30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian

Though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. According to the Centers for Disease Control and Prevention, having high blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States. 

Because high blood pressure, also called hypertension, is symptomless, it’s important to get your blood pressure checked by a medical provider to see where your numbers land. While there’s no singular reason a person might develop high blood pressure, factors like family history and age play a role, per the CDC. However, you can make diet and lifestyle changes that can help reduce your risk. 

According to the CDC, the average American adult consumes 17 teaspoons of added sugar each day, well above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can wreak havoc on many aspects of our health, including our heart. In fact, a 2023 study published in BMC Medicine tracked people’s eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and stroke.

In this 30-day plan, we map out a month of meals and snacks that follow the principles of the anti-inflammatory diet, which may improve heart health, per the AHA. Because of how added sugar may impact your blood pressure, you won’t see any added sugars in this meal plan. However, you’ll find foods with natural sugars, like fruit, vegetables and unsweetened dairy. 

Additionally, according to the CDC, having a healthy weight is one lifestyle step likely to improve blood pressure and heart health. For those looking to achieve weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. Increasing physical activity like walking is another step also linked to a healthier heart.

The Anti-Inflammatory Diet and Heart Health:

When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it’s not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it’s likely a contributing cause for people to develop high blood pressure and worsen blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods, such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish, while limiting pro-inflammatory foods, such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages, like soda. 

High Blood Pressure Anti-Inflammatory Foods to Focus On: 

• Nuts and seeds, including natural nut butters without added sugar
• Fish and shellfish
• Beans and lentils
• Edamame
• Fruits like berries, pears, apples and banana
• Vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts and tomatoes
• Starchy vegetables like potato, sweet potato and winter squash
• Whole grains (such as oats, quinoa, brown rice, whole wheat, bulgur)
• Unsweetened dairy like yogurt and kefir
• Avocado
• Olives and olive oil
• Herbs and spices
• Lean proteins

WEEK 1

How to Meal-Prep Your Week of Meals:

1. Prepare Bircher Muesli to have for breakfast throughout the week.
2. Make Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have as breakfast throughout the month.
3. Prepare Vegan Lentil Soup to have for lunch on Days 2 through 5. 

Day 1

Breakfast (281 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (463 calories)

• 1 serving Beet & Avocado Wrap

P.M. Snack (62 calories)

• 1 medium orange

Dinner (484 calories)

• 1 serving Salmon & Quinoa Bowls with Green Beans, Olives & Feta

Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium

Make it 1,200 calories: Omit sliced almonds at breakfast and change A.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 2

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (125 calories)

• 1 (5-oz.) container low-fat plain strained yogurt, such as Greek-style
• ¼ cup blueberries

Lunch (377 calories)

• 1 serving Vegan Lentil Soup 
• 1 medium banana

P.M. Snack (190 calories)

• 2 large hard-boiled eggs
• 1 clementine

Dinner (445 calories)

• 1 serving Chickpea & Potato Curry
• ½ cup cooked brown rice

Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium 

Make it 1,200 calories: Omit yogurt at A.M. snack and banana at lunch plus reduce to 1 hard-boiled egg at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries and 1½ Tbsp. natural peanut butter to the banana at lunch.

Day 3

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (377 calories)

• 1 serving Vegan Lentil Soup 
• 1 medium banana

P.M. Snack (35 calories)

• 1 clementine

Dinner (514 calories)

• 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium

Make it 1,200 calories: Change A.M. snack to ⅓ cup blackberries and omit banana at lunch.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 4

Breakfast (281 calories)

• 1 cup low-fat plain strained yogurt (such as Greek-style)
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

A.M. Snack (190 calories)

• 2 large hard-boiled eggs
• 1 clementine

Lunch (377 calories)

• 1 serving Vegan Lentil Soup 
• 1 medium banana

P.M. Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 kiwi

Dinner (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow.

Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium

Make it 1,200 Calories: Omit almonds at breakfast and hard-boiled eggs at A.M. snack plus omit banana at lunch.

Make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and have 1 serving Tart Cherry Nice Cream as an evening snack.

