Anti-inflammatory diet plan in Pakistan
Dietetics Health

Anti-inflammatory diet plan in Pakistan

  • September 24, 2022
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Anti-inflammatory diet plan in Pakistan

Follow this 30-day meal plan for a month of healthy and delicious anti-inflammatory recipes.

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If you’ve been seeing the term “anti-inflammatory diet” lately, you’re not alone. A growing body of research is linking long-term inflammation to a number of chronic health conditions, such as diabetes, heart disease and arthritis. Although many of these conditions are related to genetics, increasing foods shown to reduce inflammation and leading a healthy lifestyle—such as not smoking, getting adequate sleep, reducing stress, and exercising regularly—are All play a role in reducing inflammation. In this 30-day meal plan, we map out a month of delicious meals and snacks that include natural anti-inflammatory foods to support your body. Anti-inflammatory diet plan in Pakistan

We have restricted calories to 1,500 calories a day, which is a level after which most people will lose weight, and modified to 1,200 and 2,000 calories a day, depending on your caloric needs. is also included. It’s important to note that healthy weight loss is gradual (about 1 to 2 pounds per week), so if you’re starving at 1,500 calories, increase it until you’re satisfied. And gradually reduce to fewer calories over the next few months.

What is an anti-inflammatory diet?

The anti-inflammatory diet is very similar to the Mediterranean diet, which is consistently ranked as one of the healthiest because of its numerous benefits. Both diets emphasize large amounts of antioxidant-rich produce, such as berries and dark leafy greens, as well as high consumption of healthy fats and seafood such as salmon and nuts.

The diet limits refined grains, such as white bread and white pasta, high amounts of sugar and processed foods. You won’t see a lot of meat, especially red meat like beef and pork, but you can expect to see plenty of fish and vegetarian protein, like beans, nuts and seeds.

While research shows that an anti-inflammatory diet may be beneficial in reducing some chronic conditions, it’s also a generally healthy way of eating that’s high in fresh produce, healthy fats, and whole grains. Because of the fiber level can be beneficial for everyone. and beans.

List of anti-inflammatory foods:

  • Fruits: While all fruits are good, be sure to eat fruits rich in anthocyanins, which are found in dark blue, purple and red produce such as cherries, plums, plums and pomegranates. High fiber fruits, like pears and apples, are great too!
  • Vegetables: The more vegetables the better! Pay special attention to dark leafy greens, such as spinach and kale, as they are particularly nutritious.
  • Whole grains: Fiber-filled, whole grains such as oatmeal, quinoa, whole-wheat pasta and whole-grain bread are included in an anti-inflammatory diet.
  • Nuts, seeds, and healthy fats: Natural peanut butter and other nut butter, nuts, olive oil, avocado, and seeds – including chia and flax seeds – are included in this healthy meal plan. are important.

Fish: Fish, especially salmon, are some of the best anti-inflammatory foods to focus on because of their healthy unsaturated fats and omega-3 fatty acid content.

  • Legumes: Legumes, such as beans and lentils, are rich in fiber and protein, so they help regulate your digestive system in addition to keeping you full.

How to follow this meal plan for 30 days:

To make this plan more manageable, we break it down week-by-week and include meal prep tips at the beginning of each week that we encourage you to follow as it progresses each day. Makes it a little easier. However, don’t be afraid to swap. If a recipe calls for peanut butter but you have almond butter in the pantry, feel free to substitute it. The same goes for milk – use the milk of your choice.

Feel free to change the meals around for certain days based on what you like or what you have in the house. We chose an array of meal options to show some different choices that fit within an anti-inflammatory diet, but if you’re someone who finds it easy to eat the same breakfast all week, So feel free! In our meal plans, we aim to have the same calorie range for each meal which means you can change recipes for each meal without drastically changing the calorie level.

And last but not least, don’t feel like you have to follow this meal plan or the entire 30 days to get anti-inflammatory effects. Use this as inspiration to eat healthier and do what feels good to you — whether it’s for one meal or a week!

