On this 30-day meal plan, we map out per week of heart-healthy meals and snacks tailor-made to decrease ldl cholesterol. To maintain the routine beginner-friendly, you’ll see non-fussy meals with shorter ingredient lists, leftovers used usually and meal-prep lunches to simplify the week. 

One factor you received’t see is any added sugars. Although dessert and added sugars can definitely be integrated right into a heart-healthy routine moderately, most of us eat extra added sugars than we notice. Stats present that adults over 20 devour round 17 teaspoons day by day, nicely above the American Coronary heart Affiliation’s (AHA) really helpful day by day max of 6 teaspoons for ladies and 9 teaspoons for males. It’s really easy to go over that suggestion as a result of added sugars are ample in packaged desserts and sweetened drinks. Much more so, added sugars are sometimes current in much less apparent meals, like jarred tomato sauce, dressings and premade soups. In contrast to the sort of sugars with little to no dietary worth, meals with pure sugars, akin to fruits, greens and unsweetened dairy, additionally present many necessary vitamins, like nutritional vitamins, minerals, protein and fiber. 

To assist decrease ldl cholesterol, every day gives not less than 28 grams of fiber and contains an abundance of heart-healthy meals, akin to plant-based protein, low-saturated-fat dairy, complete grains, nuts, fish and loads of vegatables and fruits. Moreover, analysis exhibits that extreme weight can enhance the danger of excessive ldl cholesterol, however dropping even 5% of complete physique weight can usually decrease numbers and enhance coronary heart well being. So, to help weight reduction, we set the energy for this plan at 1,500 per day and included modifications for 1,200 and a pair of,000 energy. As with all meal plans, that is meant to function a framework for a low-cholesterol consuming plan. Make substitutions as you see match primarily based in your particular person meals preferences and routine.

The Greatest Nutrient to Assist Decrease Ldl cholesterol

When you’re making an attempt to decrease your ldl cholesterol, a multifaceted strategy that features rising train, bettering weight loss plan high quality, cooking extra meals at dwelling, and even de-stressing might help enhance your stats. However if you happen to’re questioning if there’s one particular nutrient to concentrate on, the reply is fiber, significantly soluble fiber. Soluble fiber kinds a gel-like substance that binds to ldl cholesterol particles in your small gut, stopping them from coming into your bloodstream. As a substitute, ldl cholesterol particles will connect to your stool, ultimately exiting as a bowel motion. Yow will discover soluble fiber in meals like beans, lentils, edamame, oats, avocado, apples, pears and chia seeds. 

Meals to Deal with for Low-Ldl cholesterol

• Beans and lentils
• Edamame and tofu
• Avocado
• Fish
• Nuts, together with pure nut butters with out added sugars
• Seeds, akin to chia, flax and pumpkin
• Complete grains, together with oats, quinoa, brown rice, whole-wheat, barley
• Unsweetened dairy, akin to yogurt and kefir
• Lean proteins, like poultry, eggs and shellfish
• Fruits
• Greens
• Unsaturated fat, akin to olive oil and avocado oil
• Herbs and spices

Week 1

How you can Meal-Prep Your Week of Meals

1. Make 20-Minute White Bean Soup to have for lunch on Days 2 by means of 5.
2. Bake a batch of No-Sugar-Added Vegan Oatmeal Cookies to have all through the month. Retailer them within the freezer to keep up freshness.

Day 1

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (141 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (394 energy)

P.M. Snack (95 energy)

Dinner (600 energy)

Day by day Totals: 1,493 energy, 64g fats, 79g protein, 157g carbohydrate, 28g fiber, 1,301mg sodium

Make it 1,200 energy: Omit chopped nuts and chia seeds at breakfast, omit kefir at lunch and alter P.M. snack to 1 plum.

Make it 2,000 energy: Improve to ¼ cup chopped nuts at breakfast, add 2 Tbsp. pure peanut butter at P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Day 2

Breakfast (290 energy)

A.M. Snack (180 energy)

Lunch (352 energy)

P.M. Snack (115 energy)

• 1 medium bell pepper, sliced
• 3 Tbsp. hummus

Dinner (375 energy)

Night Snack (177 energy)

Day by day Totals: 1,488 energy, 63g fats, 74g protein, 173g carbohydrate, 42g fiber, 1,579mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium orange and omit No-Sugar-Added Vegan Oatmeal Cookies at night snack.

Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. pure peanut butter to the apple at lunch and ¼ cup dry-roasted unsalted almonds to the night snack.

Day 3

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (141 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (352 energy)

P.M. Snack (311 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 medium banana

Dinner (422 energy)

Meal-Prep Tip: reserve leftover Copycat Olive Backyard Pasta e Fagioli to have for dinner tomorrow

Day by day Totals: 1,490 energy, 61g fats, 69g protein, 183g carbohydrate, 45g fiber, 1,143mg sodium

Make it 1,200 energy: Omit chia seeds at breakfast, cut back to ¼ cup blackberries at A.M. snack and omit almonds at P.M. snack.

Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. pure peanut butter to the apple at lunch and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Day 4

Breakfast (290 energy)

A.M. Snack (141 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (352 energy)

P.M. Snack (135 energy)

Dinner (422 energy)

Night Snack (177 energy)

Day by day Totals: 1,516 energy, 55g fats, 80g protein, 188g carbohydrate, 44g fiber, 1,387mg sodium

Make it 1,200 energy: Omit yogurt at A.M. snack and apple at lunch plus change P.M. snack to 1 clementine.

Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. pure peanut butter to the apple at lunch and ½ an avocado, diced, to the salad at dinner.

Day 5

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (90 energy)

• ½ cup no-salt-added low-fat cottage cheese
• ½ cup sliced cucumber

Lunch (352 energy)

P.M. Snack (262 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach
• 2 Tbsp. chopped nuts, akin to pecans, walnuts or almonds

Dinner (537 energy)

Meal-Prep Tip: reserve leftover Tacky Candy Potato & Black Bean Casserole to have for lunch on Days 6 & 7.

Day by day Totals: 1,504 energy, 65g fats, 68g protein, 179g carbohydrate, 45g fiber, 1,183mg sodium

Make it 1,200 energy: Omit cottage cheese at A.M. snack and omit yogurt and chopped nuts at P.M. snack.

Make it 2,000 energy: Improve to three Tbsp. chopped nuts at breakfast, add 2 Tbsp. pure peanut butter to lunch and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies at a night snack.

Day 6

Breakfast (290 energy)

A.M. Snack (173 energy)

• 1 cup low-fat plain kefir
• ¾ cup blueberries

Lunch (292 energy)

P.M. Snack (211 energy)

Dinner (528 energy)

Day by day Totals: 1,495 energy, 58g fats, 70g protein, 181g carbohydrate, 29g fiber, 1,225mg sodium

Make it 1,200 energy: Omit kefir at A.M. snack and No-Sugar-Added Vegan Oatmeal Cookies  at P.M. snack.

Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, 1 medium bell pepper with 3 Tbsp. hummus to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 medium apple as a night snack.

Day 7

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (215 energy)

Lunch (292 energy)

P.M. Snack (225 energy)

• 1 cup low-fat plain kefir
• 15 dry-roasted unsalted almonds

Dinner (502 energy)

Day by day Totals: 1,499 energy, 78g fats, 71g protein, 141g carbohydrate, 31g fiber, 1,636mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium banana and alter P.M. snack to ¼ cup blueberries.

Make it 2,000 energy: Improve to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, enhance to ¼ cup dry-roasted unsalted almonds at P.M. snack, add 2 Tbsp. guacamole to dinner and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Week 2

Day 8

Breakfast (247 energy)

A.M. Snack (215 energy)

Lunch (394 energy)

P.M. Snack (235 energy)

Dinner (415 energy)

Day by day Totals: 1,506 energy, 64g fats, 76g protein, 170g carbohydrate, 31g fiber, 1,829mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium apple and omit No-Sugar-Added Vegan Oatmeal Cookies at P.M. snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to P.M. snack, 1 serving Massaged Kale Salad to dinner and 1 medium banana as a night snack.

