SIMPLY MEAL PLANS
SIMPLY Nourish: Elevate your well-being with SIMPLY Meal Plans, meticulously crafted for a balanced and energizing culinary experience.
DAILY MEAL PLAN
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
DAY 1
01. Breakfast
Create a nutritious bowl by blending 3/4 cup of bran flakes with a sliced banana and pouring 1 cup of fat-free milk over the mixture.
02. Lunch
Construct a wholesome pita sandwich by filling 1 mini whole wheat pita with 3 ounces of turkey breast, 1/2 roasted pepper, a teaspoon each of mayo and mustard, and crisp lettuce. Accompany the sandwich with a side of 1 stick of part-skim mozzarella string cheese and 2 kiwis for a satisfying and balanced meal.
03. Dinner
Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert.
DAY 2
01. Breakfast
Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low-fat milk for a smoothie. Grab 1-2 hard-boiled eggs on the go.
02. Lunch
Heat 1 cup veggie soup, serve with a veggie burger on whole grain toast, and enjoy with 1 cup of fresh grapes.
03. Dinner
Grill 4 ounces of boneless, skinless chicken breast with barbecue sauce, garnish with chopped scallions and lime juice. Pair with 2 heaping cups of sautéed spinach, garlic, olive oil, and tomatoes. Serve alongside 1/2 baked plain or sweet potato.
DAY 3
01. Breakfast
Microwave 1/2 cup quick oats with soy milk. Add 1/2 apple, 1 tsp honey, and a pinch of cinnamon. Enjoy!
02. Lunch
Make a quick chicken salad: mix 4 oz shredded chicken with 1/4 cup grapes, 1 tbsp almonds, 1/4 cup celery, 1 tbsp mayo, and 1 tbsp Greek yogurt. Serve over lettuce with 1 piece of multigrain toast.
03. Dinner
Enjoy 4 oz steamed shrimp, a baked potato with 3 tbsp salsa and 1 tbsp Greek yogurt, along with 3 cups steamed spinach. Treat yourself to 1 oz of chocolate or a 100-150 calorie ice cream bar.
DAY 4
01. Breakfast
Create a tasty yogurt parfait by topping 1 cup of plain or low-sugar Greek yogurt with 1 cup of berries of your choice and 1/3 cup of low-sugar granola.
02. Lunch
Heat 1 cup tomato soup, pair with a roast beef pita sandwich (1 mini pita, 3 oz roast beef, horseradish, mustard, tomato, lettuce), and enjoy with 2 cups raw veggies and 1/4 cup hummus.
03. Dinner
Serve 4 oz poached salmon with a slaw (1 1/4 cups coleslaw mix, 2 sliced scallions, 1 tbsp rice vinegar, 1 1/2 tsp olive oil, and seasonings) and pair with 1 cup of quinoa.
DAY 5
01. Breakfast
Create a nutritious bowl by combining 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces of plain, unsweetened Greek yogurt.
02. Lunch
Craft a quick quesadilla by spreading 1/4 cup fat-free refried beans on a 100% stone-ground corn tortilla. Sprinkle 1 ounce shredded part-skim cheese, add salsa, and cover with another tortilla. Microwave for 45 seconds or grill. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.
03. Dinner
Enjoy 3 oz roasted pork with 1 cup mashed acorn squash, a salad (2-3 cups greens, olive oil, and vinegar), and finish with chocolate or a 100-150 calorie ice cream bar.
DAY 6
01. Breakfast
Toast a 100% whole-grain frozen waffle and spread 2 tablespoons of nut butter on top. Add slices of 1 small banana and sprinkle with cinnamon and nutmeg. Enjoy it with 8 ounces of fat-free milk.
02. Lunch
Make a tuna pita with mini whole-wheat pita, 2 oz tuna, 1 tbsp mayo, mustard, cucumber, and onion. Serve with 10 baby carrots and 2/3 cup Greek yogurt with a small pear.
03. Dinner
Make jambalaya by combining cooked brown rice, corn, turkey sausage, salsa, and beans. Pair with sautéed spinach in olive oil.
DAY 7
01. Breakfast
Make a quick breakfast: layer half an English muffin with 1 oz reduced-fat cheese, tomato, steamed spinach, and a poached egg. Serve with a grapefruit.
02. Lunch
Make a quick black bean salad with canned black beans, orange slices, veggies, and vinegar. Serve over greens with a 100% stone-ground corn tortilla and a piece of fruit.
03. Dinner
Serve 3 oz grilled flank steak with a baked sweet potato (1 tsp butter), steamed zucchini (1 cup), and 1.5 cups of berries.
WEEKLY 30 DAYS MEAL PLAN
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 1
Week 01
Day 1st
Breakfast (296 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 cup blackberries
Lunch (430 calories)
- 1 serving Mason Jar Power Salad with Chickpeas & Tuna
P.M. Snack (131 calories)
- 1 large pear
Dinner (380 calories)
- 1 serving Grilled Salmon with Sweet Peppers
- ½ cup cooked brown rice
Day 2nd
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (282 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 2 Tbsp. chopped walnuts
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (95 calories)
- 1 medium apple
Dinner (483 calories)
- 1 serving Herb-Grilled Chicken Frites
Day 3rd
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (282 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 2 Tbsp. chopped walnuts
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (163 calories)
- 1 medium apple
- 8 walnut halves
Dinner (449 calories)
- 1 serving Grilled Eggplant & Tomato Pasta
Day 4th
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (234 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 1 Tbsp. chopped walnuts
Dinner (584 calories)
- 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
- 1 serving Guacamole Chopped Salad
Day 5th
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (275 calories)
- 1 cup low-fat plain Greek yogurt
- 1 Tbsp. chopped walnuts
- 1 cup blackberries
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (383 calories)
- 1 serving Chicken Caesar Pasta Salad
Day 6th
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (248 calories)
- ¼ cup unsalted dry-roasted almonds
- ½ cup blueberries
Lunch (383 calories)
- 1 serving Chicken Caesar Pasta Salad
P.M. Snack (119 calories)
- 1 (5-oz.) container low-fat plain Greek yogurt
- ¼ cup raspberries
Dinner (459 calories)
- 1 serving Spring Green Frittata
- 1 serving Guacamole Chopped Salad
Day 7th
Breakfast (296 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 cup blackberries
Lunch (383 calories)
- 1 serving Chicken Caesar Pasta Salad
P.M. Snack (135 calories)
- 1 plum
- 8 walnut halves
Dinner (439 calories)
- 1 serving Greek Salad with Edamame
- 1-oz. slice whole-wheat baguette
WEEK 2
Week 02
Day 1st
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (268 calories)
- 1 cup blackberries
- ¼ cup unsalted dry-roasted almonds
Lunch (364 calories)
- 1 serving White Bean & Avocado Toast
- 1 (5-oz.) container low-fat plain Greek yogurt
- 1 plum
P.M. Snack (164 calories)
- ¼ cup walnut halves
Dinner (409 calories)
- 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Day 2nd
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (215 calories)
- ½ cup raspberries
- 14 walnut halves
Dinner (391 calories)
- 1 serving Chicken & Veggie Fajitas
Day 3rd
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (324 calories)
- 1 cup blackberries
- 20 walnut halves
Dinner (442 calories)
- 1 serving Grilled Flank Steak with Tomato Salad
- 1-oz. slice whole-wheat baguette
Day 4th
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (270 calories)
- 1 cup raspberries
- ¼ cup unsalted dry-roasted almonds
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (135 calories)
- 1 plum
- 8 walnut halves
Dinner (418 calories)
- 1 serving Greek Summer-Squash Grilled Pizza
Day 5th
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (237 calories)
- 1 plum
- ¼ cup unsalted dry-roasted almonds
Dinner (518 calories)
- 1 serving Chicken Pesto Pasta with Asparagus
Day 6th
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (62 calories)
- 1 cup raspberries
Lunch (518 calories)
- 1 serving Chicken Pesto Pasta with Asparagus
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (408 calories)
- 1 serving Better-Than-Takeout Burgers with Sweet Potato Fries
Day 7th
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (165 calories)
- 1 (5-oz.) container low-fat plain Greek yogurt
- 1 cup blackberries
Lunch (518 calories)
- 1 serving Chicken Pesto Pasta with Asparagus
P.M. Snack (64 calories)
- 1 cup raspberries
Dinner (412 calories)
- 1 serving Cobb Salad with Herb-Rubbed Chicken
WEEK 3
Week 03
Day 1st
Breakfast (296 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (325 calories)
- 1 serving Green Salad with Edamame & Beets
P.M. Snack (274 calories)
- ⅓ cup walnut halves
- 1 medium peach
Dinner (405 calories)
- 1 serving Simple Grilled Salmon & Vegetables
- ½ cup cooked brown rice
Day 2nd
Breakfast (321 calories)
- 1 serving Cinnamon Roll Overnight Oats
- ¾ cup low-fat plain Greek yogurt
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (215 calories)
- 1 cup blackberries
- 30 unsalted dry-roasted almonds
Dinner (432 calories)
- 1 serving Chicken, Brussels Sprouts & Mushroom Salad
Day 3rd
Breakfast (321 calories)
- 1 serving Cinnamon Roll Overnight Oats
- ¾ cup low-fat plain Greek yogurt
A.M. Snack (253 calories)
- ¾ cup blackberries