How to prepare your week night meals:

  1. Prepare bowls of chopped vegetables with turmeric dressing for lunch on days 2 to 5.

Day 1

Breakfast (310 calories)

  • 1 medium orange

AM Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Lunch (360 calories)

  • 1 serving of white bean and veggie salad

P.M. Snack (194 calories)

  • 1 plum
  • 1/4 cup dried walnut halves

Dinner (422 calories)

  • 1 serving of Greek grilled fish with vegetables

Daily total: 1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989 mg sodium

To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 tbsp. Add natural peanut butter to breakfast and 1 serving of Everything Bagel Avocado Toast to lunch.

Day 2

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (164 calories)

  • 1/4 cup dried walnut halves

Lunch (437 calories)

  • Serves 1 chopped vegetable grain bowl with turmeric dressing.
  • 1 large pear

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (519 calories)

  • 1 serving Mediterranean Chicken Quinoa Bowl

Daily total: 1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910 mg sodium

To make it 1,200 calories: Skip the orange at breakfast and replace both the A.M. And PM 1/4 cup sliced ​​cucumber for breakfast.

To make it 2,000 calories: Add 1 large pear and increase to 1/3 cup of dry walnuts in the morning. Add the snack and 3 tbsp. Natural Peanut Butter P.M. snack.

Day 3

Breakfast (361 calories)

  • 1 serving Egg salad Avocado toast
  • 1 large pear

AM Snack (140 calories)

  • 3/4 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (400 calories)

  • Serves 1 chopped vegetable grain bowl with turmeric dressing.
  • 1 medium apple

P.M. Snack (164 calories)

  • 1/4 cup dried walnuts

Dinner (428 calories)

  • 1 Serves Banana and Avocado Salad with Blueberries and Edamame.
  • 1-oz. Slice a whole wheat baguette.

Daily total: 1,493 calories, 58 g protein, 172 g carbohydrates, 39 g fiber, 71 g fat, 1,410 mg sodium

To make it 1,200 calories: Skip the pear at breakfast and the raspberry in the A.M. Replace Snack Plus PM Have 1/4 cup sliced ​​cucumber for breakfast.

To make it 2,000 calories: Add 3 tbsp. AM to almonds. Breakfast, add 1 large pear and increase to half of 20 dry walnuts at P.M. Add 1 serving of Everything Bagel Avocado Toast to dinner in addition to a snack.

Day 4

Breakfast (361 calories)

  • 1 serving Egg salad Avocado toast
  • 1 large pear

AM Snack (30 calories)

  • 1 plum

Lunch (400 calories)

  • Serves 1 chopped vegetable grain bowl with turmeric dressing.
  • 1 medium apple

P.M. Snack (164 calories)

  • 1/4 cup dried walnut halves

Dinner (523 calories)

  • 1 Serving of Skillet Lemon Chicken and Potatoes with Banana
  • 2 cups mixed vegetables
  • 1 serving citrus vinaigrette

Daily total: 1,479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium

To make it 1,200 calories: Skip the pears for breakfast and mixed greens with Citrus Vinaigrette for dinner.

To make it 2,000 calories: Add 25 dry roasted unsalted almonds to the A.M. Eat breakfast and add 1 avocado, sliced, to dinner.

Day 5

Breakfast (361 calories)

  • 1 serving Egg salad Avocado toast
  • 1 large pear

AM Snack (140 calories)

  • 3/4 cup low-fat plain Greek yogurt
  • 1/4 cup blackberries

Lunch (400 calories)

  • Serves 1 chopped vegetable grain bowl with turmeric dressing.
  • 1 medium apple

P.M. Snack (164 calories)

  • 1/4 cup dried walnut halves

Dinner (415 calories)

  • 1 serving Spinach salad with roasted sweet potatoes, white beans and basil

Daily total: 1,480 calories, 57 g protein, 183 g carbohydrates, 45 g fiber, 65 g fat, 1,181 mg sodium

To make it 1,200 calories: Skip the pears at breakfast and the blackberries in the AM. Have breakfast and change PM. 1 Clementine Breakfast.

To make it 2,000 calories: Add 3 tbsp. AM to almonds. Breakfast, add 1 large pear and increase to half of 20 dry walnuts at P.M. Eat breakfast and add 1 serving of Everything Bagel Avocado Toast to dinner.

