This meal plan is designed for a woman who wants to lose weight. Men who are trying to drop pounds should add one additional 400-calorie meal to each day.
½ gluten-free toasted English muffin spread with 1 tablespoon light butter spread
Nutrition per meal: 383 calories, 18 g protein, 25 g carbohydrates, 24 g total fat, 7 g saturated fat, 2 g fiber, 887 mg sodium
Cauliflower, Tomato, and Pesto Pasta Salad
Nutrition per meal: 388 calories, 12 g protein, 40 g carbohydrates, 21 g total fat, 2.5 g saturated fat, 5 g fiber, 286 mg sodium
Grilled Steak with Blue Cheese and Walnuts
1 cup steamed broccoli
Nutrition per meal: 397 calories, 31 g protein, 14 g carbohydrates, 26 g total fat, 7 g saturated fat, 6 g fiber, 677 mg sodium
Roast Peaches with Pistachio-Streusel Topping
Nutrition per meal: 251 calories, 4 g protein, 26 g carbohydrates, 16 g total fat, 6 g saturated fat, 4 g fiber, 65 mg sodium
Daily Nutrition Total: 1,419 calories, 65 g protein, 105 g carbohydrates, 87 g total fat, 22.5 g saturated fat, 17 g fiber, 1,915 mg sodium
Orange and Dried Cherry Porridge
2 sliced plums
Nutrition per meal: 403 calories, 11 g protein, 73 g carbohydrates, 9 g total fat, 1.5 g saturated fat, 11 g fiber, 98 mg sodium
1 cup cucumber slices
1 clementine
Nutrition per meal: 377 calories, 19 g protein, 41 g carbohydrates, 17 g total fat, 4 g saturated fat, 7 g fiber, 856 mg sodium
Halibut with Chopped Olive and Potato Salad
Nutrition per meal: 350 calories, 37 g protein, 11 g carbohydrates, 18 g total fat, 2 g saturated fat, 2 g fiber, 631 mg sodium
2 tablespoons Spice-Roasted Almonds
1 cup fresh blueberries
Nutrition per meal: 201 calories, 5 g protein, 25 g carbohydrates, 11 g total fat, 1 g saturated fat, 6 g fiber, 67 mg sodium
Daily Nutrition Total: 1,331 calories, 71 g protein, 150 g carbohydrates, 54 g total fat, 8.5 g saturated fat, 25 g fiber, 1,651 mg sodium
2 ounces Canadian bacon, cooked
1 hard-cooked egg
Nutrition per meal: 385 calories, 32 g protein, 31 g carbohydrates, 15 g total fat, 3.5 g saturated fat, 7 g fiber, 906 mg sodium
Mediterranean Salmon Salad Sandwich
Crunchy Garden Salad with Green Goddess Dressing
Nutrition per meal: 395 calories, 23 g protein, 26 g carbohydrates, 24 g total fat, 3 g saturated fat, 8 g fiber, 832 mg sodium
Tofu, Asparagus, and Cashew Stir-Fry
½ cup brown rice
Nutrition per meal: 371 calories, 17 g protein, 40 g carbohydrates, 17 g total fat, 3 g saturated fat, 6 g fiber, 469 mg sodium
1 gluten-free rice cake spread with 2 tablespoons unsalted natural peanut butter and topped with ¼ sliced banana
Nutrition per meal: 261 calories, 8 g protein, 21 g carbohydrates, 16 g total fat, 2 g saturated fat, 3 g fiber, 14 mg sodium
Daily Nutrition Total: 1,411 calories, 81 g protein, 119 g carbohydrates, 73 g total fat, 11.5 g saturated fat, 23 g fiber, 2,221 mg sodium
Chocolate-Peanut Butter Stuffed French Toast with Strawberry Sauce
Nutrition per meal: 432 calories, 14 g protein, 49 g carbohydrates, 23 g total fat, 7.5 g saturated fat, 5 g fiber, 439 mg sodium
Roast Chicken and Fresh Corn Salad
