The seasons change and the leaves may fall, but that's no excuse to let your sound summer nutrition stop short. Keep your figure with this complete seven-day meal plan, and dig into one holiday-inspired recipe per day!

Day 1

1. Breakfast: Egg and Veggie Scramble With Whole-Grain English Muffin

Start your day with a fluffy, vegetable-filled omelet placed gently atop a whole-grain English muffin. Trust me, you won't regret this choice!

Ingredients

  • Eggs, 3 large
  • Bell peppers, diced, 1/4 cup
  • Red onion, diced, 1/4 cup
  • Low-fat cheddar cheese, shredded, 1/4 cup
  • Whole-grain English muffin, 1 muffin

Directions

  1. Coat a skillet with nonfat cooking spray. Place the skillet on medium heat.
  2. Add the peppers and onions, and cook until they become soft.
  3. Toast the muffin in the toaster.
  4. Once the veggies are soft, add the eggs, and turn periodically until cooked and scrambled.
  5. Place the eggs atop the freshly toasted muffin. Enjoy!

Nutrition Information

  • Serving size: 1 breakfast sandwich
  • Recipe yields: 1 serving
  • Calories: 429
  • Fat: 21 g
  • Carbs: 29 g
  • Protein: 31 g

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2. Lunch: Apple-Stuffed Chicken

Get handsy with your protein and pack it with even more flavor before finishing it in the oven. The sharp cheddar, sweet apples, and Thanksgiving-inspired flavors will bring you all of the joy of the holiday season without that post-binge tired feeling.

Ingredients

  • Gala apples, cored and diced, 2 medium
  • Garlic, 2 cloves
  • Red onion, chopped, 1/2 medium
  • Salt, to taste
  • Black pepper, to taste
  • Sage, fresh and chopped, 1 tbsp
  • Chicken breast, 12 oz.
  • Bread crumbs, 2 tbsp
  • Sharp cheddar cheese, shredded, 2 oz.
  • Coconut oil, 1/2 tbsp

Directions

  1. Preheat oven to 350 degrees F.
  2. Combine the apple, garlic, and onion in a skillet over medium heat until soft (about 3 minutes). Transfer to a bowl and refrigerate for 5 minutes.
  3. Season the chicken with salt, pepper, and sage. Place it between two pieces of wax paper, and flatten it with a mallet or rolling pin until you achieve an even half-inch thickness for each breast.
  4. Take the filling, out of the fridge and add the cheese and breadcrumbs.
  5. Divide the filling between breasts. Roll up each breast, pinning them closed with a toothpick.
  6. In the same skillet you used to heat the apples, add the coconut oil and heat the chicken breasts seam-side down. Cook on both sides until golden brown (about 7-8 minutes).
  7. Finish cooking the chicken in the oven for 10-12 minutes or until the chicken is fully cooked.
  8. Let the chicken rest for at least 10 minutes before cutting.
  9. Serve over a bed of sautéed spinach or kale, and enjoy!

Nutrition Facts

  • Serving size: 1 stuffed chicken breast on greens
  • Recipe yields: 2 servings
  • Calories: 408
  • Fat: 16 g
  • Carbs: 28 g
  • Protein: 38 g

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3. Pre-Workout Meal

Here's a convenient-to-travel-with meal that's easy to sneak in during a busy day!

Ingredients

Directions

1. Mix your shake, and pair it with an apple and almonds to eat by hand.

Nutrition Information

  • Serving size: 1 meal
  • Recipe yields: 1 serving
  • Calories: 289
  • Fat: 9 g
  • Carbs: 32 g
  • Protein: 20 g

4. Post-Workout Meal: Cajun Tilapia with Sweet Potato and Broccoli

This basic combination is enhanced by a touch of Cajun spice. Seasoning both the fish and potato will elevate your meal.

Ingredients

  • Cajun spice
  • Tilapia, 4 oz.
  • Baked sweet potato, 1 medium
  • Steamed broccoli, 1 cup

Directions 

  1. Preheat your oven to 425 degrees F.
  2. Meanwhile, wash the potato, pat it dry with a paper towel, and poke it all over with a fork. Wrap the potato in foil, and place it the in oven for 50-60 minutes, or until soft throughout.
  3. Season the tilapia with Cajun seasoning on both sides. Turn the oven to broil setting without removing the potato, add the tilapia, and cook everything for 6-8 minutes, flipping the fish and potato halfway through.
  4. While the tilapia and potato cool, steam the broccoli in a microwave-safe steamer.

