Column1 Meal Portion Size Calories

Thursday Breakfast: Greek Yogurt, Honey, Walnuts 1 cup Greek yogurt, 1 tsp honey, 1 tbsp walnuts 200
Lunch: Chickpea Salad, Whole Grain Pita 1 cup chickpeas, mixed greens, 1 whole grain pita 400
Afternoon Snack: Sliced Cucumber, Tzatziki 1 cup sliced cucumber, 2 tbsp tzatziki 80
Dinner: Chicken Stir-Fry, Broccoli, Brown Rice 150g chicken breast, 1 cup broccoli, 1/2 cup brown rice 400
Evening Snack: Sliced Apple 1 medium apple 95
Total Calories 1175
Friday Breakfast: Scrambled Eggs, Spinach, Tomato 2 eggs, 1 cup spinach, 1 small tomato 200
Lunch: Vegetable Soup, Whole Grain Crackers 1 cup vegetable soup, 4 whole grain crackers 250
Afternoon Snack: Bell Pepper Slices, Hummus 1 cup bell pepper slices, 2 tbsp hummus 100
Dinner: Baked Salmon, Zucchini Noodles, Steamed Broccoli 150g salmon, 1 cup zucchini noodles, 1 cup steamed broccoli 450
Evening Snack: Melon Cubes 1 cup melon cubes 60
Total Calories 1060
Saturday Breakfast: Smoothie (Kale, Mango, Almond Milk) 1 cup kale, 1/2 cup mango, 1 cup almond milk 250
Lunch: Grilled Veggie Wrap, Mixed Green Salad 1 whole grain wrap, 1 cup mixed veggies, 1 cup mixed greens 350
Afternoon Snack: Baby Carrots, Hummus 1 cup baby carrots, 2 tbsp hummus 100
Dinner: Turkey Meatballs, Spaghetti Squash, Green Beans 3 turkey meatballs, 1 cup spaghetti squash, 1 cup green beans 400
Evening Snack: Low-Fat Greek Yogurt 1 cup low-fat Greek yogurt 150
Total Calories 1250
Sunday Breakfast: Avocado Toast, Poached Egg 1 slice whole grain bread, 1/2 avocado, 1 poached egg 300
Lunch: Spinach and Chickpea Salad, Whole Grain Bread 1 cup spinach, 1/2 cup chickpeas, 1 slice whole grain bread 350
Afternoon Snack: Mixed Nuts 1/4 cup mixed nuts 200
Dinner: Grilled Chicken Breast, Quinoa, Roasted Veggies 150g chicken breast, 1/2 cup quinoa, 1 cup roasted veggies 450
Evening Snack: Fresh Berries 1 cup fresh berries 70
Total Calories 1370
Monday Breakfast: Vegetable Omelette, Whole Grain Toast 2 egg whites, 1 cup mixed veggies, 1 slice whole grain toast 200
Lunch: Grilled Chicken Salad, Quinoa 150g grilled chicken, 1 cup mixed greens, 1/2 cup quinoa 400
Afternoon Snack: Carrot Sticks, Hummus 1 cup carrot sticks, 2 tbsp hummus 100
Dinner: Baked Fish, Steamed Vegetables, Cauliflower Rice 150g fish fillet, 1 cup steamed vegetables, 1/2 cup cauliflower rice 350
Evening Snack: Fruit Salad 1 cup mixed fruit 100
Total Calories 1150
Tuesday and Wednesday (Off Days)
Day Meal Portion Size Calories
Tuesday Breakfast: Smoothie (Spinach, Banana, Protein Powder) 1 cup spinach, 1 banana, 1 scoop protein powder, 1 cup water or almond milk 300
Lunch: Lentil Soup, Mixed Green Salad 1 cup lentil soup, 1 cup mixed greens 300
Afternoon Snack: Celery Sticks, Cottage Cheese 1 cup celery sticks, 1/2 cup cottage cheese 150
Dinner: Stir-Fried Tofu, Mixed Vegetables, Brown Rice 150g tofu, 1 cup mixed vegetables, 1/2 cup brown rice 400
Evening Snack: Small Handful of Nuts 1/4 cup mixed nuts 200
Total Calories 1350
Wednesday Breakfast: Oatmeal, Fresh Berries 1/2 cup oatmeal, 1/2 cup fresh berries 250
Lunch: Quinoa Upma, Cucumber Raita 1 cup quinoa upma, 1 cup cucumber raita 300
Afternoon Snack: Sliced Bell Peppers, Guacamole 1 cup bell pepper slices, 2 tbsp guacamole 150
Dinner: Grilled Shrimp, Asparagus, Mashed Sweet Potatoes 150g shrimp, 1 cup asparagus, 1/2 cup mashed sweet potatoes 400
Evening Snack: Cherry Tomatoes 1 cup cherry tomatoes 50
Total Calories 1150