Meal Plans Weight-Loss Meal Plans Simple 30-Day Summer Meal Plan for Weight Loss In this 30-day plan, you'll find a month of easy recipes so you can spend less time thinking about what to eat and more time outside enjoying the sunshine. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Updated on April 29, 2024 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines In This Article View All In This Article Meal Prep Tips Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30 For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer. Over the next month, you'll spend more time grilling instead of standing over a stove. You'll also find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity. And because the fruits and vegetables are so tasty this time of year, there's not a lot of prep work or seasoning needed. If you're following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight. We also included modifications for 1,200 and 2,000 calories a day, depending on your satiety levels and calorie needs. Our 25 Most Popular Summer Dinners Tips to Simplify Your Meal Routine Plan Ahead: Spending some time at the beginning of the week roughly planning what you'll have for each meal can make a huge difference if you're trying to eat healthier. It tends to reduce impulsive takeout dinners—and you won't have to ask the dreaded daily "What should I cook for dinner?" question. In this plan, we mapped out 30 days, but if that feels overwhelming, then start with planning just a few days at a time and go from there. Shop with a List: If you plan a few meals ahead of time and make a grocery list, you'll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because you're less likely to impulse-buy. Include No-Cook Meals: Summer is a great time for no-cook meals. Pantry staples, like canned beans, can make a quick lunch when tossed over some greens. Because summer produce is so fresh and delicious, it's perfect for simple and easy meals. Stock Your Pantry: A well-stocked pantry is super helpful if you're trying to quickly get a meal on the table. Canned beans, whole grains—like quinoa and brown rice—plus an array of herbs and spices are the staples of many basic meals. Consider a CSA: Community Supported Agriculture shares, or CSAs, provide an excellent way to support your local farmer, up your produce intake and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you'll always have access to local produce and won't have to constantly wonder what's in season. And don't forget your local farmers market! It's another great way to support your local farmers and get the freshest seasonal produce onto your table. Download Printable Meal Plan How to Meal-Prep Your Week of Meals Make Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5. Prepare Muffin-Tin Omelets with Feta & Peppers to have for breakfast throughout this week. Freeze 4 servings to have later this month. Day 1 Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 cup blackberries Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (131 calories) 1 large pear Dinner (380 calories) 1 serving Grilled Salmon with Sweet Peppers ½ cup cooked brown rice Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium To make it 1,200 calories: Omit the almonds at A.M. snack and change P.M. snack to 1 plum. To make it 2,000 calories: Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 2 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (282 calories) 1 cup low-fat plain Greek yogurt¼ cup blueberries2 Tbsp. chopped walnuts Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (95 calories) 1 medium apple Dinner (483 calories) 1 serving Herb-Grilled Chicken Frites Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack. To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 3 Breakfast (285 calories) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (282 calories) 1 cup low-fat plain Greek yogurt ¼ cup blueberries 2 Tbsp. chopped walnuts Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (163 calories) 1 medium peach 8 walnut halves Dinner (449 calories) 1 serving Grilled Eggplant & Tomato Pasta Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and omit the peach at P.M. snack. To make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 4 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (234 calories) 1 cup low-fat plain Greek yogurt ¼ cup blueberries 1 Tbsp. chopped walnuts Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (59 calories) 1 medium peach Dinner (584 calories) 1 serving Grilled Chicken Tacos with Slaw & Lime Crema 1 serving Guacamole Chopped Salad Daily Totals: 1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium To make it 1,200 calories: Omit the walnuts at A.M. snack and omit the Guacamole Chopped Salad at dinner. To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add ¼ cup walnut halves to P.M. snack. Day 5 Breakfast (285 calories) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (275 calories) 1 cup low-fat plain Greek yogurt 1 Tbsp. chopped walnuts 1 cup blackberries Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (383 calories) 1 serving Chicken Caesar Pasta Salad Meal-Prep Tip: Reserve 2 servings of the Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7. Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and reduce to 20 almonds at P.M. snack. To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving Cucumber & Avocado Salad to dinner. Day 6 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (248 calories) ¼ cup unsalted dry-roasted almonds ½ cup blueberries Lunch (383 calories) 1 serving Chicken Caesar Pasta Salad P.M. Snack (119 calories) 1 (5-oz.) container low-fat plain Greek yogurt ¼ cup raspberries Dinner (459 calories) 1 serving Spring Green Frittata 1 serving Guacamole Chopped Salad Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium To make it 1,200 calories: Omit the almonds at A.M. snack and omit the yogurt at P.M. snack. To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack. Day 7 Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 cup blackberries Lunch (383 calories) 1 serving Chicken Caesar Pasta Salad P.M. Snack (135 calories) 1 plum 8 walnut halves Dinner (439 calories) 1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium To make it 1,200 calories: Omit the almonds at A.M. snack and omit the walnuts at P.M. snack. To make it 2,000 calories: Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. How to Meal-Prep Your Week of Meals Make Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 9 through 12. Day 8 Breakfast (320 calories) 1 cup low-fat plain Greek yogurt 1 medium peach, sliced 2 Tbsp. chopped walnuts A.M. Snack (268 calories) 1 cup blackberries ¼ cup unsalted dry-roasted almonds Lunch (364 calories) 1 serving White Bean & Avocado Toast 1 (5-oz.) container low-fat plain Greek yogurt 1 plum P.M. Snack (164 calories) ¼ cup walnut halves Dinner (409 calories) 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Daily Totals: 1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodium To make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 plum. To make it 2,000 calories: Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to dinner. Day 9 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (215 calories) ½ cup raspberries 14 walnut halves Dinner (391 calories) 1 serving Chicken & Veggie Fajitas Daily Totals: 1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and reduce to 6 walnut halves at P.M. snack. To make it 2,000 calories: Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 10 Ali Redmond Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie A.M. Snack (64 calories) 1 cup raspberries Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (324 calories) 1 cup blackberries 20 walnut halves Dinner (442 calories) 1 serving Grilled Flank Steak with Tomato Salad 1-oz. slice whole-wheat baguette Daily Totals: 1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodium To make it 1,200 calories: Reduce to 5 walnut halves at P.M. snack and omit the baguette at dinner. To make it 2,000 calories: Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 11 Breakfast (320 calories) 1 cup low-fat plain Greek yogurt 1 medium peach, sliced 2 Tbsp. chopped walnuts A.M. Snack (270 calories) 1 cup raspberries ¼ cup unsalted dry-roasted almonds Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (135 calories) 1 plum 8 walnut halves Dinner (418 calories) 1 serving Grilled Pizza with Summer Squash, Feta & Basil Daily Totals: 1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodium To make it 1,200 calories: Omit the walnuts at breakfast and omit the almonds at A.M. snack. To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 12 Breakfast (320 calories) 1 cup low-fat plain Greek yogurt 1 medium peach, sliced 2 Tbsp. chopped walnuts A.M. Snack (64 calories) 1 cup raspberries Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (237 calories) 1 plum ¼ cup unsalted dry-roasted almonds Dinner (518 calories) 1 serving One-Pot Chicken Pesto Pasta with Asparagus Meal-Prep Tip: Reserve 2 servings of the One-Pot Chicken Pesto Pasta with Asparagus to have for lunch on Days 13 and 14. Daily Totals: 1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodium To make it 1,200 calories: Omit the walnuts at breakfast and omit the almonds at P.M. snack. To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 13 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie A.M. Snack (62 calories) 1 cup blackberries Lunch (518 calories) 1 serving One-Pot Chicken Pesto Pasta with Asparagus P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (408 calories) 1 serving Better-Than-Takeout Burgers with Sweet Potato Fries Daily Totals: 1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodium To make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, reduce to ½ cup blackberries at A.M. snack and change P.M. snack to ½ cup sliced cucumber. To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 14 Breakfast (320 calories) 1 cup low-fat plain Greek yogurt 1 medium peach, sliced 2 Tbsp. chopped walnuts A.M. Snack (165 calories) 1 (5-oz.) container low-fat plain Greek yogurt 1 cup blackberries Lunch (518 calories) 1 serving One-Pot Chicken Pesto Pasta with Asparagus P.M. Snack (64 calories) 1 cup