Nutrition Information

  • Serving size: 1 meal
  • Recipe yields: 1 serving
  • Calories: 359
  • Fat: 3 g
  • Carbs: 53 g
  • Protein: 30 g

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5. Bedtime Snack

End your night with a slow-digesting, sweet treat. You'll satisfy your sweet tooth and prime your body for the day to come.

Ingredients

  • Plain low-fat Greek yogurt, 1 cup
  • Fresh berries, 1/2 cup
  • Dark cocoa powder, 1 tbsp

Directions

  1. Combine all ingredients into a bowl. Stir and enjoy!

Nutrition Information

  • Serving size: 1 meal
  • Recipe yields: 1 serving
  • Calories: 233
  • Fat: 1 g
  • Carbohydrates: 31 g
  • Protein: 25 g

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Day 1 Nutrition Total

  • Calories: 1,718
  • Fat: 50 g
  • Carbs: 173 g
  • Protein: 144 g

Day 2

1. Breakfast: Canadian Bacon Egg Muffin

Ditch the fast-food Egg McMuffin and make your own. Pro tip: Cook your egg until the yolk is still a bit runny—you'll thank me after your first bite.

Ingredients

  • Canadian bacon, 2 oz.
  • Egg, 1 large
  • Whole-wheat English muffin, 1
  • Low-fat provolone cheese, 1 slice
  • Hot sauce to taste

Directions

  1. Coat a skillet with nonfat cooking spray, and heat it over medium heat.
  2. Crack the egg into the skillet and cook until over-easy or medium (yolk still runny). Lay the Canadian bacon flat and heat through.
  3. Toast the muffin to golden brown.
  4. Add the Canadian bacon, eggs, and cheese to the muffin. Enjoy!

Nutrition Facts

  • Serving size: 1 Muffin
  • Recipe yields: 1 serving
  • Calories: 400
  • Fat: 12 g
  • Carbs: 44 g
  • Protein: 29 g

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2. Lunch: Chicken, Potato, and Pumpkin Crockpot Soup

Enjoy the three P's of the fall season—protein, pumpkin, and potato—all in one hearty meal. This savory dish combines chunks of chicken, pumpkin, and potatoes and delivers stick-to-your ribs goodness.

Ingredients

  • Sugar pumpkin, 1 small
  • Chicken breast, raw, 1 lb.
  • Red potatoes, 5 small
  • Rosemary, fresh, 1 tbsp
  • Thyme, fresh, 1 tbsp
  • Sage, fresh, 1 tbsp
  • Salt, to taste
  • Pepper, to taste
  • Garlic powder, to taste
  • Carrots, 3 medium
  • Celery, 2 stalks
  • Chicken broth, 2 cups
  • Nutmeg, 1 tsp
  • Black beans, 1/2 cup
  • Canned corn, 1/2 cup

Directions

  1. Cut the pumpkin in half lengthwise, then poke holes in the flesh. Microwave it flesh-side down for 3-5 minutes to soften.
  2. Remove the flesh and chop it into 1-inch cubes.
  3. Cut the chicken and potatoes into medium-size chunks. Season with salt, pepper, and garlic powder to taste.
  4. Place the pumpkin, potatoes, chicken, carrots, then celery into the slow cooker (in that order).
  5. Add the rosemary, thyme, sage, and nutmeg, and chicken broth.
  6. Set the slow cooker to high, and cook for 4 hours on high or 8 hours on low.
  7. Stir in the black beans and corn, and let it cook covered for another 30 minutes.

Nutrition Facts

  • Serving size: 1.5 cups
  • Recipe yields: 6 servings
  • Calories: 343
  • Fat: 3 g
  • Carbs: 54 g
  • Protein: 25 g

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3. Pre-Workout Meal: Protein-Stuffed Tortilla

Portable protein never tasted so good! This dessert-like protein roll-up is easy to make and easy to travel with. Make 4-6 at once, wrap them in foil, and store them in the fridge to ensure you have a high-protein snack for the next few days.

Ingredients

Directions

  1. Mix the protein powder and Greek yogurt together. Add a splash of water if needed to achieve a smooth consistency.
  2. Spread the filling over a tortilla, roll it up, and enjoy!

Nutrition Facts

  • Serving size: 1 filled tortilla
  • Recipe yields: 1 serving
  • Calories: 274
  • Fat: 6 g
  • Carbs: 29 g
  • Protein: 24 g

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4. Post-Workout Meal: Hearty Banana Oat Bowl

This hearty meal will assist the building of muscle, replenish your carbohydrate stores, and stick to your gut for hours to come. The best part? It's all contained in one bowl!

