30-Day High-Fiber, Anti-Inflammatory Meal Plan for Weight Loss

If you’re aiming to lose weight, increasing your fiber intake and focusing on anti-inflammatory ingredients may help you reach your goals. In this meal plan, we combine forces by including plenty of fiber-rich and inflammation-reducing ingredients, such as legumes, avocado, fruits, vegetables, fish and nuts. Follow along for a full month of delicious and nutritious recipes. 

Why This Meal Plan Is Great for You

Each day provides an average of 37 grams of fiber, well above the recommended Daily Value of 28 grams per day. Fiber is an important nutrient with many health benefits, including links to weight loss, improved heart and gut health and a lower risk for diabetes. Yet, most of us don’t reach our fiber goals, with just 7% of adults in the United States hitting the target. Another potential benefit of fiber is reduced inflammation. Research analyzing the diets of about 4,000 older adults found that a high-fiber diet was associated with lower levels of inflammatory markers. A high-fiber diet can help strengthen and diversify the gut microbiome, which research shows can help reduce inflammation.

If you’re trying to lose weight, targeting inflammation may be a helpful strategy. Chronic inflammation indicates the presence of long-term, low-grade inflammatory markers in the body. Causes of chronic inflammation include environmental factors and irritants as well as lifestyle components, such as stress, lack of sleep, a sedentary lifestyle and an unbalanced diet. Research reviews link chronic inflammation with an increased risk of obesity and higher levels of adipose (fat) tissue. While inflammation can increase the likelihood of weight gain, losing weight can help lower inflammatory markers.

To facilitate weight loss, we set this plan at a reduced calorie level of 1,500 calories per day. To support those with different calorie needs, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Can Fiber Help With Weight Loss? 

Fiber is historically linked to improved digestive regularity, but its impact on overall health can’t be underestimated. In addition to its role in improving cholesterol and blood sugar levels, fiber is linked to improved weight loss outcomes. One research study found that a high fiber intake—independent of total calorie intake and other macronutrients—promoted weight loss in adults with overweight or obesity. A different review found that a high-fiber diet improved glucose levels and insulin sensitivity, lowering the risk of type 2 diabetes, cardiovascular disease and obesity. If weight loss is your goal, or even if it’s not, eating more fiber can lead to some serious health benefits. 

High-Fiber Foods to Focus On:

• Vegetables (such as broccoli, cauliflower, cabbage, artichoke, leafy greens, carrots)
• Fruits (like berries, pears, apples, cherries and more)
• Nuts
• Seeds
• Beans
• Lentils
• Peas
• Whole grains (including farro, oats, quinoa, whole-wheat products, shredded wheat)
• Edamame

Week 1

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have as breakfast on days 2 through 4. 
2. Prepare Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on days 2 through 5. 

Day 1

Breakfast (355 calories)

A.M. Snack (141 calories)

• ¼ cup dry-roasted salted edamame
• ½ cup blueberries

Lunch (338 calories)

P.M. Snack (131 calories)

Dinner (555 calories)

Daily Totals: 1,519 calories, 74g fat, 87g protein, 140g carbohydrate, 35g fiber, 1,685mg sodium. 

Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup dry-roasted unsalted almonds to P.M. snack. 

Make it 2,000 calories: Add 1 medium orange to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit to have as an evening snack.

Day 2

Breakfast (419 calories)

A.M. Snack (120 calories)

• ¼ cup dry-roasted salted edamame
• ¼  cup blueberries

Lunch (479 calories)

P.M. Snack (131 calories)

Dinner (375 calories)

Daily Totals: 1,522 calories, 67g fat, 64g protein, 174g carbohydrate, 34g fiber, 1,636mg sodium. 

Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup dry-roasted unsalted almonds to P.M. snack. 

Make it 2,000 calories: Add 1 medium orange to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit to have as an evening snack.

Day 3

Breakfast (419 calories)

A.M. Snack (42 calories)

Lunch (479 calories)

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (404 calories)

Daily Totals: 1,499 calories, 64g fat, 62g protein, 179g carbohydrate, 31g fiber, 1,319mg sodium. 

Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to lunch. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter to lunch. 

Day 4

Breakfast (419 calories)

A.M. Snack (62 calories)

Lunch (479 calories)

P.M. Snack (95 calories)

Dinner (471 calories)

Meal-Prep Tip: Prepare Berry Chia Pudding to have for breakfast on days 5 & 6

Daily Totals: 1,524 calories, 59g fat, 63g protein, 195g carbohydrate, 35g fiber, 1,511mg sodium. 

Make it 1,800 calories: Add 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Day 5

Breakfast (343 calories)

A.M. Snack (112 calories)

• ½ cup low-fat cottage cheese
• 1 plum

Lunch (479 calories)

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (421 calories)

Daily Totals: 1,509 calories, 69g fat, 79g protein, 149g carbohydrate, 34g fiber, 2,168mg sodium.

