A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day plan.
Day 1
- Breakfast: Plain Greek yogurt with strawberries and low-sugar (3 grams of sugar or less per serving), oat-based granola
- Snack: Almonds and grapes
- Lunch: Tuna melt sandwich with cheese and tomatoes on whole grain bread, served with carrots, red peppers, and an apple on the side
- Snack: Cucumber and hummus
- Dinner: Chicken with brown rice and stir-fried vegetables.
Day 2
- Breakfast: Chia pudding with Greek yogurt and fruit
- Snack: Cheddar cheese and an apple
- Lunch: Poke bowl: fish (or tofu) with brown rice, mixed vegetables, seaweed and sesame seeds
- Snack: Trail mix
- Dinner: Pesto shrimp and broccoli served over whole-grain pasta
Day 3
- Breakfast: Mashed avocado and ricotta cheese on whole grain toast with a side of berries
- Snack: Fresh peach, granola, and Greek yogurt
- Lunch: Turkey sandwich with lettuce, tomato and sweet peppers; banana
- Snack: Plain popcorn
- Dinner: Chickpea and cauliflower curry with quinoa
Day 4
- Breakfast: Oatmeal with banana, peanut butter, and soy or cow’s milk
- Snack: Hummus and carrots
- Lunch: Black bean and cheddar burrito in whole grain tortilla, with lettuce, tomato, sweet peppers, and avocado
- Snack: Plain popcorn
- Dinner: Stir-fried chicken and mixed vegetables on soba noodles
Day 5
- Breakfast: Scrambled eggs, whole grain toast, and tomato
- Snack: Medjool dates with peanut butter or almond butter
- Lunch: Chicken Caesar salad with parmesan cheese and croutons plus a pear
- Snack: Small portion of your favorite ice cream
- Dinner: Lemon-butter halibut with green beans and potatoes