Ingredients

  • Banana, 1 medium
  • Oats, uncooked, 1/2 cup
  • Egg whites, 8 large
  • Cinnamon, to taste
  • Sugar-free maple syrup, to taste

Directions

  1. Slice a banana into coin-sized pieces.
  2. Cook the oats per package instructions with water and bananas.
  3. Cook the egg whites. Season them lightly with salt if desired.
  4. Add the egg whites to the oatmeal. Add cinnamon and syrup. Stir and enjoy!

Nutrition Facts

  • Serving size: 1 bowl
  • Recipe yields: 1 serving
  • Calories: 444
  • Fat: 8 g
  • Carbs: 58 g
  • Protein: 35 g

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5. Bedtime Snack: Sautéed Ground Turkey and Spinach

Protein-packed ground turkey, superfood spinach, and a drizzle of healthy fat—it's tough to beat a nightcap like this!

Ingredients

  • Olive oil, 1 tbsp
  • Ground turkey, raw, 4 oz.
  • Spinach, 2 cups

Directions

  1. Coat a skillet with olive oil and heat over medium heat.
  2. Cook the ground turkey and seasonings of choice until there's no pink left.
  3. Add spinach and cook until the spinach is wilted, about 1 minute.

Nutrition Facts

  • Serving size: 1 recipe
  • Recipe yields: 1 serving
  • Calories: 264
  • Fat: 20 g
  • Carbohydrates: 1 g
  • Protein: 20 g

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Day 2 Nutrition Total

  • Calories: 1,725
  • Fat: 49 g
  • Carbs: 186 g
  • Protein: 135 g

Day 3

1. Breakfast: Muffin-Tin Turkey and Cheese Frittatas

This meal packs in all of the convenience and flavor you want in a muffin, but serves up protein and veggies in place of sugar and trans fats. The only danger comes with how delicious they are. Good luck sticking to just one serving.

Ingredients

  • Low-fat ground turkey, 3/4 lb.
  • Chili powder, 1-1/2 tsp
  • Garlic powder, 1 tsp
  • Salt, to taste
  • Black pepper, to taste
  • Bell peppers, diced, 1/2 cup
  • Low-fat cheese, shredded, 1/2 cup
  • Eggs, 4 large
  • Egg whites, 8 large
  • Skim milk, 1/4 cup

Directions

  1. Preheat oven to 350 degrees F.
  2. Heat a skillet over medium heat. Cook the ground turkey until no pink remains. Add salt, pepper, chili, and garlic powder during the cooking process.
  3. Meanwhile, in a separate skillet heated over medium heat, cook the onion and peppers until soft and tender (about 3 minutes).
  4. Spray a muffin tin with nonfat cooking spray.
  5. Combine the whole eggs, egg whites, and milk in a separate bowl. Season with salt, pepper, chili, and garlic powder to taste.
  6. Place ground turkey in each well, followed by an even distribution of egg mixture. Top each frittata with cheese.
  7. Bake for 20 minutes, or until the egg is fully cooked.

Nutrition Facts

  • Serving size: 1 frittata
  • Recipe yields: 6 servings
  • Calories:167
  • Fat: 7 g
  • Carbs: 4 g
  • Protein: 22 g

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2. Lunch: Cheesy Pumpkin Macaroni

Take this comfort-food favorite into the fall season. The pumpkin and warm spices will have you feeling merry in no time.

Ingredients

  • Whole-grain pasta, cooked, 8 oz.
  • Butter 1 tbsp
  • Garlic 1 clove
  • Shallot, finely minced, 1
  • Spinach, 3 cups
  • Nutmeg, 1/2 tsp
  • Sage, fresh and chopped, 1 tbsp
  • Thyme, fresh and chopped, 1 tbsp
  • Rosemary, fresh and chopped, 1 tbsp
  • Chicken broth, 1 cup
  • Low-fat milk, 1/2 cup
  • Pumpkin, 15-oz. can
  • All-purpose flour, 2 tbsp
  • Pecorino Romano cheese 4 oz.
  • Chicken breast, 3 oz.
  • Whole-grain bread crumbs 1/2 cup
  • Parmesan cheese, grated, 1/4 cup

Directions

  1. Preheat your oven to 350 degrees F. Cook the pasta in a large pot following package directions to obtain "al dente" doneness.
  2. Cook the butter, garlic, and shallots over medium heat until the shallots are translucent, about 2 minutes.
  3. Stir in the nutmeg, sage, thyme, rosemary blend, and spinach, and cook until the spinach wilts.
  4. Stir in the chicken broth, milk, pumpkin puree, flour, and pecorino Romano cheese to the skillet. Simmer for 8-10 minutes.
  5. Transfer all of your ingredients into a large baking dish, and combine them thoroughly. If using lean protein, add it at this stage. Top the mixture with bread crumbs and parmesan cheese.
  6. Bake for 20-25 minutes or until the top is golden brown.

