted Medjool dates
- 1 ounce 70% dark chocolate
Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat
Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.2 When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One whole-wheat English muffin with 2 tablespoons peanut butter
- One orange
Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat
Snack
- One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries
Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat
Lunch
- Turkey sandwich (6 ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)
Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat
Snack
- 1 cup (about 30) grapes
Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat
Dinner
- 5-ounce sirloin steak
- One roasted sweet potato
- 1 cup cooked spinach (made with 2 teaspoons olive oil)
- 1 cup green beans
Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat
Snack
- 1 cup plain popcorn
- 1 ounce 70% dark chocolate
Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat
Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat
Day 3
Breakfast
- Overnight Oats (one mashed banana, 2 tablespoons chia seeds, 1/2 cup oats, 1 cup almond milk, 1 teaspoon cinnamon)
Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat
Snack
- One fresh pear
- 1 ounce (22) almonds
Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat
Lunch
- One fried egg
- One slice whole wheat bread
- 1/2 avocado, mashed
- 1 medium apple
Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat
Snack
- 3 tablespoons hummus
- 1 cup baby carrots
- 1 cup cherry tomatoes
Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat
Dinner
- One whole wheat english muffin
- One slice tomato, two leaves lettuce, one slice onion
- 5-ounce turkey burger
- 2 tablespoons ketchup
Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat
Snack
- 1 cup of ice cream
- 1 cup fresh raspberries
Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat
Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat
Day 4
Breakfast
- Two slices 100% whole wheat toast with 2 tablespoons peanut butter
- One banana
Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat
Snack
- 1 cup grapes
- 1 ounce (14) walnuts
Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat
Lunch
- Tuna wrap with one wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, and sliced tomato
- 1/2 sliced avocado
Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat
Snack
- 1 cup cottage cheese (1% fat)
- 1/2 cup blueberries
Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat
Dinner
- 1 1/2 cups whole wheat pasta
- 1 cup tomato sauce
- Small garden salad (1 cup mixed greens with one half cup cherry tomatoes topped with one tablespoon balsamic vinaigrette)
Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat
Snack
- One apple
Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat
Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat
Day 5
Breakfast
- One whole wheat bagel
- 3 tablespoons cream cheese
Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat
Snack
- 1 cup baby carrots
- 1 cup cauliflower pieces
- 2 tablespoons ranch dressing
Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat
Lunch
- Veggie burger
- Whole grain bun
- One slice cheddar cheese
- One sliced apple
Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat
Snack
- One banana
- 2 tablespoons peanut butter
Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat
Dinner
- 4 ounces trout filet
- 1 cup steamed green beans
- 1 cup brown rice
- One small garden salad with 1 tablespoon salad dressing
Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat
Snack
- One fresh peach
Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)
Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat
Day 6
Breakfast
- One (7-ounce) container of 2% Greek yogurt
- One banana
- One hard-boiled egg
Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat
Snack
- 10 whole wheat pretzel twists
- 3 tablespoons hummus
Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat
Lunch
- One whole wheat tortilla
- 4 ounces turkey
- One slice cheddar cheese
- 1 cup mixed greens
- 1 tablespoon honey mustard
Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat
Snack
- 1/2 ounce (11) almonds
- One fresh peach
Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat
Dinner
- 5 ounces pork loin
- Small garden salad with 1 tablespoon vinaigrette
- 1 medium baked sweet potato
- 5 asparagus spears
Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat
Snack
- One medium chocolate chip cookie
- 1 cup sliced strawberries
Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat
Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat
Day 7
Breakfast
- 1 cup cooked oatmeal
- 1/2 cup blueberries
- 1/2 cup non-fat milk
- 2 tablespoons almond butter
Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat
Snack
- One (7-ounce) container 2% Greek yogurt
- One sliced apple
Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat
Lunch
- 6-ounce baked chicken breast
- Large garden salad with tomatoes and onions and 2 tablespoons balsamic vinaigrette
- One baked sweet potato
Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat
Snack
- 1 cup raw broccoli florets
- 1 cup baby carrots
- 3 tablespoons hummus
Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat
Dinner
- 4-ounce serving of baked or grilled salmon
- 1 cup brown rice
- Five asparagus spears
Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat
Snack
- One peach
(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)
Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat
How to Meal Plan for a Healthy, Balanced Diet
- Eating breakfast will help you start your day with plenty of energy. Choose protein and fiber for your breakfast.
