5-day meal plans
These meal plans provide fewer than 1,600 calories per day and are ideal when trying to lose weight. You may need more than this, so consult with your health care provider.
drinking 8-oz. low-fat milk at dinner helps you reach your daily calcium needs. Factor in 110 cal. and 13 g carb.
Week 1
Day 1
1,536 cal., 163 g carb.
Breakfast
1 cup oatmeal (prepared with water) + 1 Tbsp. almond butter + 1 cup strawberries + 2 tsp. chia seeds
snack
1 small pear + 1 low-fat cheese stick
Lunch
Country-Style Wedge Salad with Turkey + 1 slice whole wheat bread topped with 2 tsp. light buttery spread + ¾ cup low-fat milk
snack
Dinner
Bulgogi Beef and Vegetable Bowls + 1 cup low-fat milk
Day 2
1,491 cal., 174 g carb.
Breakfast
Fruity Coconut Smoothie Bowls with Toasted Oats + 1 hard-cooked egg
snack
¼ cup toasted walnuts + 2 Tbsp. dried cranberries
Lunch
Beef Goulash Soup + ¾ cup grapes + ¾ cup low-fat milk
snack
2 Tbsp. hummus + 1 cup fresh vegetables
Dinner
Jerk-Marinated Chicken with Caribbean Rice + ½ cup steamed green beans + 1 orange + 1 cup low-fat milk
Day 3
1,520 cal., 189 g carb.
Breakfast
snack
1 medium apple + 1 Tbsp. peanut butter
Lunch
Chicken Broccoli Salad with Buttermilk Dressing + 1 cup low-fat milk
snack
1 carton light fat-free yogurt + 2 Tbsp. toasted walnuts + 2 tsp. chia seeds
Dinner
Cheeseburger Shepherd’s Pie + 1 small banana + 1 cup low-fat milk
Day 4
1,484 cal., 195 g carb.
Breakfast
2 slices toasted whole wheat bread + 2 Tbsp. almond butter + ½ cup blueberries + sprinkle of ground cinnamon
snack
1 hard-cooked egg + ½ cup carrot sticks
Lunch
Vegetarian Chili + 1 cup low-fat milk
snack
Dinner
Chicken and Chickpea Buddha Bowls + 1 small pear + 1 cup low-fat milk
Day 5
1,457 cal., 174 g carb.
Breakfast
Mushroom and Asparagus Omelets + Refrigerator Pumpkin Muffins
snack
½ cup celery sticks + 1 Tbsp. peanut butter + 2 Tbsp. raisins
Lunch
Hearty Italian Zoup + 1 cup fresh pineapple
snack
Turkey Roll-Up with Chili-Lime Cream
Dinner
Shrimp and Rice Bowls + 1 cup fresh blueberries + 1 cup low-fat milk
Peanut Cluster Butterscotch Bites
SWEET TREAT
As calorie and carb goals allow, choose a dessert to satisfy cravings.
Sip water throughout the day.
Aim for 64 oz. daily. Check at lunchtime to make sure you’re halfway there.