1 cup cubed watermelon
Nutrition per meal: 336 calories, 26 g protein, 31 g carbohydrates, 14 g total fat, 2 g saturated fat, 3 g fiber, 436 mg sodium
Turkey Cutlets with Bacon and Avocado
1 cup roasted baby red potatoes
½ cup steamed green beans
Nutrition per meal: 377 calories, 36 g protein, 39 g carbohydrates, 9 g total fat, 1.5 g saturated fat, 7 g fiber, 357 mg sodium
4 gluten-free multigrain crackers topped with ¼ sliced avocado, ¼ cup salsa, and 2 tablespoons shredded pepper Jack cheese
Nutrition per meal: 199 calories, 5 g protein, 17 g carbohydrates, 13 g total fat, 4 g saturated fat, 4 g fiber, 408 mg sodium
Daily Nutrition Total: 1,344 calories, 80 g protein, 136 g carbohydrates, 59 g total fat, 15 g saturated fat, 19 g fiber, 1,640 mg sodium
Almond Waffles with Tropical Fruit Salsa
Nutrition per meal: 418 calories, 13 g protein, 55 g carbohydrates, 19 g total fat, 2 g saturated fat, 8 g fiber, 177 mg sodium
Butternut Squash and Kale Soup with Pecans
Nutrition per meal: 390 calories, 20 g protein, 37 g carbohydrates, 20 g total fat, 3 g saturated fat, 8 g fiber, 675 mg sodium
Chicken Cobbler with Cornmeal-Pepita Topping
Nutrition per meal: 406 calories, 22 g protein, 43 g carbohydrates, 17 g total fat, 3 g saturated fat, 4 g fiber, 527 mg sodium
Nutrition per meal: 143 calories, 4 g protein, 18 g carbohydrates, 7 g total fat, 1 g saturated fat, 1g fiber, 37 mg sodium
Daily Nutrition Total: 1,357 calories, 59 g protein, 154 g carbohydrates, 62 g total fat, 9 g saturated fat, 21 g fiber, 1,417 mg sodium
1 container (6 ounces) 0% plain Greek yogurt
Nutrition per meal: 361 calories, 30 g protein, 12 g carbohydrates, 21 g total fat, 5 g saturated fat, 1 g fiber, 946 mg sodium
½ cup cooked quinoa
Nutrition per meal: 394 calories, 29 g protein, 30 g carbohydrates, 18 g total fat, 3.5 g saturated fat, 4 g fiber, 247 mg sodium
Smoky Pork and Sweet Potato Skillet
Zucchini Ribbons with Pine Nuts and Dill
Nutrition per meal: 435 calories, 29 g protein, 28 g carbohydrates, 25 g total fat, 3.5 g saturated fat, 7 g fiber, 426 mg sodium
½ cup 1% milk
Nutrition per meal: 195 calories, 8 g protein, 18 g carbohydrates, 12 g total fat, 1.5 g saturated fat, 1 g fiber, 74 mg sodium
Daily Nutrition Total: 1,386 calories, 96 g protein, 88 g carbohydrates, 75 g total fat, 13.5 g saturated fat, 13 g fiber, 1,693 mg sodium
Chocolate–Peanut Butter Smoothie
1 orange
Nutrition per meal: 391 calories, 14 g protein, 45 g carbohydrates, 13 g total fat, 2.5 g saturated fat, 7 g fiber, 215 mg sodium
Grilled Cheese with Ham and Tomatoes
1 cup celery sticks
Nutrition per meal: 393 calories, 20 g protein, 31 g carbohydrates, 22 g total fat, 3.5 g saturated fat, 3 g fiber, 975 mg sodium
1 cup cooked green beans
1 pear
Nutrition per meal: 411 calories, 22 g protein, 54 g carbohydrates, 13 g total fat, 1.5 g saturated fat, 13 g fiber, 721 mg sodium
Nutrition per meal: 224 calories, 5 g protein, 22 g carbohydrates, 14 g total fat, 2 g saturated fat, 2 g fiber, 193 mg sodium
