To keep you feeling full, satisfied, and motivated, we’ve designed a 7-day eating plan just for you. Click through to see your 1,770-calorie-a-day plan from Walk Off Weight—complete with snacks and desert. Plus: You can download your own meal plan at the end. Bon appétit! BREAKFAST: Touch-of-Honey Berry Smoothie + Slice Toasted Whole-Grain Bread with ButterTIME: 5 min 1 container (6 oz) reduced-fat blueberry yogurt ½ c frozen raspberries 1⁄4 c fat-free milk 1½ tsp honey 1 slice whole-grain bread ½ tsp margarineCOMBINE the yogurt, raspberries, milk, and honey in a blender. Blend until smooth. Prepare one slice of bread in your toaster; slather on ½ tsp butter.NUTRITION 335 calories, 5 g fat, 2 g saturated fat, 11 g protein, 63 g carbohydrates, 4 g fiber, 298 mg calcium, 238 mg sodium LUNCH: Chicken Garden Salad + Whole-Grain Crackers and a NectarineTIME: 10 min 2 c greens ½ med tomato, chopped ½ cucumber, sliced 1 grilled chicken breast, sliced 2 Tbsp salad dressing 3 whole-grain crackers 1 nectarine 1 c fat-free milkCOMBINE your veggies and place chicken breast on top. Dress to taste, and then finish with your crackers and nectarine.NUTRITION 543 calories, 15 g fat, 3 g saturated fat, 42 g protein, 63 g carbohydrates, 10 g fiber, 370 mg calcium, 661 mg sodium SNACK: Strawberries + Chocolate PuddingTIME: 2 minutes 10 med strawberries 1 fat-free chocolate pudding cupWASH your strawberries, peel off the lid of your pudding, and indulge!NUTRITION 163 calories, 0 g fat, 0 g saturated fat, 3 g protein, 37 g carbohydrates, 4 g fiber, 85 mg calcium, 200 mg sodium DINNER: Broiled Salmon and Rice + Asparagus and Side SaladTIME: 30 min 4 oz broiled salmon ½ c steamed asparagus 1 tsp tub margarine ½ c cooked brown rice 1 c tossed salad 1½ Tbsp salad dressing 1 c fat-free milkBROIL your salmon to desired doneness (or approximately 8 minutes per side). While it’s cooking, steam your asparagus until bright green—about 5 minutes—then top with margarine. Toss some greens with your salad dressing, and when the salmon is done, serve it atop brown rice.NUTRITION 531 calories, 20 g fat, 4 g saturated fat, 40 g protein, 47 g carbohydrates, 6 g fiber, 327 mg calcium, 456 mg sodium DESSERT: Frozen Yogurt + Fruit and Nuts ½ c light churned ice cream or frozen yogurt 3⁄4 c sliced strawberries 1 Tbsp chopped walnutsNUTRITION 198 calories, 7 g fat, 1 g saturated fat, 5 g protein, 30 g carbohydrates, 4 g fiber, 127 mg calcium, 46 mg sodium Don’t worry, we’re not leaving you hanging on day 1. To fill up on delicious dishes all week long, download our FREE 6-day slimming diet for athletes.
