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Day 1: Breakfast
Day 1: Lunch
Load one medium baked sweet potato with:
- 1/4 cup canned navy beans (rinsed and drained)
- 1/4 cup salsa
- 1/4 cup low-sodium cheese
- 1/2 cup 0% Greek yogurt
- 1/4 avocado
- 1 tablespoon of chopped chives
Day 1: Snacks
Day 1: Dinner
Day 2: Breakfast
Day 2: Lunch
Toss 1 cup of steamed lentils with:
- 1 tablespoon chopped scallions
- 1 tablespoon walnuts
- 1/3 cup chopped cucumbers
- 1/3 cup tomatoes
- 1/3 cup carrots
For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.
Day 2: Snacks
Day 2: Dinner
Day 3: Breakfast
Day 3: Lunch
To make Asian shrimp cups, combine 10 pre-cooked shrimp with:
- 1/2 cup edamame
- 1/2 cup chopped red bell pepper
- 2 tablespoons peanuts
- 1 teaspoon lower-sodium teriyaki sauce or coconut aminos
Divide among four large romaine lettuce leaves. Serve with a medium pear.
Day 3: Snacks
Make a mini cheese board by combining 1/2 cup grapes with one piece of part-skim cheese.
Later, nosh on one serving Sahale Almonds plus 1 tablespoon of peanut butter and half of a medium pear.
Day 3: Dinner
Day 4: Breakfast
Enjoy your favorite weekend brunch dish midweek. Toast two Kashi 7 Grain Frozen Waffles and top with 1 tablespoon of almond butter, 2 tablespoons chopped dates and cinnamon to taste.
Day 4: Lunch
Perfect your fast food order by choosing a Chipotle Burrito Bowl with romaine lettuce, fajita veggies, steak and pinto beans (no rice). Pass on the dressing and opt for a serving of corn salsa instead.
Day 4: Snacks
Break up the day with a KIND bar and 1 ounce of dry roasted unsalted pumpkin seeds.
Later on, try this pumpkin pie pudding recipe: Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg and a drizzle of honey.
Day 4: Dinner
Day 5: Breakfast
Day 5: Lunch
Heat 1 cup of frozen veggie mix and 1 cup cubed frozen butternut squash as directed. Season with 1 teaspoon dried cranberries, 1 teaspoon of honey, and nutmeg and pepper to taste. Serve with a 5-ounce skinless rotisserie turkey breast.
Day 5: Snacks
Day 5: Dinner
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked).
Nutrition Lab Director
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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