Day 6

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (140 calories)

  • 3/4 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (417 calories)

  • 1 serving Salmon Salad Stuffed Avocado
  • 1 medium apple

P.M. Snack (139 calories)

  • 18 dry roasted unsalted almonds

Dinner (471 calories)

  • 1 serving Vegan Coconut Gram Curry.

Daily total: 1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159 mg sodium

To make it 1200 calories: skip the orange at breakfast, cut the yogurt to 1/2 cup and skip the raspberries in the A.M. Replace Snack Plus PM Have 1/4 cup sliced ​​cucumber for breakfast.

To make it 2,000 calories: Add 1 slice of whole-wheat toast with 1 tbsp. Add 3 tbsp of natural peanut butter to breakfast. AM to almonds. Add 1 medium apple apart from the snack and increase to 30 almonds at P.M. snack.

Day 7

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Lunch (417 calories)

  • 1 serving Salmon Salad Stuffed Avocado
  • 1 medium apple

P.M. Snack (130 calories)

  • 1 large pear

Dinner (429 calories)

  • Serves 1 charred shrimp and pesto Wednesday bowls.

Daily total: 1,494 calories, 71 g protein, 164 g carbohydrates, 41 g fiber, 70 g fat, 1,098 mg sodium

To make it 1,200 calories: Skip the orange at breakfast, replace the A.M. 1 Have breakfast in berries and change P.M. Snack on 1 medium apple.

To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 tbsp. Add natural peanut butter to breakfast and 1/4 cup dry walnut halves to PM. snack.

How to prepare your weeknight meals:

  1. Make three servings of Blueberry Almond Chia Pudding for breakfast on days 9-11.
  2. Make Sweet Potato, Kale and Chicken Salad with Peanut Dressing for lunch on days 9 to 12.

Day 8

Breakfast (296 calories)

AM Snack (305 calories)

  • 1 medium apple
  • 2 tbsp. Natural peanut butter

Lunch (325 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (447 calories)

  • 1 Grilled salmon served with smoky chickpeas and greens

Daily total: 1,503 calories, 82 g protein, 136 g carbohydrates, 38 g fiber, 70 g fat, 1,742 mg sodium

To make it 1,200 calories: Skip the peanut butter in the morning. Have breakfast and change PM. A snack of 1 plum.

Day 9

Breakfast (360 calories)

  • 1 serving Blueberry Almond Chia Pudding
  • 10 dried walnut halves

AM Snack (95 calories)

  • 1 medium apple

Lunch (393 calories)

  • 1 serving sweet potato, kale and chicken salad with peanut dressing

P.M. Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Dinner (434 calories)

  • 1 serving of basil pesto pasta with grilled vegetables

Daily total: 1,488 calories, 58 g protein, 134 g carbohydrates, 33 g fiber, 87 g fat, 1,072 mg sodium

To make it 1200 calories: Skip the walnuts at breakfast and replace the P.M. A snack of 1 plum.

To make it 2,000 calories: Add 3 tbsp. Natural Peanut Butter A.M. Add 1 medium orange at breakfast, lunch and 1 large pear at P.M. snack.

Day 10

Breakfast (360 calories)

  • 1 serving Blueberry Almond Chia Pudding
  • 10 dried walnut halves

AM Snack (140 calories)

  • 3/4 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (393 calories)

  • 1 serving sweet potato, kale and chicken salad with peanut dressing

P.M. Snack (131 calories)

  • 1 large pear

Dinner (492 calories)

  • 1 serving of Celeriac & Walnut Tacos
  • 1 Presenting Jason Mraz’s Guacamole.

Daily total: 1,515 calories, 65 g protein, 155 g carbohydrates, 41 g fiber, 78 g fat, 1,198 mg sodium

To make it 1,200 calories: Skip the walnuts at breakfast and the raspberries in the A.M. Reduce snack plus yogurt to 1/2 cup and replace P.M. Eat 1/4 cup of sliced ​​cucumber for breakfast.