Daily Nutrition Total: 1,419 calories, 61 g protein, 151 g carbohydrates, 62 g total fat, 9 g saturated fat, 25 g fiber, 2,105 mg sodium
½ cup grapes
Nutrition per meal: 419 calories, 11 g protein, 54 g carbohydrates, 20 g total fat, 4.5 g saturated fat, 3 g fiber, 384 mg sodium
1 apple and 2 tablespoons pistachios
Nutrition per meal: 405 calories, 23 g protein, 38 g carbohydrates, 19 g total fat, 3.5 g saturated fat, 6 g fiber, 385 mg sodium
Shish Kebabs with Lemon-Tahini Sauce
½ cup cooked quinoa
Nutrition per meal: 404 calories, 33 g protein, 29 g carbohydrates, 18 g total fat, 3.5 g saturated fat, 6 g fiber, 96 mg sodium
1 Peanut Butter–Chocolate Chunk Cookie
Nutrition per meal: 394 calories, 10 g protein, 36 g carbohydrates, 25 g total fat, 5 g saturated fat, 4 g fiber, 128 mg sodium
Daily Nutrition Total: 1,621 calories, 77 g protein, 157 g carbohydrates, 81 g total fat, 16.5 g saturated fat, 18 g fiber, 992 mg sodium
Crunchy Peanut Butter–Banana Wrap
½ cup fat-free milk
Nutrition per meal: 418 calories, 13 g protein, 47 g carbohydrates, 20 g total fat, 3 g saturated fat, 5 g fiber, 214 mg sodium
4 slices gluten-free crispbreads
Nutrition per meal: 409 calories, 32 g protein, 39 g carbohydrates, 14 g total fat, 2 g saturated fat, 6 g fiber, 521 mg sodium
½ cup cooked brown rice
Nutrition per meal: 428 calories, 40 g protein, 30 g carbohydrates, 20 g total fat, 4 g saturated fat, 3 g fiber, 531 mg sodium
Nutrition per meal: 290 calories, 5 g protein, 32 g carbohydrates, 18 g total fat, 4 g saturated fat, 3 g fiber, 127 mg sodium
Daily Nutrition Total: 1,546 calories, 91 g protein, 147 g carbohydrates, 73 g total fat, 13 g saturated fat, 16 g fiber, 1,393 mg sodium
Breakfast Tacos with Tomato Guacamole
1 cup reduced-sodium tomato juice
Nutrition per meal: 386 calories, 21 g protein, 44 g carbohydrates, 16 g total fat, 4 g saturated fat, 9 g fiber, 657 mg sodium
¼ cup Parmesan-Pepper Croutons
Nutrition per meal: 363 calories, 27 g protein, 13 g carbohydrates, 22 g total fat, 4 g saturated fat, 3 g fiber, 327 mg sodium
Grilled Steak with Blue Cheese and Walnuts
¼ cup shelled, cooked edamame
Nutrition per meal: 390 calories, 31 g protein, 6 g carbohydrates, 27 g total fat, 7 g saturated fat, 3 g fiber, 615 mg sodium
Nutrition per meal: 402 calories, 5 g protein, 50 g carbohydrates, 23 g total fat, 6 g saturated fat, 7 g fiber, 512 mg sodium
Daily Nutrition Total: 1,540 calories, 84 g protein, 113 g carbohydrates, 87 g total fat, 21 g saturated fat, 22 g fiber, 2,111 mg sodium
1½ cups crispy brown rice cereal, served with 1 cup fat-free milk and topped with ½ cup blueberries and 2 tablespoons walnuts
Nutrition per meal: 407 calories, 14 g protein, 66 g carbohydrates, 12 g total fat, 1.5 g saturated fat, 6 g fiber, 110 mg sodium
Tuscan Tuna and White Bean Salad
1 pear
Nutrition per meal: 391 calories, 21 g protein, 45 g carbohydrates, 16 g total fat, 2.5 g saturated fat, 12 g fiber, 440 mg sodium
¼ pound steamed asparagus spears topped with
2 teaspoons trans-free margarine
Nutrition per meal: 387 calories, 31 g protein, 25 g carbohydrates, 19 g total fat, 2.5 g saturated fat, 5 g fiber, 614 mg sodium