Nutrition Facts

  • Serving size: 1 cup
  • Recipe yields: 8 servings
  • Calories: 316
  • Fat: 8 g
  • Carbs: 33 g
  • Protein: 28 g

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3. Pre-Workout Meal

Keep your meal simple and convenient before today's workout. These two snacks will store well in your office or keep well in the car, ensuring you'll never be without a quick protein and carbohydrate option.

Ingredients

  • Rice cakes, 2
  • Beef jerky, 3 oz.

Nutrition Facts

  • Serving size: 1 meal
  • Recipe yields 1 meal
  • Calories: 345
  • Fat: 5 g
  • Carbohydrates: 43 g
  • Protein: 32 g

4. Post-Workout Meal: Shrimp Stir-Fry

Rebuild with lean protein. Refuel with carbohydrates. Replenish fluids and electrolytes. And do all three of these by adding a glass (or two!) of water to this simple-to-prep stir-fry!

Ingredients

  • Egg, 1 large
  • Shrimp, 3 oz.
  • Brown rice, cooked, 2/3 cup
  • Stir-fry vegetables, frozen, 1 cup
  • Soy sauce, to taste

Directions

  1. Spray a skillet with nonfat cooking spray over medium heat.
  2. Crack the egg in a bowl, and beat it with a whisk.
  3. Cook the shrimp until no longer opaque, about 2 minutes per side.
  4. Stir in the egg, veggies, rice, soy sauce.
  5. Cook until the egg is fully cooked and all components are well-heated.

Nutrition Facts

  • Serving size: 1 meal
  • Recipe yields: 1 meal
  • Calories 351
  • Fat 7 g
  • Carbohydrates 40 g
  • Protein 32 g

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5. Bedtime Snack: Chocolate Avocado Smoothie

The avocado in this decadent chocolate concoction provides an unmatchable level of creaminess that blows other shakes and smoothies out of the water. What're you waiting for?

Ingredients

Directions

  1. Combine all ingredients in a blender on high for 60-90 seconds.
  2. Sip slowly and enjoy!

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 smoothie
  • Calories: 499
  • Fat: 27 g
  • Carbohydrates: 35 g
  • Protein: 29 g

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Day 3 Nutrition Facts Total

  • Calories: 1,678
  • Fat: 54 g
  • Carbohydrates: 155 g
  • Protein: 143 g

Day 4

1. Breakfast: Green Breakfast Smoothie

It doesn't get much simpler than this. Blend the ingredients together, pour the smoothie into a travel cup, and walk out the door knowing that you're starting the day with a delicious, high-protein breakfast.

Ingredients

Directions

  1. Blend all ingredients in a blender on high for 60-90 seconds.
  2. Sip slowly and enjoy!

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 smoothie
  • Calories: 294
  • Fat: 14 g
  • Carbs: 14 g
  • Protein: 28 g

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2. Lunch: Low-Fat Meatloaf and Sweet Potato Puree

Reminiscent of Mom's meatloaf, this autumn combination will leave you smiling as you recall your favorite childhood memories. The best part is that you're left with lunch (and dinner) for the next few nights!

Meatloaf Ingredients

  • 90% lean ground turkey, raw, 1.5 lbs.
  • Uncooked oats, 3/4 cup
  • Red onion, finely diced, 1/2 medium
  • Egg, slightly beaten, 1 large
  • Garlic, minced 1 clove
  • Salt, 1 tsp
  • Black pepper, 1/2 tsp
  • Chili powder, 1 tsp
  • Cinnamon, 1/2 tsp

Directions

  1. Preheat oven to 350 degrees F.
  2. Combine all ingredients in a large bowl, then press the mixture into a 10x6 loaf pan.
  3. Bake the meatloaf in the oven for 50-55 minutes or until the center reaches 170 degrees F.

Sweet Potato Puree Ingredients

  • Sweet potatoes, 3 medium
  • Low-fat milk, 1/3 cup
  • Butter, 3 tbsp
  • Salt, 1 tsp
  • Garlic powder, 1/2 tsp
  • Chili powder, 1 tsp
  • Cinnamon, 1 tsp

Directions

  1. Preheat your oven to 425 degrees F.
  2. Wash and scrub the sweet potatoes under cool running water, and dry them with a paper towel.
  3. Poke the potatoes all over with a fork, then bake them in the oven for 50-60 minutes or until soft when pierced.
  4. Once the potatoes are cool enough to handle, remove the skin and place the potatoes in a food processor.
  5. Add milk, butter, salt, chili powder, garlic powder, and cinnamon, and puree the potatoes until smooth.

