Weekly

Your
Meal Plan

1
Table of Contents

Weekly Meal Plan 1

Make Your Perfect Plate 2

Get Inspired 3

Recipes 5

Eat Healthy in a Pinch 13

Save 100 Calories 16

Disclaimer: Please remember that it’s always a good idea to keep your physician or healthcare
specialist up-to-date on changes you make to your diet. If you have a medical condition and/or take any 2
medications that may be affected by dietary changes, please consult with your medical provider first.
Meet your weekly meal plan!
Structure meets flexibility with your personalized, yet customizable, DIY meal plan.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast 200-400 calories

1 protein 1 protein 1 protein 1 protein

1 protein 1 protein 1 protein
1 whole grain 1 whole grain 1 whole grain 1 whole grain
1 whole grain 1 whole grain 1 whole grain
1 non-starchy 1 non-starchy 1 non-starchy 1 non-starchy
1 fruit 1 fruit 1 fruit
veggie veggie veggie veggie
1 healthy fat 1 healthy fat 1 healthy fat
1 healthy fat 1 healthy fat 1 healthy fat 1 healthy fat

Lunch 300-500 calories

1 protein 1 protein 1 protein

1 protein 1 protein 1 protein 1 protein
1 starchy 1 whole grain 1 starchy
1 non-starchy 1 whole grain 1 non-starchy 1 whole grain
veggie 1 non-starchy veggie
veggie 1 non-starchy veggie 1 non-starchy
1 non-starchy veggie 1 non-starchy
1 fruit veggie 1 fruit veggie
veggie 1 fruit veggie
1 healthy fat 1 fruit 1 healthy fat 1 fruit
1 fruit 1 fruit
1 “freebie” 1 healthy fat 1 healthy fat 1 “freebie” 1 healthy fat
1 healthy fat 1 healthy fat

Dinner 300-500 calories

1 protein 1 protein 1 protein 1 protein 1 protein

1 protein 1 protein
1 starchy 1 whole grain 1 starchy 1 starchy 1 whole grain
1 whole grain 1 whole grain
veggie 1 non-starchy veggie veggie 1 non-starchy
1 non-starchy 1 non-starchy
1 non-starchy veggie 1 non-starchy 1 non-starchy veggie
veggie veggie
veggie 1 healthy fat veggie veggie 1 healthy fat
1 healthy fat 1 healthy fat
1 healthy fat 1 “freebie” 1 healthy fat 1 healthy fat 1 “freebie”

Snack(s) 100-300 calories

1 protein 1 protein 1 protein

1 protein 1 non-starchy 1 protein 1 non-starchy 1 protein 1 non-starchy 1 protein
1 fruit veggie 1 fruit veggie 1 fruit veggie 1 fruit
1 “freebie” 1 “freebie” 1 “freebie”

Here’s an example of a DIY day:

Breakfast - 300 calories Lunch - 380 calories Dinner - 330 calories Snack - 190 calories

Salad with...
Omelet with... Plate of... Easy combo of...
½ cup chickpeas
2 scrambled eggs 3 oz. sautéed shrimp 1 tbsp. almond butter
½ cup beets
1 slice whole grain toast ½ cup cooked brown rice 1 sliced apple
1 cup romaine
1 cup sautéed ½ cup sautéed
1 tbsp. walnuts
spinach asparagus
1 cup blueberries
Day 1 ¼ avocado 1 tbsp. pesto
lemon juice
sea salt + pepper
#ProTip: Batch cook scrambled 0.5 oz. dark chocolate #ProTip: Slice the apple in
eggs and spinach at the advance, add a squeeze of
beginning of the week to reheat #ProTip: If you’re on-the-go, #ProTip: Cook the shrimp lemon to prevent browning, and
throughout the week for a fuss- only squeeze the lemon on your and asparagus in one pan for put it back together with an
free morning. salad when you’re ready to eat quicker cleanup. elastic to keep it fresh.
to prevent it from getting soggy.