Day 9

Breakfast (340 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (131 energy)

Lunch (337 energy)

P.M. Snack (145 energy)

• 1 cup raspberries
• ½ cup low-fat no-salt-added cottage cheese

Dinner (522 energy)

Day by day Totals: 1,476 energy, 66g fats, 104g protein, 127g carbohydrate, 28g fiber, 1,013mg sodium

Make it 1,200 energy: Scale back to 1 Tbsp. chopped nuts at breakfast, change A.M. snack to 1 plum and omit cottage cheese at P.M. snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 ½ Tbsp. pure peanut butter to lunch and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Day 10

Breakfast (247 energy)

A.M. Snack (265 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 medium peach

Lunch (337 energy)

P.M. Snack (177 energy)

Dinner (485 energy)

Meal-Prep Tip: Reserve 2 servings Gradual-Cooker Moroccan-Spiced Hen Stew to have for lunch on Days 11 & 12.

Day by day Totals: 1,511 energy, 73g fats, 87g protein, 143g carbohydrate, 31g fiber, 1,973mg sodium

Make it 1,200 energy: Omit almonds at A.M. snack and alter P.M. snack to 1 medium orange.

Make it 2,000 energy: Add 2 massive hard-boiled eggs to breakfast, 1 medium orange to P.M. snack and 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a night snack.

Day 11

Breakfast (351 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (131 energy)

Lunch (302 energy)

P.M. Snack (176 energy)

• ¼ cup dry-roasted unsalted pistachios

Dinner (362 energy)

Night Snack (177 energy)

Day by day Totals: 1,498 energy, 69g fats, 83g protein, 147g carbohydrate, 30g fiber, 1,162mg sodium

Make it 1,200 energy: Change A.M. snack to 1 plum and omit No-Sugar-Added Vegan Oatmeal Cookies at night snack.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 cup edamame in pods to A.M. snack and 1 plum to lunch.

Day 12

Breakfast (247 energy)

A.M. Snack (252 energy)

• 1 medium apple
• 1 ½ Tbsp. pure peanut butter

Lunch (302 energy)

P.M. Snack (215 energy)

Dinner (461 energy)

Meal-Prep Tip: reserve two servings Creamy Inexperienced Pea Pesto Pasta to have for lunch on Days 13 & 14.

Day by day Totals: 1,477 energy, 62g fats, 78g protein, 158g carbohydrate, 31g fiber, 1,753mg sodium

Make it 1,200 energy: Omit peanut butter at A.M. snack and alter P.M. snack to 1 medium banana.

Make it 2,000 energy: Improve to 2 Tbsp. pure peanut butter at A.M. snack, add 1 medium banana to lunch and add 1 serving Conventional Greek Salad to dinner.

Day 13

Breakfast (351 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (62 energy)

Lunch (461 energy)

P.M. Snack (95 energy)

Dinner (550 energy)

Day by day Totals: 1,518 energy, 71g fats, 84g protein, 145g carbohydrate, 28g fiber, 1,471mg sodium

Make it 1,200 energy: Omit chopped nuts at breakfast, change A.M. snack to ½ cup sliced cucumber, change P.M. snack to 1 plum and substitute ½ cup cooked quinoa for the Cucumber, Tomato & Feta Salad at dinner.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 medium orange to lunch and a pair of Tbsp. pure peanut butter to P.M. snack.

Day 14

Breakfast (247 energy)

A.M. Snack (215 energy)

Lunch (461 energy)

P.M. Snack (139 energy)

• 1 massive hard-boiled egg
• 1 medium orange

Dinner (435 energy)

Day by day Totals: 1,497 energy, 62g fats, 78g protein, 168g carbohydrate, 34g fiber, 1,817mg sodium

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

Week 3

How you can Meal-Prep Your Week of Meals

Day 15

Breakfast (271 energy)

A.M. Snack (131 energy)

Lunch (343 energy)

P.M. Snack (176 energy)

• ¼ cup dry-roasted unsalted pistachios

Dinner (422 energy)

Night Snack (177 energy)

Day by day Totals: 1,520 energy, 67g fats, 90g protein, 151g carbohydrate, 30g fiber, 1,421mg sodium

Make it 1,200 energy: Change A.M. snack to ¼ cup blueberries, substitute 1 clementine for the orange at lunch and omit night snack.

