28 Day Challenge Fast Easy Meal Plan Prevention

Day 1

This delicious meal plan by Christine Gerbstadt, MD, RD, will help you get your diet on track without feeling hungry or deprived. Combine this healthy eating plan with the rest of the 28-Day Transformation Challenge to uncover your healthiest body ever! Day 1 Breakfast Fast and Easy Open-Faced Egg Sandwich

1 hard- or soft-cooked egg on 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt ½ grapefruit 12 oz coffee with 2 oz fat-free milk 350 cals, 30 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat fat, 310 mg sodium Lunch Turkey-Pecan Salad with Balsamic

Whisk 1 Tbsp olive oil and 2 tsp balsamic vinegar in bowl. Add 2 cups mixed field greens; ½ cucumber, thinly sliced; 3 oz deli-sliced low-fat turkey breast; 3 tomato slices (½" thick); 1 rib celery, sliced; 5 baby carrots; and 10 unsalted pecan halves. Toss well.

1 small pear 12 oz green tea 500 cals, 22 g pro, 52 g carb, 13 g fiber, 26 g fat, 3 g sat fat, 990 mg sodium DinnerChicken Stir-Fry with Brown Rice

Cook 3 oz sliced boneless, skinless chicken breast and 1 cup small broccoli florets (frozen or fresh) in 1 Tbsp olive oil in skillet over medium-high heat, stirring, until chicken is done and broccoli is crisp-tender. Stir in 1 tsp chili sauce and ¼ tsp reduced-sodium soy sauce. Serve over ½ cup cooked brown rice.

12 oz green tea 490 cals, 17 g pro, 41 g carb, 5 g fiber, 9 g fat, 5 g sat fat, 600 mg sodium Dessert 1 oz dark chocolate (70% cacao) 1 small orange 240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium Optional Snack 1 oz string cheese 1 small apple 160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium Totals for Day 1

Without Optional Snack: 1580 cals, 72 g pro, 172 g carb, 33 g fiber, 56 g fat, 19 g sat fat, 1900 mg sodiumWith Optional Snack: 1740 cals, 81 g pro, 198 g carb, 37 g fiber, 60 g fat, 21 g sat fat, 2140 mg sodium

Day 2

BreakfastHearty and Healthy Oatmeal

1 cup oats prepared with 4 oz fat-free milk and topped with 1 Tbsp walnut halves, 1 Tbsp raisins, and ½ tsp cinnamon

½ grapefruit 12 oz coffee with 2 oz fat-free milk 460 cal, 17 g pro, 64 g carb, 9 g fiber, 17 g fat, 2 g sat fat, 110 mg sodium Lunch Asian Chicken Soup

Heat 2 cups low-sodium veggie broth, ½ cup cooked soba (buckwheat) noodles, 3 oz diced cooked chicken, 1 Tbsp thinly sliced green onions, and ½ tsp minced garlic in saucepan over medium heat.

1 medium peach 12 oz green tea 400 cal, 20 g pro, 47 g carb, 3 g fiber, 14 g fat, 3 g sat fat, 520 mg sodium Dinner Steak ‘n’ ‘Shrooms

Heat 1 Tbsp olive oil in skillet over medium-high heat. Add 3 oz filet mignon or lean beef cut into chunks and cook with 1 cup sliced mushrooms and ¼ cup each diced onion and red bell pepper. Serve over ½ cup cooked quinoa.

12 oz herbal tea 370 cal, 23 g pro, 29 g carb, 4 g fiber, 19 g fat, 3 g sat fat, 55 mg sodium Dessert 1 frozen low-calorie fudge dessert bar rolled in 10 chopped unsalted peanuts 160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium Optional Snack 6 oz 0% plain Greek-style yogurt with ½ cup blueberries 12 oz herbal tea or water 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium Totals for Day 2

Without Optional Snack: 1,390 cal; 66 g pro; 164 g carb; 21 g fiber; 56 g fat; 9 g sat fat; 685 mg sodiumWith Optional Snack: 1,520 cal; 82 g pro; 181 g carb; 23 g fiber; 56 g fat; 9 g sat fat; 750 mg sodium

Day 3

BreakfastPower Smoothie

Combine ½ frozen banana, 4 oz fat-free milk, 1 oz unflavored whey protein, 1 Tbsp ground flax meal, and 2-4 ice cubes in blender. Puree until smooth.

½ grapefruit 350 cal, 31 g pro, 52 g carb, 7 g fiber, 4 g fat, 1 g sat. fat, 125 mg sodium Lunch Open-Faced Tuna Sandwich

Drain 3 oz solid white tuna packed in water and mix with 2 Tbsp diced celery and 1 Tbsp reduced-fat mayonnaise. Spoon on 1 slice whole wheat toast and top with 3 tomato slices (½" thick).

½ cup Bing cherries 12 oz green or herbal tea 300 cal, 26 g pro, 30 g carb, 5 g fiber, 8 g fat, 1 g sat fat, 510 mg sodium Dinner Skinny Chicken Parm

Top ½ cup cooked whole wheat spaghetti with 3 oz broiled boneless, skinless chicken breast. Spoon ¼ cup marinara sauce evenly over chicken and pasta. Top with 1 Tbsp grated Parmesan or Romano. Serve with 8 spears steamed asparagus drizzled with 1 Tbsp fresh lemon juice.

