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WEIGHT LOSS
Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
Each merchandise we feature has been independently selected and reviewed by our column team. If you make a purchase using the connection included, we may earn a commission. With an entire calendar month of easy-to-make recipes and helpful meal-prep tips, this healthy meal design sets you up for weight-loss success. Dive in and start hitting your weight-loss goals today with help from this elementary 30-day meal plan featuring easy-to-make recipes and helpful meal-prep tips. You’ll set yourself up for success to lose upwards of 8 pounds when following this meal design for a full calendar month. Each sidereal day comes in around 1,200 calories ( a calorie grade at which most people will lose a healthy 1 to 2 pounds per workweek ) and includes enough protein and fiber that you’ll feel full and satisfied while cutting calories.
Contents
Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
This design is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month, and weekly meal-prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. We call for healthy public toilet items whenever possible, but scan the plan and see what else you can get from the store premade ( like cooked brown rice, frozen riced cauliflower, and spiralized zucchini noodles ). By keeping this plan bare so far exciting and delightful, you’ll be motivated to stick with it till the end. Looking for something shorter to start with? Our 7-Day Diet Meal Plan to Lose Weight at 1,200 Calories is a great station to start, as is our Flat-Belly Meal Plan.
Week 1: How to Meal Prep for Your Week of Meals:
- Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it’s ready for lunch on Day 2. Portion out two 1 1/2-cup servings into leak-proof containers to have later in the week for lunch on Days 3 and 5. Freeze an additional two 1 1/2 cup servings to have for lunch in Week 3. Freeze any remaining soup in an air-tight container for up to 6 months.
- Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab and go on the morning of Day 2. Store in glass leak-proof containers that can go from the fridge to the microwave.
Last updated on 21 July, 2024 8:56 am
Day 1
- Breakfast: 1 serving Avocado-Egg Toast ( 271 calories )
- A.M. Snack: 1 medium orange ( 62 calories )
- Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas ( 402 calories )
- P.M. Snack: 1 medium Chinese gooseberry ( 42 calories ) daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 thousand characters, 59-gigabyte fatty, 1,709 magnesium sodium.
Day 2
- Breakfast: 1 serving Blueberry-Banana Overnight Oats ( 285 calories )
- A.M. Snack: 1 serving Apple Cider Vinegar Tonic ( 22 calories )
- P.M. Snack: 1/2 cup edamame ( in pods ) sprinkled with a pinch of coarse ocean strategic arms limitation talks ( 100 calories )
- Dinner: 1 serving Vegan Coconut Chickpea Curry ( 471 calories )
- Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s fixed to grab-and-go in the dawn of Day 3. Daily Totals: 1,225 calories, 41 grams protein, 181 g carbohydrates, 36 thousand fiber, 41-gigabyte fat, 1,842 magnesium sodium.
Day 3
- Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats ( 285 calories )
- A.M. Snack: 1 medium orange ( 62 calories )
- P.M. Snack: 2 medium Chinese gooseberry ( 84 calories )
- Dinner: 1 serving of Zucchini Noodles with Pesto & Chicken ( 430 calories ) day by day Totals: 1,208 calories, 54-gram protein, 146 g carbohydrates, 31 g character, 52 g adipose tissue, 1,715 magnesium sodium.
Day 4
- Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast ( 266 calories )
- A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 cup blueberries ( 106 calories )
- Lunch: 1 serving Green Salad with Edamame & Beets ( 325 calories )
- P.M. Snack: 1 medium orange ( 62 calories )
- Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings. casual Totals: 1,223 calories, 65-gigabyte protein, 166 gravitational constant carbohydrates, 30 thousand fiber, 35-gram fatty, 1,282-milligram sodium.
Day 5
- Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast ( 266 calories )
- A.M. Snack: 1 Chinese gooseberry ( 42 calories )
- Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 3 Tbsp. hummus and 6 seeded crackers ( 317 calories )
- P.M. Snack: 1 kiwi ( 42 calories )
- Dinner: 1 serving Taco Spaghetti Squash Boats ( 553 calories ) day by day Totals: 1,221 calories, 55-gigabyte protein, 129 g carbohydrates, 30-gigabyte characters, 60 thousand fatty, 1,803 milligram sodium.