Nutrition per meal: 245 calories, 6 g protein, 32 g carbohydrates, 13 g total fat, 8 g saturated fat, 3 g fiber, 28 mg sodium
Daily Nutrition Total: 1,429 calories, 72 g protein, 168 g carbohydrates, 59 g total fat, 14.5 g saturated fat, 26 g fiber, 1,191 mg sodium
Apple and Almond Butter Sandwich
1 cup fat-free milk
Nutrition per meal: 416 calories, 15 g protein, 49 g carbohydrates, 20 g total fat, 2 g saturated fat, 2 g fiber, 456 mg sodium
1 cup red bell pepper strips
Nutrition per meal: 352 calories, 19 g protein, 38 g carbohydrates, 14 g total fat, 1 g saturated fat, 6 g fiber, 1,158 mg sodium
3 ounces roasted pork tenderloin
Roasted Carrots with Walnuts and Leeks
1 cup steamed broccoli topped with 2 teaspoons trans-free margarine
Nutrition per meal: 421 calories, 32 g protein, 30 g carbohydrates, 21 g total fat, 4 g saturated fat, 10 g fiber, 368 mg sodium
1 cup Peanut Caramel Popcorn
Nutrition per meal: 251 calories, 5 g protein, 26 g carbohydrates, 15 g total fat, 5 g saturated fat, 3 g fiber, 270 mg sodium
Daily Nutrition Total: 1,440 calories, 71 g protein, 143 g carbohydrates, 70 g total fat, 18 g saturated fat, 21 g fiber, 2,252 mg sodium
1 slice gluten-free cinnamon-raisin bread, toasted and spread with 1 tablespoon fat-free cream cheese
Nutrition per meal: 403 calories, 7 g protein, 63 g carbohydrates, 16 g total fat, 1.5 g saturated fat, 3 g fiber, 246 mg sodium
3 ounces cooked sliced chicken breast
Heirloom Tomato Salad with Lemon Aioli
Nutrition per meal: 424 calories, 33 g protein, 33 g carbohydrates, 17 g total fat, 2 g saturated fat, 4 g fiber, 548 mg sodium
2 cups mixed baby greens tossed with 2 tablespoons balsamic vinaigrette
Nutrition per meal: 345 calories, 8 g protein, 32 g carbohydrates, 21 g total fat, 2.5 g saturated fat, 4 g fiber, 1,059 mg sodium
1 Banana and Dark Chocolate Chip Cupcake
Nutrition per meal: 285 calories, 5 g protein, 35 g carbohydrates, 16 g total fat, 3 g saturated fat, 3 g fiber, 130 mg sodium
Daily Nutrition Total: 1,457 calories, 53 g protein, 163 g carbohydrates, 70 g total fat, 9.5 g saturated fat, 14 g fiber, 1,983 mg sodium
6 ounces fat-free vanilla yogurt
1 cup cantaloupe cubes
Nutrition per meal: 390 calories, 15 g protein, 61 g carbohydrates, 11 g total fat, 1.5 g saturated fat, 3 g fiber, 146 mg sodium
Eggplant Rolls with Roasted Red Peppers and Pesto
Grilled Pear Salad with Walnuts and Pomegranate Vinaigrette
Nutrition per meal: 390 calories, 11 g protein, 34 g carbohydrates, 25 g total fat, 6 g saturated fat, 10 g fiber, 889 mg sodium
Family-Style Spaghetti and Meatballs
1 cup cooked spinach
Nutrition per meal: 414 calories, 26 g protein, 47 g carbohydrates, 13 g total fat, 3 g saturated fat, 9 g fiber, 720 mg sodium
2 cups Cumin-Scented Kale Chips
Nutrition per meal: 178 calories, 4 g protein, 12 g carbohydrates, 15 g total fat, 2 g saturated fat, 2 g fiber, 290 mg sodium
Daily Nutrition Total: 1,372 calories, 56 g protein, 154 g carbohydrates, 64 g total fat, 13 g saturated fat, 24 g fiber, 2,044 mg sodium