Day 5

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (125 calories)

• 1 (5-oz.) container low-fat plain strained yogurt, such as Greek-style
• ¼ cup blueberries

Lunch (377 calories)

• 1 serving Vegan Lentil Soup 
• 1 medium banana

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium

Make it 1,200 calories: Omit blueberries at A.M. snack and banana at lunch plus change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 6

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (403 calories)

• 1 serving White Bean & Veggie Salad
• 1 kiwi

P.M. Snack (62 calories)

• 1 medium orange

Dinner (529 calories)

• 1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup blueberries and change dinner to 1 serving Easy Shrimp Scampi with Zucchini Noodles.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 18 unsalted dry-roasted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 7

Breakfast (281 calories)

• 1 cup low-fat plain strained yogurt (such as Greek-style)
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

A.M. Snack (101 calories)

• 1 medium pear

Lunch (403 calories)

• 1 serving White Bean & Veggie Salad
• 1 kiwi

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (535 calories)

• 1 serving Lemon-Tahini Couscous with Chicken & Vegetables 

Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium

Make it 1,200 calories: Omit almonds at breakfast and kiwi at lunch plus change P.M. snack to 1 medium bell pepper, sliced.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack and have 1 serving Tart Cherry Nice Cream for an evening snack.

WEEK 2

How to Meal-Prep Your Week of Meals:

1. Prepare three servings Citrus Lime Tofu Salad to have for lunch on Days 9 through 11. 

Day 8

Breakfast (324 calories)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (101 calories)

• 1 medium pear

Lunch (463 calories)

• 1 serving Beet & Avocado Wrap

P.M. Snack (112 calories)

• 1 large hard-boiled egg
• 1 clementine

Dinner (509 calories)

• 1 serving Tilapia Fish Tacos

Daily Totals: 1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup sliced cucumber, lunch to 1 serving White Bean & Veggie Salad and P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 large hard-boiled eggs to P.M. snack and add 1 serving Pineapple & Avocado Salad to dinner.

Day 9

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

A.M. Snack (125 calories)

• 1 (5-oz.) container low-fat plain strained yogurt, such as Greek-style
• ¼ cup blueberries

Lunch (390 calories)

• 1 serving Citrus Lime Tofu Salad

P.M. Snack (241 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 clementine

Dinner (402 calories)

• 1 serving Chicken with Spinach & Tomato Orzo Salad

Evening Snack (73 calories)

• 1 serving Tart Cherry Nice Cream

Daily Totals: 1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner.

Day 10

Breakfast (324 calories)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (390 calories)

• 1 serving Citrus Lime Tofu Salad

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (467 calories)

• 1 serving Sweet Potato & Black Bean Chili
• 1 1/2 cups mixed greens
• 1 serving Citrus Vinaigrette

Evening Snack (73 calories)

• 1 serving Tart Cherry Nice Cream

Daily Totals: 1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium apple, omit mixed greens with Citrus Vinaigrette at dinner and omit Tart Cherry Nice Cream at evening snack.

Make it 2,000 calories: Add 1 cup edamame in pods to A.M. snack, 1 medium banana to lunch and ½ an avocado, sliced, to the salad at dinner.

Day 11

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

A.M. Snack (131 calories)

• 1 large pear

Lunch (390 calories)

• 1 serving Citrus Lime Tofu Salad

P.M. Snack (273 calories)

• ¾ cup low-fat plain strained yogurt, such as Greek-style
• 3 Tbsp. almonds sliced
• ½ cup cherries, fresh or frozen

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Daily Totals: 1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium 

Make it 1,200 calories: Swap 1 clementine for the apple at breakfast and omit yogurt and almonds at P.M. snack.

Make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to A.M. snack, add 1 medium orange to lunch and have 1 serving Tart Cherry Nice Cream as an evening snack.

Day 12

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (327 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium apple

P.M. Snack (263 calories)

• ¼ cup unsalted dry-roasted almonds
• 2 Tbsp. unsweetened dried cherries (or raisins)

Dinner (453 calories)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at P.M. snack. 

Day 13

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

A.M. Snack (281 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup cherries, fresh or frozen
• 2 Tbsp. sliced almonds

Lunch (334 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium pear

P.M. Snack (95 calories)

• 1 medium apple

Dinner (543 calories)

• 1 serving Spanakopita-Inspired Chicken & White Bean Casserole
• 2 cups mixed greens
• 1 serving Lemon-Garlic Vinaigrette

Meal-Prep Tip: Reserve leftover Spanakopita-Inspired Chicken & White Bean Casserole to have for dinner tomorrow. 

Daily Totals: 1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium

Make it 1,200 calories: Omit apple at breakfast and omit yogurt and almonds at A.M. snack

Make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner.

