Meal Plans Weight-Loss Meal Plans Simple 1,200-Calorie Meal Plan This 1,200-calorie-per-day diet plan has a full month of easy-to-make recipes and helpful meal prep tips, setting you up for weight loss success. By Victoria Seaver, M.S., RD 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 Updated on July 11, 2023 Reviewed by Dietitian Elizabeth Ward, M.S., RDN Reviewed by Dietitian Elizabeth Ward, M.S., RDN Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. EatingWell's Editorial Guidelines In This Article View All In This Article Week 1 Week 2 Week 3 Week 4 Week 5 Dive in and start hitting your weight loss goals today with help from this simple 30-day meal plan featuring easy-to-make recipes and helpful meal prep tips. Each day comes in around 1,200 calories—a calorie level at which many people can safely lose 1 to 2 pounds per week—and includes enough protein and fiber to help you feel full and satisfied while cutting calories. Best Foods for Weight-Loss EatingWell This plan is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month. Weekly meal prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. We call for healthy convenience items whenever possible, but scan the plan and see what else you can get from the store premade (like cooked brown rice, frozen riced cauliflower and spiralized zucchini noodles). By keeping this plan simple yet exciting and delicious, you'll be motivated to stick with it till the end. Looking for something shorter to start with? Our 7-Day Diet Meal Plan to Lose Weight: 1,200 Calories is a great place to start. Download Printable Meal Plan Week 1 How to Meal Prep for Your Week of Meals: Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it's ready for lunch on Day 2. Portion out two 1 1/2-cup servings into leakproof containers to have later in the week for lunch on Days 3 and 5. Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup in an airtight container for up to 6 months. Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 2. Store in glass leakproof containers that can go from the fridge to the microwave. Day 1 Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (62 calories) 1 medium orange Lunch (402 calories) 1 serving Butternut Squash Soup with Avocado & Chickpeas P.M. Snack (42 calories) 1 medium kiwi Dinner (452 calories) 1 serving Citrus Poached Salmon with Asparagus 3/4 cup Cauliflower Rice Daily Totals: 1,229 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium. Day 2 Breakfast (285 calories) 1 serving Blueberry-Banana Overnight Oats A.M. Snack (22 calories) 1 serving Apple Cider Vinegar Tonic Lunch (347 calories) 1 1/2 cups Slow-Cooker Vegetable Soup 1 slice Everything Bagel Avocado Toast P.M. Snack (100 calories) 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt Dinner (471 calories) 1 serving Vegan Coconut Chickpea Curry Meal Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 3. Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium. Day 3 Breakfast (285 calories) 1 1/2 cups Blueberry-Banana Overnight Oats A.M. Snack (62 calories) 1 medium orange Lunch (347 calories) 1 1/2 cups Slow-Cooker Vegetable Soup 1 slice Everything Bagel Avocado Toast P.M. Snack (84 calories) 2 medium kiwis Dinner (430 calories) 1 serving Zucchini Noodles with Pesto & Chicken Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium. Day 4 Breakfast (266 calories) 1 slice Peanut Butter-Banana Cinnamon Toast A.M. Snack (106 calories) 1 cup Apple Cider Vinegar Tonic 1 cup blueberries Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (62 calories) 1 medium orange Dinner (464 calories) 1 serving Spicy Jerk Shrimp 1/2 cup Easy Brown Rice Meal Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings. Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium. Day 5 Breakfast (266 calories) 1 slice Peanut Butter-Banana Cinnamon Toast A.M. Snack (42 calories) 1 kiwi Lunch (317 calories) 1 1/2 cups Slow-Cooker Vegetable Soup 3 Tbsp. hummus 6 seeded crackers P.M. Snack (42 calories) 1 kiwi Dinner (553 calories) 1 serving Taco Spaghetti Squash Boats Daily Totals: 1,220 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium. Day 6 Breakfast (260 calories) 1 cup raspberries 1 cup nonfat plain Greek yogurt 1 Tbsp. sliced almonds 1 tsp. honey A.M. Snack (22 calories) 1 cup Apple Cider Vinegar Tonic Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (100 calories) 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt Dinner (499 calories) 1 serving Sheet-Pan Chicken & Vegetables with Romesco Sauce Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium. Day 7 Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (142 calories) 3/4 cup raspberries 1/2 cup nonfat plain Greek yogurt 1 tsp. honey Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (62 calories) 1 medium orange Dinner (422 calories) 1 serving Salmon Tacos with Pineapple