Make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 16

Breakfast (249 energy)

A.M. Snack (215 energy)

Lunch (408 energy)

P.M. Snack (190 energy)

• 2 massive hard-boiled eggs
• 1 clementine

Dinner (427 energy)

Meal-Prep Tip: Reserve leftover Veggie Fajitas to have for dinner tomorrow night time.

Day by day Totals: 1,488 energy, 65g fats, 74g protein, 163g carbohydrate, 38g fiber, 1,101mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium apple and omit hard-boiled eggs at P.M. snack.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, ½ cup pineapple chunks to dinner and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Day 17

Breakfast (271 energy)

A.M. Snack (168 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (408 energy)

P.M. Snack (237 energy)

• ¼ cup dry-roasted unsalted pistachios
• 1 plum

Dinner (427 energy)

Day by day Totals: 1,480 energy, 70g fats, 72g protein, 155g carbohydrate, 37g fiber, 1,158mg sodium

Make it 1,200 energy: Substitute 1 clementine for the pear at lunch and omit pistachios at P.M. snack.

Make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast, 1 Tbsp. chopped pecans to A.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 18

Breakfast (249 energy)

A.M. Snack (215 energy)

Lunch (408 energy)

P.M. Snack (62 energy)

Dinner (398 energy)

Night Snack (177 energy)

Day by day Totals: 1,508 energy, 58g fats, 76g protein, 180g carbohydrate, 30g fiber, 1,239mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium apple and omit night snack.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 19

Breakfast (271 energy)

A.M. Snack (95 energy)

Lunch (408 energy)

P.M. Snack (237 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 plum

Dinner (512 energy)

Day by day Totals: 1,521 energy, 66g fats, 80g protein, 161g carbohydrate, 28g fiber, 1,466mg sodium

Make it 1,200 energy: Omit pear at lunch and omit almonds at P.M. snack.

Make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast and a pair of Tbsp. pure peanut butter to A.M. snack.

Day 20

Breakfast (249 energy)

A.M. Snack (168 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (343 energy)

P.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Dinner (379 energy)

Night Snack (177 energy)

Day by day Totals: 1,521 energy, 63g fats, 99g protein, 154g carbohydrate, 31g fiber, 1,685mg sodium

Make it 1,200 energy: Change P.M. snack to 1 massive hard-boiled egg and omit night snack.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 2 Tbsp. chopped pecans to A.M. snack and 1 medium banana to P.M. snack.

Day 21

Breakfast (329 energy)

A.M. Snack (215 energy)

Lunch (343 energy)

P.M. Snack (131 energy)

Dinner (489 energy)

Day by day Totals: 1,508 energy, 68g fats, 74g protein, 164g carbohydrate, 31g fiber, 1,118mg sodium

Make it 1,200 energy: Change A.M. snack to 1 plum and alter P.M. snack to ½ cup sliced carrots,

Make it 2,000 energy: Add 1 serving Raspberry-Kefir Energy Smoothie to breakfast, 1 massive hard-boiled egg to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Week 4

Day 22

Breakfast (351 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (62 energy)

Lunch (394 energy)

P.M. Snack (180 energy)

Dinner (437 energy)

Night Snacks (95 energy)

Day by day Totals: 1,518 energy, 68g fats, 104g protein, 137g carbohydrate, 30g fiber, 1,457mg sodium

Make it 1,200 energy: Scale back kefir to ½ cup at lunch, change P.M. snack to 1 plum and omit night snack.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 23

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (215 energy)

Lunch (394 energy)

P.M. Snack (193 energy)

Dinner (458 energy)

Day by day Totals: 1,524 energy, 72g fats, 75g protein, 154g carbohydrate, 28g fiber, 1,246mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium peach and alter P.M. snack to ½ cup sliced carrots.