Day 14

Breakfast (324 calories)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (334 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium pear

P.M. Snack (241 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 clementine

Dinner (543 calories)

• 1 serving Spanakopita-Inspired Chicken & White Bean Casserole
• 2 cups mixed greens
• 1 serving Lemon-Garlic Vinaigrette

Daily Totals: 1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium

Make it 1,200 calories: Omit pear at lunch and almonds at P.M. snack.

Make it 2,000 calories: Add 1 cup edamame in pods to A.M. snack and add 1 sliced avocado to the side salad at dinner.

WEEK 3

How to Meal-Prep Your Week of Meals:

1. Prepare a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 16 through 19. 
2. Prepare Slow-Cooker Turkey Chili to have for lunch on days 16 through 19.

Day 15

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (200 calories)

• 1 cup edamame, in pods

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

P.M. Snack (131 calories)

• 1 large pear

Dinner (422 calories)

• 1 serving Sheet-Pan Roasted Salmon & Vegetables

Daily Totals: 1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup sliced strawberries and change P.M. snack to ½ cup sliced cucumbers.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to A.M. snack and 1 serving Traditional Greek Salad to dinner.

Day 16

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (173 calories)

• ¾ cup low-fat plain strained yogurt, such as Greek-style
• ½ cup cherries, fresh or frozen

Lunch (408 calories)

• 1 serving Slow-Cooker Turkey Chili 

P.M. Snack (95 calories)

• 1 medium apple

Dinner (414 calories)

• 1 serving Quinoa Avocado Salad

Daily Totals: 1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium

Make it 1,200 calories: Change breakfast to 1 cup plain strained Greek-style yogurt with 2 Tbsp. sliced almonds, and omit yogurt at A.M. snack.

Make it 2,000 calories: Add 4 Tbsp. sliced almonds to A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

Day 17

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (408 calories)

• 1 serving Slow-Cooker Turkey Chili 

P.M. Snack (42 calories)

• ½ cup blueberries

Dinner (473 calories)

• 1 serving Chicken, Feta & Cucumber Couscous Bowls

Daily Totals: 1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium

Make it 1,200 calories: Change breakfast to 1 cup plain strained Greek-style yogurt with 2 Tbsp. sliced almonds, and change A.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 medium banana to A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained yogurt Greek-style, with 4 Tbsp. sliced almonds to P.M. snack.

Day 18

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (21 calories)

• ⅓ cup raspberries

Lunch (408 calories)

• 1 serving Slow-Cooker Turkey Chili 

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (488 calories)

• 1 serving Chickpea Pasta with Mushrooms & Kale
• 2 cups mixed greens
• 1 serving Lemon-Garlic Vinaigrette

Daily Totals: 1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium orange and omit mixed greens with Lemon-Garlic Vinaigrette at dinner.

Make it 2,000 calories: Add 20 unsalted dry-roasted almonds to A.M. snack and add 1 avocado, sliced, to the side salad at dinner.

Day 19

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (173 calories)

• ¾ cup low-fat plain strained yogurt, such as Greek-style
• ½ cup cherries, fresh or frozen

Lunch (408 calories)

• 1 serving Slow-Cooker Turkey Chili 

P.M. Snack (105 calories)

• 1 medium banana

Dinner (406 calories)

• 1 serving Baked Halibut with Brussels Sprouts & Quinoa

Daily Totals: 1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium

Make it 1,200 calories: Change breakfast to 1 cup plain strained Greek-style yogurt with 2 Tbsp. sliced almonds, and omit yogurt at A.M. snack.

Make it 2,000 calories: Add 4 Tbsp. sliced almonds to A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

Day 20

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Avocado-Egg Toast
• 1 medium orange

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (516 calories)

• 1 serving One-Pot Chicken with Farro

Daily Totals: 1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup cherries, omit orange at lunch and change P.M. snack to ¼ cup blueberries.

Day 21

Breakfast (281 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• 3 Tbsp. sliced almonds
• ¼ cup raspberries or fruit of choice

A.M. Snack (90 calories)

• 1 cup nonfat plain kefir

Lunch (332 calories)

• 1 serving Avocado-Egg Toast
• 1 medium orange

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (566 calories)

• 1 serving Perfect Pan-Seared Chicken Breasts
• 1 serving No-Cook Black Bean Salad

Daily Totals: 1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium

Make it 1,200 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit Perfect Pan-Seared Chicken Breasts at dinner.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

WEEK 4

How to Meal-Prep Your Week of Meals:

1. Prepare Bircher Muesli to have for breakfast throughout the week.
2. Make Vegan Superfood Grain Bowls to have for lunch on Days 23 through 26.

