At breakfast enjoy coffee with 2 tsp. low-fat milk and a dash of cinnamon for just 5 calories and 1 carb.
Week 2
Day 1
1,513 cal., 196 g carb.
Breakfast
Cherry-Orange-Kissed Meusli with Peaches
snack
¾ cup grapes + ¼ cup roasted pistachio nuts
Lunch
Sandwich (2 slices whole wheat bread + 1 Tbsp. light mayo + 2 oz. lower-sodium deli turkey + ⅓ cup spinach + 2 tomato slices) + ½ cup sweet pepper strips + 1 cup low-fat milk
snack
Sweet Ricotta and Strawberry Parfaits
Dinner
Mango-Lime Fish Tacos + 1 cup fresh pineapple
Day 2
1,471 cal., 191 g carb.
Breakfast
2 frozen whole grain waffles, toasted + 3 Tbsp. light cream cheese + ¾ cup sliced strawberries + ¼ cup chopped toasted walnuts
snack
1 medium apple + 1 low-fat cheese stick
Lunch
Falafel and Vegetable Pitas + 1 cup low-fat milk
snack
Crunchy Puffed Cherry Granola + 1 carton light fat-free yogurt
Dinner
Teriyaki Pork Skillet Casserole + 1 cup low-fat milk
Day 3
1,471 cal., 189 g carb.
Breakfast
Savory Breakfast Bread Pudding + ⅔ cup raspberries + 1 cup low-fat milk
snack
¼ cup hummus + 1 cup vegetable dippers + 6 baked whole grain crackers
Lunch
Shrimp and Edamame Salad with Ginger Dressing + ¾ cup grapes
snack
1 medium pear + 1 Tbsp. roasted pistachio nuts
Dinner
Spicy Beef Sloppy Joes + ⅔ cup steamed broccoli tossed with 1 tsp. olive oil + 1 cup low-fat milk
Day 4
1,472 cal., 189 g carb.
Breakfast
Mexican-Style Ham and Egg Breakfast Sandwiches + ½ grapefruit
snack
½ cup celery sticks + 1 Tbsp. peanut butter + 3 Tbsp. raisins
Lunch
Korean Ahi Poke Bowl + 1 medium pear
snack
2 Tbsp. hummus + 1 cup vegetable dippers
Dinner
Loaded Barbecue Sweet Potatoes + 1 cup low-fat milk
Day 5
1,457 cal., 174 g carb.
Breakfast
Quick Skillet Granola with Fruit and Yogurt
snack
1 medium pear + 1 Tbsp. roasted pistachio nuts
Lunch
Burrito Bowls + 1 cup low-fat milk
snack
Dinner
Oven-Fried Drumsticks and Thighs + 1 3-oz. baked potato topped with 2 tsp. light buttery spread + ⅔ cup steamed green beans + 1 cup low-fat milk
SWEET TREAT
As calorie and carb goals allow, choose a dessert to satisfy cravings.
Sip water throughout the day.
Infuse flavor into water by adding slices of fresh fruit and/or fresh herb sprigs.