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Day 1

Breakfast (387 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (190 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Lunch (325 calories)

1 serving Veggie & Hummus Sandwich

Ingredients

• 2 slices whole-grain bread
• 3 tablespoons hummus
• ¼ avocado, mashed 
• ½ cup mixed salad greens
• ¼ medium red bell pepper, sliced
• ¼ cup sliced cucumber
• ¼ cup shredded carrot

Directions

• Step 1 Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.

P.M. Snack (105 calories)

• 1 medium banana

Dinner (507 calories)

1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice

Ingredients

• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• ¾ teaspoon salt, divided
• ½ teaspoon garlic powder 
• ½ teaspoon smoked paprika
• ¼ teaspoon ground pepper
• 2 tablespoons olive oil, divided 
• 1 ¼ pounds chicken tenders
• 1 medium yellow onion, sliced
• 1 medium red bell pepper, sliced
• 1 medium green bell pepper, sliced
• 4 cups chopped stemmed kale
• 1 (15 ounce) can no-salt-added black beans, rinsed
• ¼ cup low-fat plain Greek yogurt
• 1 tablespoon lime juice
• 2 teaspoons water

Directions

• Step 1 Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.
• Step 2 Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.
• Step 3 Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.
• Step 4 Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.
• Step 5 Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.
• Step 6 Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.
• Step 7 Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.

Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium

Day 2

Breakfast (387 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (192 calories)

• 1 oz. Cheddar cheese
• 1 hard-boiled egg

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

Ingredients

• ¼ cup lime juice (from about 2 limes)
• 1-2 tablespoons chopped chipotles in adobo sauce (see Tip)
• 1 tablespoon honey
• 2 cloves garlic
• ½ teaspoon salt
• 1 small head cauliflower, cut into bite-size pieces
• 1 small red onion, halved and thinly sliced
• 2 cups cooked quinoa, cooled (see Associated Recipes)
• 1 cup no-salt-added canned black beans, rinsed
• ½ cup crumbled queso fresco
• 1 cup shredded red cabbage
• 1 medium avocado 
• 1 lime, cut into 4 wedges (Optional)

Directions

• Step 1 Preheat oven to 450°F. Line a large rimmed baking sheet with foil.
• Step 2 Combine lime juice, chipotles to taste, honey, garlic and salt in a blender. Process until mostly smooth. Place cauliflower in a large bowl; add the sauce and stir to coat. Transfer to the prepared baking sheet. Sprinkle onion over the cauliflower. Roast, stirring once, until the cauliflower is tender and browned in spots, 18 to 20 minutes; set aside to cool.
• Step 3 Divide quinoa among 4 single-serving lidded containers (1/2 cup each). Top each with one-fourth of the cauliflower mixture, 1/4 cup black beans and 2 tablespoons cheese. Seal the containers and refrigerate for up to 4 days.
• Step 4 To reheat 1 container, vent the lid and microwave on High until steaming, 2 1/2 to 3 minutes. Top with 1/4 cup cabbage and 1/4 avocado (sliced). Serve with a lime wedge, if desired.

P.M. Snack (95 calories)

• 1 medium apple

Dinner (495 calories)

1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Ingredients

• 4 tablespoons tahini, divided
• 1 tablespoon lemon juice
• 3 teaspoons white miso, divided
• 1 ¼ teaspoons onion powder, divided
• 1 ¼ teaspoons garlic powder, divided 
• 1 ¼ teaspoons ground pepper, divided
• 2 tablespoons water
• 1 teaspoon chopped fresh chives plus 2 tablespoons, divided
• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• ¼ cup fresh parsley leaves
• ½ cup shredded zucchini
• ⅓ cup old-fashioned rolled oats
• 1 tablespoon extra-virgin olive oil 
• 4 whole-grain hamburger buns, toasted
• 1 cup packed fresh arugula
• 4 slices tomato

Directions

• Step 1 Combine 2 tablespoons tahini, lemon juice, 1 teaspoon miso, 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder and 1/4 teaspoon pepper in a small bowl. Gradually whisk in water until the mixture is smooth. Stir in 1 teaspoon chives. Set aside.
• Step 2 Place chickpeas, cumin, salt and the remaining 2 tablespoons tahini, 2 teaspoons miso, 1 teaspoon garlic powder, 1 teaspoon pepper and 3/4 teaspoon onion powder in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. Add parsley and the remaining 2 tablespoons chives; pulse until the herbs are finely chopped and incorporated into the mixture. Transfer to a bowl.
• Step 3 Squeeze zucchini in a clean kitchen towel to remove extra moisture. Add the zucchini and oats to the chickpea mixture; use your hands to combine, pressing to mash together. Form into 4 patties.
• Step 4 Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
• Step 5 Serve the burgers on buns with the tahini-ranch sauce, arugula and tomato slices.