1 large fresh plum 12 oz herbal tea 420 cal 23 g pro, 51 g carb, 9 g fiber, 16 g fat, 4 g sat fat, 710 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium Optional Snack ¼ cup (30 pieces) unsalted pistachios in the shell 12 oz herbal tea or water 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium Totals for day 3

Without Optional Snack: 1,230 cal; 85 g pro; 150 g carb; 23 g fiber; 37 g fat; 8 g sat fat; 1,380 mg sodiumWith Optional Snack: 1,400 cal; 91 g pro; 159 g carb; 26 g fiber; 51 g fat; 10 g sat fat; 1,380 mg sodium

Day 4

BreakfastScrambled Eggs with Tortillas

Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high heat until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

12 oz coffee with 2 oz fat-free milk 370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium Lunch Turkey-Slaw Wrap

Mix together 1 cup fresh cabbage-and-carrot cole slaw mix, 2 Tbsp 0% plain Greek-style yogurt, and 1 tsp cider vinegar. Put 3 oz deli-sliced low-fat turkey breast on large (13.5” diameter) whole wheat tortilla. Top with slaw and roll up.

12 oz green or herbal tea 210 cal, 21 g pro, 31 g carb, 4 g fiber, 3 g fat, .5 g sat fat, 1,040 mg sodium Dinner Grilled Island Shrimp

Toss 3 oz peeled and deveined shrimp with 1 Tbsp Jamaican jerk seasoning. Broil until cooked through.1 cup “Dirty Rice ‘n’ Beans” (Toss together ½ cup cooked brown rice with ½ cup rinsed and drained low-sodium black beans and ¼ tsp Cajun seasoning.)1 cup “Dirty Rice ‘n’ Beans” (Toss together ½ cup cooked brown rice with ½ cup rinsed and drained low-sodium black beans and ¼ tsp Cajun seasoning.)1 cup sliced zucchini stir-fried in 1 tsp olive oil1 cup strawberries

12 oz herbal tea390 cal, 29 g pro, 56 g carb, 12 g fiber, 8 g fat, 1 g sat fat, 1,210 mg sodium Dessert 1 oz dark chocolate (70% cacao) 2 marshmallows 12 oz herbal tea or water 210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium Optional Snack 10 whole almonds (unsalted) 20 yogurt-covered raisins 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Totals for day 4

Without Optional Snack: 1,180 cal, 72 g pro, 144 g carb, 22 g fiber, 41 g fat, 16.5 g sat fat, 2,590 mg sodiumWith Optional Snack: 1,350 cal, 75 g pro, 163 g carb, 24 g fiber, 51 g fat, 17.5 g sat fat, 2,595 mg sodium

Day 5

BreakfastGranola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk 380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium Lunch Grilled Chicken Salad Bowl

Whisk together 1 tsp olive oil, ½ tsp balsamic vinegar, and 1 tsp chopped fresh basil for Basil Vinaigrette. Toss with 2 cups mixed salad greens, 3 oz sliced grilled chicken, 5 baby carrots, and 5 tomato wedges. Sprinkle with 1 oz shredded Jack cheese.

Whole wheat roll ½ cup grapes 12 oz green or herbal tea 440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium Dinner Asian Tuna

Broil 3 oz tuna steak. Whisk together 1 Tbsp minced fresh ginger, 1 Tbsp rice vinegar, 1 Tbsp sesame oil, and ¼ tsp reduced-sodium soy sauce. Top tuna with dressing.½ cup soba (buckwheat) noodles tossed with 1 cup cooked bok choy and sprinkled with 2 Tbsp unsalted cashews

12 oz herbal tea430 cal, 27 g pro, 24 g carb, 2 g fiber, 26 g fat, 5 g sat fat, 160 mg sodium Dessert 6 graham cracker squares 1 oz reduced-fat cream cheese 1 Tbsp apple butter 190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium Optional Snack 2 low-sodium stoned wheat crackers 5 baby carrots 2 Tbsp low-fat ranch dressing 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium Totals for day 5

Without Optional Snack: 1,440 cal, 84 g pro, 148 g carb, 21 g fiber, 61 g fat, 15 g sat fat, 1,380 mg sodiumWith Optional Snack: 1,630 cal, 87 g pro, 178 g carb, 24 g fiber, 67 g fat, 18 g sat fat, 1,780 mg sodium

Day 6

Breakfast High-Protein Multigrain Pancake

Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium LunchGrilled Veggie ‘n’ Feta Wrap

Sauté 1 cup each sliced portobello mushroom and zucchini, 1 Tbsp diced onion, and 1 clove chopped garlic in skillet coated with cooking spray over medium heat until tender. Put on large (13.5” diameter) whole grain tortilla, top with 4 fresh basil leaves and ½ oz crumbled feta, and roll up.

12 oz green or herbal tea440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium DinnerPepper Steak

Coat 3 oz beef tenderloin with ½ tsp cracked black pepper and broil until desired doneness.

2 small boiled red potatoes 8 spears grilled asparagus drizzled with 1 Tbsp fresh lemon juice 12 oz herbal tea420 cal, 27 g pro, 77 g carb, 11 g fiber, 4 g fat, 2 g sat fat, 105 mg sodium Dessert1 oatmeal cookie12 oz herbal tea or water200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium Optional Snack1 med tomato, sliced1 oz low-fat mozzarella cheese1 Tbsp balsamic vinegar 2 tsp olive oil4 fresh basil leaves190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium Totals for day 6

Without Optional Snack: 1,260 cal, 69 g pro, 194 g carb, 29 g fiber, 31 g fat, 11 g, sat fat 1,335 mg sodiumWith Optional Snack: 1,450 cal, 76 g pro, 203 g carb, 31 g fiber, 46 g fat, 16 g sat fat, 1,545 mg sodium

Day 7

BreakfastLox ‘n’ Bagel

Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk 380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium Lunch Hearty Bean Soup

Combine ½ cup rinsed and drained low-sodium canned pinto or navy beans, 1 Tbsp diced onion, 5 diced baby carrots, 1 cup low-sodium vegetable broth in saucepan and heat through.