To make it 2,000 calories: Add 3 tbsp. Chopped walnuts A.M. Add 1 medium orange to breakfast, lunch and 1/3 cup of dry roasted unsalted almonds to PM. Snack

Day 11

Breakfast (360 calories)

  • 1 serving Blueberry Almond Chia Pudding
  • 10 dried walnut halves

AM Snack (131 calories)

  • 1 large pear

Lunch (393 calories)

  • 1 serving sweet potato, kale and chicken salad with peanut dressing

P.M. Snack (206 calories)

  • 1/4 cup almonds

Dinner (402 calories)

  • Serving Mediterranean chicken with 1 orzo salad.

Daily total: 1,492 calories, 79 g protein, 136 g carbohydrates, 35 g fiber, 75 g fat, 1,173 mg sodium

To make it 1200 calories: Change the A.M. Breakfast 1 plum and P.M. 1 Clementine Breakfast.

To make it 2,000 calories: Add 1/3 cup dried walnut halves to the A.M. Snack, 1 medium apple to P.M. Eat breakfast and add 1 serving of Everything Bagel Avocado Toast to dinner.

Day 12

Breakfast (290 calories)

  • 1 is serving scrotumed grain toast with peanut butter and banana.

AM Snack (131 calories)

  • 1 large pear

Lunch (393 calories)

  • 1 serving sweet potato, kale and chicken salad with peanut dressing

P.M. Snack (225 calories)

  • 1 medium apple
  • 10 dried walnut halves

Dinner (466 calories)

  • 1 serving of Quinoa Power Salad

Daily total: 1,505 calories, 72 g protein, 175 g carbohydrates, 31 g fiber, 59 g fat, 1,416 mg sodium

To make it 1200 calories: Change the A.M. Breakfast 1 plum and P.M. 1 Clementine Breakfast.

To make it 2,000 calories: Increase breakfast to 2 servings of sprouted grain toast with peanut butter and banana and 1/4 cup dry roasted unsalted almonds in the A.M. snack.

Day 13

Breakfast (290 calories)

  • 1 is serving scrotumed grain toast with peanut butter and banana.

AM Snack (166 calories)

  • 1 cup low-fat plain Greek yogurt

Lunch (360 calories)

P.M. Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Dinner (481 calories)

  • 1 serving of Quinoa, Chicken and Broccoli Salad with Roasted Lemon Dressing

Daily total: 1,503 calories, 70 g protein, 134 g carbohydrates, 32 g fiber, 83 g fat, 894 mg sodium

To make it 1200 calories: Change the A.M. Snack 1 medium orange and P.M. A snack of 1 plum.

To make it 2,000 calories: Add 2 servings of sprouted grain toast with peanut butter and a banana for breakfast and add 1/4 cup dried walnut halves to the A.M. snack.

Day 14

Breakfast (296 calories)

AM Snack (186 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/3 cup blueberries

Lunch (360 calories)

P.M. Snack (216 calories)

  • 1/3 cup dried walnut halves

Dinner (421 calories)

  • 1 serving Spicy Shrimp Tacos

Daily total: 1,478 calories, 76 g protein, 105 g carbohydrates, 32 g fiber, 90 g fat, 1,677 mg sodium

To make it 1,200 calories: Skip the yogurt in the morning. Eat breakfast and reduce walnuts to half of 10 dry walnuts.

To make it 2,000 calories: Add 1/3 cup dry roasted unsalted almonds to the A.M. Eat breakfast and add 1 serving of guacamole chopped salad to dinner.

Week 3

How to prepare your week night meals:

  1. Make a Brussels Sprouts Salad with Crunchy Chickpeas for lunch on days 16 to 29.
  2. Make cinnamon roll overnight oats for breakfast for days 16 to 20.

Day 15

Breakfast (290 calories)

  • 1 is serving scrotumed grain toast with peanut butter and banana.

AM Snack (131 calories)

  • 1 large pear

Lunch (387 calories)

  • 1 medium orange

P.M. Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Dinner (473 calories)

  • 1 serving Walnut-Rosary Crusted Salmon
  • 1 serving panzanella with tomato and grilled corn.

Daily total: 1,488 calories, 66 g protein, 157 g carbohydrates, 35 g fiber, 71 g fat, 1,370 mg sodium

To make it 1200 calories: Change the A.M. Snack on 1 plum and a snack of 1 clementine.

To make it 2,000 calories: Add 2 servings of sprouted grain toast with peanut butter and a banana and 1/3 cup dried walnut halves to the A.M. snack.