1 serving Oven Sweet-Potato Fries

Ingredients

• 1 large sweet potato, peeled and cut into wedges 
• 2 teaspoons canola oil
• ¼ teaspoon salt
• Pinch of cayenne pepper

Directions

• Step 1 Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3

Breakfast (387 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (95 calories)

• 1 medium apple

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls (See day 2 lunch)

P.M. Snack (201 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (475 calories)

1 serving Easy Salmon Cakes over 2 cups baby spinach

1 (2-inch) piece whole-wheat baguette

Ingredients

• 3 teaspoons extra-virgin olive oil, divided 
• 1 small onion, finely chopped
• 1 stalk celery, finely diced
• 2 tablespoons chopped fresh parsley
• 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
• 1 large egg, lightly beaten
• 1 ½ teaspoons Dijon mustard
• 1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)
• ½ teaspoon freshly ground pepper
• Creamy Dill Sauce (see Associated Recipe)
• 1 lemon, cut into wedges

Directions

• Step 1 Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
• Step 2 Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
• Step 3 Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
• Step 4 Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
• Step 5 Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4

Breakfast (393 calories)

• 1 serving Muesli with Raspberries
• 1 medium banana

A.M. Snack (78 calories)

• 1 hard-boiled egg sprinkled with a pinch each of salt and pepper

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls (See day 2 lunch)

P.M. Snack (188 calories)

• 1/2 cup raspberries
• 1 oz. dark chocolate

Dinner (521 calories)

1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Ingredients

• ¼ cup creamy peanut butter
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons honey
• 2 tablespoons water
• 2 teaspoons toasted sesame oil
• 2 teaspoons olive oil 
• 3 scallions, sliced, white and green parts separated
• 1 serrano pepper, seeded and minced (2 tsp.)
• 1 tablespoon minced fresh ginger
• 2 teaspoons minced fresh garlic
• 1 pound ground chicken breast
• 1 cup diced jicama
• 16 Bibb lettuce leaves
• 1 cup cooked brown rice
• 1 cup halved and thinly sliced English cucumber
• ½ cup fresh cilantro leaves
• Lime wedges, for serving

Directions

• Step 1 Whisk peanut butter, soy sauce, honey, water, and sesame oil in a small bowl.
• Step 2 Heat olive oil in a large nonstick skillet over medium heat. Add scallion whites, serrano, ginger, and garlic; cook until starting to soften, about 2 minutes. Add chicken; cook, breaking it up with a spoon or potato masher, until cooked through, 3 to 4 minutes.
• Step 3 Add the peanut sauce to the chicken mixture; cook until the sauce has thickened, about 3 minutes. Remove from heat. Stir in jicama and scallion greens.
• Step 4 To serve, make 8 stacks of 2 lettuce leaves each. Divide rice, the chicken mixture, cucumber, and cilantro among the lettuce cups. Serve with lime wedges.

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (192 calories)

• 1 oz. Cheddar cheese
• 1 hard-boiled egg

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls (See day 2 lunch)

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (454 calories)

1 serving Mediterranean Ravioli with Artichokes & Olives

Ingredients

• 2 (8 ounce) packages frozen or refrigerated spinach-and-ricotta ravioli 
• ½ cup oil-packed sun-dried tomatoes, drained (2 tablespoons oil reserved)
• 1 (10 ounce) package frozen quartered artichoke hearts, thawed
• 1 (15 ounce) can no-salt-added cannellini beans, rinsed
• ¼ cup Kalamata olives, sliced
• 3 tablespoons toasted pine nuts
• ¼ cup chopped fresh basil

Directions

• Step 1 Bring a large pot of water to a boil. Cook ravioli according to package directions. Drain and toss with 1 tablespoon reserved oil; set aside.
• Step 2 Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add artichokes and beans; sauté until heated through, 2 to 3 minutes.
• Step 3 Fold in the cooked ravioli, sun-dried tomatoes, olives, pine nuts and basil.