1 small whole grain roll 1 medium nectarine 12 oz green or herbal tea 370 cal, 16 g pro, 73 g carb, 21 g fiber, 2 g fat, 0 g sat fat, 570 mg sodium Dinner Vegetarian Lasagna

1 serving “light” homemade or frozen lasagna, 2 cups romaine lettuce, ¼ cup sliced mushrooms, and 1 tsp basil vinaigrette. (Need a recipe? Try this easy light lasagna.)

12 oz herbal tea 360 cal, 15 g pro, 47 g carb, 6 g fiber, 14 g fat, 5 g sat fat, 730 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves 12 oz herbal tea or water 180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium Optional Snack 6½” diameter whole wheat pita 1 oz deli-sliced low-fat turkey breast 2 slices tomato 1 leaf lettuce 1 tsp Dijon mustard 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium Totals for day 7

Without Optional Snack: 1,290 cal, 63 g pro, 170 g carb, 34 g fiber, 43 g fat, 13 g sat fat, 1,705 mg sodiumWith Optional Snack: 1,510 cal, 76 g pro, 210 g carb, 40 g fiber, 45 g fat, 13 g sat fat, 2,465 mg sodium

Day 8

BreakfastCold Cereal

1 cup unsweetened high-fiber cereal (multibran flake)1 cup fat-free milk1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk 350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium Lunch Curried Turkey Wrap

Fill whole wheat wrap (8” diameter) with 3 oz deli-sliced low-fat turkey breast; ¼ cup shredded carrot; 2 Tbsp diced red bell pepper; ½ cucumber, cut into in strips; and 2 Tbsp 0% plain Greek-style yogurt mixed with 1 tsp curry powder.

12 oz herbal tea or water 300 cal, 29 g pro, 36 g carb, 6 g fiber, 6 g fat, 1.5 g sat fat, 1,380 mg sodium Dinner Spicy Shrimp ‘n’ Rice

Brush 3 oz shrimp with 1 Tbsp olive oil and grill until cooked through.Toss together ½ cup cooked brown rice mixed with 2 Tbsp rinsed and drained low-sodium canned black beans and ¼ tsp Cajun seasoning.1 cup steamed broccoli florets drizzled with 1 Tbsp fresh lemon juice

12 oz herbal tea or water 340 cal, 18 g pro, 32 g carb, 5 g fiber, 16 g fat, 3 g sat fat 300 mg sodium Dessert 1 oz dark chocolate (70% cacao) 1 small orange 240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium Optional Snack 1 oz string cheese 1 small apple 12 oz herbal tea or water 160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium Totals for day 8

Without Optional Snack: 1,230 cal, 69 g pro, 179 g carb, 36 g fiber, 38 g fat, 13.5 g sat fat, 2,200 mg sodiumWith Optional Snack: 1,390 cal, 78 g pro, 205 g carb, 40 g fiber, 42 g fat, 15.5 g sat fat, 2,440 mg sodium

Day 9

BreakfastEggs with Toast

2 hard-boiled or soft-cooked eggs1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk 370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium Lunch Tuna Salad Bowl

Toss 3 oz drained canned tuna (chunk light in water) with 2 cups romaine lettuce, 1 sliced cooked beet (2”), 1 cup steamed fresh or frozen green beans, and 3 black olives. Drizzle with 1 Tbsp olive oil with 1 tsp red wine vinegar.

12 oz herbal tea or water 310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium Dinner Chicken Kabob

Alternately thread 5 cherry tomatoes; 1 small onion, quartered; 3 oz boneless, skinless chicken breast, cut into chunks; and 3 mushrooms onto metal skewer. Coat with cooking spray and grill until vegetables are tender and chicken is cooked through. Serve over ½ cup cooked quinoa.Toss 1 cup torn romaine lettuce with ¼ avocado, sliced. Drizzle with 1 tsp olive oil and ¼ tsp balsamic vinegar.

12 oz herbal tea or water500 cal, 20 g pro, 49 g carb, 9 g fiber, 25 g fat, 4 g sat fat, 410 mg sodium Dessert 1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts 160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium Optional Snack 6 oz 0% plain Greek-style yogurt ½ cup blueberries 12 oz herbal tea or water 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium Totals for Day 9

Without Optional Snack: 1,340 cal, 84 g pro, 123 g carb, 26 g fiber, 61 g fat, 11 g sat fat, 1,065 mg sodiumWith Optional Snack: 1,470 cal, 100 g pro, 140 g carb, 28 g fiber, 61 g fat, 11 g sat fat, 1,130 mg

Day 10

Breakfast Yogurt with Fruit

8 oz 0% plain Greek-style yogurt1 medium banana8 walnut halves1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk 370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium Lunch Chicken Salad

Toss together 2 cups mixed salad greens, ½ cup chopped mushrooms, and ¼ cup diced celery. Top with 3 oz sliced broiled or grilled chicken breast. Drizzle with 1½ tsp Basil Vinaigrette.

1 whole wheat roll 12 oz herbal tea or water 420 cal, 24 g pro, 27 g carb, 5 g fiber, 24 g fat, 4 g sat fat, 400 mg sodium Dinner Lemon Chicken

Sauté 3 oz chicken breast in 1 tsp olive oil in skillet with 2 cups shredded cabbage and 2 Tbsp fresh lemon juice. Add ¼ cup low-sodium, fat-free chicken broth. Serve over ½ cup cooked whole grain pasta.