Make it 1,500 calories: Add 1 medium apple to lunch and 1 serving Pineapple & Avocado Salad to dinner. 

Make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and 1 serving Pineapple & Avocado Salad to dinner. 

Day 6

Breakfast (343 calories)

A.M. Snack (265 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium peach

Lunch (328 calories)

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (393 calories)

Daily Totals: 1,484 calories, 70g fat, 79g protein, 149g carbohydrate, 39g fiber, 1,461mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 3 Tbsp. sliced almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 7

Breakfast (355 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (328 calories)

P.M. Snack (156 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (452 calories)

Daily Totals: 1,497 calories, 74g fat, 85g protein, 135g carbohydrate, 36g fiber, 1,669mg sodium.

Make it 1,800 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch, 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Roasted Red Pepper & Spinach Egg Bites to have as breakfast throughout the week. 
2. Prepare Vegan White Bean Chili to have for lunch on days 9 through 12. 

Day 8

Breakfast (382 calories)

A.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame 

Lunch (399 calories)

P.M. Snack (168 calories)

• 1 (5.3-oz.) container low-fat strained Greek-style yogurt
• 1 medium peach

Dinner (460 calories)

Daily Totals: 1,507 calories, 45g fat, 95g protein, 198g carbohydrate, 41g fiber, 1,301mg sodium.

Make it 1,800 calories: Add 1 medium banana to A.M. snack and add 2 Tbsp. natural peanut butter to the apple at lunch. 

Make it 2,000 calories: Add 1 medium banana to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup dry-roasted unsalted shelled pistachios as an evening snack. 

Day 9

Breakfast (432 calories)

A.M. Snack (131 calories)

Lunch (393 calories)

P.M. Snack (95 calories)

Dinner (452 calories)

Daily Totals: 1,503 calories, 53g fat, 84g protein, 188g carbohydrate, 35g fiber, 1,853mg sodium. 

Make it 1,800 calories: Add ¼ cup dry-roasted salted edamame to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted salted edamame to A.M. snack, 2 Tbsp. natural peanut butter to P.M. snack and ¼ cup dry-roasted unsalted almonds as an evening snack. 

Day 10

Breakfast (382 calories)

A.M. Snack (112 calories)

• ½ cup low-fat cottage cheese
• 1 plum

Lunch (393 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame

Dinner (521 calories)

Daily Totals: 1,507 calories, 55g fat, 82g protein, 181g carbohydrate, 35g fiber, 2,172mg sodium. 

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 11

Breakfast (432 calories)

A.M. Snack (59 calories)

Lunch (393 calories)

P.M. Snack (193 calories)

Dinner (426 calories)

Daily Totals: 1,503 calories, 65g fat, 92g protein, 150g carbohydrate, 34 fiber, 2,254mg sodium. 

Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 12

Breakfast (432 calories)

A.M. Snack (131 calories)

Lunch (393 calories)

P.M. Snack (62 calories)

Dinner (466 calories)

Daily Totals: 1,485 calories, 59g fat, 100g protein, 149g carbohydrate, 37g fiber, 2,083mg sodium. 

Make it 1,500 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 13

Breakfast (432 calories)

A.M. Snack (62 calories)

Lunch (399 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat strained Greek-style yogurt
• ¼ cup blueberries

Dinner (496 calories)

Daily Totals: 1,519 calories, 61g fat, 72g protein, 185g carbohydrate, 41g fiber, 1,855mg sodium. 

Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 14

Breakfast (432 calories)

A.M. Snack (105 calories)

Lunch (399 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat strained Greek-style yogurt
• ¼ cup blueberries

Dinner (439 calories)

Daily Totals: 1,506 calories, 51g fat, 87g protein, 189g carbohydrate, 36g fiber, 2,172mg sodium. 

Make it 1,800 calories: Add 2 Tbsp. natural peanut butter to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on days 16 through 19.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.

Day 15

Breakfast (338 calories)

A.M. Snack (131 calories)

Lunch (435 calories)

P.M. Snack (193 calories)

Dinner (425 calories)

Daily Totals: 1,522 calories, 62g fat, 84g protein, 167g carbohydrate, 37g fiber, 1,344mg sodium. 

Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 2 Tbsp. sliced almonds to lunch.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack.

Day 16

Breakfast (367 calories)

A.M. Snack (158 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup raspberries

Lunch (374 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame

Dinner (487 calories)

Daily Totals: 1,484 calories, 58g fat, 86g protein, 164g carbohydrate, 38g fiber, 1,679mg sodium.

