Simple 30-Day Weight-Loss Meal Plan for Summer – EatingWell

Weight loss

For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer. Over the next month, you'll spend more time grilling instead of standing over a stove, and you'll find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity: because the fruits and vegetables are so tasty this time of year, there's not a lot of prep work or seasoning needed.
Related: How to Lose Weight When You Don't Know Where to Start, According to a Dietitian
If you're following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
See More: Healthy Meal Plans
Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and change P.M. snack to 1 plum.
To make it 2,000 calories: Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium
To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack.
To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium
To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and omit the peach at P.M. snack.
To make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.
Daily Totals: 1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium
To make it 1,200 calories: Omit the walnuts at A.M. snack and omit the Guacamole Chopped Salad at dinner.
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add ¼ cup walnut halves to P.M. snack.
Meal-Prep Tip: Reserve 2 servings of the Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7.
Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium
To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and reduce to 20 almonds at P.M. snack.
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.
Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and omit the yogurt at P.M. snack.
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.
Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and omit the walnuts at P.M. snack.
To make it 2,000 calories: Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Daily Totals: 1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodium
To make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to dinner.
Daily Totals: 1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and reduce to 6 walnut halves at P.M. snack.
To make it 2,000 calories: Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodium
To make it 1,200 calories: Reduce to 5 walnut halves at P.M. snack and omit the baguette at dinner.
To make it 2,000 calories: Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Daily Totals: 1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and omit the almonds at A.M. snack.
To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.
Meal-Prep Tip: Reserve 2 servings of the Chicken Pesto Pasta with Asparagus to have for lunch on Days 13 and 14.
Daily Totals: 1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and omit the almonds at P.M. snack.
To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodium
To make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, reduce to ½ cup blackberries at A.M. snack, and change P.M. snack to ½ cup sliced cucumber.
To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and change A.M. snack to ½ cup sliced cucumber.
To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Daily Totals: 1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fat, 1,452 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and reduce to 8 walnut halves at P.M. snack.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
1 serving Spinach & Strawberry Meal-Prep Salad
Daily Totals: 1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fat, 1,439 mg sodium
To make it 1,200 calories: Change P.M. snack to 1 plum.
To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack, increase to 40 almonds at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Daily Totals: 1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fat, 1,697 mg sodium
To make it 1,200 calories: Omit the yogurt at breakfast and omit the almonds at A.M. snack.
To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fat, 1,932 mg sodium
To make it 1,200 calories: Omit the yogurt at P.M. snack and omit the Guacamole Chopped Salad at dinner.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 30 almonds to A.M. snack.
Daily Totals: 1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fat, 1,582 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 medium peach and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 30 almonds to A.M. snack.
Daily Totals: 1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fat, 1,705 mg sodium
To make it 1,200 calories: Reduce to ½ cup yogurt at breakfast, omit the almonds at A.M. snack and switch P.M. snack to 1 plum.
To make it 2,000 calories: Add ¼ cup almonds to P.M. snack and add 1 whole avocado, sliced, to dinner.
Daily Totals: 1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fat, 1,443 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium peach.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to ⅓ cup almonds at A.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Daily Totals: 1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fat, 1,359 mg sodium
To make it 1,200 calories: Omit the peach at breakfast and omit the almonds at P.M. snack.
To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fat, 1,562 mg sodium
To make it 1,200 calories: Omit the peach at breakfast, omit the walnuts at P.M. snack, and substitute 1 cup steamed broccoli for the Cucumber & Avocado Salad at dinner.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup almonds to A.M. snack.
Daily Totals: 1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fat, 1,096 mg sodium
To make it 1,200 calories: Reduce to ½ cup raspberries at A.M. snack, change P.M. snack to ¼ cup sliced cucumbers, and omit the baguette at dinner.
To make it 2,000 calories: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.
Daily Totals: 1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fat, 1,405 mg sodium
To make it 1,200 calories: Change breakfast to Raspberry-Kefir Power Smoothie, reduce to ½ cup raspberries at A.M. snack, and change P.M. snack to ¼ cup sliced cucumbers.
To make it 2,000 calories: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.
Daily Totals: 1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fat, 1,537 mg sodium
To make it 1,200 calories: Omit the peach at breakfast, reduce to ½ cup raspberries at A.M. snack, and change P.M. snack to 1 plum.
To make it 2,000 calories: Increase to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch, and add ⅓ cup almonds to P.M. snack.
Daily Totals: 1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fat, 1,381 mg sodium
To make it 1,200 calories: Omit the walnuts at A.M. snack and change P.M. snack to 1 peach.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 plum to P.M. snack, and add a 2-oz. slice of whole-wheat baguette to dinner.
Meal-Prep Tip: Reserve 2 servings of the Vegetarian Quinoa-Stuffed Peppers to have for lunch on Days 29 and 30.
Daily Totals: 1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fat, 1,384 mg sodium
To make it 1,200 calories: Reduce to ⅔ cup yogurt at P.M. snack and omit the Guacamole Chopped Salad at dinner.
To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack.
Daily Totals: 1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fat, 762 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 peach.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fat, 1,259 mg sodium
To make it 1,200 calories: Reduce to 15 almonds at A.M. snack and omit the Cucumber & Avocado Salad at dinner.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup almonds to P.M. snack.

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