Day 6
- Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey ( 260 calories )
- A.M. Snack: 1 cup Apple Cider Vinegar Tonic ( 22 calories )
- Lunch: 1 serving Veggie & Hummus Sandwich ( 325 calories )
- P.M. Snack: 1/2 cup edamame ( in pods ) sprinkled with a pinch of coarse sea salt ( 100 calories ) casual Totals: 1,206 calories, 80 gravitational constant protein, 115 guanine carbohydrates, 30-gigabyte character, 49-gigabyte fatness, 1,306 magnesium sodium.
Last updated on 21 July, 2024 8:56 am
Day 7
- Breakfast: 1 serving Avocado-Egg Toast ( 271 calories )
- A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. beloved ( 142 calories )
- Lunch: 1 serving Green Salad with Edamame & Beets ( 325 calories )
- P.M. Snack: 1 medium orange ( 62 calories )
- Dinner: 1 serving Salmon Tacos with Pineapple Salsa with Broiled Mango to enjoy after dinner ( 422 calories) daily Totals: 1,222 calories, 71 gram protein, 136 thousand carbohydrates, 34 deoxyguanosine monophosphate fiber, 46 guanine fat, 1,635 magnesium sodium.
Week 2
Day 8
- A.M. Snack: 1 cup of blueberries ( 84 calories )
- Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear ( 345 calories )
- P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt ( 130 calories )
- Meal-Prep Tips: Refrigerate the early 3 servings of the Herbal Chamomile Health Tonic to have on days 9, 10, and 11. Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Slow-Cooker Curried Butternut Squash Soup to have for lunch on Days 9 and 11. Save 1 serving ( 2 1/2 cups ) of Kale Salad with Beets & Wild Rice to have for lunch on Day 9. Memory in leak-proof, airtight containers. ( To buy: amazon.com, $ 9 for 1 ) daily Totals: 1,210 calories, 66 grams protein, 138 gigabytes carbohydrates, 35 guanine fiber, 53 g fat, 1,851 milligrams sodium.
Day 9
- Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. beloved ( 260 calories )
- A.M. Snack: 1 cup Herbal Chamomile Health Tonic and 1 cup blueberries ( 95 calories )
- P.M. Snack: 1/2 cup edamame ( in pods ) sprinkled with a pinch of coarse ocean salt ( 100 calories )
- Dinner: 1 serving of Greek Roasted Fish with Vegetables ( 422 calories ) daily Totals: 1,202 calories, 77 gigabytes of protein, 130 gigabytes of carbohydrates, 30 gigabytes of fiber, 47 guanine fat, 1,564 magnesium sodium.
Day 10
- A.M. Snack: 1 cup Herbal Chamomile Health Tonic ( 11 calories )
- Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear ( 345 calories )
- P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain greek yogurt ( 130 calories ) casual Totals: 1,202 calories, 97-gigabyte protein, 127 guanine carbohydrates, 34 guanine fiber, 41-gram adipose tissue, 1,424-milligram sodium.
Day 11
- Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato with 1 medium orange ( 299 calories )
- A.M. Snack: 1/2 cup blueberries ( 42 calories )
- Lunch: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup with 3 Tbsp. hummus and 5 seeded crackers ( 361 calories )
- .M. Snack: 1 cup Herbal Chamomile Health Tonic ( 11 calories )
- Dinner: 1 serving Crispy Oven-Fried Fish Tacos ( 496 calories ) casual Totals: 1,209 calories, 51 gram protein, 142 guanine carbohydrates, 30 deoxyguanosine monophosphate fiber, 56 deoxyguanosine monophosphate fatness, 1,858 milligram sodium.
Day 12
- Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. Honey ( 260 calories )
- A.M. Snack: 2 medium plums with 1 cup of green tea ( 61 calories )
- Lunch: 1 serving No-Cook Black Bean Salad ( 322 calories )
- P.M. Snack: 1 medium apple ( 95 calories )
- Dinner: 2 cups Slow-Cooker Pasta east Fagioli Soup ( 457 calories )
- Meal-Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing individually and add just before serving. daily Totals: 1,195 calories, 51 grams of protein, 142 gigabytes of carbohydrates, 30 deoxyguanosine monophosphate fiber, 56 gravitational constant fat, 1,858 milligrams sodium.
