Caloric Itemization
Week 1:
Breakfast:
Scrambled eggs (2 eggs): ~140 calories
Whole grain toast (1 slice): ~70 calories
Greek yogurt (1/2 cup): ~70 calories
Snack:
Apple: ~95 calories
Almonds (1 ounce): ~160 calories
Lunch:
Grilled chicken breast (4 oz): ~180 calories
Quinoa (1/2 cup): ~111 calories
Steamed broccoli (1 cup): ~55 calories
Snack:
Carrot sticks (1 cup): ~50 calories
Hummus (2 tbsp): ~70 calories
Dinner:
Baked salmon (4 oz): ~200 calories
Sweet potato (1 medium): ~103 calories
Mixed greens salad with olive oil dressing: ~150 calories
Week 2:
Breakfast:
Scrambled eggs (2 eggs) with spinach and cherry tomatoes: ~160 calories
Whole-grain toast (1 slice): ~70 calories
Greek yogurt (150g) with sliced strawberries: ~120 calories
Lunch:
Grilled chicken breast (4 oz): ~180 calories
Quinoa (1/2 cup): ~111 calories
Steamed broccoli and carrots: ~80 calories
Snack:
Cottage cheese (100g): ~98 calories
Apple slices: ~52 calories
Dinner:
Baked salmon (5 oz): ~220 calories
Sweet potato (1 medium): ~103 calories
Mixed green salad with olive oil dressing: ~150 calories
Almonds (20g): ~120 calories
Week 3:
Breakfast:
Plant-based protein smoothie:
Pea protein powder (1 scoop): ~100 calories
Almond milk (1 cup): ~30 calories
Mixed berries (1/2 cup): ~35 calories
Spinach (handful): ~10 calories
Lunch:
Chickpea and vegetable stir-fry:
Chickpeas (1/2 cup): ~134 calories
Broccoli, bell peppers, and snap peas: ~70 calories
Quinoa (1/2 cup): ~111 calories
Snack:
Vegan yogurt parfait:
Almond or coconut yogurt (1 cup): ~80 calories
Granola (2 tablespoons): ~100 calories
Sliced banana: ~105 calories
Dinner:
Lentil and sweet potato curry:
Lentils (1/2 cup): ~120 calories
Sweet potatoes, tomatoes, and onions: ~90 calories
Brown rice (1/2 cup): ~108 calories
Snack:
Mixed nuts and seeds:
Almonds, walnuts, chia seeds, and pumpkin seeds (1/4 cup): ~200 calories
Week 4:
Breakfast:
Vegan Protein Smoothie:
Pea protein powder (1 scoop): ~100 calories
Almond milk (1 cup): ~30 calories
Frozen berries (1/2 cup): ~35 calories
Spinach (handful): ~10 calories
Lunch:
Chickpea Salad:
Chickpeas (1/2 cup): ~134 calories
Mixed greens (spinach, kale): ~20 calories
Cherry tomatoes, cucumber, and bell peppers: ~40 calories
Olive oil and lemon dressing: ~50 calories
Snack:
Edamame Bowl:
Edamame beans (1 cup): ~190 calories
Carrot and cucumber sticks: ~50 calories
Dinner:
Quinoa and Vegetable Stir-Fry:
Quinoa (1/2 cup): ~111 calories
Tofu (100g), cubed: ~144 calories
Broccoli, snap peas, and bell peppers: ~60 calories
Low-sodium soy sauce for flavor: ~10 calories
Snack:
Avocado and Whole Grain Crackers:
Sliced avocado (1/2): ~120 calories
Whole grain crackers (4-5): ~80 calories
Week 5:
Breakfast:
Smoothie Bowl:
Plant-based protein powder (1 scoop): ~100 calories
Almond milk (1 cup): ~30 calories
Frozen berries (1/2 cup): ~35 calories
Spinach (handful): ~10 calories
Chia seeds (1 tablespoon): ~70 calories
Lunch:
Chickpea and Quinoa Salad:
Chickpeas (1/2 cup): ~134 calories
Quinoa (1/2 cup): ~111 calories
Mixed greens, cherry tomatoes, cucumber: ~40 calories
Olive oil and lemon dressing: ~50 calories
Snack:
Carrot and Hummus:
Carrot sticks (1 cup): ~50 calories
Hummus (2 tablespoons): ~70 calories
Dinner:
Lentil and Vegetable Stir-Fry:
Lentils (1/2 cup): ~120 calories
Broccoli, bell peppers, and snap peas: ~70 calories
Brown rice (1/2 cup): ~108 calories
Snack:
Avocado and Rice Cakes:
Sliced avocado (1/2): ~120 calories