- A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you’re feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.
- Lunch is often something you eat at work or school, so it’s a great time to pack a sandwich or leftovers that you can heat and eat.
- A mid-afternoon snack is also optional. Prioritize protein, healthy fat, and fiber to keep you going until dinnertime.
- Dinner can sometimes feel like a feat to cook and prep, but it can be very simple, For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.
- A complex carbohydrate-rich evening snack may help you sleep. Avoid snacking on high sugar items before bedtime.
7-Day Weight Loss Meal Plan & Recipe Prep
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Following a meal plan may be easier than you think. A little advance planning and prep can ease the stress of a busy week and keep you feeling satisfied. If your goal is weight loss, a balanced meal plan with simple recipes is essential for staying the course.
Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition is Important for a Weight Loss Diet
What do all diet programs for weight loss have in common? In order to see results you generally need to create a calorie deficit over time. Without a reduction in calories, you may not lose weight.1
That being said, reducing calories too much can leave you feeling unsatisfied and restricted. This leads to cravings and the inability to control your food intake when highly palatable foods are in front of you.2
Does this sound familiar? You overate tonight so you decide to eat less tomorrow. Another day or two of very low calories go by to make up for overeating a few days ago and you end up binging again – and the cycle continues.
To prevent this, avoid reducing daily calories beyond the 250-500 recommended by healthcare professionals.3
There is no perfect number, and each individual with have varying caloric needs for weight loss based on their weight, height, medical history, activity level, and other factors. You will likely need to adjust your calorie deficit over time to continue seeing results.4
7-Day Sample Weight Loss Menu
This one-week meal plan was designed for a person who requires about 2,000 calories per day but aims to achieve weight loss through an intake of 1,500 to 1,750 calories per day with 3 meals and 2 snacks. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately.
Learn How Many Calories You Burn Daily
About You
EnglishMetric
Male
FemaleHeight Ft. 3 ft 4 ft 5 ft 6 ft 7 ft 8 ftIn. 0 in 1 in 2 in 3 in 4 in 5 in 6 in 7 in 8 in 9 in 10 in 11 in
How Active Are You?
Sedentary
Light Activity
Moderate Activity
To promote weight loss, this plan is low-carb, high protein, and moderate fat. The macronutrient ratios of this meal plan are 25% carbohydrates, 40% protein, and 35% dietary fat. Food swaps or replacements are fine as long as you do so with similar menu items and portion sizes.