Nutrition Facts

  • Serving size: 1 slice meatloaf with 2/3 cup potatoes
  • Recipe yields 6 servings
  • Calories 420
  • Fat 20 g
  • Carbs 35 g
  • Protein 25 g

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3. Pre-Workout Meal: Fresh Cod, Brown Rice, and Broccoli

Keep dinner simple with this fish-and-rice combination. Try adding garlic powder and lemon juice to enrich the flavor and bring each ingredient together.

Ingredients

  • Cod, cooked, 3 oz.
  • Brown rice, cooked, 3/4 cup
  • Broccoli, steamed, 1 cup

Nutrition Facts

  • Serving size: 1 meal
  • Recipe yields: 1 meal
  • Calories: 268
  • Fat: 4 g
  • Carbohydrates: 35 g
  • Protein: 23 g

4. Post-Workout Meal: Thin-Crust Barbecue Chicken Pizza

Sometimes you just want pizza without the hassle or guilt. Here you go—a physique-friendly, customizable pizza to help you indulge without remorse. Enjoy!

Ingredients

  • Whole-grain, thin pizza crust, 1
  • Low-sugar barbecue sauce, 1-1/3 cups
  • Chicken breast, cooked, 16 oz.
  • Roasted red peppers, 2 cups
  • Low-fat mozzarella cheese, 2 cups

Directions

  1. Spread barbecue sauce evenly across the crust.
  2. Add red peppers and chicken, then top the pizza with cheese.
  3. Bake the pizza according to the crust instructions.

Nutrition Facts

  • Serving size: 2 slices
  • Recipe yields: 4 servings
  • Calories: 618
  • Fat: 18 g
  • Carbohydrates: 68 g
  • Protein: 46 g

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5. Bedtime Snack: Turkey and Cheese Roll-Up

End the day by wrapping a few slices of your favorite deli turkey around a creamy stick of string cheese. The combination of fast- and slow-digesting protein is the perfect way to treat your muscles before calling it a day.

Ingredients

  • Low-fat deli turkey, 3 oz.
  • Low-fat cheese stick, 1 stick

Nutrition Facts

  • Serving size: 1 meal
  • Recipe yields: 1 serving
  • Calories: 156
  • Fat: 4 g
  • Carbohydrates: 6 g
  • Protein: 24 g

Day 4 Nutrition Total

  • Calories: 1,756
  • Fat: 60 g
  • Carbohydrates: 158 g
  • Protein: 146 g

Day 5

1. Breakfast: Pumpkin Overnight Oatmeal

Wake up to the smell and taste of fall with a bowl of good-for-you oats. This seasonal combination will leave your taste buds celebrating the holiday season with each and every bite! 

Ingredients

  • Oats, uncooked 1/2 cup
  • FitMiss Vanilla Chai protein powder, 1 scoop
  • Cinnamon, 1 tsp
  • Pumpkin spice seasoning, 1 tsp
  • Pumpkin puree, 1/2 cup
  • Unsweetened almond milk, 4 oz.
  • Plain low-fat Greek yogurt, 1/4 cup

Directions

  1. Add the oats, protein powder, and seasoning to a Tupperware container, and mix the ingredients thoroughly.
  2. Add the pumpkin, milk, and Greek yogurt. Fully combine the ingredients, seal the container, and store it in the fridge for at least 2 hours, but preferably overnight.

Nutrition Facts

  • Serving size: 1 serving
  • Recipe yields: 1 serving
  • Calories: 375
  • Fat: 7 g
  • Carbohydrates: 50 g
  • Protein: 28 g

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2. Lunch: Pork Tenderloin, Pear, and Blue Cheese Salad

This decadent salad pairs seasonal pears with seared steak and a honey-apple-cider dressing that accentuates all things autumnal.

Steak Ingredients

  • Garlic powder, to taste
  • Salt, to taste
  • Black pepper, to taste
  • Rosemary, fresh, diced, to taste
  • Olive oil, 1 tsp
  • Pork tenderloin, raw, 4 oz.

Salad Ingredients

  • Red Anjou pear, sliced, 1 medium
  • Arugula, 1 cup
  • Baby spinach, 2 cups
  • Red onions, sliced, 1/4 medium
  • Blue cheese crumbles, 1 oz.
  • Walnuts, 1/2 oz.

