The Finest 30-Day Excessive-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian

Rising analysis, together with a 2019 examine printed in Nature Drugs, hyperlinks power irritation to a number of well being circumstances, together with kind 2 diabetes, coronary heart illness, kidney illness and even some cancers. In reality, the examine credit these power inflammatory well being circumstances as accountable for over 50% of deaths. Although it is too easy to level to power irritation as the one purpose these illnesses develop (different components embody genetics and the setting), it actually motivates us to include extra anti-inflammatory vitamins into our diets. Meals with inflammation-reducing advantages embody antioxidant-rich produce, equivalent to berries and darkish leafy greens, and meals with unsaturated fats, like salmon, nuts and seeds.

This plan features a month of meals and snacks incorporating the ideas of the anti-inflammatory weight-reduction plan whereas pumping up the protein. Every day gives a minimum of 75 grams of protein and 28 grams of fiber, so you may benefit from the scrumptious flavors of this anti-inflammatory weight-reduction plan plan whereas preserving starvation at bay because of the satisfying energy of those two vitamins. Although weight-reduction plan is a vital issue, it is useful to incorporate different methods to scale back irritation, equivalent to enhancing sleep high quality, decreasing stress and incorporating common train. As a result of many individuals comply with meal plans to help with weight reduction, this plan is about at 1,500 energy per day. We additionally included modifications for 1,200 and a pair of,000 energy per day for these with different calorie wants.

Anti-Inflammatory Meals to Embody

• Fruits: particularly cherries, blackberries, raspberries and blueberries
• Greens: like darkish leafy greens, cruciferous veggies (broccoli, cauliflower, cabbage) and beets
• Fish: particularly fatty fish like salmon, tuna, sardines and mackerel
• Nuts and seeds: together with pure nut butters, chia seeds and flaxseeds
• Avocado
• Olive oil
• Complete grains: quinoa, bulgur, oats, entire wheat, brown rice, corn tortillas
• Legumes: like beans, lentils and edamame
• Eggs
• Herbs and spices

Meal-Prep for the Month

1. Make Vegan Freezer Breakfast Burritos to have for breakfast on Days 2, 5, 7, 10, 12 and 13.
2. Put together Grandpa’s Do-it-yourself Granola to have with breakfast all through the month.
3. Make Cranberry-Almond Power Balls to have as snacks all through the primary two weeks.

WEEK 1

Find out how to Meal-Prep This Week:

1. Make Sesame Kohlrabi & Rooster Salad to have for lunch on Days 2 by 5.

Day 1

Breakfast (400 energy)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (35 energy)

• 1 clementine

Lunch (417 energy)

• 1 serving Inexperienced Goddess Sandwich
• 1 plum

P.M. Snack (200 energy)

• 1 cup edamame, in pods

Dinner (460 energy)

• 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

Each day Totals: 1,511 energy, 52g fats, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodium

Make it 1,200 energy: Omit kefir at breakfast and alter P.M. snack to 1/4 cup sliced cucumber.

Make it 2,000 energy: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 serving Pineapple & Avocado Salad to dinner.

Day 2

Breakfast (364 energy)

• 1 serving Vegan Freezer Breakfast Burritos
• 1 clementine

A.M. Snack (170 energy)

• 3 Cranberry-Almond Power Balls

Lunch (432 energy)

• 1 serving Sesame Kohlrabi & Rooster Salad

P.M. Snack (139 energy)

• 1 cup blackberries
• 10 unsalted dry-roasted almonds

Dinner (412 energy)

• 1 serving Shredded Rooster & Avocado Nacho Salad

Each day Totals: 1,517 energy, 74g fats, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodium

Make it 1,200 energy: Omit clementine at breakfast, change A.M. snack to 1/4 cup sliced cucumber and alter P.M. snack to 1/2 cup blackberries.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and enhance to 1/4 cup unsalted dry-roasted almonds at P.M. snack.

