Your 7-Day Meal Plan

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A low-cal diet will have you ready for the beach in no time!

Provided by Prevention

Day 1

Breakfast: Cereal
1 cup unsweetened high-fiber flakes topped with 1 cup fat-free milk and 1 cup fresh strawberries, sliced.

Nutritional Information (per serving): 398 cal, 19 g pro, 64 g carb, 16 g fiber, 8 g fat, 1 g sat fat, 5 mg chol, 254 mg sodium

200-Calorie Snack: Yogurt
6 ounces fat-free mixed with 1 teaspoon honey and 3 level tablespoons low-fat granola.

Nutritional Information (per serving): 200 cal, 12 g pro, 36 g carb, 1 g fiber, 1.5 g fat, 0.5 g sat fat, 4 mg chol, 191 mg sodium

Lunch: Tuna Salad Niçoise
Toss 3 ounces chunk light tuna in water with 2 cups torn romaine lettuce; 2 tomato slices (1/4"-thick), chopped; 3 black olives, chopped; 1 cup steamed plain green beans (fresh or frozen); 1 tablespoon olive oil; and red wine vinegar to taste.

Nutritional Information (per serving): 290 cal, 25 g pro, 13 g carb, 7 g fiber, 16 g fat, 2.5 g sat fat, 26 mg chol, 413 mg sodium

100-Calorie Snack: Popcorn
2 cups air-popped, misted with canola oil (5 pumps or 3-second spray).

Nutritional Information (per serving): 102 cal, 2 g pro, 12 g carb, 2 g fiber, 5 g fat, 0.5 g sat fat, 0 mg chol, 1 mg sodium

Dinner: Chicken Veggie Kabobs
Cut 3 oz skinless, boneless chicken breast into 2" cubes; chop 1/2 green bell pepper and 1/2 medium onion into chunks. Skewer chicken and veggies along with 4 whole white mushrooms. Brush with balsamic vinegar. Broil or grill until chicken is cooked through. Serve over 1 cup cooked brown rice (no salt added) mixed with 1/2 cup steamed frozen mixed vegetables. Add 1/2 cup grapes on the side.

Nutritional Information (per serving): 534 cal, 37 g pro, 85 g carb, 11 g fiber, 5.5 g fat, 1.5 g sat fat, 71 mg chol, 381 mg sodium

Day 2

Breakfast: Peanutty Sandwich
Toast a whole wheat English muffin and spread with 2 tablespoons peanut butter and apple slices (1 medium apple). Eat as a sandwich with 1/2 glass (4 ounces) fat-free milk.

Nutritional Information (per serving): 413 cal, 17 g pro, 53 g carb, 9 g fiber, 18 g fat, 3.5 g sat fat, 5 mg chol, 418 mg sodium

200-Calorie Snack: Greek Treat
1/2 medium whole wheat pita with 1/3 c hummus.

Nutritional Information (per serving): 197 cal, 9 g pro, 24 g carb, 7 g fiber, 8.5 g fat, 1.5 g sat fat, 0 mg chol, 432 mg sodium

Lunch: Open-Faced Veggie Burger Heat 1 soy vegetable patty (e.g., Gardenburger or Amy's California Veggie Burger) in microwave or broiler. Serve on 1 slice whole wheat toast with 1 teaspoon Dijon mustard, 2 romaine lettuce leaves, and 3 slices (1?4" thick) cucumber. Pair with 1 medium fresh peach and 15 carrot sticks.

Nutritional Information (per serving): 308 cal, 18 g pro, 49 g carb, 11 g fiber, 6.5 g fat, 1 g sat fat, 0 mg chol, 672 mg sodium

100-Calorie Snack: Ice Cream
1/2 cup no-sugar-added variety.

Nutritional Information (per serving): 99 cal, 3 g pro, 17 g carb, 1 g fiber, 4 g fat, 2.5 g sat fat, 12 mg chol, 47 mg sodium

Dinner: Pasta with Meat Sauce Sauté
4 ounces 96% fat-free ground turkey breast (yields 3 ounces cooked) with 1 cup canned crushed Italian seasoned tomatoes. Serve over 1 cup cooked whole wheat pasta; top with 1 tablespoon grated Romano cheese. On the side: 1 cup steamed or microwaved frozen zucchini-yellow squash mix (no salt added) with salt-free Italian seasoning to taste.

Nutritional Information (per serving): 473 cal, 36 g pro, 56 g carb, 9 g fiber, 13.5 g fat, 4 g sat fat, 88 mg chol, 483 mg sodium

NEXT: Healthy Menus for Days 3, 4 and 5
Healthy Menus for Days 6 and 7

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