Rice cakes (2): ~70 calories
Week 6:
Breakfast:
Protein Smoothie:
Whey protein powder (1.5 ounces): ~150 calories
Almond milk (8 ounces): ~30 calories
Frozen berries (2 ounces): ~20 calories
Spinach (1 ounce): ~5 calories
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cherry tomatoes, cucumber: ~40 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack:
Turkey and Veggie Wrap:
Turkey slices (3 ounces): ~120 calories
Whole-grain wrap: ~100 calories
Lettuce, tomato, and mustard: ~20 calories
Dinner:
Steak with Sweet Potato and Broccoli:
Lean steak (4 ounces): ~220 calories
Baked sweet potato (5 ounces): ~103 calories
Steamed broccoli (1 cup): ~55 calories
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces): ~100 calories
Mixed berries (2 ounces): ~20 calories
Almond slices (1 ounce): ~160 calories
Week 7:
Breakfast:
Protein Smoothie:
Tofu (3 ounces): ~70 calories
Almond milk (8 ounces): ~30 calories
Mixed berries (2 ounces): ~20 calories
Spinach (1 ounce): ~5 calories
Lunch:
Ground Chicken and Brown Rice Bowl:
Ground chicken (4 ounces): ~180 calories
Brown rice (5 ounces, cooked): ~215 calories
Mixed vegetables (broccoli, carrots, bell peppers): ~60 calories
Snack:
Pork and Veggie Stir-Fry:
Pork tenderloin (4 ounces): ~160 calories
Stir-fried vegetables (zucchini, snap peas, mushrooms): ~50 calories
Dinner:
Tofu and Quinoa Salad:
Tofu (3 ounces): ~70 calories
Quinoa (4 ounces, cooked): ~223 calories
Mixed greens, cherry tomatoes, cucumber: ~40 calories
Olive oil and lemon dressing (1 tablespoon): ~120 calories
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces): ~100 calories
Mixed berries (2 ounces): ~20 calories
Almond slices (1 ounce): ~160 calories
Week 8:
Breakfast:
Chicken and Vegetable Omelette:
Chicken breast (3 ounces, cooked): ~140 calories
Eggs (2): ~140 calories
Mixed vegetables (bell peppers, spinach, tomatoes): ~50 calories
Lunch:
Ground Turkey and Sweet Potato Bowl:
Ground turkey (4 ounces, cooked): ~180 calories
Sweet potato (5 ounces, baked): ~103 calories
Steamed broccoli: ~55 calories
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces): ~100 calories
Mixed berries (2 ounces): ~20 calories
Dinner:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cucumber, cherry tomatoes: ~40 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack:
Turkey and Vegetable Skewers:
Turkey breast chunks (3 ounces, cooked): ~120 calories
Bell peppers and zucchini, grilled: ~40 calories
WEEK 9:
Breakfast: Scrambled Eggs with Vegetables
Eggs (2): ~140 calories
Bell peppers, onions, and spinach (1 cup, cooked): ~50 calories
Lunch: Grilled Chicken Salad
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack: Greek Yogurt Parfait
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Almond slices (1 ounce): ~160 calories
Dinner: Ground Turkey and Quinoa Bowl
Ground turkey (4 ounces, cooked): ~180 calories
Quinoa (4 ounces, cooked): ~160 calories
Steamed broccoli and carrots: ~50 calories
Snack: Baked Chicken Breast Strips
Chicken breast strips (3 ounces, baked): ~150 calories
Carrot and celery sticks: ~30 calories
WEEK 10:
Breakfast: Steak and Vegetable Scramble
Lean beef steak strips (4 ounces, cooked): ~200 calories
Bell peppers, onions, and spinach (1 cup, cooked): ~50 calories
Olive oil for cooking (1 teaspoon): ~40 calories
Lunch: Grilled Chicken Salad
Grilled chicken (5 ounces): ~220 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Balsamic vinaigrette dressing (1 tablespoon): ~120 calories