12 oz herbal tea or water 400 cal, 20 g pro, 42 g carb, 8 g fiber, 19 g fat, 4 g sat fat, 510 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds 160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium Optional Snack ¼ cup (30 pieces) unsalted pistachios in the shell 12 oz herbal tea or water 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium Totals for Day 10

Without Optional Snack: 1,350 cal, 74 g pro, 126 g carb, 21 g fiber, 66 g fat, 11 g sat fat, 1,070 mg sodiumWith Optional Snack: 1,520 cal, 80 g pro, 135 g carb, 24 g fiber, 80 g fat, 13 g sat fat, 1,070 mg sodium

Day 11

Breakfast Scrambled Eggs with Tortillas

Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium Lunch Spinach Feta Salad

Gently toss together 2 cups baby spinach, ½ sliced cucumber, 1 sliced hard-boiled egg, 1 oz crumbled feta, and 3 black olives. Drizzle with 1½ tsp Basil Vinaigrette.

12 oz herbal tea or water 250 cal, 12 g pro, 14 g carb, 3 g fiber, 18 g fat, 7 g sat fat, 260 mg sodium Dinner Grilled Salmon

Coat 3 oz salmon with cooking spray and broil/grill until cooked through. Serve with 2 small boiled red potatoes and 8 cooked asparagus spears. Sprinkle with 1 tsp chopped fresh parsley and 1 Tbsp fresh lemon juice.

12 oz herbal tea or water 400 cal, 28 g pro, 62 g carb, 9 g fiber, 6 g fat, 1 g sat fat, 100 mg sodium Dessert 1 oz dark chocolate (70% cacao) 2 marshmallows 210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium Optional Snack 10 whole almonds (unsalted) 20 yogurt-covered raisins 12 oz herbal tea or water 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Totals for Day 11

Without Optional Snack: 1,400 cal, 62 g pro, 133 g carb, 18 g fiber, 54 g fat, 23 g sat fat, 700 mg sodiumWith Optional Snack: 1,570 cal, 65 g pro 152 g carb, 20 g fiber, 64 g fat, 24 g sat fat, 705 mg sodium

Day 12

Breakfast Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk 380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium Lunch Veggie Flatbread

Top whole grain wrap (8” diameter) with 3 sliced mushrooms, ½ cup green bell pepper strips, ½ sliced tomato, and 1 oz grated part-skim mozzarella. Broil until cheese melts. Top with ¼ sliced avocado.

1 medium orange 12 oz herbal tea or water 360 cal, 16 g pro, 49 g carb, 10 g fiber, 15 g fat, 5 g sat fat, 500 mg sodium Dinner Broiled Filet Mignon

Serve 3 oz broiled filet mignon with 1 small baked potato topped with 1 Tbsp 0% plain Greek-style yogurt and 1 tsp chopped fresh chives.Sauté 1 cup brussels sprouts in 1 Tbsp olive oil with 1 clove minced garlic.

12 oz herbal tea or water 400 cal, 27 g pro, 40 g carb, 8 g fiber, 18 g fat, 3 g sat fat, 70 mg sodium Dessert 6 graham cracker squares 1 oz reduced-fat cream cheese 1 Tbsp apple butter 190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium Optional Snack 2 low-sodium stoned wheat crackers 5 baby carrots 2 Tbsp low-fat ranch dressing 12 oz herb tea or water 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium Totals for Day 12

Without Optional Snack: 1,330 cal, 70 g pro, 168 g carb, 29 g fiber, 51 g fat, 12 g sat fat, 990 mg sodiumWith Optional Snack: 1,520 cal, 73 g pro, 198 g carb, 32 g fiber, 57 g fat, 13 g sat fat, 1,390 mg sodium

Day 13

Breakfast High-Protein Multigrain Pancake

Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk 200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium Lunch Chicken Soup ‘n’ Salad

Simmer 3 oz diced boneless, skinless chicken breast in 2 cups low sodium fat-free chicken broth with 5 sliced baby carrots, 1 rib sliced celery, and 1 Tbsp chopped fresh parsley in saucepan until chicken is cooked through and vegetables are tender.Toss 1 cup mixed salad greens with ½ diced tomato and 1½ tsp Basil Vinaigrette.

12 oz herbal tea or water 320 cal, 17 g pro, 22 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 1,360 mg sodium Dinner Veggie Kabobs

Alternately thread 4 oz extra firm tofu cubes; 1 med zucchini, cut into chunks; 1 medium bell pepper, cut into chunks; and 5 mushrooms onto metal skewers. Serve with ½ cup cooked whole barley.½ cup peas and ¼ cup sliced carrots, steamed together1/8 honeydew melon

12 oz herbal tea or water 380 cal, 23 g pro, 59 g carb, 15 g fiber, 7 g fat, 1 g sat fat, 150 mg sodium Dessert 1 oatmeal cookie 200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium Optional Snack 1 medium sliced tomato 1 oz part-skim mozzarella 1 Tbsp Balsamic vinegar 2 tsp olive oil 4 basil leaves 12 oz herb tea or water 190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium Totals for Day 13

Without Optional Snack: 1,100 cal, 52 g pro, 153 g carb, 30 g fiber, 43 g fat, 8 g sat fat, 1,940 mg sodiumWith Optional Snack: 1,290 cal, 59 g pro, 162 g carb, 32 g fiber, 58 g fat, 13 g sat fat, 2,150 mg sodium

Day 14

Breakfast Lox ‘n’ Bagel

12 oz coffee with 2 oz fat-free milk 380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium Lunch Lentil Soup ‘n’ Salad

Combine 1 cup cooked lentils, 1 cup low-sodium, fat-free chicken broth, ¼ cup chopped carrots, and 2 Tbsp chopped celery in saucepan and heat through.