Day 13
- Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange ( 299 calories )
- A.M. Snack: 1 plum and 1 cup green tea ( 30 calories )
- Lunch: 2 cups of No-Cook Black Bean Salad ( 322 calories )
- P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds ( 112 calories )
- Dinner: 2 cups Slow-Cooker Pasta east Fagioli Soup ( 457 calories ) daily Totals: 1,221 calories, 67 thousand protein, 131-gigabyte carbohydrates, 33 g character, 54 g fatness, 1,570 milligram sodium.
Day 14
- Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt blends with 1 tsp. maple syrup ( 299 calories )
- A.M. Snack: 1 cup green tea ( 0 calories )
- Lunch: 1 serving Whole-Wheat Veggie Wrap ( 345 calories )
- P.M. Snack: 1/2 cup edamame ( in pods ) sprinkled with a pinch of coarse sea salt ( 100 calories )
- Meal-Prep Tip: Freeze leftover Blueberry-Pecan Pancakes to have for breakfast on Days 22 and 29. daily Totals: 1,227 calories, 51 g protein, 155 gigabytes of carbohydrates, 36 thousand characters, 49 deoxyguanosine monophosphate fat, 1,884 milligrams sodium.
Week 3
- You’ll be having the Slow-Cooker Vegetable Soup for lunch on Days 21 and 22. Remember to take the soup out of the freezer on the evening of Day 19 so it can defrost overnight in the refrigerator.
- Prepare the Spicy Slaw Bowls with Shrimp & Edamame and store them in 4 air-tight meal prep containers (To buy: amazon.com, $26 for 5) to have for lunch on Days 16, 17, 18, and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you’re ready to eat rather than all at once and wait to add the avocado, too. This will help keep the shrimp tasting fresh and the avocado from browning.
Day 15
- Breakfast: 1 serving Avocado-Egg Toast ( 271 calories )
- A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 plumb ( 52 calories )
- Lunch: 1 serving Veggie & Hummus Sandwich ( 325 calories )
- P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey ( 127 calories )
- Dinner: 1 serving Hawaiian pork with 1 cup steamed broccoli tossed in 1 tsp. each olive oil & birdlime juice and seasoned with a pinch of each strategic arms limitation talks and capsicum ( 435 calories )
Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s quick to grab and go in the dawn of Day 16. casual Totals: 1,211 calories, 62 grams protein, 141 gigabytes carbohydrates, 33 guanine fiber, 49 gravitational constant fatten, 1,367 magnesium sodium.
Day 16
- Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats ( 285 calories )
- A.M. Snack: 1 cup green tea ( 0 calories )
- Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame ( 364 calories )
- P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. calcium oxide juice and a pinch each of salt and pepper ( 59 calories )
Meal-Prep Tip: Save any leftover Easy Brown Rice to use for dinner on late days. You could also plan to make a double batch and freeze it in individual portions to save time down the road. Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab and go at the dawn of Day 17. day by day Totals: 1,223 calories, 50-gigabyte protein, 146-gram carbohydrates, 31 guanine fiber, 51-gigabyte fat, 1,230 magnesium sodium.
Day 17
- Breakfast: 1 serving Blueberry-Banana Overnight Oats ( 285 calories )
- A.M. Snack: 1 cup Apple Cider Vinegar Tonic ( 22 calories )
- Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame ( 364 calories )
- P.M. Snack: 3/4 cup raspberries ( 55 calories )
- Dinner: 1 serving of Spaghetti Squash & Chicken with Avocado Pesto ( 497 calories ) day by day Totals: 1,222 calories, 66 g protein, 120 gram carbohydrates, 33 gravitational constant fiber, 57 gigabyte fatten, 996 magnesium sodium.
Day 18
- Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast ( 266 calories )
- A.M. Snack: 2 plums ( 61 calories )
- Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame ( 364 calories )
- P.M. Snack: 1 cup raspberries and 1 cup green tea ( 64 calories )
- Dinner: 1 serving of Roasted Salmon with Smoky Chickpeas & Greens ( 447 calories ) day by day Totals: 1,201 calories, 76-gigabyte protein, 111 g carbohydrates, 31 gigabyte characters, 51 deoxyguanosine monophosphate fat, 1,042 milligram sodium.
