CategoriesWeight Loss
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2200 Calories

(Download Meal Plan)

Breakfast (450 calories)

Option 1:

  • 1 cup of cooked steel-cut oatmeal
  • 1/2 cup of mixed berries
  • 1 tablespoon of chopped walnuts
  • 1 teaspoon of honey
  • 1 cup of unsweetened almond milk

Option 2:

  • 2 slices of whole wheat toast
  • 2 scrambled eggs
  • 1 small avocado
  • 1 medium tomato
  • 1 small orange

Snack (150 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of almond butter
  • 5 raw almonds

Option 2:

  • 1 small banana
  • 1/2 cup of low-fat Greek yogurt
  • 1 teaspoon of honey

Lunch (600 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small bag of baby carrots
  • 1 small whole wheat dinner roll

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole wheat dinner roll
  • 1 small orange

Snack (150 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese
  • 5 whole grain crackers

Option 2:

  • 1 small apple
  • 1/2 cup of low-fat cottage cheese
  • 1 teaspoon of honey

Dinner (850 calories)

Option 1:

  • 8 oz. of baked salmon
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small apple
  • 1 small square of dark chocolate (70% cacao)

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small orange
  • 1 small square of dark chocolate (70% cacao)

Total Calories: 2200

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
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2500 Calories

(Download Meal Plan)

Breakfast (500 calories)

Option 1:

  • 2 slices of whole grain bread
  • 2 scrambled eggs
  • 1/2 avocado
  • 1 small tomato
  • 1 small orange
  • 1 cup of unsweetened almond milk

Option 2:

  • 1/2 cup of cooked oatmeal
  • 1 tablespoon of chia seeds
  • 1/2 cup of mixed berries
  • 1 tablespoon of almond butter
  • 1 cup of unsweetened almond milk

Snack (200 calories)

Option 1:

  • 1 medium apple
  • 1 tablespoon of peanut butter
  • 5 whole grain crackers

Option 2:

  • 1 small banana
  • 1/2 cup of low-fat Greek yogurt
  • 1 teaspoon of honey

Lunch (700 calories)

Option 1:

  • 2 slices of whole grain bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Snack (200 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese
  • 5 whole grain crackers

Option 2:

  • 1 small apple
  • 1/2 cup of low-fat cottage cheese
  • 1 teaspoon of honey

Dinner (900 calories)

Option 1:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll
  • 1 small apple
  • 1 small square of dark chocolate (70% cacao)

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll
  • 1 small orange
  • 1 small square of dark chocolate (70% cacao)

Total Calories: 2500

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
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2000 Calories

(Download Meal Plan)

Breakfast (400 calories)

Option 1:

  • 1 cup of cooked oatmeal
  • 1/2 cup of blueberries
  • 1 tablespoon of chia seeds
  • 1 teaspoon of honey
  • 1 cup of unsweetened almond milk

Option 2:

  • 2 slices of whole wheat toast
  • 2 scrambled eggs
  • 1 small avocado
  • 1 medium tomato

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of almond butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (500 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole wheat dinner roll

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (800 calories)

Option 1:

  • 8 oz. of baked chicken breast
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small apple

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small orange

Total Calories: 2000

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
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1800 Calories

(Download Meal Plan)

Breakfast (400 calories)

Option 1:

  • 1 slice of whole wheat toast
  • 1 tablespoon of almond butter
  • 1 medium banana
  • 1 cup of unsweetened almond milk

Option 2:

  • 2 whole eggs
  • 1 slice of whole wheat toast
  • 1/2 avocado
  • 1 medium tomato

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (500 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole wheat dinner roll

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (700 calories)

Option 1:

  • 6 oz. of baked chicken breast
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes

Option 2:

  • 6 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes

Total Calories: 1800

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
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1600 Calories

(Download Meal Plan)

Breakfast (350 calories)

Option 1:

  • 1 slice of whole wheat toast
  • 1 tablespoon of almond butter
  • 1 medium banana
  • 1 cup of unsweetened almond milk

Option 2:

  • 1 cup of cooked oatmeal
  • 1/2 cup of blueberries
  • 1 tablespoon of chia seeds
  • 1 teaspoon of honey

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (400 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 3 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled shrimp
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (550 calories)

Option 1:

  • 4 oz. of baked salmon
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll

Option 2:

  • 4 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll

Total Calories: 1600

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
By

1400 Calories

(Download Meal Plan)

Breakfast (300 calories)

Option 1:

  • 1 whole wheat English muffin
  • 1 egg
  • 1 slice of cheddar cheese
  • 1 cup of berries

Option 2:

  • 1 cup of plain Greek yogurt
  • 1 small banana
  • 1 tablespoon of honey
  • 1 tablespoon of chopped nuts

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (400 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 3 oz. of roasted turkey breast
  • 1 slice of Swiss cheese
  • 1 tablespoon of mustard
  • 1 cup of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled chicken breast
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (500 calories)

Option 1:

  • 4 oz. of baked salmon
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans

Option 2:

  • 4 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa

Total Calories: 1400

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.