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Day 1

Breakfast

1 cup nonfat plain Greek yogurt

1/4 cup muesli

1/4 cup blueberries

A.M. Snack (70 calories)

2 clementines

Lunch (340 calories)

Avocado-Egg Toast with a Garden Salad

1 slice sprouted-grain bread

1/4 medium avocado, mashed

1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)

Season egg with a pinch each of salt and pepper

1 1/2 cups mixed greens

2 Tbsp. grated carrot

1/2 cup cucumber slices

Top salad with 1/2 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (51 calories)

6 dried apricots

Dinner (492 calories)

1 cup; Roasted Beet Salad with Feta; Pistachios

4 oz. cooked chicken breast, cooked in 1 olive oil and seasoned with a pinch each of salt and pepper

1 slice sprouted-grain bread, toasted and drizzled with 1/2 tsp. olive oil.

Day 2:

Breakfast (264 calories)

1 cup nonfat plain Greek yogurt

1/4 cup muesli

1/4 cup blueberries

A.M. Snack (84 calories)

5 dried apricots

Lunch (335 calories)

Chickpea & Veggie Salad

2 cups mixed greens

3/4 cup veggies of your choice (try cucumbers and tomatoes)

1/2 cup chickpeas, rinsed

1/2 Tbsp. chopped walnuts

Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (70 calories)

2 clementines

Dinner (434 calories)

3/4 cup Squash & Red Lentil Curry

1/2 cup brown rice

Meal Prep Tip: Look for a pesto without added sugar or excess sodium, or make your own. Try EatingWell's Classic Basil Pesto

Day 3:

Breakfast (250 calories)

Avocado-Egg Toast

1 slice sprouted-grain bread

1/4 medium avocado, mashed

2 tomato slices

1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)

Season egg with a pinch each of salt and pepper

A.M. Snack (161 calories)

1/2 cup unsalted dry-roasted pistachios (measured in shell)

Lunch (326 calories)

1 3/4 cups Squash & Red Lentil Curry

P.M. Snack (30 calories)

1 plum

Dinner; 426 calories

1 serving; Poached Cod; Green Beans with Pesto

3/4 cup brown rice