Choose from each category to build your weekly meal plan. Remember to list the items in your your grocery list then go shop for these items. This way you are not buying stuff you don’t need.

Breakfast:

300 CALORIES PER SERVING

  1. Peanut butter and apple quesadilla:8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple
  2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots
  3. 1 egg scrambledin 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice
  4. Strawberry French toast:1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries
  5. 1 cup toasted oat cereal+ 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts
  6. Egg sandwich:1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato
  7. Pancakes and bacon:2 frozen pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon
  8. 1 cup bran flakes+ 1 cup 1% milk or soy milk + ¾ cup blueberries
  9. Huevos rancheros:6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
  10. Sunflower pear waffle:1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear
  11. Maple almond oatmeal:1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp maple syrup
  12. Smoked salmon roll-up:8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion
  13. Smoothie!1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg
  14. Greek yogurt parfait:8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds

Lunch:

400 CALORIES PER SERVING

  1. Veggie Jack burger:Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
  2. Turkey-bacon-avocado pita:2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
  3. Blue cheese chicken pita:½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach
  4. Turkey Swiss burger:4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
  5. Black bean-tomato soup:1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
  6. Grilled shrimp Caesar:3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
  7. Pasta salad:2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
  8. Chicken Cheddar sandwich:3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
  9. Takeout!1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
  10. Mediterranean tuna wrap:3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple
  11. Couscous with chickpeas:⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
  12. Cheese quesadilla:two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
  13. Roast beef horseradish sandwich:2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
  14. Asian spinach salad:3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

Dinner

500 CALORIES PER SERVING

  1. 4 oz lean sirloin steak;½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil
  2. Lemon pasta with salmon and asparagus:2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil
  3. Mexican burrito bowl:⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
  4. Takeout!3 oz ginger chicken with broccoli + 6 oz brown rice
  5. Italian tilapia:6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
  6. 6 oz roast pork tenderloin;1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil
  7. Chicken stir-fry:4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked
  8. Pasta with cannellini and feta:2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta
  9. Spaghetti and meatballs:2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette
  10. Portobello burger parmigiana:1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette
  11. 5 oz tuna steak;½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil
  12. 1 cup summer chili:¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
  13. Pasta with chicken and spinach:2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan
  14. BBQ!Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

*Measure this amount of pasta, rice or couscous before cooking

Snacks:

150 CALORIES PER SERVING

  • 6-oz container 0% fat fruit-flavored Greek yogurt
  • 45 pistachios
  • 6-oz glass wine
  • ½ pear + two 1″ Brie cubes
  • Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta
  • 1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers
  • 1 sliced bell pepper + ¼ cup hummus
  • 12 oz beer
  • ½ banana + 1 Tbsp peanut butter
  • ¾ cup light chocolate ice cream
  • 4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder
  • 12 oz nonfat latte; 1 Oreo
  • 1 mini cinnamon raisin bagel + 1 Tbsp soy butter
  • ½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries
  • 1.14-oz bag of pretzel M&M’s

You’ve made smart choices six days in a row—now it’s time to indulge a little. On the seventh day (or another day you choose), relax the rules and do one of the following:

  • Add a third treat or snack from the “Snacks, Sweets & Treats” list above.
  • Follow the slim-down plan for breakfast and lunch, skip the snacks, and eat whatever you want for dinner.
  • Forgo the snacks and have dessert after dinner.