Day 3

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (131 energy)

• 1 massive pear

Lunch (432 energy)

• 1 serving Sesame Kohlrabi & Rooster Salad

P.M. Snack (112 energy)

• 2 Cranberry-Almond Power Balls

Dinner (463 energy)

• 1 serving Eggplant Rollatini
• 2 cups blended greens
• 1 serving Lemon-Garlic French dressing

Each day Totals: 1,519 energy, 77g fats, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodium

Make it 1,200 energy: Change A.M. snack to 1/4 cup blueberries, scale back to 1 Cranberry-Almond Power Ball at P.M. snack and omit blended greens with Lemon-Garlic French dressing at dinner.

Make it 2,000 energy: Add 1 medium peach to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack, enhance to three Cranberry-Almond Power Balls at P.M. snack and add 1/2 an avocado to dinner.

Day 4

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (56 energy)

• 1 Cranberry-Almond Power Ball

Lunch (432 energy)

• 1 serving Sesame Kohlrabi & Rooster Salad

P.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Dinner (420 energy)

• 1 serving Lemony Lentil Salad with Feta
• 1 6-inch whole-wheat pita

Each day Totals: 1,495 energy, 72g fats, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodium

Make it 1,200 energy: Change P.M. snack to 1 plum and omit pita at dinner.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, enhance to three Cranberry-Almond Power Balls at A.M. snack and add 1 medium apple to P.M. snack.

Day 5

Breakfast (364 energy)

• 1 serving Vegan Freezer Breakfast Burritos
• 1 clementine

A.M. Snack (166 energy)

• 1 Cranberry-Almond Power Ball
• 1 cup low-fat plain kefir

Lunch (432 energy)

• 1 serving Sesame Kohlrabi & Rooster Salad

P.M. Snack (64 energy)

• 1 cup raspberries

Dinner (474 energy)

• 1 serving Rooster Fajita Casserole

Each day Totals: 1,500 energy, 66g fats, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodium

Make it 1,200 energy: Change breakfast to 1 serving Sprouted-Grain Toast with Peanut Butter & Banana, change A.M. snack to 1/4 cup sliced cucumber and scale back to 1/4 cup raspberries at P.M. snack.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 6

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (41 energy)

• 2/3 cup blackberries

Lunch (417 energy)

• 1 serving Inexperienced Goddess Sandwich
• 1 plum

P.M. Snack (151 energy)

• ¾ cup low-fat plain Greek yogurt
• ⅔ cup raspberries

Dinner (505 energy)

• 1 serving Sheet-Pan Shrimp, Pineapple & Peppers with Rice

Each day Totals: 1,494 energy, 53g fats, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodium

Make it 1,200 energy: Scale back to 1/3 cup blackberries at A.M. snack, change lunch to Cucumber Salad Sandwich and alter P.M. snack to 1/3 cup raspberries.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

Day 7

Breakfast (364 energy)

• 1 serving Vegan Freezer Breakfast Burritos
• 1 clementine

A.M. Snack (187 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ¼ cup blueberries

Lunch (417 energy)

• 1 serving Inexperienced Goddess Sandwich
• 1 plum

P.M. Snack (108 energy)

• 1 massive hard-boiled egg
• 1 plum

Dinner (432 energy)

• 1 serving Avocado Tuna Spinach Salad

Each day Totals: 1,507 energy, 73g fats, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodium

Make it 1,200 energy: Omit clementine at breakfast, change A.M. snack to 1/4 cup sliced cucumber and omit hard-boiled egg at P.M. snack.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

WEEK 2

Find out how to Meal-Prep This Week:

1. Make In a single day Oats with Chia Seeds to have for breakfast on Days 9 and 11.
2. Put together Greek Salad with Edamame to have for lunch on Days 9 by 12.

Day 8

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (62 energy)

• 1 cup blackberries

Lunch (460 energy)

• 1 serving Mason Jar Energy Salad with Chickpeas & Tuna
• 1 plum

P.M. Snack (112 energy)

• 2 Cranberry-Almond Power Balls

Dinner (486 energy)

• 1 serving Sesame Peanut Noodles with Rooster & Zucchini

Each day Totals: 1,500 energy, 65g fats, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodium

Make it 1,200 energy: Scale back to three/4 cup low-fat plain Greek yogurt at breakfast, scale back to 1/4 cup blackberries at A.M. snack, change lunch to 1 serving White Bean & Veggie Salad, plus change P.M. snack to 1/4 cup blueberries.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and alter A.M. snack to 1/4 cup unsalted dry-roasted almonds.