raspberries Dinner (412 calories) 1 serving Cobb Salad with Herb-Rubbed Chicken Daily Totals: 1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodium To make it 1,200 calories: Omit the walnuts at breakfast and change A.M. snack to ½ cup sliced cucumber. To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. How to Meal-Prep Your Week of Meals Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19. Prepare Cinnamon Roll Overnight Oats to have for breakfast on Days 16 through 20. Day 15 Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (274 calories) ⅓ cup walnut halves 1 medium peach Dinner (405 calories) 1 serving Simple Grilled Salmon & Vegetables ½ cup cooked brown rice Daily Totals: 1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fat, 1,452 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and reduce to 8 walnut halves at P.M. snack. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner. Day 16 Breakfast (321 calories) 1 serving Cinnamon Roll Overnight Oats ¾ cup low-fat plain Greek yogurt A.M. Snack (64 calories) 1 cup raspberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (293 calories) 1 cup blackberries 30 unsalted dry-roasted almonds Dinner (432 calories) 1 serving Chicken, Brussels Sprouts & Mushroom Salad Daily Totals: 1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fat, 1,439 mg sodium To make it 1,200 calories: Change P.M. snack to 1 plum. To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack, increase to 40 almonds at P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 17 Breakfast (321 calories) 1 serving Cinnamon Roll Overnight Oats ¾ cup low-fat plain Greek yogurt A.M. Snack (253 calories) ¾ cup blackberries ¼ cup unsalted dry-roasted almonds Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (64 calories) 1 cup raspberries Dinner (499 calories) 1 serving Bruschetta Chicken Pasta Daily Totals: 1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fat, 1,697 mg sodium To make it 1,200 calories: Omit the yogurt at breakfast and omit the almonds at A.M. snack. To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 18 Breakfast (321 calories) 1 serving Cinnamon Roll Overnight Oats ¾ cup low-fat plain Greek yogurt A.M. Snack (59 calories) 1 medium peach Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (167 calories) 1 cup blackberries ½ cup low-fat plain Greek yogurt Dinner (584 calories) 1 serving Grilled Chicken Tacos with Slaw & Lime Crema 1 serving Guacamole Chopped Salad Daily Totals: 1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fat, 1,932 mg sodium To make it 1,200 calories: Omit the yogurt at P.M. snack and omit the Guacamole Chopped Salad at dinner. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 30 almonds to A.M. snack. Day 19 Breakfast (321 calories) 1 serving Cinnamon Roll Overnight Oats ¾ cup low-fat plain Greek yogurt A.M. Snack (131 calories) 1 large pear Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (277 calories) 1 cup blueberries 25 unsalted dry-roasted almonds Dinner (413 calories) 1 serving Spring Green Frittata 1 serving Cucumber & Avocado Salad Daily Totals: 1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fat, 1,582 mg sodium To make it 1,200 calories: Change A.M. snack to 1 medium peach and change P.M. snack to 1 plum. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 30 almonds to A.M. snack. Day 20 Breakfast (321 calories) 1 serving Cinnamon Roll Overnight Oats ¾ cup low-fat plain Greek yogurt A.M. Snack (237 calories) 1 plum ¼ cup unsalted dry-roasted almonds Lunch (383 calories) 1 serving Veggie & Hummus Sandwich 1 medium peach P.M. Snack (59 calories) 1 cup raspberries Dinner (495 calories) 1 serving Peanut Zucchini Noodle Salad with Chicken 2 cups mixed salad greens 1 serving Citrus Vinaigrette Daily Totals: 1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fat, 1,705 mg sodium To make it 1,200 calories: Reduce to ½ cup yogurt at breakfast, omit the almonds at A.M. snack and switch P.M. snack to 1 plum. To make it 2,000 calories: Add ¼ cup almonds to P.M. snack and add 1 whole avocado, sliced, to dinner. Day 21 Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (383 calories) 1 serving Veggie & Hummus Sandwich 1 medium peach P.M. Snack (164 calories) ¼ cup walnut halves Dinner (449 calories) 1 serving Speedy Crab Cakes 1 serving Citrus-Arugula Salad Daily Totals: 1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fat, 1,443 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium peach. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to ⅓ cup almonds at A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. How to Meal-Prep Your Week of Meals Make Chicken Caprese Pasta Salad Bowls to have for lunch on Days 23 through 26. Day 22 Breakfast (285 calories) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (62 calories) 1 cup blackberries Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (270 calories) 1 cup raspberries ¼ cup unsalted dry-roasted almonds Dinner (442 calories) 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Daily Totals: 1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fat, 1,359 mg sodium To make it 1,200 calories: Omit the peach at breakfast and omit the almonds at P.M. snack. To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 23 Breakfast (285 calories) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (62 calories) 1 cup blackberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (129 calories) 1 cup raspberries 5 walnut halves Dinner (507 calories) 1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce 1 serving Cucumber & Avocado Salad Daily Totals: 1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fat, 1,562 mg sodium To make it 1,200 calories: Omit the peach at breakfast, omit the walnuts at P.M. snack and substitute 1 cup steamed broccoli for the Cucumber & Avocado Salad at dinner. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup almonds to A.M. snack. Day 24 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie A.M. Snack (64 calories) 1 cup raspberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (167 calories) 1 cup blackberries 8 walnut halves Dinner (442 calories) 1 serving Grilled Flank Steak with Tomato Salad 1-oz. slice whole-wheat baguette Daily Totals: 1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fat, 1,096 mg sodium To make it 1,200 calories: Reduce to ½ cup raspberries at A.M. snack, change P.M. snack to ¼ cup sliced cucumbers and omit the baguette at dinner. To make it 2,000 calories: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack. Day 25 Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie A.M. Snack (64 calories) 1 cup raspberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (167 calories) 1 cup blackberries 8 walnut halves Dinner (421 calories) 1 serving Spicy Shrimp Tacos Daily Totals: 1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fat, 1,405 mg sodium To make it 1,200 calories: Change breakfast to Raspberry-Kefir Power Smoothie, reduce to ½ cup raspberries at A.M. snack and change P.M. snack to ¼ cup sliced cucumbers. To make it 2,000 calories: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack. Day 26 Breakfast (285 calories) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (129 calories) 1 cup raspberries 5 walnut halves Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (131 calories) 1 large pear Dinner (418 calories) 1 serving Grilled Pizza with Summer Squash, Feta & Basil Daily Totals: 1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fat, 1,537 mg sodium To make it 1,200 calories: Omit the peach at breakfast, reduce to ½ cup raspberries at A.M. snack and change P.M. snack to 1 plum. To make it 2,000 calories: Increase to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch and add ⅓ cup almonds to P.M. snack. Day 27 Breakfast (285 calories) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (163 calories) 1 medium peach 8 walnut halves Lunch (364 calories) 1 serving White Bean & Avocado Toast 1 (5-oz.) container low-fat plain Greek yogurt 1 plum P.M. Snack (272 calories) ⅓ cup unsalted dry-roasted almonds Dinner (429 calories) 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch Daily Totals: 1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fat, 1,381 mg sodium To make it 1,200 calories: Omit the walnuts at A.M. snack and change P.M. snack to 1 peach. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 plum to P.M. snack and add a 2-oz. slice of whole-wheat baguette to dinner. Day 28 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie A.M. Snack (59 calories) 1 medium peach Lunch (364 calories) 1 serving White Bean & Avocado Toast 1 (5-oz.) container low-fat plain Greek yogurt 1 plum P.M. Snack (166 calories) 1 cup low-fat plain Greek yogurt Dinner (595 calories) 1 serving Quinoa-Stuffed Peppers 1 serving Guacamole Chopped Salad Meal-Prep Tip: Reserve 2 servings of the Quinoa-Stuffed Peppers to have for lunch on Days 29 and 30. Daily Totals: 1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fat, 1,384 mg sodium To make it 1,200 calories: Reduce to ⅔ cup yogurt at P.M. snack and omit the Guacamole Chopped Salad at dinner. To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack. Day 29 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (408 calories) 1 serving Quinoa-Stuffed Peppers 1 medium peach P.M. Snack (164 calories) ¼ cup walnut halves Dinner (442 calories) 1 serving Grilled Salmon with Sweet Peppers ¾ cup cooked brown rice Daily Totals: 1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fat, 762 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 peach. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner. Day 30 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (408 calories) 1 serving Quinoa-Stuffed Peppers 1 medium peach P.M. Snack (59 calories) 3/4 cup blueberries Dinner (540 calories) 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh 1 serving Cucumber & Avocado Salad Daily Totals: 1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fat, 1,259 mg sodium To make it 1,200 calories: Reduce to 15 almonds at A.M. snack and omit the Cucumber & Avocado Salad at dinner. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup almonds to P.M. snack. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit