Summer Body Shape-Up Meal Plan: Week Four

Welcome to week four, the final week of the Summer Body Shape-Up Community Challenge. Here's your meal plan from nutritionist Sophie Pachella. Each day, you'll be eating an average of 1500 calories. To find out more about the basis of the meal plan,  who should eat more than 1500 calories, substitutions you can make on it and get Sophie's eating tips for success on the plan, click here.

Get the shopping list for the meal plan >>
Go back to the challenge calendar >>


Monday

Breakfast
1 Quaker Weight Control oatmeal and 15 almonds

Snack
1 LightFull shake and a banana

Lunch
Pita pocket: Stuff half of a whole wheat pita with 1/4 of an avocado, 3 ounces of ham and several tomato slices

Snack

100-calorie bag of popcorn, sprayed with no-calorie butter spay and tossed with 1 tbsp of protein powder (any flavor)

Dinner
4 to 5 ounces of grilled chicken breast, stir-fried with 1 bag of mixed frozen Asian vegetables and a light seasoning of herbs

Snack
1 tbsp peanut butter and 1 sugar-free hot cocoa

Tuesday

Breakfast
5 scrambled egg whites with 2 ounces of low-fat feta cheese, 1 fruit of your choice

Snack
1 apple with 1/2 tbsp peanut butter

Lunch
Mixed salad (Get a wide variety of veggies in there) with 5 ounce can of tuna, dress salad with vinaigrette made with balsamic vinegar, Dijon mustard and 1 tbsp ground flaxseed

Snack
6-ounce 0% Greek yogurt (or other yogurt under 100 calories), 12 medium strawberries, sliced

Dinner
Meatloaf with tossed salad. Meatloaf recipe (serves two): 12 ounces of lean, ground turkey, 2 egg whites, 1/2 cup of tomato sauce, 1/2 chopped Vadalia onion, 1/2 cup ground oatmeal, (optional: 1/2 cup shredded zucchini), red pepper flakes, Worcestershire sauce, garlic salt and herbs to taste. Mix together, press into loaf pan and cover with 1 tbsp Parmesan cheese and bake at 350 degrees until well done. (Approximately 45 minutes to an hour)

Snack
15 almonds and 1 sugar-free hot cocoa

Wednesday

Breakfast

1 whole wheat wrap with 1/2 tbsp peanut butter and half a banana (sliced) rolled up.

Snack
Cheesecake: 1/2 cup cottage cheese blended with 1/2 package of sugar-free cheesecake or pistachio-flavored Jell-O mix. Blend on high speed until completely smooth and freeze for 15 minutes before serving.

Lunch
6 ounces of ground lean beef burger on toasted whole wheat bread and 1 cup sweet potato fries. Optional: 1 slice non-fat cheese, onion and tomato

Snack

1 bag Glenny's soy chips and 1/2 cup of salsa

Dinner
6-ounce grilled chicken breast, stir-fried with 2 cups frozen mixed Asian vegetables or Sashimi (12 to 16 pieces) with green or seaweed salad

Snack
1 LightFull shake, 10 almonds

Thursday


Breakfast
1 cup Kashi GoLean cereal with 1/2 cup skim milk (Optional: add 1/2 cup of FiberOne cereal for extra fiber)

Snack
2 reduced-fat string cheese sticks, 10 almonds

Lunch

Turkey sandwich with 2 slices of whole wheat bread, 4 ounces of turkey breast. (Optional: 1 slice non-fat cheese, non-fat mayo, lettuce and tomato)

Snack
1 hard-boiled egg and a fruit of your choice

Dinner
5-ounce grilled turkey burger, 2 cups of mixed roasted vegetables (Toss with taragon and garlic powder and roast at 400 degrees until crisp).

Snack
1 tbsp peanut butter

Friday

Breakfast

1 Weight Watchers bagel with 1 tsp Smart Balance butter on each side and no-sugar-added jam

Snack
12 almonds with half a sugar-free Jell-O pudding (any flavor)

Lunch
cook 4 to 5 ounces of lean ground turkey with condiments of choice, fill two crisp lettuce leaves with turkey, shredded lettuce, tomatos, tbsp (total) parmesan cheese. Roll up and eat.

Snack
1 Vitatop and 15 almonds

Dinner
5 ounces of salmon, 2 cups roasted vegetables

Snack
Any 150-calorie dessert such as a Weight Watchers ice cream sandwich or 1/4 cup of non-fat frozen yogurt

Saturday

Breakfast
2 slices of whole wheat bread with 1 tbsp peanut butter (divided among each slice)

Snack
1 banana with 1 tbsp peanut butter

Lunch
Ham and cheese roll-up: Fill a whole wheat wrap with 3 ounces of lean ham, 2 slices nonfat cheese. Roll up and eat. Have a 6-ounce 0% Greek yogurt.

Snack
1/2 cup of cottage cheese with 1/2 cup berries

Dinner
2 cups spaghetti squash topped with tomato sauce, 4 ounces of ground turkey and mixed veggies, top with 1 tbsp parmesan cheese

Snack

12 almonds

Sunday


Breakfast

Baked French toast: (recipe serves 2) In a bowl, combine 6 slices wheat bread with 1 cup of Egg Beaters, 1/4 cup of fat-free evaporated milk (not sweetened condensed). Add sweetener and nutmeg/cinnamon to taste. Mix well and allow to soak for at least one hour. Spray a baking dish (preferably glass) with Pam and pour mixture in. Bake until golden. Serve with sugar-free syrup.

Snack
1 Vitamuffin and 1/2 tbsp peanut butter spread on top

Lunch
Large mixed salad with many vegetables, 3 ounces of lean protein (or 5 hard-boiled egg whites). Dress as usual.

Snack

Chocolate banana smoothie: Mix in blender: 1 cup skim milk with 2 tbsp cocoa powder and sweetener with 1/2 small frozen banana

Dinner
6 ounces of chicken strips, stir-fried with 1 bag mixed Asian vegetables, 1 tsp of ginger on each strip, plus red pepper flakes

Snack
15 almonds and 1 tbsp of semi-sweet chocolate chips

Like this? Want more?
preview
Connect with Us
Follow Our Pins

Yummy recipes, DIY projects, home decor, fashion and more curated by iVillage staffers.

Follow Our Tweets

The very dirty truth about fashion internships... DUN DUN @srslytheshow http://t.co/wfewf

On Instagram

Behind-the-scenes pics from iVillage.

Best of the Web