DAY 1
Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds
1/2 grapefruit
Per serving: 276 cal, 11 g fat (0 g sat), 24 g carbs, 14 g sugar,TK mg sodium, TK g fiber, 21 g protein
Snack
5 celery sticks with 2 tsps almond butter
Per serving: 63 cal, 5 g fat (TK g sat), 3 g carbs, 0 g sugar, TK mg sodium, TK g fiber, 2 g protein
Lunch
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil
Per serving: 273 cal, 13 g fat (0 g sat), 5 g carbs, 0 g sugar, TK mg sodium, TK g fiber, 38 g protein
Snack
1 six-oz almond milk latte
10 cashews
Per serving: 129 cal, 9 g fat (0 g sat), 7 g carbs, 3 g sugar, TK mg sodium, TK g fiber, 4 g protein
Dinner
Green tea-marinated cod over lentil-currant salad (get the recipe!)
Per serving: 260 cal, 4 g fat (0 g sat), 33 g carbs, 13 g sugar, TK mg sodium, TK g fiber, 21 g protein
DAY 2
Best Diet Plan for Weight Loss
Breakfast
Broccoli rabe and egg toast (get the recipe!)
Per serving: 318 cal, 12 g fat (0 g sat), 41 g carbs, 7 g sugar, TK mg sodium, TK g fiber, 12 g protein
Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes
Per serving: 111 cal, 6 g fat (0 g sat), 6 g carbs, 3 g sugar, TK mg sodium, TK g fiber, 7 g protein
Lunch
Shrimp salad: 2 cups mixed baby greens, 5 shrimp, 1/4 steamed avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil
Per serving: 197 cal, 11 g fat (0 g sat), 15 g carbs, 0 g sugar, TK mg sodium, TK g fiber, 14 g protein
Snack
1 green apple with 2 tsp peanut butter and 1/2 tsp cinnamon
Per serving: 161 cal, 5 g fat (0 g sat), 29 g carbs, 20 g sugar, TK mg sodium, TK g fiber, 2 g protein
Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken
Per serving: 375 cal, 4 g fat (0 g sat), 46 g carbs, 14 g sugar, TK mg sodium, TK g fiber, 41 g protein
DAY 3
Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder
Per serving: 273 cal, 13 g fat (0 g sat), 5 g carbs, 0 g sugar, TK mg sodium, TK g fiber, 38 g protein
Snack
5 carrot sticks with 1 Tbsp hummus
Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas (get the recipe!)
Snack
12 small olives
1 oz Parmesan cheese
Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage
DAY 4
Breakfast
Salmon pesto tartine (get the recipe!)
Snack
1 cup jicama slices with 2 Tbsp tzatziki
Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts, 4 oz canned tuna, 1 tsp olive oil
Snack
1 cup blueberries
10 almonds
Dinner
4 oz grilled pork tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil
DAY 5
Breakfast
1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon
Snack
1 cup cucumber slices
2 Tbsp guacamole
Lunch
Avocado and cucumber nori rolls (get the recipe!)
Snack
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds
Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach
DAY 6
Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese (get the full recipe).
Snack
5 celery sticks with 2 tsp peanut butter
Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar (see the full recipe).
Snack
1/2 grapefruit
10 walnuts
Dinner
Quinoa stuffed pepper (get the recipe!)
DAY 7
Breakfast
Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa
Snack
1 sliced red bell pepper
2 Tbsps guacamole
Lunch
Kale chicken salad: 1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds
Snack
5 cups air-popped popcorn
Dinner
3-bean chili
