30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian (2024)

Follow this anti-inflammatory meal plan for a month of meals and snacks tailored to reduce inflammation and promote weight loss. You’ll find an abundance of antioxidant-rich produce, healthy fats from fish, nuts and seeds, and plenty of flavor, too. To facilitate a smooth routine, we also included some meal-prep tips at the start of each week and opted for leftovers a few times throughout the month. Let’s get started!

Why This Meal Plan Is Great for You

This meal plan is great for you because it’s chock-full of anti-inflammatory ingredients while also being flexible and setting up a realistic routine. Healthy eating is not necessarily cut-and dried; perfection is not required to reduce inflammation. We included meals rich in ingredients that can help reduce inflammation, such as nuts, seeds, fish, avocado, beets, cherries, berries and dark leafy greens, to name a few.

To maximize nutrition and this plan's anti-inflammatory benefits, we opted to skip added sugars, which can exacerbate inflammation. We do, however, include foods that contain natural sugars, such as fruit, vegetables and unsweetened dairy, because these foods also provide many important nutrients, like vitamins, minerals, protein and fiber.

We mapped out a routine that can help facilitate weight loss by including nutrient-rich meals and snacks, providing at least 28 grams of satiating fiber each day and filling snacks throughout the day to stave off hunger. At first glance, inflammation and weight may not appear to be linked, but research shows that markers of chronic inflammation increase with weight gain and losing excessive weight can help reduce inflammation. If your goal is to lose weight, reducing inflammation is key.

To help promote weight loss, we set this plan at 1,500 calories a day, which is a level where many people will experience weight loss. We also included modifications for 1,200 and 2,000 calories per day for those with other calorie needs. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Listen to your hunger cues, make adjustments to fit your routine and know that this meal plan doesn’t have to be followed exactly to reap the benefits.

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.

Anti-Inflammatory Foods to Focus On

• Fish, especially fish rich in omega-3 fatty acids, such as salmon and tuna
• Shellfish
• Fruits
• Vegetables
• Olives and olive oil
• Avocado and avocado oil
• Nuts and seeds, including natural nut butters
• Beans
• Lentils
• Edamame
• Whole grains
• Herbs and spices
• Unsweetened fermented dairy, such as yogurt, kefir and cottage cheese

Week 1

How to Meal-Prep Your Week of Meals

1. Make Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 2 through 5.

Day 1

Breakfast (383 calories)

• 1 serving

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (463 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (409 calories)

• 1 serving

Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium

Make it 1,200 calories: Change lunch to 1 serving and change P.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

Day 2

Breakfast (325 calories)

• 1 serving Strawberry-Peach Chia Seed Smoothie
• 1 large hard-boiled egg

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (390 calories)

• 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (82 calories)

• ¾ cup low-fat plain kefir

Dinner (411 calories)

• 1 serving Cauliflower Steaks Piccata
• 1 serving
• ½ cup cooked quinoa

Evening Snack (98 calories)

• 1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit quinoa at dinner.

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (290 calories)

• 1 serving

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (390 calories)

• 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (49 calories)

• ½ cup cherries

Dinner (537 calories)

• 1 serving Slow-Cooker Marry Me Chicken with Barley

Evening Snack (98 calories)

• 1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and peppers with hummus at lunch plus omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner.

Day 4

Breakfast (325 calories)

• 1 serving Strawberry-Peach Chia Seed Smoothie
• 1 large hard-boiled egg

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (390 calories)

• 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Dinner (424 calories)

• 1 serving Roasted Chickpea Curry Bowl
• 1 serving

Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit kefir at P.M. snack.

Make it 2,000 calories: Add 1 serving to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch.