Dressing Ingredients

  • Shallot, fresh, minced, 2 tsp
  • White vinegar, 1 tbsp
  • Apple cider vinegar, 1 tbsp
  • Olive oil, 1/2 tbsp
  • Honey, 1/2 tbsp
  • Lemon zest, 1/2 lemon

Directions

  1. Mix the rosemary, garlic, salt, pepper, and olive oil in a small dish. Use a basting brush to spread the mixture on both sides of the pork.
  2. Cook the pork over a hot grill or under the broiler for 4-6 minutes per side. Let the pork rest 10 minutes before slicing.
  3. Meanwhile, combine the salad ingredients in a large bowl. Whisk together the salad dressing ingredients in a separate bowl, then dress and toss the salad.
  4. Slice the pork, and add it atop the salad.

Nutrition Information

  • Serving size: 1 salad
  • Recipe yields: 1 serving
  • Calories: 556
  • Fat: 28 g
  • Carbs: 39 g
  • Protein: 37 g

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3. Pre-Workout Meal: Stuffed Baked Potato

This hearty meal combines a few of your favorite staple foods to form a delectable pre-workout meal. I foresee a few PRs on the horizon!

Ingredients

  • Baked sweet potato, 1 medium
  • Chicken breast, chopped, 3 oz.
  • Low-fat cheddar cheese, shredded, 1/4 cup
  • Bell peppers, diced, 1/4 cup
  • Hot sauce, to taste

Directions

  1. Preheat your oven to 425 degrees F.
  2. Wash the potato, and pat it dry with a paper towel. Poke holes all over the skin with a fork.
  3. Wrap the potato in foil, and bake it for 50-60 minutes or until soft.
  4. Remove the foil, cut the potato in half lengthwise, and add the chicken, cheese, peppers, and hot sauce.

Nutrition Information

  • Serving size: 1 stuffed potato
  • Recipe yields: 1 serving
  • Calories: 303
  • Fat: 7 g
  • Carbs: 32 g
  • Protein: 28 g

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4. Post-Workout Meal: Banana Ice Cream

This frozen treat has all of the flavor and creaminess you desire without copious amounts of saturated fat and sugar. This DIY concoction is perfect any time of day, but it's particularly well-suited for after a workout because of the quick-digesting protein-carbohydrate pairing.

Ingredients

FitMiss Delight
FitMiss Delight
High Protein/Quality Calorie Shake To Supplement Healthy Meals And Snacks!

Directions

  1. Add the bananas and milk to a blender and blend until a creamy consistency is formed. Be patient; this may take time. Don't be surprised if you have to help the bananas with a spoon so that they catch the blender blade.
  2. Once ice cream consistency is achieved, mix in the whey protein and peanut butter.
  3. Enjoy this as soft serve, or store it in the freezer for at least an hour for more of a traditional, hard ice cream.

Nutrition Information

  • Serving size: 1 serving
  • Recipe yields: 1 serving
  • Calories: 271
  • Fat: 3 g
  • Carbohydrates: 40 g
  • Protein: 21 g

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5. Bedtime Snack: Greek Salmon Salad

End your night with a beautiful blend of Greek-inspired flavors and high-quality protein.

Ingredients

  • Mixed greens, 2 cups
  • Cherry tomatoes, 1/2 cup
  • Olives, 1/4 cup
  • Feta cheese crumbles, 1/4 cup
  • Greek vinaigrette, 2 tbsp
  • Salmon, cooked, 3 oz.

Directions

  1. Toss the greens, tomatoes, olives, cheese, and dressing in a bowl.
  2. Top with the cooked salmon.

Nutrition Information

  • Serving size: 1 salad
  • Recipe yields: 1 salad
  • Calories: 281
  • Fat: 13 g
  • Carbs: 17 g
  • Protein: 24 g

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Day 5 Nutrition Facts Total

  • Calories: 1,786
  • Fat: 58 g
  • Carbs: 178 g
  • Protein: 138 g

Day 6

1. Breakfast: Tropical Overnight Oatmeal

Take your taste buds on a tropical vacation, beginning the moment you start your day. Channel the tropics with the flavors of pineapple and coconut.

Ingredients

  • Oats, 1/2 cup
  • Plain low-fat Greek yogurt, 1/4 cup
  • FitMiss Vanilla Chai protein powder, 1 scoop
  • Water, 1/2 cup
  • Pineapple, 1/2 cup
  • Coconut oil, 1 tbsp
  • Cinnamon, to taste
  • Sweetener, 1 tsp

Directions

  1. Melt the coconut oil in the microwave until it turns to liquid, about 10-15 seconds.
  2. Stir the coconut oil and the rest of the ingredients together in a bowl.
  3. Refrigerate the oatmeal for at least 2 hours, but preferably overnight. 