= 1 protein = 1 starchy veggie = 1 non-starchy veggie = 1 whole grain

1
= 1 healthy fat = 1 fruit = 1 freebie
Make your perfect plate!
Mix and match your favorite foods to plan your meals for the day:

1 protein 1 starchy veggie 1 whole grain

(50-150 calorie serving) (50-150 calorie serving) (100-200 calorie serving)
3-4 oz. uncooked fish 1 small or ½ cup potato (white or sweet) ½ cup dry oats (instant, rolled, steel cut, etc)
3-4 oz. uncooked shellfish 1 ear or ½ cup corn ½ cup dry pasta
3-4 oz. uncooked white meat/poultry ½ - 1 cup root veggies ¼ cup dry grains (brown rice, farro, quinoa, etc)
3-4 oz. uncooked tofu/soy products (beets, carrots, turnips, parsnips, etc) (whole grain, black bean, lentil, etc)
2-3 oz. uncooked fatty fish ½ - 1 cup squash (spaghetti squash, butternut 10 whole grain crackers
2-3 oz. uncooked red meat squash, acorn squash, etc) 2 rice cakes
½ can canned protein 1 small whole grain pita or tortilla
3-4 slices low-sodium deli meat 1 non-starchy veggie 1-2 slices whole grain bread
1-2 eggs (10-50 calorie serving)
2-4 egg whites 1 cup leafy greens 1 healthy fat
¾ cup low-fat yogurt/greek yogurt (collard greens, kale, spinach, etc) (50-100 calorie serving)
½ cup full-fat yogurt/greek yogurt ½ cup cruciferous veggies ½ - 1 tbsp. oil (avocado, coconut, olive, etc)
½ - 1 oz. cheese (broccoli, brussel sprouts, cauliflower, etc) ½ - 2 tbsp. oil-based sauces/spreads
½ cup beans/peas ½ cup other veggies (pesto, mayonnaise, tapenade, etc)
2-4 tbsp. bean/pea dip (bell peppers, cucumber, green beans, etc) 1-2 tbsp. nut/seed butter
1-2 tbsp. nut/seed butter (almond, peanut, tahini, etc)
2 tbsp. nuts/seeds 1 fruit 2 tbsp. nuts/seeds
(50-100 calorie serving) (cashews, pistachios, walnuts, etc)
1 freebie ¼ avocado
1 cup fruit (melon, berries, pineapple, etc)
(50-200 calorie serving) 5 olives
1 small piece of fruit (apple, banana, orange, etc)
Your treat of choice!

Or take the thought out of mixing and matching with our inspired full week of eats:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast

Spinach Tomato
Spinach Tomato Sweet N’ Savory Superfood
American Classic PB & J Oats Frittata Banana Pancakes
Frittata Toast Smoothie
(leftovers)

Lunch

Curried Cauliflower
Marinated Shrimp
Soup Vegetarian Barley
Mediterranean with Ginger, Lime, Chicken & Avocado
Bean Salad Tuna Boats Soup
Mezze Cilantro and Honey Pita Pockets
Tabbouleh Salad (leftovers)
(leftovers)
(leftovers)

Dinner

Marinated Shrimp
Fully-Loaded Salmon with Vegetarian Barley Lean Pork
with Ginger, Lime, Pesto Pasta Savory Stir Fry
Potato Tabbouleh Salad Soup Lettuce Wraps
Cilantro and Honey

Snack(s)

Smoky Paprika Strawberry Crustless

Crunchy Cukes Banana Boat Bell Pepper Cups Sweet Seeds
Kale Chips ‘Cheesecake’ Pumpkin Pie

= found in the “Get Inspired” section = found in the “Recipes” section

#ProTip: Control your portions and save time by enjoying leftovers from dinner for lunch the next day!

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Get inspired!
Our Nutrition Specialists hand-picked 7 days worth of #HealthyFoodInspo to help you kickstart your
journey. Plug any of these balanced meals into your day to take the stress and fuss away.

American Classic
BREAKFAST
Serve up 2 eggs any style with 2 slices of turkey bacon, 1 slice of whole grain toast, and 1 cup fresh fruit.

