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 6

Breakfast: Burrito
Microwave one Amy's frozen whole-wheat breakfast burrito according to package. Serve with 1 cup soy milk as beverage and 1 medium (2-3/8") tangerine.

Nutritional Information (per serving): 398 cal, 18 g pro, 58 g carb, 10 g fiber, 11 g fat, 1 g sat fat, 0 mg chol, 642 mg sodium

200-Calorie Snack: Banana 'n Peanut Butter
Slice 1 medium banana length-wise and top with 1 tablespoon unsalted peanut butter.

Nutritional Information (per serving): 199 cal, 5 g pro, 30 g carb, 4 g fiber, 8 g fat, 2 g sat fat, 0 mg chol, 4 mg sodium

Lunch: Whole Wheat Turkey Wrap
Arrange 3 ounces sliced low-sodium turkey breast on 10" whole-wheat tortilla wrap spread with 1 teaspoon low-fat mayo, ½ of medium (7") sliced cucumber and 1/3 cup diced red pepper. Wrap into burrito-style sandwich.

Nutritional Information (per serving): 306 cal, 26 g pro, 44 g carb, 6 g fiber, 3 g fat, 0.5 g sat fat, 31 mg chol, 878 mg sodium

100-Calorie Snack: Chocolate Soy Smoothie
Mix 6 ounces unsweetened soy milk, 1 tablespoon unsweetened cocoa powder, 1 teaspoon honey, and 3 ice cubes in a blender until frothy. Drink.

Nutritional Information (per serving): 105 cal, 4 g pro, 6 g carb, 1 g fiber, 8 fat, 2 g sat fat, 0 mg chol, 1 mg sodium

Dinner: Salmon
Broil 3 ounces salmon and season with a squeeze of lemon juice. Serve with 1 cup Brussel sprouts (steam or microwave with optional squeeze of lemon) and ½ cup cooked quinoa (make just like rice with ¼ cup quinoa and ½ cup water, cook 12 minutes) and 1 small (2x2") multigrain hard roll. Finish meal with 1 cup grapes.

Nutritional Information (per serving): 491 cal, 33 g pro, 71 g carb, 9 g fiber, 11 g fat, 2 g sat fat, 53 mg chol, 567 mg sodium

Day 7

Breakfast: Grab 'n Go
Eat a whole grain high protein breakfast bar (or 2 South Beach Cranberry Almond bars) and a large fresh pear

Nutritional Information (per serving): 401 cal, 21 g pro, 62 g carb, 13 g fiber, 10 g fat, 4 g sat fat, 0 mg chol, 272 mg sodium

200-Calorie Snack: Chocolate Fondue
Melt 1 ounce special dark chocolate briefly in microwave, adding a few drops of water if needed; stir. Dip 1 cup strawberries in melted chocolate and eat immediately.

Nutritional Information (per serving): 187 cal, 2 g pro, 28 g carb, 4 g fiber, 10 g fat, 5.5 g sat fat, 0 mg chol, 5 mg sodium

Lunch: Fresh Fruit Salad
Arrange 1 cup cut up assortment of watermelon, honeydew, and cantaloupe on bed of 3 large iceberg lettuce leaves with 1 cup low-fat cottage cheese and sprinkle with 1 tablespoon sliced, toasted, unsalted almonds.

Nutritional Information (per serving): 307 cal, 33 g pro, 23 g carb, 3 g fiber, 10 g fat, 2 g sat fat, 9 mg chol, 941 mg sodium

100-Calorie Snack: Nuts and Chocolate
Mix ½ ounce (20 nuts) unsalted, dry roasted peanuts and 10 semi-sweet chocolate chips. Eat.

Nutritional Information (per serving): 93 cal, 6 g pro, 12 g carb, 3 g fiber, 4 g fat, 1 g sat fat, 0 mg chol, 65 mg sodium

Dinner: Pork
Pan cook 3 ounces pounded pork tenderloin with 1 cup sliced mushrooms in 1 teaspoon Canola oil. Serve with side dishes of 1 cup steamed brown rice and 1 cup steamed spinach with optional squeeze of lemon juice. Finish with ¾ cup whole fresh strawberries.

Nutritional Information (per serving): 498 cal, 34 g pro, 65 g carb, 13 g fiber, 11.5 g fat, 2 g sat fat, 62 mg chol, 239 mg sodium

PREVIOUS: Healthy Menus for Days 1 and 2
Healthy Menus for Days 3, 4 and 5

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