Day 16

Breakfast (291 calories)

  • 1 serving cinnamon roll overnight oats
  • 1 medium apple

AM Snack (164 calories)

  • 1/4 cup dried walnut halves

Lunch (337 calories)

  • Serving 1 Brussels Sprouts Salad with Crunchy Chickpeas.

P.M. Snack (187 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup blueberries

Dinner (498 calories)

  • 1 serving Chicken, Quinoa and Sweet Potato Casserole
  • 2 cups mixed vegetables
  • 1 serving citrus vinaigrette

Meal Prep Tip: Save leftover chicken, quinoa and sweet potato casserole for dinner tomorrow.

Daily total: 1,476 calories, 69 g protein, 151 g carbohydrates, 32 g fiber, 70 g fat, 1,385 mg sodium

To make it 1200 calories: Change the A.M. Have breakfast in 1 plum and skip curd in P.M. snack.

To make it 2,000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie to breakfast, add 3 tbsp. Eat almonds for breakfast in the afternoon and add 1/2 an avocado, sliced, to dinner.

Day 17

Breakfast (291 calories)

  • 1 serving cinnamon roll overnight oats
  • 1 medium apple

AM Snack (187 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup blueberries

Lunch (337 calories)

  • Serving 1 Brussels Sprouts Salad with Crunchy Chickpeas.

P.M. Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Dinner (498 calories)

  • 1 serving Chicken, Quinoa and Sweet Potato Casserole
  • 2 cups mixed vegetables
  • 1 serving citrus vinaigrette

Daily total: 1,519 calories, 73 g protein, 155 g carbohydrates, 35 g fiber, 72 g fat, 1,385 mg sodium

To make it 1,200 calories: Skip the yogurt in the morning. Have breakfast and change PM. A snack of 1 plum.

To make it 2,000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie to breakfast, add 2 tbsp. Eat almonds for breakfast in the afternoon and add 1/2 an avocado, sliced, to dinner.

Day 18

Breakfast (291 calories)

  • 1 serving cinnamon roll overnight oats
  • 1 medium apple

AM Snack (131 calories)

  • 1 large pear

Lunch (337 calories)

  • Serving 1 Brussels Sprouts Salad with Crunchy Chickpeas.

P.M. Snack (164 calories)

  • 1/4 cup dried walnut halves

Dinner (599 calories)

Daily total: 1,521 calories, 52 g protein, 208 g carbohydrates, 38 g fiber, 61 g fat, 1,483 mg sodium

To make it 1,200 calories: Skip the apple at breakfast, replace the A.M. 1 Have breakfast in berries and change P.M. 1 Clementine Breakfast.

To make it 2,000 calories: Add 1/3 cup dry roasted unsalted almonds to the A.M. Breakfast, 1 medium orange for lunch and 1 large pear for P.M. snack.

Day 19

Breakfast (291 calories)

  • 1 serving cinnamon roll overnight oats
  • 1 medium apple

AM Snack (305 calories)

  • 1 medium apple
  • 2 tbsp. Natural peanut butter

Lunch (337 calories)

  • Serving 1 Brussels Sprouts Salad with Crunchy Chickpeas.

P.M. Snack (164 calories)

  • 1/4 cup dried walnut halves

Dinner (402 calories)

  • 1 serving guacamole chopped salad

Daily total: 1,498 calories, 54 g protein, 145 g carbohydrates, 41 g fiber, 84 g fat, 1,407 mg sodium

To make it 1200 calories: Skip the peanut butter in the morning. Have breakfast and change PM. Snack on 1 medium orange.

To make it 2,000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie, 1 large apple at lunch and 1 large pear at P.M. snack.

Day 20

Breakfast (291 calories)

  • 1 serving cinnamon roll overnight oats
  • 1 medium apple

AM Snack (228 calories)

  • 1/4 cup blueberries

Lunch (351 calories)

  • 1 serving avocado egg salad sandwich

P.M. Snack (131 calories)

  • 1 large pear

Dinner (504 calories)

  • 1 serving Greek salad with edamame
  • 1/2 avocado, diced.