Day 22

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (200 calories)

• 1 cup edamame, in pods

Lunch (426 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium pear

P.M. Snack (105 calories)

• 1 medium banana

Dinner (424 calories)

• 1 serving Easy Salmon Cakes with Arugula Salad

Daily Totals: 1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit pear at lunch.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.

Day 23

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (31 calories)

• ½ cup blackberries

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls 

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (527 calories)

• 1 serving  Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
• 1 serving Traditional Greek Salad

Daily Totals: 1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium

Make it 1,200 calories: Change P.M. snack to 1 medium apple and omit Traditional Greek Salad at dinner.

Make it 2,000 calories: Add 20 unsalted dry-roasted almonds to A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 24

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (90 calories)

• 1 cup nonfat plain kefir

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls 

P.M. Snack (95 calories)

• 1 medium apple

Dinner (577 calories)

• 1 serving Green Goddess Ricotta Pasta
• 1 serving Massaged Kale Salad

Daily Totals: 1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium orange, change P.M. snack to ¼ cup sliced cucumber and omit Massaged Kale Salad at dinner.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

Day 25

Breakfast (264 calories)

• 1 slice sprouted-wheat bread, toasted
• 1 Tbsp. almond butter (or natural peanut butter)
• 1 medium apple, sliced

A.M. Snack (200 calories)

• 1 cup edamame, in pods

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls 

P.M. Snack (291 calories)

• ⅔ cup low-fat plain Greek yogurt
• ¼ cup sliced almonds
• ½ cup cherries, fresh or frozen

Dinner (356 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette

Meal-Prep Tip: Reserve leftover Lemon Chicken Orzo Soup with Kale to have for dinner tomorrow. 

Daily Totals: 1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium orange and omit walnuts at P.M. snack.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, reduce to ¾ cup edamame in pods at A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 26

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls 

P.M. Snack (191 calories)

• ⅔ cup low-fat plain Greek yogurt
• ½ cup cherries
• 1 Tbsp. sliced almonds

Dinner (356 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette

Daily Totals: 1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium orange, plus omit yogurt and almonds at P.M. snack.

Make it 2,000 calories: Add 1 medium apple to A.M. snack, add 1 medium orange to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 27

Breakfast (375 calories)

• 1 serving Bircher Muesli 

A.M. Snack (200 calories)

• 1 cup edamame, in pods

Lunch (317 calories)

• 1 serving Cucumber Chickpea Salad with Feta & Lemon
• 5 oz. container low-fat plain strained yogurt, such as Greek-style
• ½ cup blackberries 

P.M. Snack (195 calories)

• 1 cup nonfat plain kefir
• 1 medium banana

Dinner (415 calories)

• 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Daily Totals: 1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup cherries.

Make it 2,000 calories: Add 1 clementine to A.M. snack, add ¼ cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 28

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (200 calories)

• 1 cup edamame, in pods 

Lunch (317 calories)

• 1 serving Cucumber Chickpea Salad with Feta & Lemon
• 5 oz. container low-fat plain strained yogurt, such as Greek-style
• ½ cup blackberries 

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (374 calories)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Evening Snack (101 calories)

• 1 medium pear

Daily Totals: 1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium

Make it 1,200 calories: Change A.M. snack to ⅓ cup sliced cucumber and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at P.M. snack.

WEEK 5

How to Meal-Prep Your Week of Meals:

1. Prepare Cucumber Chickpea Salad with Feta & Lemon to have for lunch on Days 29 and 30. 

Day 29

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Lunch (317 calories)

• 1 serving Cucumber Chickpea Salad with Feta & Lemon
• 5 oz. container low-fat plain strained yogurt, such as Greek-style
• ½ cup blackberries 

P.M. Snack (189 calories)

• 20 unsalted dry-roasted almonds
• 1 clementine

Dinner (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. 

Daily Totals: 1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium

Make it 1,200 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup sliced almonds to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 30

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (268 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 medium orange

Lunch (317 calories)

• 1 serving Cucumber Chickpea Salad with Feta & Lemon
• 5 oz. container low-fat plain strained yogurt, such as Greek-style
• ½ cup blackberries 

P.M. Snack (200 calories)

• 1 cup edamame, in pods

Dinner (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

Daily Totals: 1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium

Make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 medium banana.

Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to P.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.