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6

Breakfast (393 calories)

• 1 serving Muesli with Raspberries
• 1 medium banana

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (360 calories)

• 1 serving Veggie & Hummus Sandwich (See day 1 lunch)
• 1 clementine

P.M. Snack (78 calories)

• 1 hard-boiled egg sprinkled with a pinch each salt and pepper

Dinner (465 calories)

1 serving Curried Sweet Potato & Peanut Soup

1 (2-in.) slice whole-wheat baguette

Ingredients

• 2 tablespoons canola oil
• 1 ½ cups diced yellow onion
• 1 tablespoon minced garlic
• 1 tablespoon minced fresh ginger
• 4 teaspoons red curry paste (see Tip)
• 1 serrano chile, ribs and seeds removed, minced
• 1 pound sweet potatoes, peeled and cubed (1/2-inch pieces) 
• 3 cups water
• 1 cup “lite” coconut milk
• ¾ cup unsalted dry-roasted peanuts
• 1 (15 ounce) can white beans, rinsed
• ¾ teaspoon salt
• ¼ teaspoon ground pepper
• ¼ cup chopped fresh cilantro
• 2 tablespoons lime juice
• ¼ cup unsalted roasted pumpkin seeds
• Lime wedges

Directions

• Step 1 Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until softened and translucent, about 4 minutes.
• Step 2 Stir in garlic, ginger, curry paste, and serrano; cook, stirring, for 1 minute. Stir in sweet potatoes and water; bring to a boil. Reduce heat to medium-low and simmer, partially covered, until the sweet potatoes are soft, 10 to 12 minutes.
• Step 3 Transfer half of the soup to a blender, along with coconut milk and peanuts; puree. (Use caution when pureeing hot liquids.) Return to the pot with the remaining soup. Stir in beans, salt, and pepper; heat through. Remove from the heat. Stir in cilantro and lime juice. Serve with pumpkin seeds and lime wedges.

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7

Breakfast (285 calories)

1 serving “Egg in a Hole” Peppers with Avocado Salsa

Ingredients

• 2 bell peppers, any color
• 1 avocado, diced
• ½ cup diced red onion
• 1 jalapeño pepper, minced
• ½ cup chopped fresh cilantro, plus more for garnish
• 2 tomatoes, seeded and diced
• Juice of 1 lime 
• ¾ teaspoon salt, divided
• 2 teaspoons olive oil, divided 
• 8 large eggs 
• ¼ teaspoon ground pepper, divided

Directions

• Step 1 Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.
• Step 2 Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.
• Step 3 Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
• Step 4 Serve with the avocado salsa and garnish with additional cilantro, if desired.

A.M. Snack (95 calories)

• 1 medium apple

Lunch (345 calories)

• 1 serving Curried Sweet Potato & Peanut Soup (See day 6 lunch)

P.M. Snack (220 calories)

• 1 cup raspberries
• 1 oz. dark chocolate

Dinner (556 calories)

1 1/2 serving Spinach & Artichoke Dip Pasta

Ingredients

• 8 ounces whole-wheat rotini
• 1 (5 ounce) package baby spinach, roughly chopped
• 4 ounces reduced-fat cream cheese, cut into chunks
• ¾ cup reduced-fat milk
• ½ cup grated Parmesan cheese, plus more for garnish, if desired
• 2 teaspoons garlic powder 
• ¼ teaspoon ground pepper
• 1 (14 ounce) can artichoke hearts, rinsed, squeezed dry and chopped (see Tip)

Directions

• Step 1 Bring a large saucepan of water to a boil. Cook pasta according to package directions. Drain.
• Step 2 Combine spinach and 1 tablespoon water in a large saucepan over medium heat. Cook, stirring occasionally, until just wilted, about 2 minutes. Transfer to a small bowl.
• Step 3 Add cream cheese and milk to the pan; whisk until the cream cheese is melted.
• Step 4 Add Parmesan, garlic powder and pepper; cook, whisking until thickened and bubbling.
• Step 5 Drain as much liquid as possible from the spinach. Stir the drained spinach into the sauce, along with artichokes and the pasta. Cook until warmed through.

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

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New to our fitness program? Get your first month’s workout plan to complement our delicious meal plan free here!