1 med whole grain roll ½ cup grapes 12 oz herbal tea or water 380 cal, 22 g pro, 73 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 610 mg sodium Dinner Shrimp & Veggie Stir-Fry

Stir-fry 3 oz peeled and deveined shrimp in 2 tsp canola oil with 2 cups frozen Asian vegetables until shrimp is cooked through and vegetables are crisp-tender. Stir in 1 tsp each reduced-sodium soy sauce and dark sesame oil.½ cup cooked brown rice¼ cantaloupe

12 oz herbal tea or water 500 cal, 23 g pro, 59 g carb, 8 g fiber, 18 g fat, 3 g sat fat, 1,180 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves 180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium Optional Snack Whole wheat pita (6½” diameter) 1 oz deli-sliced low-fat turkey breast 2 slices tomato 1 leaf lettuce 1 tsp Dijon mustard 12 oz herb tea or water 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium Totals for Day 14

Without Optional Snack: 1,440 cal, 77 g pro, 182 g carb, 34 g fiber, 47 g fat, 11 g sat fat, 2,195 mg sodiumWith Optional Snack: 1,660 cal, 90 g pro, 222 g carb, 40 g fiber, 49 g fat, 11 g sat fat, 2,955 mg sodium

Day 15

Breakfast Cold Cereal

1 cup unsweetened high-fiber cereal (multibran flake)1 cup fat-free milk1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk 350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium Lunch Turkey Wrap

Put 3 oz low-fat deli-sliced turkey breast on large whole grain wrap (13.5” diameter). Top with ½ cup shredded cabbage, 1 Tbsp dried sweetened cranberries, and 1 Tbsp low-fat Italian dressing.

12 oz herbal tea or water 460 cal, 12 g pro, 74 g carb, 11 g fiber, 17 g fat, 7 g sat fat, 910 mg sodium Dinner Broiled Crab Cake

Broil 3 oz crabmeat cake and serve on a small whole wheat roll with a leaf of romaine lettuce and 3 red bell pepper slices. Drizzle with the juice of ¼ lemon.8 oz canned tomato-basil soup (prepared with water)

12 oz herbal tea or water 390 cal, 22 g pro, 49 g carb, 5 g fiber, 11 g fat, 2 g sat fat, 1,350 mg sodium Dessert 1 oz dark chocolate (70% cacao) 1 small orange 240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium Optional Snack 1 oz string cheese 1 small apple 12 oz herb tea or water 160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium Totals for Day 15

Without Optional Snack: 1,440 cal, 56 g pro, 234 g carb, 41 g fiber, 44 g fat, 18 g sat fat, 2,540 mg sodiumWith Optional Snack: 1,600 cal, 65 g pro, 260 g carb, 45 g fiber, 48 g fat, 20 g sat fat, 2,780 mg sodium

Day 16

BreakfastEggs with Toast

2 hard-boiled or soft-cooked eggs1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium Lunch Hummus Pita

Stuff whole wheat pita (6.5” diameter) with ½ cup hummus, ½ cup shredded romaine lettuce, and 2 tomato slices. Top with ½ cup grated cucumber mixed with 2 Tbsp 0% plain Greek-style yogurt, and 4 chopped mint leaves

12 oz herbal tea or water 400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat fat, 810 mg sodium Dinner Steak with Veggies

Serve 3 oz grilled beef tenderloin steak with ½ cup each sliced onions, bell pepper, and mushrooms sautéed in 2 tsp olive oil with 1 clove minced garlic.2 small (3”) boiled red skin potatoes sprinkled with 1 tsp fresh chopped parsley

12 oz herbal tea or water 480 cal, 26 g pro, 69 g carb, 9 g fiber, 13 g fat, 3 g sat fat, 110 mg sodium Dessert 1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts 160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium Optional Snack 6 oz 0% plain Greek-style yogurt ½ cup blueberries 12 oz herb tea or water 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium Totals for Day 16

Without Optional Snack: 1,410 cal, 86 g pro, 184 g carb, 34 g fiber, 44 g fat, 10 g sat fat, 1,335 mg sodiumWith Optional Snack: 1,540 cal, 102 g pro, 201 g carb, 36 g fiber, 44 g fat, 10 g sat fat, 1,400 mg sodium

Day 17

Breakfast Yogurt with Fruit

8 oz 0% plain Greek-style yogurt1 medium banana8 walnut halves1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk 370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium Lunch Ranch Chicken Sandwich

Serve 3 oz grilled chicken breast on whole wheat roll with 2 leaves romaine lettuce and 2 slices tomato. Top with 1 Tbsp low-fat Ranch dressing.

12 oz herbal tea or water 430 cal, 27 g pro, 31 g carb, 4 g fiber, 12 g fat, 2 g sat fat, 850 mg sodium Dinner Turkey Tetrazzini

Cook 3 oz turkey breast cutlet with 4 baby carrots and ½ cup peas in ½ cup fat-free, low sodium chicken broth in broiler-safe skillet until turkey is cooked through and vegetables are tender. Toss with ½ cup cooked whole wheat linguine. Top with ¼ cup seasoned bread crumbs and broil until golden.