Snack: Greek Yogurt Parfait
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Dinner: Grilled Steak with Quinoa and Vegetables
Grilled steak (5 ounces): ~250 calories
Quinoa (4 ounces, cooked): ~160 calories
Grilled vegetables (zucchini, bell peppers): ~50 calories
Snack: Baked Sweet Potato Wedges
Sweet potato wedges (4 ounces, baked): ~120 calories
WEEK 11:
Breakfast: Chicken and Veggie Omelette
Chicken breast (3 ounces, cooked): ~140 calories
Eggs (2): ~140 calories
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked): ~50 calories
Lunch: Grilled Chicken Salad
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack: Greek Yogurt with Berries
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Dinner: Protein Shake
Whey protein powder (1 scoop): ~120 calories
Almond milk (8 ounces): ~60 calories
Banana (1): ~105 calories
WEEK 12:
Breakfast: Turkey and Vegetable Scramble
Turkey breast (4 ounces, cooked): ~150 calories
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked): ~50 calories
Olive oil for cooking (1 teaspoon): ~40 calories
Snack: Greek Yogurt with Berries
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Lunch: Grilled Turkey Breast Salad
Turkey breast (5 ounces, grilled): ~220 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Balsamic vinaigrette dressing (1 tablespoon): ~120 calories
Snack: Beef Jerky Snack
Beef jerky (1 ounce): ~80 calories
Dinner: Protein Shake
Whey protein powder (1 scoop): ~120 calories
Almond milk (8 ounces): ~60 calories
Banana (1): ~105 calories
Evening Snack: Mixed Nuts
Almonds, walnuts, or mixed nuts (1 ounce): ~160 calories
Breakfast:
Scrambled eggs (2 eggs): ~140 calories
Whole grain toast (1 slice): ~70 calories
Greek yogurt (1/2 cup): ~70 calories
Snack:
Apple: ~95 calories
Almonds (1 ounce): ~160 calories
Lunch:
Grilled chicken breast (4 oz): ~180 calories
Quinoa (1/2 cup): ~111 calories
Steamed broccoli (1 cup): ~55 calories
Snack:
Carrot sticks (1 cup): ~50 calories
Hummus (2 tbsp): ~70 calories
Dinner:
Baked salmon (4 oz): ~200 calories
Sweet potato (1 medium): ~103 calories
Mixed greens salad with olive oil dressing: ~150 calories
Week 2:
Breakfast:
Scrambled eggs (2 eggs) with spinach and cherry tomatoes: ~160 calories
Whole-grain toast (1 slice): ~70 calories
Greek yogurt (150g) with sliced strawberries: ~120 calories
Lunch:
Grilled chicken breast (4 oz): ~180 calories
Quinoa (1/2 cup): ~111 calories
Steamed broccoli and carrots: ~80 calories
Snack:
Cottage cheese (100g): ~98 calories
Apple slices: ~52 calories
Dinner:
Baked salmon (5 oz): ~220 calories
Sweet potato (1 medium): ~103 calories
Mixed green salad with olive oil dressing: ~150 calories
Almonds (20g): ~120 calories
Week 3:
Breakfast:
Plant-based protein smoothie:
Pea protein powder (1 scoop): ~100 calories
Almond milk (1 cup): ~30 calories
Mixed berries (1/2 cup): ~35 calories
Spinach (handful): ~10 calories
Lunch:
Chickpea and vegetable stir-fry:
Chickpeas (1/2 cup): ~134 calories
Broccoli, bell peppers, and snap peas: ~70 calories
Quinoa (1/2 cup): ~111 calories
Snack:
Vegan yogurt parfait:
Almond or coconut yogurt (1 cup): ~80 calories
Granola (2 tablespoons): ~100 calories
Sliced banana: ~105 calories
Dinner:
Lentil and sweet potato curry:
Lentils (1/2 cup): ~120 calories
Sweet potatoes, tomatoes, and onions: ~90 calories
Brown rice (1/2 cup): ~108 calories
Snack:
Mixed nuts and seeds:
Almonds, walnuts, chia seeds, and pumpkin seeds (1/4 cup): ~200 calories
Week 4:
Breakfast:
Vegan Protein Smoothie:
Pea protein powder (1 scoop): ~100 calories
Almond milk (1 cup): ~30 calories
Frozen berries (1/2 cup): ~35 calories
Spinach (handful): ~10 calories
Lunch:
Chickpea Salad:
Chickpeas (1/2 cup): ~134 calories
Mixed greens (spinach, kale): ~20 calories
Cherry tomatoes, cucumber, and bell peppers: ~40 calories
Olive oil and lemon dressing: ~50 calories
Snack:
Edamame Bowl:
Edamame beans (1 cup): ~190 calories
Carrot and cucumber sticks: ~50 calories
Dinner:
Quinoa and Vegetable Stir-Fry:
Quinoa (1/2 cup): ~111 calories
Tofu (100g), cubed: ~144 calories
Broccoli, snap peas, and bell peppers: ~60 calories
Low-sodium soy sauce for flavor: ~10 calories
Snack:
Avocado and Whole Grain Crackers:
Sliced avocado (1/2): ~120 calories
Whole grain crackers (4-5): ~80 calories
Week 5:
Breakfast:
Smoothie Bowl:
Plant-based protein powder (1 scoop): ~100 calories
Almond milk (1 cup): ~30 calories
Frozen berries (1/2 cup): ~35 calories
Spinach (handful): ~10 calories
Chia seeds (1 tablespoon): ~70 calories
Lunch:
Chickpea and Quinoa Salad:
Chickpeas (1/2 cup): ~134 calories
Quinoa (1/2 cup): ~111 calories
Mixed greens, cherry tomatoes, cucumber: ~40 calories
Olive oil and lemon dressing: ~50 calories
Snack:
Carrot and Hummus:
Carrot sticks (1 cup): ~50 calories
Hummus (2 tablespoons): ~70 calories
Dinner:
Lentil and Vegetable Stir-Fry:
Lentils (1/2 cup): ~120 calories
Broccoli, bell peppers, and snap peas: ~70 calories
Brown rice (1/2 cup): ~108 calories
Snack:
Avocado and Rice Cakes:
Sliced avocado (1/2): ~120 calories
Rice cakes (2): ~70 calories
Week 6:
Breakfast:
Protein Smoothie:
Whey protein powder (1.5 ounces): ~150 calories
Almond milk (8 ounces): ~30 calories
Frozen berries (2 ounces): ~20 calories
Spinach (1 ounce): ~5 calories
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cherry tomatoes, cucumber: ~40 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack:
Turkey and Veggie Wrap:
Turkey slices (3 ounces): ~120 calories
Whole-grain wrap: ~100 calories
Lettuce, tomato, and mustard: ~20 calories
Dinner:
Steak with Sweet Potato and Broccoli:
Lean steak (4 ounces): ~220 calories
Baked sweet potato (5 ounces): ~103 calories
Steamed broccoli (1 cup): ~55 calories
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces): ~100 calories
Mixed berries (2 ounces): ~20 calories
Almond slices (1 ounce): ~160 calories
Week 7:
Breakfast:
Protein Smoothie:
Tofu (3 ounces): ~70 calories
Almond milk (8 ounces): ~30 calories
Mixed berries (2 ounces): ~20 calories
Spinach (1 ounce): ~5 calories
Lunch:
Ground Chicken and Brown Rice Bowl:
Ground chicken (4 ounces): ~180 calories
Brown rice (5 ounces, cooked): ~215 calories
Mixed vegetables (broccoli, carrots, bell peppers): ~60 calories
Snack:
Pork and Veggie Stir-Fry:
Pork tenderloin (4 ounces): ~160 calories
Stir-fried vegetables (zucchini, snap peas, mushrooms): ~50 calories
Dinner:
Tofu and Quinoa Salad:
Tofu (3 ounces): ~70 calories
Quinoa (4 ounces, cooked): ~223 calories
Mixed greens, cherry tomatoes, cucumber: ~40 calories
Olive oil and lemon dressing (1 tablespoon): ~120 calories
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces): ~100 calories
Mixed berries (2 ounces): ~20 calories
Almond slices (1 ounce): ~160 calories
Week 8:
Breakfast:
Chicken and Vegetable Omelette:
Chicken breast (3 ounces, cooked): ~140 calories