Daily total: 1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554 mg sodium

To make it 1,200 calories: Skip the yogurt in the morning. Have breakfast and change PM. 1 Clementine Breakfast.

To make it 2,000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie at breakfast, 1 clementine at lunch and 1/3 cup dried walnut halves P.M. snack.

Day 21

Breakfast (290 calories)

  • 1 is serving scrotumed grain toast with peanut butter and banana.

AM Snack (262 calories)

  • 1 large pear
  • 10 dried walnut halves

Lunch (351 calories)

  • 1 serving avocado egg salad sandwich

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (482)

  • 1 serving honey walnut shrimp
  • 1/2 cup cooked brown rice

Daily total: 1,479 calories, 58 g protein, 178 g carbohydrates, 30 g fiber, 66 g fat, 972 mg sodium

To make it 1200 calories: Change the A.M. 1 Have breakfast in berries and change P.M. 1 to medium orange.

To make it 2,000 calories: Increase breakfast to 2 servings of sprouted grain toast with peanut butter and banana and add 2 tbsp. Natural Peanut Butter P.M. snack.

How to prepare your weeknight meals:

  1. Make 3 servings of Blueberry Almond Chia Pudding for breakfast on days 23 to 25.
  2. Prepare Vegan Superfood Buddha Bowls for lunch on days 23 to 26.

Day 22

Breakfast (296 calories)

AM Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (387 calories)

  • 1 medium orange

P.M. Snack (139 calories)

  • 18 dry roasted unsalted almonds

Dinner (480 calories)

  • 1 serve mushroom shawarma with yogurt tahini sauce.

Daily total: 1,483 calories, 78 g protein, 118 g carbohydrates, 35 g fiber, 82 g fat, 1,993 mg sodium

To make it 1,200 calories: Skip the yogurt in the morning. Have breakfast and change PM. 1/4 cup blueberries for breakfast.

To make it 2,000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie to breakfast and up to 1/3 cup almonds and 1 large pear to P.M. snack.

Day 23

Breakfast (339 calories)

  • 1 serving Blueberry Almond Chia Pudding
  • 1 cup low-fat plain kefir

AM Snack (260 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 2 tbsp. Chopped almonds

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (434 calories)

  • 1 serving of basil pesto pasta with grilled vegetables

Daily total: 1,508 calories, 70 g protein, 163 g carbohydrates, 39 g fiber, 72 g fat, 822 mg sodium

To make it 1,200 calories: Skip the yogurt and slivered almonds in the morning. Have breakfast and change PM. 1/4 cup blueberries for breakfast.

To make it 2,000 calories: For breakfast, include 1 serving of whole-grain toast with peanut butter and a banana and add 2 tbsp. Natural Peanut Butter P.M. snack.

Day 24

Breakfast (339 calories)

  • 1 serving Blueberry Almond Chia Pudding
  • 1 cup low-fat plain kefir

AM Snack (62 calories)

  • 1 medium orange

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Dinner (519 calories)

  • 1 serving Mediterranean Chicken Quinoa Bowl

Daily total: 1,506 calories, 75 g protein, 139 g carbohydrates, 34 g fiber, 77 g fat, 1,071 mg sodium

To make it 1,200 calories: Skip the kefir at breakfast and replace the P.M. 1/4 cup blueberries for breakfast.

To make it 2,000 calories: Add 1 serving of sprouted grain toast with peanut butter and banana for breakfast and 16 portions of dried walnuts in the AM. snack.

Day 25

Breakfast (339 calories)

  • 1 serving Blueberry Almond Chia Pudding
  • 1 cup low-fat plain kefir

AM Snack (95 calories)

  • 1 medium apple

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (131 calories)

  • 1 large pear

Dinner (555 calories)

  • 1 serving Ginger Tahini Oven Baked Salmon and Vegetables

Daily total: 1,500 calories, 71 g protein, 183 g carbohydrates, 43 g fiber, 62 g fat, 1,109 mg sodium

To make it 1,200 calories: Skip the kefir at breakfast, replace the A.M. 1 Have breakfast in berries and change P.M. Snack on 1/4 cup raspberries.

To make it 2,000 calories: For breakfast, include 1 serving of whole-grain toast with peanut butter and a banana and add 2 tbsp. Natural Peanut Butter A.M. snack.

Day 26

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (164 calories)

  • 1/4 cup dried walnut halves

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (131 calories)

  • 1 large pear

Dinner (495 calories)

  • 1 Serving Peanut Zucchini Noodle Salad with Chicken.
  • 2 cups mixed vegetables
  • 1 serving citrus vinaigrette

Daily total: 1,481 calories, 58 g protein, 161 g carbohydrates, 40 g fiber, 75 g fat, 1,198 mg sodium

To make it 1,200 calories: Skip the orange at breakfast, replace the A.M. 1 Have breakfast in berries and change P.M. 1/2 cup blueberries for breakfast.

To make it 2,000 calories: Add 1 serving of sprouted grain toast with peanut butter and banana to breakfast and 1/4 cup of dry-roasted unsalted almonds at PM. snack.

Day 27

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Lunch (323 calories)

  • 1 serving of salmon-stuffed avocados
  • 1 plum

P.M. Snack (221 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 1 tbsp. Chopped almonds

Dinner (429 calories)

  • Serves 1 charred shrimp and pesto Wednesday bowls.

Daily total: 1,490 calories, 95 g protein, 125 g carbohydrates, 33 g fiber, 75 g fat, 1,123 mg sodium

To make it 1200 calories: Change the A.M. Snack on 1 plum and skip yogurt and sliced ​​almonds in the P.M. snack.

To make it 2,000 calories: Add 1 serving of whole-grain toast with peanut butter and a banana for breakfast and increase to 1/3 cup almonds and add 1 large pear. snack.

Day 28

Breakfast (296 calories)

AM Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Lunch (323 calories)

  • 1 serving of salmon-stuffed avocados
  • 1 plum

P.M. Snack (236 calories)

  • 1 large pear
  • 8 dried walnut halves

Dinner (414 calories)

  • 1 serving Chicken, Arugula and Butternut Squash Salad with Brussels Sprouts
  • 1 Serving Everything Bagel Avocado Toast

Meal Prep Tip: Save 2 servings of Chicken, Arugula and Butternut Squash Salad with Brussels Sprouts for lunch on days 29 and 30.

Daily total: 1,475 calories, 74 g protein, 119 g carbohydrates, 36 g fiber, 86 g fat, 1,427 mg sodium

To make it 1200 calories: Change the A.M. 1 Have breakfast in berries and change P.M. Snack on 1 medium orange.

To make it 2,000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie at breakfast, 1 medium apple at A.M. Have breakfast and increase to half of 1/3 cup of dry walnuts at P.M. snack.

Day 29

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Lunch (373 calories)

  • 1 serving Chicken, Arugula and Butternut Squash Salad with Brussels Sprouts
  • 1 large pear

P.M. Snack (221 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 1 tbsp. Chopped almonds

Dinner (402 calories)

  • 1 serving guacamole chopped salad

Daily total: 1,512 calories, 84 g protein, 150 g carbohydrates, 39 g fiber, 73 g fat, 1,146 mg sodium

To make it 1200 calories: Change the A.M. Snack on 1/4 cup of blueberries and replace the P.M. Snack on 1 medium apple.

To make it 2,000 calories: Add 1 serving of whole-grain toast with peanut butter and a banana for breakfast, 1 large pear in the AM. Have breakfast and increase to 3 tbsp. Snack on sliced ​​almonds in the P.M.

Day 30

Breakfast (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

AM Snack (206 calories)

  • 1/4 cup dry roasted unsalted almonds

Lunch (373)

  • 1 serving Chicken, Arugula and Butternut Squash Salad with Brussels Sprouts
  • 1 large pear

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (504 calories)

  • 1 serving Greek salad with edamame
  • 1/2 avocado, diced.

Daily total: 1,488 calories, 54 g protein, 169 g carbohydrates, 45 g fiber, 76 g fat, 949 mg sodium

To make it 1200 calories: Change the A.M. 1 Have breakfast in berries and change P.M. Eat 1/4 cup of sliced ​​cucumber for breakfast.

To make it 2,000 calories: For breakfast, add 1 serving of sprouted grain toast with peanut butter and banana and 2 tbsp. Natural Peanut Butter P.M. snack.

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