Superfood Smoothie
Blend up 1 cup greens (ex. spinach), 1 cup fruit (ex. mixed berries), 1 cup dairy/non-dairy milk, and a
protein of choice (ex. ½ - 1 scoop protein powder, ¾ cup protein 1-2 tbsp. nut butter, or 1-2 tbsp. chia
seeds, hemp hearts, or flax seeds).

Omega Omelet
Make an omelet with 1 egg + 2 egg whites, 2 oz. smoked salmon, and ¼ sliced avocado. Serve with 1 cup
mixed greens and homemade hash (1 small shredded potato sweet potato sauteed in 1 tsp. olive oil).

Sweet n’ Savory Toast

Toast 2 slices whole grain bread. Top one with 1 tbsp. almond butter and cinnamon, and the other with 2
tbsp. guacamole, chili flakes, and sea salt.

Banana pancakes
Blend 2 eggs and 1 banana, add a pinch of baking powder, and cook as you would pancakes. Top with 1-2
tbsp. nuts and a drizzle of honey or maple syrup.

PB & J oats
Cook ¼ cup quinoa or ½ cup rolled oats in 1 cup dairy/non-dairy milk. About halfway through, add ½ cup
mixed berries. Then top with another ½ cup mixed berries and 1 tbsp. peanut butter when finished.

Eggs Benny
Top 1 whole grain english muffin with 1 cup sautéed spinach, ¼ cup salsa, and 2 eggs.

Tuna Boats
LUNCH
Serve ½ can tuna mixed with ¼ avocado in butter lettuce cups. Add a sliced apple on the side for crunch.

Veggie Sandwich
Stuff 2 slices whole grain bread with 1 cup spinach, ¼ sliced avocado, ½ sliced tomato, ¼ cup sprouts,
and spicy mustard.

Bean Salad
Combine ¼ cup chickpeas, ¼ cup black beans, 1 cup spinach, and ½ cup diced peppers with 1 tbsp.
olive oil, a squeeze of lemon, salt, and pepper.

Snack Pack
Snack on 10 whole grain crackers, 3-4 slices low-sodium deli meat, 1 cup grapes, ½ cup carrots,
and 2 tbsp. guacamole.

Instant Soup
Simmer 2 cups leafy greens and ½ cup mixed veggies in 1 cup chicken broth/vegetable stock/miso.
Add ¾ oz. cooked rotisserie chicken towards when finished.

Sweet n’ Savory Salad

Toss 1 cup romaine with 2 hardboiled eggs, ½ cup crunchy veggies, ½ cup berries, 2 tbsp. slivered
almonds, and ½ tbsp. balsamic vinegar.

Mediterranean Mezze
Sample 1 sliced whole grain pita, 1 cup cucumbers, 2 tbsp. hummus, 1 oz. feta cheese, and 5 black olives.
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 Fully Loaded Potato
DINNER
Stuff 1 baked sweet potato with 3-4 oz. ground beef, 1 cup shredded lettuce, ¼ cup salsa, and
2 tbsp. guacamole.

Savory Stir Fry

Sautée ½ cup cooked brown rice, 1 cup bell peppers, mushrooms, onions, and 3-4 oz. shrimp with a
splash of soy sauce. Top with 1-2 tbsp. crushed peanuts.

Greek Salad
Make a greek salad with ½ cup cucumber, ½ cup tomato, sliced onion, ½ tbsp olive oil, lemon juice,
and 1 tbsp. feta cheese. Top with 3-4 oz. grilled chicken and ¼ diced avocado.

Veggie Wrap
Serve up a quesadilla by grilling 1 small whole grain tortilla stuffed with ½ cup tomato, ¼ cup corn,
¼ cup black beans, and 2 tbsp. shredded cheese. Dip in ¼ cup low-fat greek yogurt.

Fish n’ Chips
Pair 3-4 oz. cooked cod with 1 small potato/sweet potato sliced into ‘fries’, tossed in ½ tbsp. oil, and
baked until crisp. Add a veggie packed salad on the side.