Day 9

Breakfast (390 energy)

• 1 serving In a single day Oats with Chia Seeds

A.M. Snack (187 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ⅓ cup raspberries

Lunch (344 energy)

• 1 serving Greek Salad with Edamame

P.M. Snack (78 energy)

• 1 massive hard-boiled egg

Dinner (481 energy)

• 1 serving Salmon Rice Bowl

Each day Totals: 1,479 energy, 81g fats, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodium

Make it 1,200 energy: Change A.M. snack to 2/3 cup raspberries, change P.M. snack to 1/4 cup sliced cucumber and alter dinner to Rosemary Roasted Salmon with Asparagus & Potatoes.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

Day 10

Breakfast (364 energy)

• 1 serving Vegan Freezer Breakfast Burritos
• 1 clementine

A.M. Snack (95 energy)

• 1 medium apple

Lunch (344 energy)

• 1 serving Greek Salad with Edamame

P.M. Snack (170 energy)

• 3 Cranberry-Almond Power Balls

Dinner (516 energy)

• 1 serving Gradual-Cooker Rooster & Pinto Bean Enchilada Casserole

Each day Totals: 1,487 energy, 63g fats, 83g protein, 154g carbohydrate, 31g fiber, 1,862mg

Make it 1,200 energy: Omit clementine at breakfast, change A.M. snack to 1/4 cup sliced cucumber and alter P.M. snack to 1/4 cup blackberries.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 1 1/2 Tbsp. pure peanut butter to A.M. snack.

Day 11

Breakfast (390 energy)

• 1 serving In a single day Oats with Chia Seeds

A.M. Snack (182 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ¼ cup raspberries

Lunch (344 energy)

• 1 serving Greek Salad with Edamame

P.M. Snack (82 energy)

• ¾ cup low-fat plain kefir

Dinner (518 energy)

• 1 serving Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot French dressing

Each day Totals: 1,515 energy, 81g fats, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodium

Make it 1,200 energy: Omit yogurt at A.M. snack and alter dinner to 1 serving Rooster Caesar Pasta Salad.

Make it 2,000 energy: Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 serving Fundamental Inexperienced Salad with French dressing to dinner.

Day 12

Breakfast (364 energy)

• 1 serving Vegan Freezer Breakfast Burritos
• 1 clementine

A.M. Snack (182 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ¼ cup raspberries

Lunch (344 energy)

• 1 serving Greek Salad with Edamame

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (533 energy)

• 1 serving Baked Mahi-Mahi with Garlic-Herb Butter
• 1 serving Quinoa Salad with Feta, Olives & Tomatoes

Meal-Prep Tip: Reserve two servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on Days 13 and 14.

Each day Totals: 1,483 energy, 67g fats, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodium

Make it 1,200 energy: Omit yogurt at A.M. snack, scale back to 1/2 cup blackberries at P.M. snack and alter aspect dish at dinner to 1 serving Conventional Greek Salad.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 13

Breakfast (364 energy)

• 1 serving Vegan Freezer Breakfast Burritos
• 1 clementine

A.M. Snack (150 energy)

• 3/4 cup edamame, in pods

Lunch (359 energy)

• 1 serving Quinoa Salad with Feta, Olives & Tomatoes

P.M. Snack (131 energy)

• 1 massive pear

Dinner (498 energy)

• 1 serving Weeknight Lemon Rooster Skillet Dinner
• 2 cups blended greens
• 1 serving Lemon-Garlic French dressing

Each day Totals: 1,501 energy, 60g fats, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodium

Make it 1,200 energy: Change A.M. snack to 1 plum, change P.M. snack to 1 apple and omit aspect salad at dinner.