Make it 1,800 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple as an evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 17

Breakfast (367 calories)

A.M. Snack (131 calories)

Lunch (374 calories)

P.M. Snack (234 calories)

• ¼ cup dry-roasted unsalted almonds
• ⅓ cup blueberries

Dinner (414 calories)

Daily Totals: 1,520 calories, 64g fat, 84g protein, 159g carbohydrate, 34g fiber, 1,484mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 1 ½ Tbsp. natural peanut butter as an evening snack

Day 18

Breakfast (367 calories)

A.M. Snack (193 calories)

Lunch (374 calories)

P.M. Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup blueberries

Dinner (387 calories)

Meal-Prep Tip: Reserve leftover Four-Bean & Pumpkin Chili to have for dinner tomorrow night. 

Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium. 

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 19

Breakfast (367 calories)

A.M. Snack (193 calories)

Lunch (374 calories)

P.M. Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup blueberries

Dinner (387 calories)

Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium. 

Make it 1,500 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 20

Breakfast (338 calories)

A.M. Snack (193 calories)

Lunch (435 calories)

P.M. Snack (131 calories)

Dinner (415 calories)

Daily Totals: 1,512 calories, 72g fat, 80g protein, 152g carbohydrate, 36g fiber, 1,693mg sodium. 

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to P.M. snack and add 1 medium banana with 1 ½ Tbsp. natural peanut butter as an evening snack. 

Day 21

Breakfast (338 calories)

A.M. Snack (193 calories)

Lunch (435 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (370 calories)

Daily Totals: 1,512 calories, 78g fat, 68g protein, 149g carbohydrate, 35g fiber, 1,459 sodium. 

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 23 through 25.
2. Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on days 23 through 26.

Day 22

Breakfast (374 calories)

A.M. Snack (31 calories)

Lunch (369 calories)

P.M. Snack (32 calories)

Dinner (673 calories)

Daily Totals: 1,479 calories, 89g fat, 68g protein, 111g carbohydrate, 35g fiber, 1,806mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 23

Breakfast (333 calories)

A.M. Snack (197 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• ¼ cup blueberries

Lunch (344 calories)

P.M. Snack (158 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¾ cup raspberries

Dinner (378 calories)

Evening Snack (95 calories)

Daily Totals: 1,504 calories, 61g fat, 85g protein, 162g carbohydrate, 36g fiber, 1,418mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack. 

Day 24

Breakfast (333 calories)

A.M. Snack (155 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (344 calories)

P.M. Snack (193 calories)

Dinner (480 calories)

Meal-Prep Tip: Reserve leftover Spicy Black Bean Soup to have for dinner tomorrow night. 

Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup dry-roasted unsalted almonds as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup dry-roasted unsalted almonds as an evening snack. 

Day 25

Breakfast (333 calories)

A.M. Snack (155 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (344 calories)

P.M. Snack (193 calories)

Dinner (480 calories)

Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup dry-roasted unsalted almonds as an evening snack. 

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup dry-roasted unsalted almonds as an evening snack

Day 26

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

A.M. Snack (216 calories)

• ¼ cup unsalted shelled pistachios
• ¾ cup sliced strawberries

Lunch (344 calories)

P.M. Snack (193 calories)

Dinner (410 calories)

Daily Totals: 1,505 calories, 73g fat, 76g protein, 155g carbohydrate, 37g fiber, 1,522mg sodium.

Make it 1,500 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast. 

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds as an evening snack. 

Day 27

Breakfast (374 calories)

A.M. Snack (165 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ⅔ cup blackberries

Lunch (369 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame

Dinner (517 calories)

Daily Totals: 1,524 calories, 81g fat, 70g protein, 141g carbohydrate, 34g fiber, 2,068mg sodium. 

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast. 

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 28

Breakfast (374 calories)

A.M. Snack (165 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ⅔ cup blackberries

Lunch (369 calories)

A.M. Snack (202 calories)

• ¼ cup unsalted shelled pistachios
• ¾ cup sliced strawberries

Dinner (400 calories)

Daily Totals: 1,524 calories, 88g fat, 84g protein, 114g carbohydrate, 33g fiber, 1,427mg sodium. 

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast. 

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 5

Day 29

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

A.M. Snack (143 calories)

• ½ cup low-fat cottage cheese
• 1 medium orange

Lunch (374 calories)

P.M. Snack (131 calories)

Dinner (489 calories)

Daily Totals: 1,478 calories, 61g fat, 69g protein, 182g carbohydrate, 36g fiber, 1,651mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 plum to lunch and add ¼ cup dry-roasted unsalted almonds as an evening snack.

Make it 2,000 calories:

Day 30

Breakfast (342 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 medium peach, diced
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

A.M. Snack (208 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (374 calories)

P.M. Snack (131 calories)

Dinner (464 calories)

Daily Totals: 1,518 calories, 68g fat, 98g protein, 145g carbohydrate, 36g fiber, 1,790mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast. 

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds as an evening snack.