Better Burger
Enjoy a 3-4 oz. turkey burger topped with sliced tomato and mustard in a lettuce bun. Serve with ½ cup
cooked quinoa.

Pesto Pasta
Toss 1 cup whole grain pasta with 2 tbsp. pesto, 1 cup sautéed mushrooms, and 1 tbsp. grated cheese.

Strawberry ‘Cheesecake’
SNACKS
Mix ¾ cup plain, low-fat greek yogurt with 1 cup frozen strawberries.
(Pro tip: Let the berries melt to sweeten the yogurt naturally)

Bell Pepper Cup

Stuff ½ bell pepper with creamy egg salad (1 hardboiled egg mixed and mashed with 1 tbsp avocado).

Crunchy Cukes
Top 1 cup sliced cucumber with spoonfuls savory tuna salad (½ can tuna combined with 2 tbsp. hummus).

Banana Boat
Broil 1 ripe banana sliced lengthwise for 3-5 minutes. Top it with 1 tbsp. almond butter.

Sweet Seeds
Make homemade trail mix with 1 tbsp. almonds, 1 tbsp. pumpkin seeds, 1 tbsp. walnuts, and 1 tbsp.
dark chocolate chips.

Wine N’ Cheese
Pair 1 cup grapes with 1 oz. strong cheese.

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 Spinach Tomato Frittata
Fry up this tasty frittata in less than 15 minutes!

PREP TIME / 15 MINS INGREDIENTS

SERVINGS / 4 2 tbsp. olive oil

2 scallions, thinly sliced
CALORIES PER SERVINGS / 280
3 large eggs, 5 large egg whites
4 - 1 oz. slices mozzarella cheese
1 cup grape or cherry tomatoes
CALORIE BREAKDOWN
2 cup spinach
4 slices whole grain bread, toasted

INSTRUCTIONS

1 Preheat broiler.

2 Heat 1 tbsp. oil in a large nonstick ovenproof skillet

over medium heat.

3 Add scallions and cook 1 minute, stirring or until

softened.

4 Transfer scallions to a large bowl. Add spinach, eggs,

and egg whites, and with a fork until well combined.

Heat remaining 1 tbsp. oil in skillet over medium heat.

5 Pour egg mixture into skillet and scatter the tomatoes
on top.

Cover skillet and cook 4 minutes, or until the eggs are

6 set around the edges.

7 Place skillet in over and broil 4 minutes, or until the

frittata is lightly browned and the center is set.

Top with the cheese, cover, and let stand 1 minute

8 while cheese melts.

9 Cut frittata in 4 and serve each with 1 slice toast.

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 Vegetarian Barley Soup
This delicious vegetarian barley soup is super light and healthy. The blend of
barley mixed with several different seasonings and spices give this soup just
the kick that it needs. Serve for lunch or with dinner.

PREP TIME / 45MINS INGREDIENTS

SERVINGS / 4 2 cups mushroom, chopped ½ cup peeled, sliced carrots

½ cup onion, chopped ¼ cup pearl barley
CALORIES PER SERVINGS / 132
¼ cup celery, chopped 1 bay leaf
1 tbsp. parsley, chopped ¼ tsp. dried oregano
½ tsp. garlic, minced ¼ tsp. dried thyme
CALORIE BREAKDOWN 3 ½ cups vegetable broth ¼ tsp. salt
1 ½ cups canned tomatoes, freshly ground black pepper
diced with liquid

INSTRUCTIONS

1 Coat bottom of large dutch oven pot with cooking

spray and place over medium-high heat until hot.

2 Add onion, celery, parsley, and garlic and cook about

4 minutes, stirring frequently.

Add broth, tomatoes, carrots, barley, salt, pepper,

3 oregano, thyme, and bay leaf and bring to a simmer,
stirring occasionally. Cover the pot and simmer 20
minutes, stirring occasionally.

4 Stir in mushrooms and simmer 20 minutes,

uncovered, stirring occasionally.

Remove and discard the bay leaf, and ladle soup into
5 4 bowls.

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 Salmon with Tabbouleh Salad
Get transported to the Middle East in just 30 minutes with this balanced dish!

