Summer Body Shape-Up Meal Plan: Week One

Welcome to week one of the 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, substitutions you can make on it and get Sophie's eating tips for success on the plan, click here.

Monday


Breakfast
½ cup (uncooked) 5-minute oatmeal prepared with water, sweetened with any sweetener--add cinnamon or nutmeg if you wish
5-egg white omelet with two veggies (any veggies of choice: such as onions, mushrooms, tomatoes, asparagus…)

Snack
1 cup high-fiber (6 grams per cup or more--no more than 10 grams sugar) cereal with skim milk.

Lunch

6-ounce salmon (You may always substitute proteins as per substitution chart) on mixed salad greens and veggies, or with 2 cups of steamed or roasted veggies. Roasted vegetables have more flavor than steamed--the extra effort is worth it. Sprinkle with garlic salt and/or other herbs before roasting.

Snack
6-ounce 0% plain Greek yogurt sweetened with 1/3 package sugar-free chocolate Jell-0 pudding powder mixed in or sweetener. 12 almonds (or other nuts--see substitutions).

Dinner
6-ounce chicken breast, 1 cup sweet potato fries (Cut a small sweet potato lengthwise into fries, spray very lightly with cooking spray and if desired add a little salt. Bake in oven at 375 degrees until crisp.)

Snack

1 tbsp nut butter on 1 light English muffin (or 100 calorie slice of high-fiber bread). 1 sugar-free hot cocoa

Tuesday

Breakfast
1 tbsp nut butter on one toasted whole grain English muffin. 1 6-ounce plain 0% Greek yogurt (sweetened as you wish) , or 1 non-fat yogurt under 100 calories

Snack
1 fruit and 12 almonds

Lunch

Mixed salad (get a wide variety of veggies in there) with either 4 ounces of reduced-fat Feta, or 5 ounces of tuna (water-based). Sprinkle 1 tsp ground flaxseed on top, or chop up 3 black olives and add them to the salad. Add vinaigrette made with balsamic vinegar & Dijon mustard

Snack
Egg salad: 5 whites, chopped with 1/3 small avocado on two high fiber crackers (no more than 20 calories each)

Dinner
6 ounces of Fish or chicken, stir-fried with mixed veggies (You may always use seasonings listed in substitutions list). Alternately you can eat sashimi (12-15 pieces) and veggies.

Snack
½ cup light no-sugar-added ice cream

Wednesday

Breakfast
1 Roll-Up wrap (or comparable wrap) with 2 tbsps of shredded low-fat cheese and 3 slices of turkey bacon or 3 ounces of deli turkey or 1 whole scrambled egg

Snack
100 cal popcorn tossed with a few sprays no cal butter spray and 1 tbsp protein powder (any flavor – chocolate and vanilla work well)

Lunch
Tuna melt: 1 whole-grain English Muffin, open-faced topped with 3 ounces of water-packed tuna, and ¼ cup low fat cheese, broiled. And a 6-ounce 0% Greek yogurt or non-fat yogurt under 100 calories.

Snack
1 Morningstar low-fat corndog (Find in the frozen foods section) or 1 package CrumCreek soy nuts (can order from www.crumcreek.com)

Dinner
2 cups (cooked) Barilla Plus pasta. Add ½ cup tomato sauce (any brand with less than 3 grams of fat/serving) mixed with 1 cup steamed mixed vegetables (Using frozen makes things easier.) and any seasonings listed in substitutions list, and ¼ cup reduced-fat mozzarella or Parmesan cheese.

Snack

Mini cheesecake: ½ 0% cottage cheese blended with ½ package sugar free cheesecake-flavored Jell-O powder (Blend on high speed until completely smooth and freeze for 15 minutes before eating). Top with sugar free pineapple preserves (or strawberry or any other flavor).

