Weight Management Meal Plan

Whatever your weight goals may be, staying on top of them requires a lifestyle of healthy eating, regular physical activity, and counting calories consumed to calories burned. It takes some discipline, but we know you can handle it.

Day 1 • Day 2 • Day 3 • Day 4 • Day 5 • Day 6 • Day 7

Day 1

Nutrition Analysis
Calories: 1,214
Total Fat: 31 g
Sat. Fat: 7.2 g
Cholesterol: 88 mg
Sodium: 1,512 mg
Carbohydrate: 158 g
Fiber: 32 g
Protein: 85 g

3 scrambled egg whites with 2 slices of turkey bacon and 2 slices of whole-wheat toast

6 oz chicken breast with ½ cup brown rice, ¾ cup black beans, and ¾ cup cooked spinach

½ cup cottage cheese

1 cup whole wheat pasta with 1 tbsp of olive oil, 1 tbsp of parmesan cheese, ½ cup broccoli and ½ cup tomatoes

Day 2

Nutrition Analysis
Calories: 1,238
Total Fat: 33 g
Sat. Fat: 5 g
Cholesterol: 90 mg
Sodium: 1,490 mg
Carbohydrate: 146 g
Fiber: 27 g
Protein: 100 g

6 oz plain greek yogurt with 1 cup diced pineapple and ½ cup granola

1 cup canned tuna over 1 cup spinach with ¼ cup sliced almonds and 1 tbsp balsamic vinegar

1 medium apple

Chicken stir fry with 6 oz chicken breast, 10 oz mixed vegetables, and ½ cup cooked couscous with 1 tbsp teriyaki sauce

Day 3

Nutrition Analysis
Calories: 1,225
Total Fat: 25 g
Sat. Fat: 2 g
Cholesterol: 45
Sodium: 922
Carbohydrate: 187 g
Fiber: 28 g
Protein: 67 g

¾ cup old fashion Quaker oatmeal made with skim milk, with ¾ cup fresh strawberries, ¾ cup fresh blueberries, and ¼ tsp cinnamon

1 cup Amy’s Lentil Soup and multigrain tortilla chips (about 10 chips)

6 oz fat-free fruited Greek yogurt

2 oz baked atlantic salmon with ¼ cup (uncooked) quinoa with ¼ cup chickpeas and ¼ cup lemon juice

Day 4

Nutrition Analysis
Calories: 1,233
Total Fat: 47g
Sat. Fat: 10g
Cholesterol: 742mg
Sodium: 1,869mg
Carbohydrate: 98g
Fiber: 25g
Protein: 114g

2 slices light whole-wheat bread 
1 egg
1 oz cheese
1 cup skim milk

4 oz grilled chicken breast
2 cups sautéed spinach (with garlic and olive oil) 
6 oz Greek Yogurt

1 ounce dry roasted almonds

Turkey Vegetable hash brown quiche (2 Servings) (view recipe)

Day 5

Nutrition Analysis
Calories: 1,517
Total Fat: 64g
Sat. Fat: 12g
Cholesterol: 191mg
Sodium: 1,182mg
Carbohydrate: 149g
Fiber: 23g
Protein: 95g

1 Whole Wheat English Muffin
1 Tbsp Almond Butter
½ banana, sliced 
1 cup skim milk

Turkey Sandwich: 
(4 oz natural turkey breast, 1 Tbsp light mayonnaise, lettuce, tomato) on whole wheat bread 
1 cup Baby Carrots with 2 tbsp Italian dressing

1 medium apple 
1 ounce peanuts

4 ounce beef tenderloin 
Small baked sweet potato
Mixed Green salad w/ cucumber, tomatoes, carrots

Day 6

Nutrition Analysis
Calories: 1,490
Total Fat: 42g
Sat. Fat: 9g
Cholesterol: 394mg
Sodium: 1,310mg
Carbohydrate: 198g
Fiber: 24g
Protein: 81g

Mini Breakfast Pizza (view recipe)
1 cup unsweetened Almond Milk 

Peanut butter (2 tbsp) and low sugar preserves (1 tbsp) sandwich on 100% whole wheat bread

1 Greek yogurt, nonfat

Thai Grilled shrimp (view recipe)
over 2 cups sautéed vegetables and 1 cup brown rice

1 baked apple (core apple, fill with raisins and cinnamon, bake 30-40minutes)

Day 7

Nutrition Analysis
Calories: 1,367
Total Fat: 38g
Sat. Fat: 9g
Cholesterol: 133mg
Sodium: 2,002
Carbohydrate: 167g
Fiber: 21g
Protein: 96g

2 whole wheat waffles, topped with ½ cup 1% fat cottage cheese and ½ cup pineapple chunks 
1 cup skim milk

6 oz Roast chicken breast 
1 cup roasted 
Brussels sprouts
1 cup Butternut squash

1 Apple 
2 tbsp peanut butter

2 slices cheese pizza 
Large green salad with 2 tbsp balsamic dressing