Eggs (2): ~140 calories
Mixed vegetables (bell peppers, spinach, tomatoes): ~50 calories
Lunch:
Ground Turkey and Sweet Potato Bowl:
Ground turkey (4 ounces, cooked): ~180 calories
Sweet potato (5 ounces, baked): ~103 calories
Steamed broccoli: ~55 calories
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces): ~100 calories
Mixed berries (2 ounces): ~20 calories
Dinner:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cucumber, cherry tomatoes: ~40 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack:
Turkey and Vegetable Skewers:
Turkey breast chunks (3 ounces, cooked): ~120 calories
Bell peppers and zucchini, grilled: ~40 calories
WEEK 9:
Breakfast: Scrambled Eggs with Vegetables
Eggs (2): ~140 calories
Bell peppers, onions, and spinach (1 cup, cooked): ~50 calories
Lunch: Grilled Chicken Salad
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack: Greek Yogurt Parfait
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Almond slices (1 ounce): ~160 calories
Dinner: Ground Turkey and Quinoa Bowl
Ground turkey (4 ounces, cooked): ~180 calories
Quinoa (4 ounces, cooked): ~160 calories
Steamed broccoli and carrots: ~50 calories
Snack: Baked Chicken Breast Strips
Chicken breast strips (3 ounces, baked): ~150 calories
Carrot and celery sticks: ~30 calories
WEEK 10:
Breakfast: Steak and Vegetable Scramble
Lean beef steak strips (4 ounces, cooked): ~200 calories
Bell peppers, onions, and spinach (1 cup, cooked): ~50 calories
Olive oil for cooking (1 teaspoon): ~40 calories
Lunch: Grilled Chicken Salad
Grilled chicken (5 ounces): ~220 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Balsamic vinaigrette dressing (1 tablespoon): ~120 calories
Snack: Greek Yogurt Parfait
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Dinner: Grilled Steak with Quinoa and Vegetables
Grilled steak (5 ounces): ~250 calories
Quinoa (4 ounces, cooked): ~160 calories
Grilled vegetables (zucchini, bell peppers): ~50 calories
Snack: Baked Sweet Potato Wedges
Sweet potato wedges (4 ounces, baked): ~120 calories
WEEK 11:
Breakfast: Chicken and Veggie Omelette
Chicken breast (3 ounces, cooked): ~140 calories
Eggs (2): ~140 calories
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked): ~50 calories
Lunch: Grilled Chicken Salad
Grilled chicken breast (4 ounces): ~180 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Olive oil and balsamic vinegar dressing (1 tablespoon): ~120 calories
Snack: Greek Yogurt with Berries
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Dinner: Protein Shake
Whey protein powder (1 scoop): ~120 calories
Almond milk (8 ounces): ~60 calories
Banana (1): ~105 calories
WEEK 12:
Breakfast: Turkey and Vegetable Scramble
Turkey breast (4 ounces, cooked): ~150 calories
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked): ~50 calories
Olive oil for cooking (1 teaspoon): ~40 calories
Snack: Greek Yogurt with Berries
Greek yogurt (6 ounces): ~150 calories
Mixed berries (2 ounces): ~20 calories
Lunch: Grilled Turkey Breast Salad
Turkey breast (5 ounces, grilled): ~220 calories
Mixed greens, cherry tomatoes, cucumber: ~50 calories
Balsamic vinaigrette dressing (1 tablespoon): ~120 calories
Snack: Beef Jerky Snack
Beef jerky (1 ounce): ~80 calories
Dinner: Protein Shake
Whey protein powder (1 scoop): ~120 calories
Almond milk (8 ounces): ~60 calories
Banana (1): ~105 calories
Evening Snack: Mixed Nuts
Almonds, walnuts, or mixed nuts (1 ounce): ~160 calories