PREP TIME / 30 MINUTES INGREDIENTS

SERVINGS / 4 3 cups water 1 tbsp. extra-virgin olive oil

1 cup bulgur 1 cup mixed baby salad greens
CALORIES PER SERVINGS / 289
1 lb. skinless salmon, cut 4 plum tomatoes
into 4 fillets ⅓ cup fresh basil, chopped
CALORIE BREAKDOWN 1 tsp. salt 8 pitted black olives
1/2 tsp. pepper
1 small red onion
2 tbsp. white wine vinegar

INSTRUCTIONS

Halve and thinly slice onion, quarter tomatoes, and

1 halve olives.

2 In a large sauce pan, bring water to a boil. Turn off the

heat, add the bulgur, cover, and set aside until cooked,
about 30 minutes.

3 While bulgur cooks, sprinkle salmon with ½ tsp.each

salt and pepper. Spray large, nonstick skillet with
cooking spray and warm over medium-high heat. Add
salmon and cook until opaque in the center, about 3
minutes on each side. Transfer salmon to a plate and
let cool to room temperature.

4 Combine red onion, vinegar, oil, and the remaining 1/2

tsp. salt in a large bowl. Drain bulgur and add it to bowl
with along with salad greens, tomato, basil, and olives,
and toss salad to coat well.

Divide salad between 4 plates and top each with a

5 salmon fillet. 7
 Marinated Shrimp with Ginger, Lime,
Cilantro and Honey
This sweet and savory shrimp recipe packs is high in flavor but low in calories!

PREP TIME / 20 MINS INGREDIENTS

SERVINGS / 4 2 lbs. large shrimp, cooked

¼ cup cilantro, chopped
CALORIES PER SERVINGS / 100
2 scallions, sliced (white part only)
1 tbsp. honey
1 tbsp. dijon mustard
CALORIE BREAKDOWN
1 tsp. ginger, finely grated
juice of 2 limes
80
8 cups mixed salad greens (optional)

INSTRUCTIONS

1 In a small bowl, whisk together lime juice, mustard,

ginger, and honey. Then, add cilantro and scallions.

2 Place shrimp in a large resealable plastic bag and pour

marinade over shrimp, coating them completely.

3 Let shrimp marinate in the refrigerator for at least 4

hours, preferably overnight.

4 Serve chilled over a bed of the salad greens.

 Smoky Paprika Kale Chips
Good-for-you green meets crispy chip? Kale YEAH!

PREP TIME / 40 MINUTES INGREDIENTS

SERVINGS / 6 1 large bunch of kale

¼ cup olive oil
CALORIES PER SERVINGS / 149
1 tbsp. smoked paprika
½ tsp. sea salt
CALORIE BREAKDOWN

INSTRUCTIONS

1 Preheat your oven to 400 degrees.

Remove kale leaves from their stems and tear the

2 leaves into large pieces.

3 Toss kale pieces with olive oil and smoked paprika in a

large bowl.

4 Place kale on a baking sheet with parchment paper

and roast about 30 minutes, until the greens are dry
and crispy.

5 Remove from oven, sprinkle with sea salt, and serve.

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 Chicken & Avocado Pita Pockets
These veggie-packed pita pockets make for perfectly portable
lunches!

PREP TIME / 15 MINS INGREDIENTS

SERVINGS / 4 1 lb. cooked chicken breast, cut into ½-inch pieces

¼ cup reduced fat-cheddar cheese, shredded
CALORIES PER SERVINGS / 588
¾ cup avocado, diced
½ cup bell pepper, chopped and seeded
½ cup celery, chopped
CALORIE BREAKDOWN
½ cup cucumber, chopped
½ cup carrot, peeled and chopped
½ cup cauliflower florets, finely chopped
¼ cup red onion, chopped
6 tbsp. balsamic dressing
4 6" whole-wheat pitas, halved

INSTRUCTIONS

1 Toss chicken, cheese, avocado, vegetables, and

dressing until well combined.

2 Fill each pita half with approximately about ¾ cup

of chicken salad or ⅛ of the mixture.

