7 day diet meal plan
Day 1
Breakfast (347 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
• 1 clementine
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
• 1 clementine
Morning Snack (198 calories)
• 1 medium apple
• 2 Tbsp. unsalted dry-roasted almonds
• 1 medium apple
• 2 Tbsp. unsalted dry-roasted almonds
Lunch (378 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.
Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber
• 4 Tbsp. hummus
• 1 cup sliced cucumber
Dinner (455 calories)
Salmon & Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.
Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until salmon is opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts
Salmon & Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.
Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until salmon is opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts
Day 2
Breakfast (347 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 1 clementine
Morning Snack (129 calories)
• 6 dried apricots
• 6 walnut halves
Lunch (354 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• 1 Tbsp. shredded Cheddar cheese
Top baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
• 1 clementine
Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber
Dinner (424 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• Serve curry over 1/2 cup brown rice
Evening Snack (132 calories)
• 2 medjool dates
Meal Prep Tip: Make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 1 clementine
Morning Snack (129 calories)
• 6 dried apricots
• 6 walnut halves
Lunch (354 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• 1 Tbsp. shredded Cheddar cheese
Top baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
• 1 clementine
Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber
Dinner (424 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• Serve curry over 1/2 cup brown rice
Evening Snack (132 calories)
• 2 medjool dates
Meal Prep Tip: Make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.
Day 3
Breakfast (301 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
Morning Snack (128 calories)
• 3 Tbsp. hummus
• 2 medium carrots
• 3 Tbsp. hummus
• 2 medium carrots
Lunch (386 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
• 1 clementine
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
• 1 clementine
Afternoon Snack (184 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 2 Tbsp. Maple-Nut Granola
Dip apple slices into peanut butter and granola.
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 2 Tbsp. Maple-Nut Granola
Dip apple slices into peanut butter and granola.
Dinner (457 calories)
• 1 Moroccan-Style Stuffed Pepper
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.
• 1 Moroccan-Style Stuffed Pepper
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.
Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate
• 1 Tbsp. chocolate chips, preferably dark chocolate
Meal Prep Tip: Hard-boil 2 eggs—save one for Day 7. Make Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Day 4
Breakfast (301 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
Morning Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter
• 1 medium apple
• 1 Tbsp. peanut butter
Lunch (382 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with vinaigrette.
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with vinaigrette.
Afternoon Snack (164 calories)
• 7 dried apricots
• 8 walnut halves
• 7 dried apricots
• 8 walnut halves
Dinner (444 calories)
• 2 1/4 cups Warm Lentil Salad with Sausage & Apple
• 1/2 cup Quick Pickled Beets
• 2 1/4 cups Warm Lentil Salad with Sausage & Apple
• 1/2 cup Quick Pickled Beets
Meal Prep Tip: Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.
Day 5
Breakfast (317 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds
Morning Snack (117 calories)
• 1 cup sliced cucumber
• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
• 4 Tbsp. Avocado-Yogurt Dip
Lunch (397 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
• 1 1/2 tsp. each olive oil & balsamic vinegar
Top greens with carrot, cucumber, egg and almonds and toss with balsamic vinaigrette.
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
• 1 1/2 tsp. each olive oil & balsamic vinegar
Top greens with carrot, cucumber, egg and almonds and toss with balsamic vinaigrette.
Afternoon Snack (121 calories)
• 5 dried apricots
• 6 walnut halves
• 5 dried apricots
• 6 walnut halves
Evening Snack (133 calories)
• 2 medjool dates
• 2 medjool dates
Day 6
Pictured Recipe: Korean Beef Stir-Fry
Breakfast (317 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds
Morning Snack (117 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
Lunch (398 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Chicken Tikka Masala
• 2 cups spinach
Reheat the chicken on top of spinach in the microwave.
• 1 medjool date
Leftover Chicken Tikka Masala
• 1 1/2 cups Chicken Tikka Masala
• 2 cups spinach
Reheat the chicken on top of spinach in the microwave.
• 1 medjool date
Afternoon Snack (157 calories)
• 1 medium banana
• 4 walnut halves
• 1 medium banana
• 4 walnut halves
Dinner (507 calories)
• 2 cups Korean Beef Stir-Fry
• 1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)
• 2 cups Korean Beef Stir-Fry
• 1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)
Meal Prep Tip: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Day 7
Pictured Recipe: Wild Mushroom Pizza with Arugula & Pecorino
Breakfast (338 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
• 1 1/2 Tbsp. chopped walnuts
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
• 1 1/2 Tbsp. chopped walnuts
Morning Snack (151 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots
• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots
Lunch (382 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
• 1 clementine
Combine ingredients & top salad with vinaigrette.
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
• 1 clementine
Combine ingredients & top salad with vinaigrette.
Afternoon Snack (142 calories)
• 1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)
Toast baguette slices and top with sliced egg and hot sauce.
• 1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)
Toast baguette slices and top with sliced egg and hot sauce.
Dinner (494 calories)
• 1 serving Wild Mushroom Pizza with Arugula & Pecorino
• 1 serving Wild Mushroom Pizza with Arugula & Pecorino
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