Make it 2,000 energy: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 14

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (160 energy)

• 2 Cranberry-Almond Power Balls
• ¾ cup raspberries

Lunch (359 energy)

• 1 serving Quinoa Salad with Feta, Olives & Tomatoes

P.M. Snack (172 energy)

• 1 cup low-fat plain kefir
• 1 cup blackberries

Dinner (431 energy)

• 1 serving Inexperienced Goddess Farro Bowl

Each day Totals: 1,502 energy, 67g fats, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodium

Make it 1,200 energy: Omit vitality balls at A.M. snack and alter P.M. snack to 1/4 cup sliced cucumber.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

WEEK 3

Find out how to Meal-Prep This Week:

1. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 by 19.
2. Put together Whipped Cottage Cheese to have as a snack all through the week.

Day 15

Breakfast (287 energy)

• 1 serving Spinach & Feta Frittata
• 1 medium apple, sliced

A.M. Snack (68 energy)

• 1 serving Whipped Cottage Cheese
• 1 medium bell pepper, sliced

Lunch (534 energy)

• 1 serving White Bean & Veggie Salad
• 1 serving Every thing Bagel Avocado Toast

P.M. Snack (200 energy)

• 1 cup edamame, in pods

Dinner (409 energy)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Each day Totals: 1,498 energy, 79g fats, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodium

Make it 1,200 energy: Omit Every thing Bagel Avocado Toast at lunch and scale back to 1/2 cup edamame at P.M. snack.

Make it 2,000 energy: Add 1 serving Berry-Kefir Smoothie to breakfast, enhance to 1 1/2 cups edamame at P.M. snack, and have 1 banana as a night snack.

Day 16

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (68 energy)

• 1 serving Whipped Cottage Cheese
• 1 medium bell pepper, sliced

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (256 energy)

• 1 cup raspberries
• 25 unsalted dry-roasted almonds

Dinner (445 energy)

• 1 serving Crustless Broccoli-Cheddar Quiche
• 1 serving Cucumber, Tomato & Avocado Salad

Each day Totals: 1,525 energy, 93g fats, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodium

Make it 1,200 energy: Scale back to 1/4 cup Grandpa’s Do-it-yourself Granola at breakfast and omit almonds at P.M. snack.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Every thing Bagel Avocado Toast to lunch.

Day 17

Breakfast (400 energy)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (200 energy)

• 1 cup edamame, in pods

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (142 energy)

• 1 serving Whipped Cottage Cheese
• 1 cup sliced cucumber
• 1 medium apple

Dinner (387 energy)

• 1 serving Rooster Cutlets with Tomatoes & Olives
• 1 cup cooked whole-wheat macaroni

Each day Totals: 1,503 energy, 52g fats, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodium

Make it 1,200 energy: Change A.M. snack to 1/4 cup raspberries and omit apple at P.M. snack.

Make it 2,000 energy: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Every thing Bagel Avocado Toast to lunch.

Day 18

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (178 energy)

• 1 serving Whipped Cottage Cheese
• 1 cup sliced cucumber
• 1 massive pear

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (508 energy)

• 1 serving Inexperienced Goddess Ricotta Pasta
• 1 serving Fundamental Inexperienced Salad with French dressing

Each day Totals: 1,503 energy, 67g fats, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodium

Make it 1,200 energy: Scale back to 1/4 cup Grandpa’s Do-it-yourself Granola at breakfast, swap 1 medium peach for the pear at A.M. snack and omit aspect salad at dinner.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.

Day 19

Breakfast (400 energy)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (81 energy)

• 1 serving Whipped Cottage Cheese
• 1 cup sliced carrots

Lunch (374 energy)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (155 energy)

• 3/4 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 plum

Dinner (492 energy)

• 1 serving Gradual-Cooker Black Bean & Brown Rice Stuffed Peppers
• 1 serving Guacamole Chopped Salad

Meal-Prep Tip: Reserve two servings Gradual-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on Days 20 and 21.

Each day Totals: 1,502 energy, 71g fats, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodium

Make it 1,200 energy: Scale back to 1/2 cup kefir at breakfast and omit Guacamole Chopped Salad at dinner.