Day 1
Breakfast
- 3 large scrambled eggs
- 1 slice whole wheat toast
Micronutrients: 350 calories, 21 grams protein, 17 grams carbohydrates, and 21 grams fat
Snack
- 1 small container (5.3 ounces) plain nonfat Greek Yogurt
- 1/4 cup blueberries
- 1-ounce cashew pieces
Micronutrients: 272 calories, 20 grams protein, 20 grams carbohydrates, and 14 grams fat
Lunch
- 4 ounces grilled chicken breast
- 2 cups chopped romaine lettuce
- 1/4 cup sliced strawberries
- 2 tablespoons sunflower seeds
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
Micronutrients: 418 calories, 38 grams protein, 11 grams carbohydrates, and 26 grams fat
Snack
- 1 scoop whey protein powder mixed in 1 cup nonfat milk
Micronutrients: 193 calories, 28 grams protein, 18 grams carbohydrates, and 1 grams fat
Dinner
- 4 ounces grilled sirloin steak
- 1 small baked potato
- 1 cup steamed mixed vegetables
Micronutrients: 449 calories, 36 grams protein, 39 grams carbohydrates, and 17 grams fat
Daily Totals: 1,683 calories, 144 grams protein, 106 grams carbohydrates, and 79 grams fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.5 When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- 1/3 cup dry oats (cook in water and a dash of salt and cinnamon)
- 4 large scrambled egg whites
- 1 ounce slivered almonds
Micronutrients: 340 calories, 24 grams protein, 25 grams carbohydrates, and 17 grams fat
Snack
- 1 medium apple
- 2 tablespoons natural peanut butter
Micronutrients: 316 calories, 9 grams protein, 38 grams carbohydrates, and 17 grams fat
Lunch
- 4 ounces solid white tuna in water (drained)
- 1 tablespoon olive oil mayonnaise
- 16 thin wheat crackers
Micronutrients: 327 calories, 29 grams protein, 22 grams carbohydrates, and 13 grams fat
Snack
- 1 scoop whey protein powder mixed in coffee or water
- 1-ounce almonds
Micronutrients: 280 calories, 26 grams protein, 12 grams carbohydrates, and 16 grams fat
Dinner
- 6 ounces grilled chicken breast
- 1 cup steamed broccoli
Micronutrients: 306 calories, 54 grams protein, 11 grams carbohydrates, and 6 grams fat
Daily Totals: 1,569 calories, 141 grams protein, 108 grams carbohydrates, and 70 grams fat
Day 3
Breakfast
- 6 ounces 2% cottage cheese
- 1/4 cup pineapple chunks
- 1-ounce cashew pieces
Micronutrients: 337 calories, 22 grams protein, 27 grams carbohydrates, and 17 grams fat
Snack
- 1/2 cup guacamole
- 1 red bell pepper, sliced
Micronutrients: 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat
Lunch
- 6 ounces roasted turkey deli meat
- 1 slice provolone cheese
- 1 (6-7 inch) flour tortilla or wrap
Micronutrients: 340 calories, 43 grams protein, 15 grams carbohydrates, and 12 grams fat
Snack
- 1 cup salted and prepared edamame in the pod
- 1 cup sliced carrots
Micronutrients: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat
Dinner
- 6 ounce 97% lean ground beef burger
- 1 slider-size hamburger bun
- 2 slices tomato
- 2 lettuce leaves
- 1 tablespoon ketchup
- 2 slices red onion
Micronutrients: 432 calories, 54 grams protein, 25 grams carbohydrates, and 11 grams fat
Daily Totals: 1,559 calories, 143 grams protein, 110 grams carbohydrates, and 65 grams fat
Day 4
Breakfast
- 1 serving Oatmeal Cottage Cheese Waffles
- 1/2 cup raspberries
Micronutrients: 262 calories, 21 grams protein, 21 grams carbohydrates, and 11 grams fat
Snack
- 2 large hard-boiled eggs
- 1 part-skim mozzarella string cheese
- 1 cup grapes
- 1 cup sliced carrots
Micronutrients: 359 calories, 21 grams protein, 41 grams carbohydrates, and 14 grams fat
Lunch
- 6 ounces grilled chicken breast
- 2 cups romaine lettuce
- 1/4 cup corn kernels
- 1/4 cup black beans
- 1/4 avocado
- 1 tablespoon lime juice
- 1 tablespoon olive oil
- 1 tablespoon chopped cilantro