Thursday (low-carb day)

Breakfast
1 cup Kashi High Protein High Fiber cereal with ½ cup skim milk (optional: add ½ cup Fiber One cereal to the Kashi cereal for extra fiber)

Snack
6 almonds and a glass of chocolate milk (mix 1 cup skim milk with 2 tbsp of unsweetened cocoa powder and sweetener to taste--drink hot or cold. You can add 2 tsp instant coffee granules for a little kick.)

Lunch
1/3 cup hummus with 2 cups mixed crudités to dip. (alternatively you can use a 6-ounce 0% Greek yogurt mixed with French onion soup mix instead of hummus)
1 cup edamame (soy beans) in pods.

Snack
1 package CrumCreek soy nuts (www.crumcreek.com )

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

Snack

1 bag soy chips (such as Glenny’s Caramel Soy chips)

Friday

Breakfast

½ cup (uncooked) oatmeal prepared with skim milk, sweetened with Splenda/Equal/Xylitol/Stevia, mixed with 1 tbsp protein powder (vanilla works well) and 1 tbsp ground flaxmeal. If you can’t find protein powder, prepare the oatmeal with skim milk instead of water.

Snack
1 non-fat yogurt (under 100 calories) topped with ½ cup Fiber One cereal

Lunch
1 Weight Watchers bagel (or low-carb/high-protein 150 calorie equivalent) with 2 ounces lox (smoked salmon) and 2 tbsp of non-fat cream cheese (Tomato/Onion/capers optional). Turkey, roast beef, chicken or tuna may be substituted for the lox.

Snack
½ avocado or 1 protein bar (under 180 calories, less than 6 grams fat)

Dinner
Pizza: 1 small whole-wheat pita topped with tomato sauce, 2 ounces of reduced-fat mozzarella, vegetables (unlimited) and 1 tbsp of Parmesan cheese, broiled

Snack
1 1/2 tbsp of natural peanut butter

Saturday

Breakfast
1 light English muffin (or 1 slice high-fiber toast) with 1 tsp Smart Balance butter and  5 scrambled egg whites

Snack

1 cup high-fiber/low-sugar cereal, 1/2 cup skim milk, 12 almonds

Lunch

6 ounces of ground lean beef burger on a toasted English muffin and 1 cup sweet potato fries.Optional, 1 slice non-fat cheese, onion and tomato

Snack
1 tbsp nut butter and ¼ banana mashed into ½ cup 0% cottage cheese
or 1 banana chopped into 1 sugar-free 60-calorie chocolate Jell-O pudding

Dinner
6 ounces of salmon, with 2 cups of mixed veggies

Snack
1 package CrumCreek soy nuts

Sunday

Breakfast
Pancakes: mix 4 egg whites with ¼ cup 5 minute oats (ground in a food processor into flour) and 2 tbsp of skim milk. Cook as two pancakes. Top with 2 tbsp sugar free syrup and 1/3 small banana or ½ cup berries

Snack

1 6-ounce 0% Greek yogurt, however you like - or ½ cup 0% cottage cheese prepared as the cheesecake recipe from Wednesday

Lunch
2 big lettuce leaves (Use as wraps) divide the following between each lettuce leaf: 4 ounces of cooked ground turkey, ¼ cup of non-fat refried beans, 1 ounce of reduced-fat cheese, chopped tomato and 2 tbsp of 0% Greek yogurt (in lieu of sour cream). Optional: Sprinkle with taco-seasoning.

Snack
1 cup skim milk with 2 tbsp of cocoa powder and sweetener with ½ small frozen banana, whipped in blender as a smoothie

Dinner
Meatloaf and tossed mixed greens salad. Meatloaf (serves two) 12 oz ground lean turkey, 2 egg whites, ½ cup tomato sauce, ½ chopped Vidalia onion, ½ cup ground oatmeal, (1/2 cup shredded zucchini optional) red pepper flakes, Worcestershire sauce, garlic salt and herbs to taste. Mix together, press into loaf pan and cover with 1 TBSP Parmesan and bake at 350 degrees until well done (approx. 45 mins to 1 hr).

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

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