Nutrition Information

  • Serving size: 1 serving
  • Recipe yields: 1 serving
  • Calories: 463
  • Fat: 19 g
  • Carbs: 45 g
  • Protein: 28 g

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2. Lunch: Tuna Salad Wrap

Take a protein-packed meal on the go with this tuna salad wrap! It's the perfect portable way to make sure you're meeting your macros throughout the day.

Ingredients

  • Whole-grain tortilla, 1 8-inch tortilla
  • Canned tuna, 3 oz.
  • Plain now-fat Greek yogurt, 1/4 cup
  • Deli mustard, 1 tbsp
  • Red onion, chopped, 1/4 medium
  • Celery, chopped, 1 stalk

Directions

  1. Combine the tuna, yogurt, mustard, onion, and celery. Mix thoroughly.
  2. Add the filling to the center of the tortilla, and roll it closed.

Nutrition Information

  • Serving size: 1 wrap
  • Recipe yields: 1 wrap
  • Calories: 311
  • Fat: 3 g
  • Carbs: 37 g
  • Protein: 34 g

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3. Pre-Workout Meal: Roasted Beet Salad

Creamy goat cheese, flavorful red and golden beets, and salty pumpkin seeds pair wonderfully atop a bed of mixed greens. Top with sweet dried cranberries and freshly-grilled chicken, and you've got a salad that can't be beat!

Salad Ingredients

  • Red beets, 2 cups
  • Golden beets, 2 cups
  • Sweet potato, 2 cups
  • Mixed greens, 8 cups
  • Anjou pear, cubed, 2 medium
  • Dried cranberries, 1 cup
  • Pumpkin seeds, 1 cup
  • Feta cheese crumbles, 1 cup
  • Red onion, sliced, 1 medium
  • Chicken breast, cooked, 12 oz.

Dressing Ingredients

  • Shallot, finely minced, 1
  • Salt, to taste
  • Dijon mustard, 2 tbsp
  • Honey, 1 tbsp
  • Apple sauce, 2 tbsp
  • Apple cider vinegar, 1 tbsp
  • Olive oil, 1 tbsp

Directions

  1. To roast the beets, preheat your oven to 375 degrees F. Spray the beets and sweet potatoes with nonfat cooking spray, sprinkle them with salt, and wrap them in aluminum foil. Bake for 45-60 minutes or until soft all the way through (poke one with a fork to test). The potatoes may need to cook slightly longer than the beets. Once cool, dice the beets and potatoes into cubes.
  2. Once the beets and potato have cooled, begin to compose the salad. Combine the greens, pear, cranberries, pumpkin seeds, onion, and cheese in a large serving bowl. Add the beets, potato, and chicken.
  3. To make the dressing, cook the shallots in a skillet over medium heat until soft, about 2 minutes. Add a pinch of salt if desired. Whisk together all the dressing ingredients in a small dish, then add to the salad and toss.

Nutrition Facts

  • Serving size: 1/4 recipe
  • Recipe yields: 4 servings
  • Calories: 188
  • Fat: 4 g
  • Carbs: 35 g
  • Protein: 3 g

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4. Post-Workout Meal: Strawberry and Banana Smoothie

Sweet, simple, and filled with strawberries. Satisfy your sweet tooth and post-workout needs with this blended beauty!

Ingredients

Directions

  1. Combine the ingredients in a blender, and blend on high for 60 seconds.

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories: 343
  • Fat: 11 g
  • Carbs: 35 g
  • Protein: 26 g

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5. Bedtime Snack

Finish your day with one last protective layer of amino acids by choosing casein-rich cottage cheese. This simple pairing is a great choice to keep your body fueled throughout the night.

Ingredients

  • Cottage cheese, 1 cup
  • Blueberries, 1/2 cup
  • Peanut butter, 1 tbsp
  • Cinnamon, 1 tsp

Directions

  1. Melt the peanut butter in the microwave for 10-15 seconds or until runny.
  2. Stir in the cottage cheese and blueberries, and top the mixture with cinnamon.

Nutrition Facts

  • Serving size: 1 bowl
  • Recipe yields: 1 serving
  • Calories: 306
  • Fat: 10 g
  • Carbs: 21 g
  • Protein: 33 g

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Day 6 Nutrition Total

  • Calories: 1,714
  • Fat: 50 g
  • Carbs: 174 g
  • Protein: 142 g

Day 7

1. Breakfast Pumpkin Protein Pancakes

These fluffy pancakes are enriched with vanilla, pumpkin, and cinnamon—prime flavors of the season—then sweetened with a hint of chocolate. Pile them on your plate, and make sure you slow down to enjoy each bite! 