Day 5

Breakfast (290 calories)

• 1 serving

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (390 calories)

• 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (131 calories)

• 1 large pear

Dinner (552 calories)

• 1 serving
• 1 serving

Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack, change P.M. snack to 1 medium apple and omit at dinner.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 6

Breakfast (325 calories)

• 1 serving Strawberry-Peach Chia Seed Smoothie
• 1 large hard-boiled egg

A.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (463 calories)

• 1 serving

P.M. Snack (59 calories)

• 1 medium peach

Dinner (537 calories)

• 1 serving
• 1 serving Greens with Parmesan Vinaigrette

Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and change lunch to 1 serving .

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (383 calories)

• 1 serving

A.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Lunch (463 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (406 calories)

• 1 serving

Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium

Make it 1,200 calories: Omit kefir at A.M. snack and change lunch to 1 serving .

Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

Week 2

How to Meal-Prep Your Week of Meals

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 9 through 12.
2. Prepare to have for lunch on Days 9 through 12.

Day 8

Breakfast (368 calories)

• 1 serving Tofu Scramble
• 1 medium orange

A.M. Snack (131 calories)

• 1 large pear

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (447 calories)

• 1 serving

Evening Snack (98 calories)

• 1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium

Make it 1,200 calories: Omit orange at breakfast, change A.M. snack to 1 peach and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.

Day 9

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (361 calories)

• 1 serving
• 1 apple

P.M. Snack (111 calories)

• 1 stalk celery
• 1 Tbsp. natural peanut butter

Dinner (521 calories)

• 1 serving

Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and apple at lunch and change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 10

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (62 calories)

• 1 medium orange

Lunch (361 calories)

• 1 serving
• 1 apple

P.M. Snack (59 calories)

• 1 medium peach

Dinner (535 calories)

• 1 serving

Evening Snack (98 calories)

• 1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup sliced cucumber, omit apple at lunch, change P.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.

Day 11

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (361 calories)

• 1 serving
• 1 apple

P.M. Snack (115 calories)

• 1 medium bell pepper, sliced
• 3 Tbsp. hummus

Dinner (496 calories)

• 1 serving

Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack, apple at lunch and hummus at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 12

Breakfast (385 calories)

• 1 serving Overnight Oats with Chia Seeds

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (361 calories)

• 1 serving
• 1 apple

P.M. Snack (105 calories)

• 1 medium banana

Dinner (439 calories)

• 1 serving Greek Salad with Edamame
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium orange and omit baguette at dinner.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.

Day 13

Breakfast (368 calories)

• 1 serving Tofu Scramble
• 1 medium orange

A.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (391 calories)

• 1 serving

Meal-Prep Tip: Reserve leftover to have for dinner tomorrow.

Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium

Make it 1,200 calories: Omit kefir at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 14

Breakfast (368 calories)

• 1 serving Tofu Scramble
• 1 medium orange

A.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 plum

Dinner (391 calories)

• 1 serving

Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to dinner.

Week 3

How to Meal-Prep Your Week of Meals

1. Make Vegan White Bean Chili to have for lunch on Days 16 through 19.

Day 15

Breakfast (330 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (340 calories)

• 1 serving
• 1 medium peach

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (588 calories)

• 1 serving

Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, omit peach at lunch and change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add 1 serving to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 16

Breakfast (358 calories)

• 1 serving Bircher Muesli

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (326 calories)

• 1 serving Vegan White Bean Chili
• ½ cup blueberries

P.M. Snack (82 calories)

• ¾ cup low-fat plain kefir

Dinner (521 calories)

• 1 serving
• 1 serving

Daily Totals: 1,501 calories, 69g fat, 61g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie and change A.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 17

Breakfast (358 calories)

• 1 serving Bircher Muesli

A.M. Snack (131 calories)

• 1 large pear

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

P.M. Snack (62 calories)

• 1 medium orange

Dinner (564 calories)

• 1 serving

Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, change A.M. snack to 1 plum and omit yogurt at lunch.

Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 18

Breakfast (358 calories)

• 1 serving Bircher Muesli

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

P.M. Snack (95 calories)

• 1 medium apple

Dinner (428 calories)

• 1 serving Lemon-Herb Roasted Chicken
• 1 serving Cabbage Caesar Salad

Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and omit yogurt at lunch.

Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 19

Breakfast (358 calories)

• 1 serving Bircher Muesli

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (393 calories)

• 1 serving Vegan White Bean Chili
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

P.M. Snack (140 calories)

• 1 cup low-fat plain kefir
• 1 plum

Dinner (415 calories)

• 1 serving High-Protein Grilled Chicken Salad

Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium

Make it 1,200 calories: Change breakfast to ¼ cup blueberries and omit kefir at P.M. snack.

Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 20

Breakfast (330 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (376 calories)

• 1 serving
• 1 medium apple

P.M. Snack (241 calories)

• 1 large pear
• 1 cup low-fat plain kefir

Dinner (356 calories)

• 1 serving Tuna Niçoise Salad

Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and omit pear at P.M. snack.

Make it 2,000 calories: Add 1 serving to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 21

Breakfast (330 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (376 calories)

• 1 serving

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (392 calories)

• 1 serving

Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make to have for lunch on Days 23 through 26.

Day 22

Breakfast (286 calories)

• 1 serving
• 1 medium orange

A.M. Snack (236 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (463 calories)

• 1 serving

P.M. Snack (131 calories)

• 1 large pear

Dinner (402 calories)

• 1 serving Skillet Lemon-Garlic Salmon
• 1 serving

Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and change lunch to 1 serving .

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 23

Breakfast (286 calories)

• 1 serving
• 1 medium orange

A.M. Snack (241 calories)

• 1 large pear
• 1 cup low-fat plain kefir

Lunch (374 calories)

• 1 serving

P.M. Snack (143 calories)

• 1 cup blackberries
• ½ cup unsalted low-fat cottage cheese

Dinner (452 calories)

• 1 serving

Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and omit cottage cheese at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 24

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (473 calories)

• 1 serving Grilled Blackened Shrimp Tacos
• 1 serving

Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium

Make it 1,200 calories: Omit chia seeds at breakfast, change A.M. snack to ¼ cup blueberries and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 25

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

A.M. Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (440 calories)

• 1 serving
• 1 serving Massaged Kale Salad

Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium

Make it 1,200 calories: Omit chopped pecans at breakfast, change A.M. snack to 1 plum and omit peanut butter at P.M. snack.

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 26

Breakfast (286 calories)

• 1 serving
• 1 medium orange

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (374 calories)

• 1 serving

P.M. Snack (143 calories)

• 1 cup blackberries
• ½ cup unsalted low-fat cottage cheese

Dinner (411 calories)

• 1 serving Baked Mahi-Mahi with Garlic-Herb Butter
• 1 serving

Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium

Make it 1,200 calories: Omit peanut butter at A.M. snack and cottage cheese at P.M. snack plus reduce to ½ cup blackberries at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 27

Breakfast (286 calories)

• 1 serving
• 1 medium orange

A.M. Snack (236 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. chopped walnuts

Lunch (463 calories)

• 1 serving

P.M. Snack (124 calories)

• ½ cup unsalted low-fat cottage cheese
• ½ cup blueberries

Dinner (404 calories)

• 1 serving

Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium

Make it 1,200 calories: Omit yogurt and walnuts at A.M. snack and cottage cheese at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 28

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

A.M. Snack (141 calories)

• 1 medium peach
• ¾ cup low-fat plain kefir

Lunch (463 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (446 calories)

• 1 serving Pesto Salmon

Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium

Make it 1,200 calories: Omit kefir at A.M. snack and change lunch to 1 serving .

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

Week 5

Day 29

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (390 calories)

• 1 serving

Meal-Prep Tip: Reserve leftover to have for dinner tomorrow.

Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and P.M. snack to 1 medium orange.

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving as an evening snack.

Day 30

Breakfast (383 calories)

• 1 serving

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (131 calories)

• 1 large pear

Dinner (390 calories)

• 1 serving

Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.