Make it 2,000 energy: Add 1 massive pear to breakfast, 1 serving Every thing Bagel Avocado Toast to lunch and 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 20

Breakfast (400 energy)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (182 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ¼ cup raspberries

Lunch (342 energy)

• 1 serving Gradual-Cooker Black Bean & Brown Rice Stuffed Peppers
• 1 medium apple

P.M. Snack (30 energy)

• 1 plum

Dinner (568 energy)

• 1 serving Seared Halibut Fish Tacos with Cilantro Slaw
• 1 serving Pineapple & Avocado Salad

Each day Totals: 1,521 energy, 53g fats, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodium

Make it 1,200 energy: Omit kefir at breakfast and omit Pineapple & Avocado Salad at dinner.

Make it 2,000 energy: Add 1 serving Berry-Kefir Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 21

Breakfast (287 energy)

• 1 serving Spinach & Feta Frittata
• 1 medium apple, sliced

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (352 energy)

• 1 serving Gradual-Cooker Black Bean & Brown Rice Stuffed Peppers
• 1 medium banana

P.M. Snack (252 energy)

• 3/4 cup low-fat plain strained yogurt, equivalent to Greek-style
• ½ cup raspberries
• 2 Tbsp. chopped walnuts

Dinner (422 energy)

• 1 serving Sheet-Pan Roasted Salmon & Greens

Each day Totals: 1,519 energy, 72g fats, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodium

Make it 1,200 energy: Change A.M. snack to 1/4 cup sliced cucumber and omit walnuts at P.M. snack.

Make it 2,000 energy: Add 1 serving Berry-Kefir Smoothie to breakfast, enhance to three Tbsp. chopped walnuts at P.M. snack and add 2 cups blended greens with 1 serving Lemon-Garlic French dressing to dinner.

WEEK 4

Find out how to Meal-Prep This Week:

1. Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on Days 23, 25, 27 and 28.
2. Put together Rooster & Kale Soup to have for lunch on Days 23 by 26.
3. Make Blueberry-Lemon Power Balls to have as snacks all through the week.

Day 22

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (59 energy)

• 1 medium peach

Lunch (402 energy)

• 1 serving Rooster & Kale Soup
• 1 massive pear

P.M. Snack (125 energy)

• 2 Blueberry-Lemon Power Balls

Dinner (529 energy)

• 1 serving Fish Taco Bowls with Inexperienced Cabbage Slaw

Each day Totals: 1,495 energy, 51g fats, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodium

Make it 1,200 energy: Scale back to 1/4 cup Grandpa’s Do-it-yourself Granola at breakfast and alter dinner to 1 serving Grilled Fish Tacos.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.

Day 23

Breakfast (331 energy)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 medium apple

A.M. Snack (116 energy)

• 15 unsalted dry-roasted almonds

Lunch (402 energy)

• 1 serving Rooster & Kale Soup
• 1 massive pear

P.M. Snack (125 energy)

• 2 Blueberry-Lemon Power Balls

Dinner (522 energy)

• 1 serving Copycat Sweetgreen Rooster Pesto Parm Bowl

Each day Totals: 1,496 energy, 64g fats, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodium

Make it 1,200 energy: Omit pear at lunch and alter dinner to 1 serving Seared Rooster with Mango Salsa & Spaghetti Squash.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to breakfast, enhance to 30 unsalted dry-roasted almonds at A.M. snack and add 1 serving Every thing Bagel Avocado Toast to lunch.

Day 24

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (110 energy)

• 1 cup low-fat plain kefir

Lunch (402 energy)

• 1 serving Rooster & Kale Soup
• 1 massive pear

P.M. Snack (30 energy)

• 1 plum

Dinner (588 energy)

• 1 serving Massaged Kale Salad with Roasted Candy Potato & Black Beans

Each day Totals: 1,512 energy, 53g fats, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodium

Make it 1,200 energy: Scale back to 1/4 cup Grandpa’s Do-it-yourself Granola at breakfast and alter dinner to 1 serving Vegetarian Chopped Energy Salad with Creamy Cilantro Dressing.

Make it 2,000 energy: Add 30 unsalted dry-roasted almonds to A.M. snack, add 1 cup edamame, in pods, to P.M. snack, and have 1 medium peach as a night snack.

Day 25

Breakfast (331 energy)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 medium apple

A.M. Snack (193 energy)

• 25 unsalted dry-roasted almonds

Lunch (402 energy)

• 1 serving Rooster & Kale Soup
• 1 massive pear

P.M. Snack (190 energy)

• 3 Blueberry-Lemon Power Balls

Dinner (398 energy)

• 1 serving Grilled Rooster & Vegetable Salad with Chickpeas & Feta

Meal-Prep Tip: Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on Days 26 by 29.