Salsa 1 serving Broiled Mango Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium. Week 2 How to Meal Prep for Your Week of Meals Make the Meal-Prep Sheet-Pan Chicken Thighs to use in the Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup Freezer Pack recipes. Store in an airtight meal prep container to keep fresh. Prepare the Slow-Cooker Pasta e Fagioli Soup Freezer Pack to have for dinner on Days 12 and 13. When making the Muffin-Tin Quiches with Smoked Cheddar & Potato for breakfast on Day 8, individually wrap leftovers in plastic and place in an airtight container. Refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. Meal Prep for Weight Loss: 8 Ways It Will Make You More Successful Day 8 Dera Burreson Breakfast (244 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 cup Herbal Chamomile Health Tonic A.M. Snack (84 calories) 1 cup blueberries Lunch (345 calories) 1 serving Curried Chicken Apple Wraps 1 medium pear P.M. Snack (130 calories) 1 cup raspberries 1/2 cup nonfat plain Greek yogurt Dinner (402 calories) 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup 1 serving Kale Salad with Beets & Wild Rice Meal Prep Tips: Refrigerate the other 3 servings of the Herbal Chamomile Health Tonic to have on Days 9, 10 and 11. Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Slow-Cooker Curried Butternut Squash Soup to have for lunch on Days 9 and 11. Save 1 serving (2 1/2 cups) of Kale Salad with Beets & Wild Rice to have for lunch on Day 9. Store in leakproof, airtight containers. Daily Totals: 1,205 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium. Day 9 Breakfast (260 calories) 1 cup raspberries 1 cup nonfat plain Greek yogurt 1 Tbsp. sliced almonds 1 tsp. honey A.M. Snack (95 calories) 1 cup Herbal Chamomile Health Tonic 1 cup blueberries Lunch (326 calories) 1 cup Slow-Cooker Curried Butternut Squash Soup 2 1/2 cups Kale Salad with Beets & Wild Rice P.M. Snack (100 calories) 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon with Vegetables Daily Totals: 1,203 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium. Day 10 Breakfast (299 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 medium orange A.M. Snack (6 calories) 1 cup Herbal Chamomile Health Tonic Lunch (345 calories) 1 serving Curried Chicken Apple Wraps 1 medium pear P.M. Snack (130 calories) 1 cup raspberries 1/2 cup nonfat plain Greek yogurt Dinner (416 calories) 1 serving Garlic-Lime Pork with Farro & Spinach 1 cup Tangy Broccoli with Almonds Daily Totals: 1,196 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium. Day 11 Breakfast (299 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 medium orange A.M. Snack (42 calories) 1/2 cup blueberries Lunch (361 calories) 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup 3 Tbsp. hummus 5 seeded crackers P.M. Snack (6 calories) 1 cup Herbal Chamomile Health Tonic Dinner (496 calories) 1 serving Crispy Oven-Fried Fish Tacos Daily Totals: 1,204 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium. Day 12 Breakfast (260 calories) 1 cup raspberries 1 cup nonfat plain Greek yogurt 1 Tbsp. sliced almonds 1 tsp. honey A.M. Snack (61 calories) 2 medium plums 1 cup green tea Lunch (322 calories) 1 serving No-Cook Black Bean Salad P.M. Snack (95 calories) 1 medium apple Dinner (457 calories) 2 cups Slow-Cooker Pasta e Fagioli Soup Meal Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing separately and add just before serving. Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium. Day 13 Breakfast (299 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 medium orange A.M. Snack (30 calories) 1 plum 1 cup green tea Lunch (322 calories) 2 cups No-Cook Black Bean Salad P.M. Snack (112 calories) 3/4 cup raspberries 3 Tbsp. nonfat plain Greek yogurt 1 Tbsp. slivered almonds Dinner (457 calories) 2 cups Slow-Cooker Pasta e Fagioli Soup Daily Totals: 1,220 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium. Day 14 Breakfast (299 calories) 2 Blueberry-Pecan Pancakes 2 Tbsp. blueberries 2 Tbsp. nonfat plain Greek yogurt 1 tsp. maple syrup A.M. Snack (0 calories) 1 cup green tea Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap P.M. Snack (100 calories) 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt Dinner (482 calories) 2 servings (5 cups) Indian-Spiced Cauliflower & Chickpea Salad Meal Prep Tip: Freeze leftover Blueberry-Pecan Pancakes to have for breakfast on Days 22 and 29. Daily Totals: 1,226 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium. Week 3 How to Meal Prep for Your Week of Meals You'll be having the Slow-Cooker Vegetable Soup for lunch on Days 20 and 21. Remember to take the soup out of the freezer on the evening of Day 19 so it can defrost overnight in the refrigerator. Prepare the Spicy Slaw Bowls with Shrimp & Edamame and store in four airtight meal prep containers