12 oz herbal tea or water 420 cal, 34 g pro, 54 g carb, 10 g fiber, 8 g fat, 2 g sat fat, 1,050 mg sodium Dessert ½ cup vanilla ice milk 1 tsp chocolate syrup 10 unsalted almonds 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium Optional Snack ¼ cup (30 pieces) unsalted pistachios in the shell 12 oz herb tea or water 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium Totals for Day 17

Without Optional Snack: 1,380 cal, 91 g pro, 142 g carb, 22 g fiber, 43 g fat, 7 g sat fat, 2,020 mg sodiumWith Optional Snack: 1,550 cal, 97 g pro, 151 g carb, 25 g fiber, 57 g fat, 9 g sat fat 2,020 mg sodium

Day 18

Breakfast Scrambled Eggs with Tortillas

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium Lunch Veggie Burger

Prepare 1 soy-vegetable patty per package directions. Serve on 1 slice whole wheat toast with 1 tsp Dijon mustard, 2 leaves romaine lettuce, and 3 slices (¼”) cucumber.

12 oz herbal tea or water 220 cal, 23 g pro, 75 g carb, 19 g fiber, 7 g fat, 1 g sat fat, 680 mg sodium Dinner Beef Lasagna

Brown 3 oz lean ground beef and stir into ½ cup marinara sauce. Layer meat sauce with 2 cooked whole wheat lasagna noodles and ¼ cup low-fat cottage cheese in small baking dish. Top with 1 Tbsp grated Parmesan. Bake until bubbling.1 cup steamed spinach

12 oz herbal tea or water 400 cal, 35 g pro, 47 g carb, 10 g fiber, 8 g fat, 3 g sat fat, 850 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium Optional Snack 10 whole almonds (unsalted) 20 yogurt-covered raisins 12 oz herbal tea or water 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Totals for Day 18

Without Optional Snack: 1,200 cal, 80 g pro, 179 g carb, 35 g fiber, 45 g fat, 19 g sat fat, 1,870 mg sodiumWith Optional Snack: 1,370 cal, 83 g pro, 198 g carb, 37 g fiber, 55 g fat, 20 g sat fat, 1,875 mg sodium

Day 19

Breakfast Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium Lunch Turkey Burger

Broil 4 oz turkey burger until cooked through and serve between 2 slices whole wheat toast with 2 slices unsweetened pineapple and 2 large leaves lettuce.

4 baby carrots 2 ribs celery 12 oz herbal tea or water 460 cal, 34 g pro, 70 g carb, 8 g fiber, 12 g fat, 2 g sat fat, 500 mg sodium Dinner Chicken Marsala

Toss 3 oz sliced grilled chicken breast with ½ cup cooked whole wheat spaghetti and ¼ cup dry Marsala in skillet and heat through.1 cup steamed broccoli

12 oz herbal tea or water 300 cal, 33 g pro, 30 g carb, 6 g fiber, 14 g fat, 3 g sat fat, 450 mg sodium Dessert 6 graham cracker squares 1 oz reduced-fat cream cheese 1 Tbsp apple butter 190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium Optional Snack 12 low-sodium stoned wheat crackers 5 baby carrots 2 Tbsp low-fat Ranch dressing 12 oz herbal tea or water 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Totals for Day 19

Without Optional Snack: 1,330 cal, 94 g pro, 179 g carb, 25 g fiber, 44 g fat, 9 g sat fat, 1,370 mg sodiumWith Optional Snack: 1,520 cal, 97 g pro, 209 g carb, 28 g fiber, 50 g fat, 10 g sat fat, 1,770 mg sodium/em>

Day 20

Breakfast High-Protein Multigrain Pancake

Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk 200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium Lunch Garden Salad with Chicken

Dice 3 oz broiled chicken breast and serve on top of 2 cups mixed salad greens with ¼ cup each chopped mushrooms, cucumber, and bell pepper. Sprinkle with 1 tsp unsalted sunflower seeds and drizzle with 1 Tbsp low-fat Italian dressing.

12 oz herbal tea or water 350 cal, 29 g pro, 8 g carb, 10 g fiber, 7 g fat, 2 g sat fat, 300 mg sodium Dinner Baked Sea Bass

Serve 3 oz baked sea bass drizzled with 2 Tbsp balsamic vinegar.½ cup cooked whole barley10 steamed asparagus spears

12 oz herbal tea or water 370 cal, 28 g pro, 66 g carb, 13 g fiber, 3 g fat, 1 g sat fat, 340 mg sodium Dessert 1 oatmeal cookie 200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium Optional Snack 1 med tomato, sliced 1 oz low-fat mozzarella cheese 1 Tbsp balsamic vinegar 2 tsp olive oil 4 fresh basil leaves 190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium Totals for Day 20

Without Optional Snack: 1,120 cal, 69 g pro, 116 g carb, 33 g fiber, 20 g fat, 6 g sat fat, 1,070 mg sodiumWith Optional Snack: 1,310 cal, 76 g pro, 125 g carb, 35 g fiber, 35 g fat, 11g sat fat, 1,280 mg sodium

Day 21

Breakfast Lox ‘n’ Bagel

12 oz coffee with 2 oz fat-free milk380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium Lunch Taco “Burger”

Serve 3 oz broiled ground beef patty on 6” corn tortilla (baked until crisp) and top with ½ cup shredded lettuce, 2 Tbsp diced tomato, and 2 Tbsp salsa.

12 oz herbal tea or water 380 cal, 23 g pro, 20 g carb, 6 g fiber, 11 g fat, 2 g sat fat, 220 mg sodium Dinner Flatbread Chicken Pizza

Brush 3 oz chicken breast with 1 tsp olive oil and grill until cooked through. Dice and sprinkle on large (13.5” diameter) toasted whole wheat wrap with and ½ cup sliced onion and mushrooms. Sprinkle with 1 Tbsp grated Parmesan and broil until cheese melts.