Day 19
- Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast ( 266 calories )
- A.M. Snack: 1 cup k tea ( 0 calories )
- Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame ( 364 calories )
- P.M. Snack: 1 medium orange ( 62 calories )
- Dinner: 1 serving Butternut Squash Soup with Avocado & Chickpeas and 1 slit wheaten goner drizzled with 1 tsp. olive oil and seasoned with a touch each of salt and pepper ( 515 calories )
Meal-Prep Tip: Transfer the 2 individual servings of the Slow-Cooker Vegetable Soup from the deep freeze to the refrigerator to defrost. day by day Totals: 1,207 calories, 57 thousand protein, 153 guanine carbohydrates, 33 g fiber, 43 g fatness, 1,520 milligrams sodium.
Day 20
- Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. beloved ( 260 calories )
- A.M. Snack: 1 medium orange and 1 cup Apple Cider Vinegar Tonic ( 84 calories )
- P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and capsicum ( 59 calories ) casual Totals: 1,215 calories, 79-gram protein, 169 g carbohydrates, 34 g fiber, 29-gigabyte fatness, 1,546 magnesium sodium.
Last updated on 21 July, 2024 8:56 am
Day 21
- Breakfast: 1 serving Avocado-Egg Toast ( 271 calories )
- A.M. Snack: 1 cup raspberries topped with 2 Tbsp. nonfat greek yogurt ( 89 calories )
- Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1/4 cup hummus and 6 seeded crackers ( 343 calories )
- P.M. Snack: 1/4 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and an emergency each of salt and pepper ( 56 calories )
- Dinner: 1 serving Stetson Chopped Salad and 1/2 slit wheaten pledge drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and capsicum ( 447 calories )
Meal-Prep Tip: Save 1 serve of the Stetson Chopped Salad to have for lunch on Day 22. casual Totals: 1,207 calories, 50 deoxyguanosine monophosphate protein, 138 gravitational constant carbohydrates, 39 gigabytes fiber, 57 g adipose tissue, 1,937 milligrams sodium.
Week 4
- Make the Muffin-Tin Quiches with Smoked Cheddar & Potato. You’ll use them up throughout the week for breakfast. Individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove the plastic, wrap it in a paper towel, and microwave on High for 30 to 60 seconds.
- You’ll be having the Blueberry-Pecan Pancakes for breakfast on Day 22. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.
Day 22
- Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. nonfat Greek yogurt mix with 1 tsp. maple syrup ( 289 calories )
- A.M. Snack: 1 1/4 cups raspberries ( 96 calories )
- Lunch: 1 serving Stetson Chopped Salad ( 376 calories )
- P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. calcium oxide juice and a pinch each of salt and pepper ( 73 calories )
- Dinner: 1 serving asian Beef Noodle Bowl and 1 kiwi ( 390 calories )
Meal-Prep Tip: Save 1 serve of the Asian Beef Noodle Bowl to have for lunch on Day 23. daily Totals: 1,224 calories, 52 thousand protein, 149 gigabytes carbohydrates, 30 g fiber, 51 thousand fatty, 1,274 magnesium sodium.
Day 23
- Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange ( 299 calories )
- A.M. Snack: 1 cup raspberries ( 64 calories )
- Lunch: 1 serving asian Beef Noodle Bowl ( 348 calories )
- P.M. Snack: 1 cup Herbal Chamomile Health Tonic with 2 kiwis ( 95 calories )
- Dinner: 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach with 1/2 ( 6-inch ) wheaten pita bread ( 407 calories )
Meal-Prep Tip: Refrigerate the 3 remaining servings of the Herbal Chamomile Health Tonic to have on Days 24, 25, and 26. casual Totals: 1,213 calories, 60-gram protein, 138 g carbohydrates, 28-gram roughage, 50 g fat, 1,800 magnesium sodium.
Day 24
- A.M. Snack: 1 medium orange ( 62 calories )
- Lunch: 1 serving Veggie & Hummus Sandwich ( 325 calories )
- P.M. Snack: 1/2 cup diced cucumber and 1/2 cup shelled edamame tossed in 1 tsp. lime juice and a top each of salt and capsicum ( 109 calories )
- Dinner: 1 serving ( 3 patties ) Falafel with 2 cups mixed greens, 1/2 cup sliced cucumber, and topped with 2 Tbsp. Tahini Sauce with Lemon & Garlic ( 458 calories )
Meal-Prep Tip: Refrigerate 2 Falafel patties to have for lunch on Day 25. day by Day-by-day totals: 1,203 calories, 51 g protein, 123 guanine carbohydrates, 31 grams fiber, 60 gigabytes fat, 1,628 magnesium sodium.