to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you're ready to eat rather than all at once—wait to add the avocado, too. This will help keep the shrimp tasting fresh and the avocado from browning. Day 15 Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (52 calories) 1 cup Apple Cider Vinegar Tonic 1 plum Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (127 calories) 1 cup raspberries 1/4 cup nonfat plain Greek yogurt 1 tsp. honey Dinner (435 calories) 1 serving Hawaiian Pork 1 cup steamed broccoli 1 tsp. olive oil 1 tsp. lime juice pinch salt and pepper Meal Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 16. Daily Totals: 1,210 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium. Day 16 Breakfast (285 calories) 1 1/2 cups Blueberry-Banana Overnight Oats A.M. Snack (0 calories) 1 cup green tea Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (59 calories) Toss together: 1/2 cup diced cucumber 1/4 cup shelled edamame 1 tsp. lime juice pinch salt and pepper Dinner (515 calories) 1 serving Chhole (Chickpea Curry) 1/2 cup Easy Brown Rice 1 serving Turmeric-Roasted Cauliflower Meal Prep Tip: Save any leftover Easy Brown Rice to use for dinner on later days. You could also plan to make a double batch and freeze it in individual portions to save time down the road. Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 17. Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium. Day 17 Breakfast (285 calories) 1 serving Blueberry-Banana Overnight Oats A.M. Snack (22 calories) 1 cup Apple Cider Vinegar Tonic Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (55 calories) 3/4 cup raspberries Dinner (497 calories) 1 serving Spaghetti Squash & Chicken with Avocado Pesto Daily Totals: 1,223 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium. Day 18 Breakfast (266 calories) 1 slice Peanut Butter-Banana Cinnamon Toast A.M. Snack (61 calories) 2 plums Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (64 calories) 1 cup raspberries 1 cup green tea Dinner (447 calories) 1 serving Roasted Salmon with Smoky Chickpeas & Greens Daily Totals: 1,202 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium. Day 19 Breakfast (266 calories) 1 slice Peanut Butter-Banana Cinnamon Toast A.M. Snack (0 calories) 1 cup green tea Lunch (364 calories) 1 serving Spicy Slaw Bowls with Shrimp & Edamame P.M. Snack (62 calories) 1 medium orange Dinner (515 calories) 1 serving Butternut Squash Soup with Avocado & Chickpeas 1 slice whole-wheat toast drizzled with 1 tsp. olive oil and a pinch each salt and pepper Meal Prep Tip: Transfer the 2 individual servings of the Slow-Cooker Vegetable Soup from the freezer to the refrigerator to defrost. Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium. Day 20 Breakfast (260 calories) 1 cup raspberries 1 cup nonfat plain Greek yogurt 1 Tbsp. sliced almonds 1 tsp. honey A.M. Snack (84 calories) 1 medium orange 1 cup Apple Cider Vinegar Tonic Lunch (346 calories) 1 1/2 cups Slow-Cooker Vegetable Soup 1 slice Everything Bagel Avocado Toast P.M. Snack (59 calories) Toss together: 1/2 cup diced cucumber 1/4 cup shelled edamame 1 tsp. lime juice pinch each salt and pepper Dinner (465 calories) 1 serving Jerk Chicken & Pineapple Slaw 1 cup Easy Brown Rice Daily Totals: 1,214 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium. Day 21 Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (89 calories) 1 cup raspberries 2 Tbsp. nonfat plain Greek yogurt Lunch (343 calories) 1 1/2 cups Slow-Cooker Vegetable Soup 1/4 cup hummus 6 seeded crackers P.M. Snack (56 calories) Toss together: 1/4 cup diced cucumber 1/4 cup shelled edamame 1 tsp. lime juice pinch each of salt and pepper Dinner (447 calories) 1 serving Stetson Chopped Salad 1/2 slice whole-wheat toast drizzled with 1 tsp. olive oil and a pinch each salt and pepper Meal Prep Tip: Save 1 serving of the Stetson Chopped Salad to have for lunch on Day 22. Daily Totals: 1,206 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium. Week 4 How to Meal Prep for Your Week of Meals Make the Muffin-Tin Quiches with Smoked Cheddar & Potato. You'll use them throughout the week for breakfast. Individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. You'll be having the Blueberry-Pecan Pancakes for breakfast on Day 22. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven. Day 22 Breakfast (289 calories) 2 Blueberry-Pecan Pancakes 2 Tbsp. nonfat plain Greek yogurt 1 tsp. maple syrup A.M. Snack (96 calories) 1 1/4 cups raspberries Lunch (377 calories) 1 serving Stetson Chopped Salad P.M. Snack (73 calories) Toss together: 1/3 cup diced cucumber 1/3 cup shelled edamame 1 tsp. lime juice pinch each salt and pepper Dinner (390 calories) 1 serving Asian Beef Noodle Bowls 1 kiwi Meal Prep Tip: Save 1 serving of the Asian Beef Noodle Bowls to have for lunch on Day 23. Daily Totals: 1,225 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium. Day 23 Breakfast (299 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 medium orange A.M. Snack (64 calories) 1 cup raspberries Lunch (348 calories) 1 serving Asian Beef Noodle Bowls P.M. Snack (95 calories) 1 cup Herbal Chamomile Health Tonic 2 kiwis Dinner (407 calories) 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach 1/2 (6-inch) whole-wheat pita bread Meal Prep Tip: Refrigerate the 3 remaining servings of the Herbal Chamomile Health Tonic to have on Days 24, 25 and 26. Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium. Day 24 Breakfast (244 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 cup Herbal Chamomile Health Tonic A.M. Snack (62 calories) 1 medium orange Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (109 calories) Toss together: 1/2 cup diced cucumber 1/2 cup shelled edamame 1 tsp. lime juice pinch each salt and pepper Dinner (458 calories) 1 serving (3 patties) Falafel 2 cups mixed greens 1/2 cup sliced cucumber 2 Tbsp. Tahini Sauce with Lemon & Garlic Meal Prep Tip: Refrigerate 2 Falafel patties to have for lunch on Day 25. Daily Totals: 1,198 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium. Day 25 Breakfast (244 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 cup Herbal Chamomile Health Tonic A.M. Snack (62 calories) 1 medium orange Lunch (366 calories) 1/2 (6-inch) whole-wheat pita bread 2 Falafel patties 1 cup mixed greens 1/4 cup sliced cucumber 1 Tbsp. Tahini Sauce with Lemon & Garlic P.M. Snack (127 calories) 1 cup raspberries 1/4 cup nonfat plain Greek yogurt 1 tsp. honey Dinner (415 calories) 1 serving Roasted Chicken & Winter Squash over Mixed Greens Meal Prep Tips: Plan to use any leftover chicken from tonight's dinner or cook extra so you have enough for the Curried Chicken Apple Wraps on Days 26 and 27 (you'll need 1 cup shredded chicken total). Prep the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning of Day 26. Daily Totals: 1,214 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium. Day 26 Breakfast (285 calories) 1 1/2 cups Blueberry-Banana Overnight Oats A.M. Snack (6 calories) 1 cup Herbal Chamomile Health Tonic Lunch (345 calories) 1 serving Curried Chicken Apple Wraps 1 medium pear P.M. Snack (84 calories) 2 kiwis Dinner (487 calories) 1 serving Ginger Roasted Salmon & Broccoli 1/2 cup Cauliflower Rice Daily Totals: 1,207 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium. Day 27 Breakfast (299 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 medium orange A.M. Snack (42 calories) 1/2 cup blueberries 1 cup green tea Lunch (345 calories) 1 serving Curried Chicken Apple Wraps 1 medium pear P.M. Snack (64 calories) 2 Tbsp. hummus 1/2 medium bell pepper, sliced Dinner (466 calories) 2 cups White Turkey Chili Meal Prep Tip: Refrigerate two (1 1/2-cup) servings of the White Turkey Chili to have for lunch on Days 28 and 29. Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium. Day 28 Breakfast (238 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (64 calories) 1 cup raspberries 1 cup green tea Lunch (350 calories) 1 1/2 cups White Turkey Chili P.M. Snack (64 calories) 2 Tbsp. hummus 1/2 medium bell pepper, sliced Dinner (495 calories) 1 serving Easy Saag Paneer 1/2 cup Easy Brown Rice Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium. Week 5 How to Meal Prep for Your Week of Meals You'll be having the Blueberry-Pecan Pancakes for breakfast on Day 29. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven. You'll be having the Muffin-Tin Quiches with Smoked Cheddar & Potato that you made and froze in Week 4 for breakfast on Day 30. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. Day 29 Breakfast (305 calories) 2 Blueberry-Pecan Pancakes 3 Tbsp. blueberries 2 Tbsp. nonfat plain Greek yogurt 1 tsp. maple syrup A.M. Snack (64 calories) 1 cup raspberries 1 cup green tea Lunch (350 calories) 1 1/2 cups White Turkey Chili P.M. Snack (62 calories) 1 medium orange Dinner (446 calories) 1 serving Cod with Tomato Cream Sauce 1/2 cup Easy Brown Rice 2 cups mixed greens 2 tsp. each olive oil and balsamic vinegar Daily Totals: 1,227 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium. Day 30 Breakfast (299 calories) 2 Muffin-Tin Quiches with Smoked Cheddar & Potato 1 medium orange A.M. Snack (63 calories) 3/4 cup blueberries 1 cup green tea Lunch (322 calories) 2 cups No-Cook Black Bean Salad P.M. Snack (73 calories) Toss together: 1/3 cup diced cucumber 1/3 cup shelled edamame 1 tsp. lime juice pinch each salt and pepper Dinner (465 calories) 1 serving Mexican Stuffed Acorn Squash 3/4 cup Mexican Cauliflower Rice Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium. WATCH: How to Make Spaghetti Squash & Chicken with Avocado Pesto Was this page helpful? Thanks for your feedback! Tell us why! Other Submit