Make it 2,000 energy: Improve to ¼ cup chopped nuts at breakfast, add ½ an avocado, sliced, to the salad at dinner and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Day 24

Breakfast (351 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (176 energy)

• ¼ cup dry-roasted unsalted pistachios

Lunch (394 energy)

P.M. Snack (95 energy)

Dinner (491 energy)

Meal-Prep Tip: Reserve two servings 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for lunch on days 25 & 26

Day by day Totals: 1,506 energy, 66g fats, 68g protein, 180g carbohydrate, 30g fiber, 1,280mg sodium

Make it 1,200 energy: Scale back to 2 Tbsp. chopped nuts at breakfast, change A.M. snack to ½ cup sliced carrots and omit kefir at lunch.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 plum, to A.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.

Day 25

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (168 energy)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (376 energy)

P.M. Snack (105 energy)

Dinner (414 energy)

Night Snack (177 energy)

Day by day Totals: 1,504 energy, 47g fats, 75g protein, 209g carbohydrate, 36g fiber, 1,318mg sodium

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

Make it 2,000 energy: Improve to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, 2 Tbsp. pure peanut butter to P.M. snack and 1 serving Massaged Kale Salad to dinner

Day 26

Breakfast (351 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (131 energy)

Lunch (376 energy)

P.M. Snack (82 energy)

• ¾ cup low-fat plain kefir

Dinner (383 energy)

Night Snack (177 energy)

Meal-Prep Tip: reserve leftover Hen Caesar Pasta Salad to have for lunch on days 27 & 28

Day by day Totals: 1,501 energy, 52g fats, 87g protein, 190g carbohydrate, 30g fiber, 1,290mg sodium

Make it 1,200 energy: Change A.M. snack to 1 plum and omit night snack

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack

Day 27

Breakfast (264 energy)

• ½ cup dry old style oats, ready with water
• ¼ cup raspberries
• 1 Tbsp. chopped nuts, akin to pecans, walnuts or almonds
• 1 Tbsp. chia seeds

A.M. Snack (215 energy)

Lunch (383 energy)

P.M. Snack (139 energy)

• 1 cup blackberries
• 1 massive hard-boiled egg

Dinner (488 energy)

Day by day Totals: 1,490 energy, 64g fats, 87g protein, 153g carbohydrate, 30g fiber, 1,735mg sodium

Make it 1,200 energy: Change A.M. snack to 1 plum plus cut back blackberries to ½ cup and omit hard-boiled egg at P.M. snack

Make it 2,000 energy: Improve to 2 Tbsp. chopped nuts at breakfast, add 1 medium apple to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack

Day 28

Breakfast (351 energy)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 3 Tbsp. chopped nuts, akin to walnuts or almonds

A.M. Snack (131 energy)

Lunch (383 energy)

P.M. Snack (193 energy)

Dinner (439 energy)

Day by day Totals: 1,498 energy, 66g fats, 84g protein, 160g carbohydrate, 30g fiber, 1,392mg sodium

Make it 1,200 energy: Scale back to 2 Tbsp. chopped nuts at breakfast, change A.M. snack to ½ cup sliced carrots and alter P.M. snack to 1 clementine.

Make it 2,000 energy: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack.

Week 5

Day 29

Breakfast (290 energy)

A.M. Snack (95 energy)

Lunch (343 energy)

P.M. Snack (82 energy)

• ¾ cup low-fat plain kefir

Dinner (518 energy)

Night Snack (177 energy)

Meal-Prep Tip: reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow

Day by day Totals: 1,504 energy, 48g fats, 84g protein, 195g carbohydrate, 28g fiber, 1,544mg sodium

Make it 1,200 energy: Change A.M. snack to ½ cup sliced carrots, change P.M. snack to 1 plum and omit night snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 medium banana to P.M. snack and 1 serving Massaged Kale Salad to dinner.

Day 30

Breakfast (290 energy)

A.M. Snack (131 energy)

Lunch (343 energy)

P.M. Snack (193 energy)

Dinner (518 energy)

Day by day Totals: 1,475 energy, 46g fats, 75g protein, 205g carbohydrate, 33g fiber, 1,429mg sodium

Make it 1,200 energy: Change A.M. snack to ½ cup sliced carrots and alter P.M. snack to 1 plum.

Make it 2,000 energy: Add ¾ cup low-fat plain strained (Greek-style) yogurt to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as a night snack.