- ¼ cup unsalted dry-roasted almonds
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (64 calories)
- 1 cup raspberries
Dinner (499 calories)
- 1 serving Bruschetta Chicken Pasta
Day 4th
Breakfast (321 calories)
- 1 serving Cinnamon Roll Overnight Oats
- ¾ cup low-fat plain Greek yogurt
A.M. Snack (59 calories)
- 1 medium peach
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (167 calories)
- 1 cup blackberries
- ½ cup low-fat plain Greek yogurt
Dinner (584 calories)
- 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
- 1 serving Guacamole Chopped Salad
Day 5th
Breakfast (321 calories)
- 1 serving Cinnamon Roll Overnight Oats
- ¾ cup low-fat plain Greek yogurt
A.M. Snack (131 calories)
- 1 large pear
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (277 calories)
- 1 cup blueberries
- 25 unsalted dry-roasted almonds
Dinner (413 calories)
- 1 serving Spring Green Frittata
- 1 serving Cucumber & Avocado Salad
Day 6th
Breakfast (321 calories)
- 1 serving Cinnamon Roll Overnight Oats
- ¾ cup low-fat plain Greek yogurt
A.M. Snack (237 calories)
- 1 plum
- ¼ cup unsalted dry-roasted almonds
Lunch (383 calories)
- 1 serving Veggie & Hummus Sandwich
- 1 medium peach
P.M. Snack (59 calories)
- 1 cup raspberries
Dinner (495 calories)
- 1 serving Peanut Zucchini Noodle Salad with Chicken
- 2 cups mixed salad greens
- 1 serving Citrus Vinaigrette
Day 7th
Breakfast (296 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (383 calories)
- 1 serving Veggie & Hummus Sandwich
- 1 medium peach
P.M. Snack (164 calories)
- ¼ cup walnut halves
Dinner (449 calories)
- 1 serving Speedy Crab Cakes
- 1 serving Citrus-Arugula Salad
WEEK 4
Week 04
Day 1st
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (62 calories)
- 1 cup blackberries
Lunch (430 calories)
- 1 serving Mason Jar Power Salad with Chickpeas & Tuna
P.M. Snack (270 calories)
- 1 cup raspberries
- ¼ cup unsalted dry-roasted almonds
Dinner (442 calories)
- 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Day 2nd
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (62 calories)
- 1 cup blackberries
Lunch (514 calories)
- 1 serving Chicken Caprese Pasta Salad Bowls
P.M. Snack (129 calories)
- 1 cup raspberries
- 5 walnut halves
Dinner (507 calories)
- 1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce
- 1 serving Cucumber & Avocado Salad
Day 3rd
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (514 calories)
- 1 serving Chicken Caprese Pasta Salad Bowls
P.M. Snack (167 calories)
- 1 cup blackberries
- 8 walnut halves
Dinner (442 calories)
- 1 serving Grilled Flank Steak with Tomato Salad
- 1-oz. slice whole-wheat baguette
Day 4th
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (514 calories)
- 1 serving Chicken Caprese Pasta Salad Bowls
P.M. Snack (167 calories)
- 1 cup blackberries
- 8 walnut halves
Dinner (421 calories)
- 1 serving Spicy Shrimp Tacos
Day 5th
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (129 calories)
- 1 cup raspberries
- 5 walnut halves
Lunch (514 calories)
- 1 serving Chicken Caprese Pasta Salad Bowls
P.M. Snack (131 calories)
- 1 large pear
Dinner (418 calories)
- 1 serving Greek Summer-Squash Grilled Pizza
Day 6th
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (163 calories)
- 1 medium peach
- 8 walnut halves
Lunch (364 calories)
- 1 serving White Bean & Avocado Toast
- 1 (5-oz.) container low-fat plain Greek yogurt
- 1 plum
P.M. Snack (272 calories)
- ⅓ cup unsalted dry-roasted almonds
Dinner (429 calories)
- 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
Day 7th
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (59 calories)
- 1 medium peach
Lunch (364 calories)
- 1 serving White Bean & Avocado Toast
- 1 (5-oz.) container low-fat plain Greek yogurt
- 1 plum
P.M. Snack (166 calories)
- 1 cup low-fat plain Greek yogurt
Dinner (595 calories)
- 1 serving Vegetarian Quinoa-Stuffed Peppers
- 1 serving Guacamole Chopped Salad
WEEK 5
Week 05
Day 1st
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Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (408 calories)
- 1 serving Vegetarian Quinoa-Stuffed Peppers
- 1 medium peach
P.M. Snack (164 calories)
- ¼ cup walnut halves
Dinner (442 calories)
- 1 serving Grilled Salmon with Sweet Peppers
- ¾ cup cooked brown rice
Day 2nd
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Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (408 calories)
- 1 serving Vegetarian Quinoa-Stuffed Peppers
- 1 medium peach
P.M. Snack (59 calories)
- 3/4 cup blueberries
Dinner (540 calories)
- 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
- 1 serving Cucumber & Avocado Salad
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- Feet On Scale
- You May Wear Socks
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SIMPLY WEIGHING YOURSELF
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SIMPLY MORNING
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