Micronutrients: 562 calories, 57 grams protein, 26 grams carbohydrates, and 28 grams fat
Snack
- 1 scoop whey protein powder mixed in coffee or water
Micronutrients: 110 calories, 20 grams protein, 6 grams carbohydrates, and 1 grams fat
Dinner
- 6 ounces 99% fat-free ground turkey breast, sauteed in 1 teaspoon olive oil and mixed with 1/4 cup marinara sauce
- 2 cups steamed zucchini noodles
Micronutrients: 284 calories, 40 grams protein, 12 grams carbohydrates, and 9 grams fat
Daily Totals: 1,578 calories, 159 grams protein, 107 grams carbohydrates, and 63 grams fat
Day 5
Breakfast
Smoothie: 1 scoop whey protein powder, 1 small frozen banana, 1 tablespoon peanut butter, 1 cup nonfat milk, ice
Micronutrients: 383 calories, 34 grams protein, 45 grams carbohydrates, and 10 grams fat
Snack
- 1/4 cup pistachios, in the shell
Micronutrients: 175 calories, 6.5 grams protein, 8 grams carbohydrates, and 14 grams fat
Lunch
- 4 ounces deli roast beef
- 1 slice provolone cheese
- 1 slice rye bread
- 2 slices red onion
- 2 slices tomato
Micronutrients: 337 calories, 34 grams protein, 18 grams carbohydrates, and 11 grams fat
Snack
- 1 small container (5.3 ounces) plain nonfat Greek Yogurt
- 1-ounce almonds
Micronutrients: 258 calories, 21 grams protein, 11 grams carbohydrates, and 15 grams fat
Dinner
- 4 ounces grilled chicken breast
- 1/2 cup cooked brown rice
- 1 tablespoon butter
- 1 cup steamed mixed vegetables
Micronutrients: 424 calories, 38 grams protein, 33 grams carbohydrates, and 17 grams fat
Daily Totals: 1,578 calories, 133 grams protein, 115 grams carbohydrates, and 68 grams fat
Day 6
Breakfast
Overnight Oats: Combine the following in a bowl, cover and refrigerate overnight. Top with 1 ounce chopped walnuts.
- 1/3 cup dry oatmeal
- 2 ounces plain nonfat Greek yogurt
- 1 scoop whey protein powder
- dash salt
- 1/4 cup nonfat milk
- dash of cinnamon
Micronutrients: 464 calories, 34 grams protein, 38 grams carbohydrates, and 22 grams fat
Snack
- 1 cup salted and prepared edamame, in the pod
- 1 cup sliced carrots
Micronutrients: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat
Lunch
- Quesadilla: 3 ounces grilled chicken breast, 1/4 cup shredded Mexican cheese, and 1 (6-7 inch) flour tortilla; serve with 2 tablespoons salsa
Micronutrients: 306 calories, 37 grams protein, 17 grams carbohydrates, and 11 grams fat
Snack
- 6 ounces 2% cottage cheese
- 1 medium peach
Micronutrients: 196 calories, 19 grams protein, 22 grams carbohydrates, and 4 grams fat
Dinner
- 6 ounces grilled salmon
- 6 large steamed asparagus spears
Micronutrients: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat
Daily Totals: 1,573 calories, 149 grams protein, 107 grams carbohydrates, and 67 grams fat
Day 7
Breakfast
- 4 egg white omelet with 1/4 cup sliced mushrooms, 1 cup spinach, and 1/4 avocado
- 1 slice wheat toast
Micronutrients: 250 calories, 20 grams protein, 23 grams carbohydrates, and 8 grams fat
Snack
- Smoothie: 2/3 cup plain nonfat Greek Yogurt, 1 cup nonfat milk, 1/4 cup frozen blueberries, 1/4 cup frozen strawberries, 3 tablespoons hemp seeds, 1/2 frozen banana
Micronutrients: 425 calories, 34 grams protein, 42 grams carbohydrates, and 16 grams fat
Lunch
- 6 ounces grilled salmon
- 6 steamed asparagus spears
Micronutrients: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat
Snack
- 2 hard-boiled eggs
Micronutrients: 155 calories, 13 grams protein, 1 grams carbohydrates, and 11 grams fat
Dinner
- 4 ounces grilled chicken breast
- 1 cup steamed stir fry vegetables
- 1/2 cup cooked white rice
- 1 tablespoon teriyaki sauce
Micronutrients: 457 calories, 43 grams protein, 40 grams carbohydrates, and 15 grams fat
Daily Totals: 1,657 calories, 150 grams protein, 110 grams carbohydrates, and 71 grams fat