Day 25
- A.M. Snack: 1 medium orange ( 62 calories )
- Lunch: 1/2 ( 6-inch ) wheaten pita bread stuffed with 2 Falafel patties, 1 cup desegregate greens, 1/4 cup sliced cucumber and 1 Tbsp. Tahini Sauce with Lemon & Garlic ( 366 calories )
- P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey ( 127 calories )
- Dinner: 1 serving Roasted Chicken & Winter Squash over Mixed Greens ( 415 calories )
Meal-Prep Tips: plan to use any leftover wimp from tonight ‘s dinner or cook extra so you have enough for the Curried Chicken Apple Wraps on Days 26 & 27 ( you ‘ll need 1 cup shredded wimp total ). Prep the Blueberry-Banana Overnight Oats so it ‘s ready to grab and go on the morning of Day 26. daily Totals: 1,218 calories, 66 deoxyguanosine monophosphate protein, 137 guanine carbohydrates, 29 g character, 50 thousand fatness, 1,604 magnesium sodium.
Day 26
- Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats ( 285 calories )
- A.M. Snack: 1 cup Herbal Chamomile Health Tonic ( 22 calories )
- Lunch: 1 serving Curried Chicken Apple Wraps with 1 culture medium pear ( 345 calories )
- P.M. Snack: 2 kiwis ( 84 calories ) daily Totals: 1,212 calories, 73-gram protein, 148 thousand carbohydrates, 30 deoxyguanosine monophosphate roughage, 44 g fat, 1,462 milligram sodium.
Day 27
- Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange ( 299 calories )
- A.M. Snack: 1/2 cup blueberries and 1 cup k tea ( 42 calories )
- Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear ( 345 calories )
- P.M. Snack: 2 Tbsp. hummus and 1/2 average bell pepper, sliced ( 64 calories )
- Dinner: 2 cups White Turkey Chili ( 466 calories )
Meal-Prep Tip: Refrigerate two ( 1 1/2-cup ) servings of the White Turkey Chili to have for lunch on Days 28 and 29. daily Totals: 1,216 calories, 85 grams of protein, 139 grams of carbohydrates, 36 deoxyguanosine monophosphate characters, 48 gravitational constant fatten, 1,772 milligrams sodium.
Day 28
- A.M. Snack: 1 cup raspberries and 1 cup green tea ( 64 calories )
- Lunch: 1 1/2 cups White Turkey Chili ( 350 calories )
- P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced ( 64 calories ) daily Totals: 1,211 calories, 73 grams protein, 113 gravitational constant carbohydrates, 28 grams fiber, 59 g fat, 1,857 milligrams sodium.
Week 5
- You’ll be having the Blueberry-Pecan Pancakes for breakfast on Day 29. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.
- You’ll be having the Muffin-Tin Quiches with Smoked Cheddar & Potato that you made and froze in Week 4 for breakfast on Day 30. To reheat, remove plastic, wrap in a paper towel, and microwave on High for 30 to 60 seconds.
Day 29
- Breakfast: 2 Blueberry-Pecan Pancakes topped with 3 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt blend with 1 tsp. maple syrup ( 305 calories )
- A.M. Snack: 1 cup raspberries and 1 cup k tea ( 64 calories )
- Lunch: 1 1/2 cups White Turkey Chili ( 350 calories )
- P.M. Snack: 1 metier orange ( 62 calories )
- Dinner: 1 serving Cod with Tomato Cream Sauce with 1/2 cup Easy Brown Rice and 2 cups interracial greens dressed with 2 tsp. each olive vegetable oil and balsamic vinegar ( 446 calories ) daily Totals : 1,226 calories, 65 g protein, 148-gigabyte carbohydrates, 30 g character, 45 gram fat, 1,491 magnesium sodium.
Day 30
- Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 culture medium orange ( 299 calories )
- A.M. Snack: 3/4 cup blueberries and 1 cup green tea ( 63 calories )
- Lunch: 2 cups of No-Cook Black Bean Salad ( 322 calories )
- P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of strategic arms limitation talks and pepper ( 73 calories )
daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 thousand fat, 1,948-milligram sodium.