12 oz herbal tea or water 460 cal, 20 g pro, 44 g carb, 6 g fiber, 23 g fat, 5 g sat fat, 790 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves 180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium Optional Snack 6½” diameter whole wheat pita 1 oz deli-sliced low-fat turkey breast 2 slices tomato 1 leaf lettuce 1 tsp Dijon mustard 12 oz herb tea or water 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium Totals for Day 21

Without Optional Snack: 1,400 cal, 75 g pro, 114 g carb, 19 g fiber, 61 g fat, 15 g sat fat, 1,415 mg sodiumWith Optional Snack: 1,620 cal, 88 g pro, 154 g carb, 25 g fiber, 63 g fat, 15 g sat fat, 2,175 mg sodium

Day 22

Breakfast Cold Cereal

1 cup unsweetened high-fiber cereal (multibran flake)1 cup fat-free milk1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk 350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium LunchHummus Pita

12 oz herbal tea or water400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat fat, 810 mg sodium DinnerSeafood Provençale

Sauté 3 large peeled and deveined shrimp and 2 sea scallops in 1 Tbsp olive oil with 1 clove minced garlic and 1 Tbsp diced onion in skillet until just cooked through. Add ½ cup low-sodium vegetable broth, ½ cup diced tomato, and 2 Tbsp fresh lemon juice and heat through.½ cup brown rice1 cup steamed broccoli ½ cup grapes

12 oz herbal tea or water 390 cal, 12 g pro, 52 g carb, 6 g fiber, 16 g fat, 3 g sat, fat 540 mg sodium Dessert 1 oz dark chocolate (70% cacao)1 small orange240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium Optional Snack 1 oz string cheese 1 small apple 12 oz herb tea or water 160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium Totals for Day 22

Without Optional Snack: 1,380 cal, 53 g pro, 220 g carb, 44 g fiber, 45 g fat, 14 g sat fat, 1,630 mg sodiumWith Optional Snack: 1,540 cal, 62 g pro, 246 g carb, 48 g fiber, 49 g fat, 16 g sat fat, 1,870 mg sodium

Day 23

BreakfastEggs with Toast

2 hard-boiled or soft-cooked eggs1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium LunchTuna Salad Bowl

12 oz herbal tea or water310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium Dinner Miso Veggie Pot

Combine 2 cups water, 4 oz cubed firm tofu, 1 cup chopped bok choy, ½ cup sliced mushrooms, ½ cup cooked soba (buckwheat) noodles, 2 sliced scallions, and 2 Tbsp miso paste in medium saucepan. Stir to combine. Bring to a boil and cook 5 minutes.1/8 honeydew melon

12 oz herbal tea or water 320 cal, 25 g pro, 41 g carb, 6 g fiber, 9 g fat, 1 g sat fat, 1420 mg sodium Dessert 1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts 160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium Optional Snack 6 oz 0% plain Greek-style yogurt ½ cup blueberries 12 oz herb tea or water 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium Totals for Day 23

Without Optional Snack: 1,280 cal, 96 g pro, 140 g carb, 26 g fiber, 44 g fat, 12 g sat fat, 2,725 mg sodiumWith Optional Snack: 1,410 cal, 112 g pro, 157 g carb, 28 g fiber, 44 g fat, 12 g sat fat, 2,790 mg sodium

Day 24

Breakfast Yogurt with Fruit

8 oz 0% plain Greek-style yogurt1 medium banana8 walnut halves1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium Lunch Soup ‘n’ Sandwich

8 oz low-sodium tomato soup prepared with water2 oz low-fat mozzarella melted between 2 slices whole wheat bread

12 oz herbal tea or water 420 cal, 24 g pro, 65 g carb, 6 g fiber, 14 g fat, 6 g sat fat, 750 mg sodium Dinner Mediterranean Chicken

Sauté 3 oz boneless, skinless chicken breast in 1 Tbsp olive oil with 1 clove minced garlic, ½ cup diced tomatoes, 2 Tbsp sliced onion, and 4 black olives in skillet until cooked through.½ cup quinoa

12 oz herbal tea or water 520 cal, 18 g pro, 40 g carb, 5g fiber, 33 g fat, 5 g sat fat, 540 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium Optional Snack ¼ cup (30 pieces) unsalted pistachios in the shell 12 oz herb tea or water 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium Totals for Day 24

Without Optional Snack: 1,470 cal, 72 g pro, 162 g carb, 19 g fiber, 70 g fat, 14 g sat fat, 1,410 mg sodiumWith Optional Snack: 1,640 cal, 78 g pro, 171 g carb, 22 g fiber, 84 g fat, 16 g sat fat, 1,410 mg sodium

Day 25

Breakfast Scrambled Eggs with Tortillas

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium Lunch Chicken BBQ Wrap

Arrange 3 oz sliced grilled chicken breast on 8” whole wheat tortilla. Top with ½ oz shredded low-fat Cheddar, 1 Tbsp barbecue sauce, 1 Tbsp chopped onion, and ½ cup shredded iceberg lettuce.

