Welcome to your new, 1,500-calorie meal plan! Throughout the week, you'll enjoy deliciously satisfying meals and snacks picked by a registered dietitian that will boost energy and crush cravings — and still help you lose up to two pounds per week.
Don't sweat it. This meal plan is both flexible and easy, so you can swap any breakfasts for breakfasts, lunches for lunches, and so on. Drink as many calorie-free beverages (coffee, tea, water, etc.) as you want and have up to two snacks per day. You can safely lose up to two pounds per week and keep it up until you reach your weight-loss goal.
Kick off your week with an energy-packed (and chocolate-drizzled!) muffin.
Load one medium baked sweet potato with 1/4 cup canned navy beans (rinsed and drained), 1/4 cup salsa, 1/4 cup low sodium cheese, 1/2 cup 0% Greek yogurt, 1/4 avocado, and 1 tablespoon of chopped chives.
For a sweet treat, try these fruity skewers: Thread 1/2 cup pineapple chunks onto kabobs. Sprinkle with a pinch of cayenne. Top with 1 tablespoon of coconut chips and 10 cashews.
Later on, nosh on a snack pack of . ($24 for 20, )
After whipping up a curry- and cayenne-flavored filet, indulge in a for dessert.
Good news: You can take this burrito to go if you're rushing out the door in the morning.
Toss 1 cup of steamed lentils with 1 tablespoon each chopped scallion and walnuts, and 1/3 cup each of chopped cucumber, tomato, and carrots. For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.
Make creamy Asiago dippers by mi 1/2 cup 0% plain Greek yogurt with 1 wedge . Serve with 1/5 cups mixed crudités.
For a quick bite, pair one with 1/2 cup fresh or frozen berries.
Serve this glazed chicken with 3 ounces (about 12) frozen sweet potato fries, like these ones from .
Not only is this parfait a healthy way to kick off your morning, but the colorful berries and kiwi look good enough to Instagram.
To make Asian shrimp cups, combine 10 pre-cooked shrimp, 1/2 cup edamame, and 1/2 cup chopped red bell pepper with 2 tablespoons peanuts and 1 teaspoon lower sodium teriyaki sauce in a bowl. Divide among four large romaine lettuce leaves. Serve with a medium pear.
For a mid-morning munch, eat 1/2 cup grapes with one piece of part-skim cheese. Get your second snack in the form of 1 tablespoon of peanut butter and half of a medium pear.
Toast two . Top with 1 tablespoon of almond butter, 2 tablespoons chopped dates, and cinnamon to taste.
Having lunch out? Head to Chipotle and order a burrito bowl with romaine lettuce, fajita veggies, steak, and pinto beans (no rice). Skip the dressing and add one serving of corn salsa instead.
This pumpkin pie pudding is better than any PSL you'll order. Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg, and a drizzle of honey. One ounce of dry roasted unsalted pumpkin seeds can also curb cravings.
Fuel up for a long day ahead with multigrain rice and a protein-filled egg.
Pair 2 tablespoons hummus with 1 cup each sliced bell peppers and baby carrots for dipping.
Later, eat 1/2 cup thawed frozen strawberries with three . ($9 for 36 ounces, )
Follow up a seafood entree with "baked" apples for dessert. (Psst: They're actually cooked in the microwave.)
No, you don't have to give up bagels to lose weight. Spread 1 tablespoon whipped cream cheese on one . Top with 2 ounces smoked salmon, 1/4 avocado, 1/2 tomato (sliced), and 1 tablespoon chopped scallions. Serve with one sliced kiwi.
To make a lemony tuna salad, toss half of a 5-ounce can of water-packed lower-sodium tuna with 2 cups chopped romaine, 1/3 cup chopped jicama, 1/4 cup shredded carrots, 1/3 cup canned chickpeas (rinsed and drained), 1/2 cup edamame, 1/4 cup avocado, and 6 cherry tomatoes. For a dressing, add lemon juice to taste.
Mix it up and spread 1 tablespoon of cashew butter between slices of one small banana. Get your chip fix in the form of a 1-ounce bag of bean-based chips (about 20), like . ($15 for 9 bags, )
Pair a flavorful tenderloin with fave veggies sweet potatoes and Brussels sprouts.
Heat one container frozen as directed and plate with 1 cup of steamed spinach. Serve with a small orange.
Prep spiced apple wedges with yogurt by preheating the oven to 375 degrees. On a small rimmed baking sheet, toss two thinly sliced medium apples with 2 teaspoons of fresh ginger (grated and peeled) and 1/2 teaspoon of ground cinnamon. Roast 20 minutes or until tender. Serve with a dollop of low-fat vanilla Greek yogurt. For a deskside nosh, munch on 1 ounce (about 23) dry, roasted .
Filled with veggies, potatoes, and bacon (yes, bacon!), this homey dish will fill you right up. Bonus treat: Satisfy your sweet tooth with one package of for dessert.
Save these breakfast, lunch, and dinner ideas for later and follow for more health and nutrition advice.