Day 1

Breakfast (395 calories)

Morning Snack (121 calories)

• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup fresh blueberries

Lunch (359 calories)

Afternoon Snack (181 calories)

• 8 pecan halves
• 1 dried apricot
• 1/2 oz. cacao nibs

Dinner (452 calories)

Daily Totals: 1,508 calories, 83 g fat, 93 g protein, 102 g carbohydrates, 22 g fiber, 1,440 mg sodium

To make it 2,000 calories: Increase the blueberries and yogurt to 1 cup at morning snack, increase the cacao nibs to 1 oz., the pecans to 16 and the apricots to 14 at afternoon snack and add 1 serving whole-wheat baguette at lunch.

Day 2

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

Morning Snack (192 calories)

• 1 medium pear
• 1/2 oz. cacao nibs

Lunch (368 calories)

Afternoon Snack (214 calories)

• 1/4 cup walnut halves
• 1 string mozzarella stick

Dinner (414 calories)

Daily Totals: 1,497 calories, 55 g fat, 104 g protein, 159 g carbohydrates, 28 g fiber, 1,546 mg sodium

To make it 2,000 calories: Increase the yogurt and strawberries at breakfast to 1 1/4 cups, increase the cacao nibs to 1 oz. at morning snack, increase the walnuts to 1/2 cup at afternoon snack and add 1 serving Basic Green Salad with Vinaigrette to dinner.

Day 3

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

Morning Snack (233 calories)

• 1/2 cup hummus
• 1/2 cup baby carrots

Lunch (368 calories)

Afternoon Snack (271 calories)

• 1 cup blackberries
• 1/2 cup unsalted roasted almonds
• 1 cup green tea

Dinner (323 calories)

Daily Totals: 1,504 calories, 51 g fat, 91 g protein, 187 g carbohydrates, 49 g fiber, 1,812 mg sodium

To make it 2,000 calories: Increase the yogurt to 1 cup at breakfast, increase the hummus and carrots to 1 cup at morning snack and increase the almonds to 1/2 cup at afternoon snack.

Day 4

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

Morning Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (368 calories)

Afternoon Snack (195 calories)

• 3 cups air-popped popcorn
• 1 Tbsp. melted unsalted butter
• Pinch of salt

Dinner (323 calories)

Daily Totals: 1,499 calories, 49 g fat, 81 g protein, 192 g carbohydrates, 38 g fiber, 1,547 mg sodium

To make it 2,000 calories: Increase the strawberries to 1 cup at breakfast, increase the peanut butter to 1/4 cup at morning snack, double the serving of the Chicken & White Bean Soup at lunch and increase the popcorn to 3 1/2 cups at afternoon snack.

Day 5

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

Morning Snack (265 calories)

• 1 cup blueberries
• 1 oz. cacao nibs

Lunch (323 calories)

Afternoon Snack (271 calories)

• 1 cup blackberries
• 1/2 cup unsalted roasted almonds
• 1 cup green tea

Dinner (334 calories)

Daily Totals: 1,503 calories, 61 g fat, 74 g protein, 177 g carbohydrates, 46 g fiber, 1,283 mg sodium

To make it 2,000 calories: Increase the yogurt to 1 cup and the strawberries to 1 1/4 cups at breakfast, double the chili serving at lunch and double the blackberries at afternoon snack.

Day 6

Breakfast (350 calories)

• 1 whole-wheat English muffin
• 1 Tbsp. natural peanut butter
• 1 small banana
• 1 cup coffee with 1 Tbsp. half-and-half

Morning Snack (206 calories)

• 1/4 cup unsalted roasted almonds

Lunch (345 calories)

Afternoon Snack (171 calories)

• 1/2 cup nonfat Greek yogurt
• 1/3 cup dried apricots, chopped

Dinner (446 calories)

Daily Totals: 1,518 calories, 77 g fat, 77 g protein, 141 g carbohydrates, 26 g fiber, 1,322 mg sodium

To make it 2,000 calories: Increase the almonds to 1/2 cup at morning snack, add 2 clementines to lunch and increase the apricots to 1 cup at afternoon snack.

Day 7

Breakfast (293 calories)

Morning Snack (233 calories)

• 1/2 cup hummus
• 1/2 cup baby carrots

Lunch (269 calories)

Afternoon Snack (271 calories)

• 1 cup blackberries
• 1/2 cup unsalted roasted almonds
• 1 cup green tea

Dinner (445 calories)

Daily Totals: 1,510 calories, 79 g fat, 76 g protein, 131 g carbohydrates, 35 g fiber, 2,157 mg sodium

To make it 2,000 calories: Add a small banana and eat the whole English muffin at breakfast, increase the hummus and carrots to 1 cup at morning snack, swap the small apple for a large apple at lunch and increase the almonds to 1/3 cup at afternoon snack.

Health Benefits of Limiting Added Sugars

While sugar is present in a lot of foods, it’s important to differentiate between natural and added sugar. Natural sugar is present in foods such as fruit, starchy vegetables, carbohydrates and unsweetened dairy. Added sugar can be listed as sugar, high-fructose corn syrup, honey, maple syrup, coconut sugar and more. Excessive added sugar consumption may increase inflammation in the body, which can head to heart disease, type 2 diabetes and obesity.

Unlike sugar, carbohydrates are not distinguished into simple and complex on nutrition labels, even though they act differently in your body. Simple carbohydrates, such as honey and sugar, are composed of just one or two sugar molecules, so they break down quickly when digested. Complex carbohydrates are composed of multiple nutrients and, therefore, take longer for your body to digest, which is beneficial for satiety and blood sugar control. Examples of complex carbs are whole grains, beans, fruits and vegetables. Because complex carbs contain additional nutrients, such as fiber and protein, it’s best to choose these over simple carbs when possible.