12 oz herbal tea or water400 cal, 29 g pro, 30 g carb, 5 g fiber, 9 g fat, 3 g sat fat, 510 mg sodium Dinner Tuna Pasta

Sear 3 oz tuna in skillet coated with cooking spray until desired doneness (or used drained canned tuna). Add ½ cup cooked whole wheat penne, 1 cup peas, 4 chopped basil leaves, and 1/8 tsp pepper. Remove from heat and stir in 2 Tbsp 0% plain Greek-style yogurt.1 cup steamed spinach

12 oz herbal tea or water 440 cal, 40 g pro, 52 g carb, 15 g fiber, 5 g fat, 1 g sat fat, 540 mg sodium Dessert 1 oz dark chocolate (70% cacao) 2 marshmallows 210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium Optional Snack 10 whole almonds (unsalted) 20 yogurt-covered raisins 12 oz herb tea or water 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Totals for day 25

Without Optional Snack: 1,420 cal, 91 g pro, 139 g carb, 26 g fiber, 44 g fat, 19 g sat fat, 1,390 mg sodium With Optional Snack: 1,590 cal, 94 g pro, 158 g carb, 28 g fiber, 54 g fat, 20 g sat fat, 1,395 mg sodium

Day 26

Breakfast Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium Lunch Black Bean Tostada

Rinse, drain, and mash ½ cup canned low-sodium black beans. Spread onto 2 6” corn tortillas (baked until crisp). Top evenly with 1 oz shredded Jack cheese and broil until cheese melts. Top evenly with ½ cup shredded lettuce and 2 Tbsp salsa.

1 medium nectarine 12 oz herbal tea or water 400 cal, 14 g pro, 64 g carb, 10 g fiber, 12 g fat, 6 g sat fat, 640 mg sodium Dinner Veggie Casserole

Sauté 1 cup diced (fresh or frozen) cauliflower, 1 small diced red potato, ½ cup green beans, 1 clove minced garlic, and 1 Tbsp curry powder in 1 Tbsp olive oil in broiler-safe skillet until tender. Top with ¼ cup whole wheat panko bread crumbs and broil until browned.

12 oz herbal tea or water 400 cal, 11 g pro, 58 g carb, 12 g fiber, 16 g fat, 3 g sat fat, 95 mg sodium Dessert 6 graham cracker squares 1 oz reduced-fat cream cheese 1 Tbsp apple butter 190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium Optional Snack 2 low-sodium stoned wheat crackers 5 baby carrots 2 Tbsp low-fat ranch dressing 12 oz herb tea or water 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Totals for Day 26

Without Optional Snack: 1,370 cal, 52 g pro, 201 g carb, 33 g fiber, 46 g fat, 13 g sat fat, 1,155 mg sodium With Optional Snack: 1,560 cal, 55 g pro, 231 g carb, 36 g fiber, 52 g fat, 14 g sat fat, 1,555 mg sodium

Day 27

Breakfast High-Protein Multigrain Pancake

Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium Lunch Hamburger

Serve 3 oz cooked lean ground beef patty on whole wheat roll topped with 1 tsp Dijon mustard; ¼ avocado, sliced; 1 outer leaf romaine lettuce; and 2 slices tomato.

½ cup baked beans 12 oz herbal tea or water 400 cal, 25 g pro, 50 g carb, 13 g fiber, 13 g fat, 3 g sat fat, 760 mg sodium Dinner Beef and Broccoli

Cut 3 oz beef tenderloin into cubes. Stir-fry in 1 Tbsp olive oil with 1 clove chopped garlic and ¼ cup sliced onion in skillet. Add 1 cup broccoli florets (fresh or frozen). Whisk together ½ cup low-sodium beef broth, 1 tsp reduced-sodium soy sauce, and 1 tsp cornstarch. Add to skillet and cook on high, stirring, 1 minute.

½ cup steamed brown rice 1 cup watermelon cubes 12 oz herbal tea or water 500 cal, 30 g pro, 47 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 600 mg sodium Dessert 1 oatmeal cookie 200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium Optional Snack 1 med tomato, sliced 1 oz low-fat mozzarella cheese 1 Tbsp balsamic vinegar 2 tsp olive oil 4 fresh basil leaves 190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium Totals for Day 27

Without Optional Snack: 1,300 cal, 67 g pro, 169 g carb, 28 g fiber, 41 g fat, 10 g sat fat, 1,790 mg sodium With Optional Snack: 1,490 cal, 74 g pro, 178 g carb, 30 g fiber, 56 g fat, 15 g sat fat, 2,000 mg sodium

Day 28

Breakfast Lox ‘n’ Bagel

12 oz coffee with 2 oz fat-free milk380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium Lunch Turkey Salad Sandwich

Mix 3 oz diced cooked turkey breast with 2 Tbsp diced celery and 1 Tbsp reduced-fat mayonnaise. Spread between 2 slices whole wheat toast topped with 2 leaves romaine lettuce and 4 slices tomato.

1 medium pear 12 oz herbal tea or water 450 cal, 29 g pro, 60 g carb, 12 g fiber, 7 g fat, 1.5 g sat fat, 500 mg sodium Dinner Eggplant Parmesan

Sauté 4 slices (1” thick; 5” diameter) peeled eggplant in 1 Tbsp olive oil in skillet until softened. Layer in small baking dish with ½ cup marinara sauce and 2 oz shredded part-skim mozzarella. Bake until bubbly and cheese melts.

1 cup sliced strawberries 12 oz herbal tea or water 410 cal, 18 g pro, 27 g carb, 9 g fiber, 26 g fat, 5 g sat fat, 720 mg sodium Dessert ½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves 180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium Optional Snack 6½” diameter whole wheat pita 1 oz deli-sliced low-fat turkey breast 2 slices tomato 1 leaf lettuce 1 tsp Dijon mustard 12 oz herb tea or water 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium Totals for Day 28

Without Optional Snack: 1,420 cal, 79 g pro, 137 g carb, 28 g fiber, 60 g fat, 14.5 g sat fat, 1,625 mg sodiumWith Optional Snack: 1,640 cal, 92 g pro, 177 g carb, 34 g fiber, 62 g fat, 14.5 g sat fat, 2,385 mg sodium

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