Protein Meal Plan to Help Lose Weight
Day 1
Breakfast (274 calories)
- 2 servings Berry-Mint Kefir Smoothies
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (366 calories)
- 1 serving of Green Goddess Salad with Chicken
- 1 clementine
P.M. Snack (131 calories)
- 12 walnut halves
Dinner (374 calories)
- 1 serving of Salmon & Asparagus with Lemon-Garlic Butter Sauce
- 1 serving of Basic Quinoa
Daily Totals: 1,208 calories, 90 g protein, 127 g carbohydrates, 30 g fiber, 42 g fat, 13 g saturated fat, 726 mg sodium
To make it 1,500 calories: Add 8 walnuts to A.M. snack and 2 Tbsp. almond butter with 2 (5-inch) celery sticks to P.M. snack.
To make it 2,000 calories: Add 1 cup cooked oatmeal prepared with water to breakfast, add 1/2 cup walnuts to A.M. snack, and add 3 Tbsp. almond butter with 3 (5-inch) celery sticks to P.M. snack.
Day 2
Breakfast (274 calories)
- 2 servings Berry-Mint Kefir Smoothies
A.M. Snack (96 calories)
- 1 1/2 cups raspberries
Lunch (377 calories)
- 1 serving Chimichurri Noodle Bowls
P.M. Snack (97 calories)
- 1/2 cup nonfat plain Greek yogurt
- 1/2 cup blackberries
Dinner (374 calories)
- 1 serving Skillet Lemon Chicken & Potatoes with Kale
Meal-Prep Tip: Prepare 1 serving of Date & Pine Nut Overnight Oatmeal to have for breakfast tomorrow.
Daily Totals: 1,219 calories, 76 g protein, 141 g carbohydrates, 31 g fiber, 43 g fat, 10 g saturated fat, 926 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories: Add 1 cup cooked oatmeal prepared with water to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, and add 1/4 cup chopped walnuts to P.M. snack.
Day 3
Meal-Prep Tip: Place the Slow-Cooker Creamy Lentil Soup Freezer Pack in the slow cooker, add broth per recipe instructions, and cook on Low for 8 hours so it's ready for dinner tonight.
Breakfast (281 calories)
- 1 serving of Date & Pine Nut Overnight Oatmeal
A.M. Snack (51 calories)
- 1 small peach
Lunch (377 calories)
- 1 serving Chimichurri Noodle Bowls
P.M. Snack (88 calories)
- 2/3 cup nonfat plain Greek yogurt
Dinner (425 calories)
- 1 serving Slow-Cooker Creamy Lentil Soup
- 2 cups mixed greens
- 1 serving Sherry Dijon Vinaigrette
Daily Totals: 1,222 calories, 70 g protein, 143 g carbohydrates, 30 g fiber, 45 g fat, 9 g saturated fat, 1,377 mg sodium
To make it 1,500 calories: Add 1/3 cup chopped walnuts to P.M. snack.
To make it 2,000 calories: Add 1 slice of whole-wheat bread and 1 1/2 Tbsp. almond butter to A.M. snack, add 1 large pear to lunch, add 1/3 cup chopped walnuts to P.M. snack, and add 1/2 avocado to dinner.
Day 4
Breakfast (287 calories)
- 1 serving of Muesli with Raspberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (377 calories)
- 1 serving Chimichurri Noodle Bowls
P.M. Snack (41 calories)
- 2/3 cup blackberries
Dinner (411 calories)
- 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken
Meal-Prep Tip: Prepare Date & Pine Nut Overnight Oatmeal to have for breakfast tomorrow. Tomorrow's dinner is the Slow-Cooker Vegan Chili, which you'll want to start in the morning so it's ready by dinnertime. If you'll be strapped for time tomorrow morning, prep the veggies you'll need for the recipe tonight so all you have to do is dump the ingredients in the slow cooker and turn it on in the morning.
Daily Totals: 1,211 calories, 69 g protein, 124 g carbohydrates, 30 g fiber, 55 g fat, 10 g saturated fat, 1,091 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack, add 1 large pear to lunch, and add 1 1/2 cups nonfat plain Greek yogurt and 1/3 cup unsalted dry-roasted almonds to P.M. snack.
Day 5
Meal-Prep Tip: Cook the Slow-Cooker Vegan Chili on Low for 8 hours so it's ready in time for dinner tonight.
Breakfast (281 calories)
- 1 serving of Date & Pine Nut Overnight Oatmeal
A.M. Snack (133 calories)
- 1 cup nonfat plain Greek yogurt
Lunch (377 calories)
- 1 serving Chimichurri Noodle Bowls
P.M. Snack (14 calories)
- 1/2 cup sliced bell pepper
Dinner (418 calories)
- 1 serving Slow-Cooker Vegan Chili
- 2 cups mixed greens
- 1 serving Sherry Dijon Vinaigrette
Meal-Prep Tip: Refrigerate 2 servings of the Slow-Cooker Vegan Chili to have for lunch on Days 6 and 7.
Daily Totals: 1,224 calories, 67 g protein, 136 g carbohydrates, 30 g fiber, 51 g fat, 8 g saturated fat, 1,242 mg sodium
To make it 1,500 calories: Add 1/3 cup of chopped walnuts to the A.M. snack.
To make it 2,000 calories: Add 2 Tbsp. unsalted dry-roasted almonds to breakfast, add 1/3 cup chopped walnuts to A.M. snack, add 1 large pear to lunch, add 1/4 cup guacamole to P.M. snack, and add 1/2 avocado to dinner.
Day 6
Breakfast (287 calories)
- 1 serving of Muesli with Raspberries
A.M. Snack (84 calories)
- 1 5-oz. container of nonfat plain Greek yogurt
Lunch (314 calories)
- 1 serving Slow-Cooker Vegan Chili
P.M. Snack (16 calories)
- 1 cup sliced cucumber
- Pinch of salt & pepper
Dinner (511 calories)
- 1 serving Sicilian-Style Chicken Thighs
Meal-Prep Tip: Prepare Date & Pine Nut Overnight Oatmeal to have for breakfast tomorrow.
Daily Totals: 1,212 calories, 69 g protein, 141 g carbohydrates, 34 g fiber, 46 g fat, 8 g saturated fat, 1,424 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, add 1/4 cup hummus to P.M. snack, and add 2 cups mixed greens with 1/2 avocado and 1 serving Sherry Dijon Vinaigrette to dinner.
Day 7
Breakfast (281 calories)
- 1 serving of Date & Pine Nut Overnight Oatmeal
A.M. Snack (100 calories)
- 3/4 cup nonfat plain Greek yogurt
Lunch (314 calories)
- 1 serving Slow-Cooker Vegan Chili
P.M. Snack (35 calories)
- 1 clementine
Dinner (463 calories)
- 1 serving of California Turkey Burgers & Baked Sweet Potato Fries
Daily Totals: 1,193 calories, 71 g protein, 142 g carbohydrates, 31 g fiber, 45 g fat, 9 g saturated fat, 1,356 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories: Add 1/3 cup chopped walnuts and 1 large peach to A.M. snack, add 1 large pear to lunch, add 1/3 cup unsalted dry-roasted almonds to P.M. snack, and add 2 cups mixed greens and 1 serving Sherry Dijon Vinaigrette to dinner.
thank you