Dry Ingredients

Wet Ingredients

  • Egg whites, 4 large
  • Canned pumpkin puree, 1/2 cup
  • Vanilla almond milk, 1/4 cup
  • Vanilla extract, 1/4 tsp

Directions

  1. Grind the oats into a flour with a food processor (you can also use oat flour). Thoroughly mix the oats with the rest of the dry ingredients except the chocolate chips.
  2. Whisk the wet ingredients together in a separate bowl.
  3. Mix the dry ingredients into the wet ingredients. Do not overmix.
  4. Heat a skillet over medium heat, and coat it with nonfat cooking spray.
  5. Using a measuring cup, pour the batter onto the skillet to form 3-4 medium pancakes.
  6. Add a pinch of chocolate chips to each pancake. Once the batter begins to bubble, flip the pancakes, and cook them another 2 minutes.
  7. Top the pancakes with sugar-free syrup, fresh fruit, or peanut butter.

Nutrition Facts

  • Serving size: 3-4 medium pancakes
  • Recipe yields: 1 serving
  • Calories: 548
  • Fat: 16 g
  • Carbs: 64 g
  • Protein: 37 g

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2. Lunch: Egg Salad Sandwich

Ingredients

  • Eggs, hard-boiled, 3 large
  • Plain low-fat Greek yogurt, 1/2 cup
  • Dijon mustard, 1 tbsp
  • Garlic powder, 1 tsp
  • Onion powder, 1/2 tsp
  • Salt, to taste
  • Pepper, to taste
  • Paprika, garnish
  • Whole-grain bread, 1 slice

Directions

  1. Combine the eggs, yogurt, mustard, and seasonings. Mix thoroughly.
  2. Slather the egg salad on a piece of toasted bread.

Nutrition Facts

  • Serving size: 1 sandwich
  • Recipe yields: 1 serving
  • Calories: 362
  • Fat: 18 g
  • Carbohydrates: 25 g
  • Protein: 25 g

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3. Pre-Workout Meal: Turkey and Cheese Sandwich with Carrots

Bring back a school-lunch feel with this classic combination. A homemade sandwich and a handful of carrot sticks is tough to beat!

Ingredients

  • Whole-grain bread, 2 slices
  • Honey-roasted deli turkey breast, 3 oz.
  • Low-fat Swiss cheese, 1 slice
  • Romaine lettuce, 2 leaves,
  • Tomato, 2 slices,
  • Low-fat honey mustard dressing, 2 tbsp
  • Carrots, 3 oz.

Directions

  1. Slather the honey mustard on both sides of the bread, and layer the turkey, cheese, lettuce and tomatoes as you see fit.
  2. Cut at an angle and serve with a side of carrots.

Nutrition Facts

  • Serving size: 1 sandwich
  • Recipe yields: 1 serving
  • Calories: 344
  • Fat: 8 g
  • Carbs: 37 g
  • Protein: 31 g

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4. Post-Workout Meal: Pork Tenderloin with Rice and Beans

Here's a meal anyone can enjoy. It can be made in bulk to help ensure you have a healthy meal on hand even when you're working around a busy schedule.

Ingredients

  • Pork tenderloin, 3 oz.
  • Wild rice, cooked, 3/4 cup
  • Steamed green beans, 1 cup

Directions

  1. Season the pork to taste, and broil it for 4-6 minutes on each side.
  2. Pair the pork with rice and green beans.

Nutrition Facts

  • Serving size: 1 plate
  • Recipe yields: 1 serving
  • Calories: 262
  • Fat: 2 g
  • Carbohydrates: 37 g
  • Protein: 24 g

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5. Bedtime Snack: High-Protein Peanut Butter Pudding

This meal pairs the mouthwatering, creamy goodness you crave with the muscle-building protein you need. Once you take your first bite, you'll have officially found your favorite dessert. Ever.

Ingredients

Directions

  1. Heat the peanut butter in a microwave-safe dish until melted, about 15-20 seconds.
  2. Add the protein powder and a drizzle of water, and begin stirring. Be patient.
  3. Slowly add more water while you continue to stir (as needed) until you reach your desired consistency.

Nutrition Facts

  • Serving size: 1 bowl
  • Recipe yields 1 serving
  • Calories: 321
  • Fat: 17 g
  • Carbohydrates: 11 g
  • Protein: 31 g

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Day 7 Nutrition Total

  • Calories: 1,837
  • Fat: 61 g
  • Carbohydrates: 174 g
  • Protein: 148 g

About the Author

Paul Salter, MS, RD

Paul Salter, MS, RD

Paul Salter, MS, RD, CSCS, received his BS in dietetics from the University of Maryland and his MS in exercise and nutrition science from the University of Tampa.

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Meal Plan Recipe