Each day Totals: 1,514 energy, 63g fats, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodium

Make it 1,200 energy: Change A.M. snack to 1 plum and scale back to 1 vitality ball at P.M. snack.

Make it 2,000 energy: Add 2 Tbsp. creamy pure peanut butter to breakfast, add 1 serving Every thing Bagel Avocado Toast to lunch, and have 1 medium banana as a night snack.

Day 26

Breakfast (400 energy)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (200 energy)

• 1 cup edamame, in pods

Lunch (387 energy)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 massive pear

P.M. Snack (59 energy)

• 1 medium peach

Dinner (441 energy)

• 1 serving Simple Baked Fish Fillets
• 1 serving Avocado Caprese Salad

Each day Totals: 1,486 energy, 59g fats, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodium

Make it 1,200 energy: Omit kefir at breakfast and alter A.M. snack to 1 plum.

Make it 2,000 energy: Add 1 serving Every thing Bagel Avocado Toast to lunch, add 30 unsalted dry-roasted almonds to P.M. snack, and have 1 medium banana as a night snack.

Day 27

Breakfast (331 energy)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 medium apple

A.M. Snack (198 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ½ cup raspberries

Lunch (387 energy)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 massive pear

P.M. Snack (190 energy)

• 3 Blueberry-Lemon Power Balls

Dinner (411 energy)

• 1 serving Cauliflower Rice Bowls with Grilled Rooster

Each day Totals: 1,516 energy, 72g fats, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodium

Make it 1,200 energy: Omit yogurt at A.M. snack and pear at lunch.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to breakfast (to eat with apple) and three Tbsp. chopped walnuts to A.M. snack.

Day 28

Breakfast (331 energy)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 medium apple

A.M. Snack (245 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Lunch (387 energy)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 massive pear

P.M. Snack (125 energy)

• 2 Blueberry-Lemon Power Balls

Dinner (433 energy)

• 1 serving Grilled Salmon & Greens with Charred Lemon-Garlic French dressing
• ½ cup cooked quinoa

Each day Totals: 1,522 energy, 65g fats, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodium

Make it 1,200 energy: Omit yogurt and walnuts at A.M. snack and omit pear at lunch.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to breakfast and 1 serving Guacamole Chopped Salad to dinner.

WEEK 5

Day 29

Breakfast (381 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• 1 serving Grandpa’s Do-it-yourself Granola

A.M. Snack (155 energy)

• 2 massive hard-boiled eggs

Lunch (387 energy)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 massive pear

P.M. Snack (112 energy)

• ½ cup low-fat cottage cheese
• 1 plum

Dinner (477 energy)

• 1 serving Candy Potato-Black Bean Tacos

Each day Totals: 1,511 energy, 62g fats, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodium

Make it 1,200 energy: Scale back to 1/4 cup Grandpa’s Do-it-yourself Granola at breakfast, scale back to 1 hard-boiled egg at A.M. snack and omit pear at lunch.

Make it 2,000 energy: Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, and 1 serving Guacamole Chopped Salad to dinner, and have 1 medium banana as a night snack.

Day 30

Breakfast (400 energy)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
• 1 cup low-fat plain kefir

A.M. Snack (198 energy)

• 1 cup low-fat plain strained yogurt, equivalent to Greek-style
• ½ cup raspberries

Lunch (351 energy)

• 1 serving Cucumber Salad Sandwich
• 1 peach

P.M. Snack (95 energy)

• 1 medium apple

Dinner (452 energy)

• 1 serving Tuna Niçoise Salad
• 1 (1-oz.) slice whole-wheat baguette

Each day Totals: 1,495 energy, 46g fats, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodium

Make it 1,200 energy: Scale back to three/4 cup kefir at breakfast, omit yogurt at A.M. snack and omit baguette at dinner.

Make it 2,000 energy: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and a pair of Tbsp. creamy pure peanut butter to P.M. snack, and have 1 medium pear as a night snack.