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 Lean Pork Lettuce Wraps
Rethink your wrap and get your greens in by swapping out tortillas
for lettuce in this recipe!

PREP TIME / 40 MINS INGREDIENTS

SERVINGS / 2 1 head of boston bibb lettuce 2 medium carrots, peeled

1/2 cup whole grain rice, uncooked ½ cup button mushrooms
CALORIES PER SERVINGS / 505
8 oz. lean ground pork or chicken ½ jalapeno, seeded
1 tbsp. ginger 1 lime
6 cloves garlic 1 tbsp. soy sauce
CALORIE BREAKDOWN
1 small red bell pepper 1 tsp. brown sugar
1 small cucumber

INSTRUCTIONS

1 Cook rice according to package. Mince ginger and garlic.

2 Combine ginger and garlic with pork, and mix gently with your
fingers to distribute the seasoning throughout the pork. Set aside.

Halve lettuce head, separate leaves, rinse well, and set aside to
3 dry. Dice bell pepper and carrots, slice mushrooms, and mince
jalapeno. Cut cucumber in half, scrape out seeds with a spoon,
and dice remaining cucumber. Halve lime and juice.

4 Heat large nonstick skillet over medium-high heat, add pork

mixture, and crumble with spoon as it cooks, about 5-7
minutes. Once browned, transfer pork and its juices to a large
mixing bowl.

5 Return pan to stove over medium-low heat and add pepper,

carrots, pepper, mushrooms, cucumber and jalapeno. Sauté for
about 1 minute to warm. Add to cooked pork.

6 Whisk together soy sauce, sugar, and lime juice until sugar is
dissolved.Add to cooked pork.

7 Separate pork mixture and rice onto two plates. Serve with
lettuce on the side and assemble the wraps as you eat.
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 Curried Cauliflower Soup
Hearty and wholesome, this creamy curried cauliflower soup will
leave you feeling full and satisfied!

PREP TIME / 30 MINS INGREDIENTS

SERVINGS / 4 4 cups cauliflower florets, chopped

2 cups zucchini, shredded
CALORIES PER SERVINGS / 139
1 ½ cups onions, halved and sliced
4 cups vegetable broth
2 cups water
CALORIE BREAKDOWN
1 tbsp. olive oil
1 tsp. curry powder
½ tsp. salt

INSTRUCTIONS

1 Heat oil in a 4-5 quart pot over medium heat.

2 Add onions and curry powder, cover, and cook 4

minutes.

3 Add cauliflower, broth, water and salt and bring to a

simmer, stirring occasionally.

4 Cover pot and let simmer 15 minutes, stirring

occasionally.

5 Purée soup in a blender or food processor.

6 Return soup to pot and stir in all but 2 tbsp. zucchini.

7 Once soup has reheated, label into 4 soup bowls and

garnish with remaining zucchini.

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Eat Healthy in a Pinch with
Noom's Top 28 #PracticalTips

One of our biggest barriers to healthy eating is time. It can be difficult to find time to
eat - let alone cook - a healthy meal. We've put together 28 time-saving #PracticalTips
to help make healthy eating simple.

1 Plan your meals

Sometimes half the battle is trying to think of what to serve up for dinner or what to pack for
lunch. Use your blank calendars to plan your meals for the week ahead of time to eliminate the
'decision' step.

2 Make a list
Before heading to the grocery store, always make a concrete list of the things you need. Having a
plan reduces the chances of wandering over to the bakery section for some impulse purchases.

3 Outline strategically:
Make your shopping trip more efficient by organizing your grocery list by sections of the grocery
store: produce, meats, cheese, canned goods, frozen foods, etc.

4 Shop on a weekday:
Avoid the weekend rush and do your shopping on a weekday evening. Tuesdays through
Thursdays are usually the quietest!

5 Or skip the line completely:

Consider ordering your groceries online. Many stores and online retailers even offer this service
free of charge.

6 Consider convenience:
Although they can be more expensive, pre-washed and -chopped fruits and veggies are great to
grab-and-go, toss in your salad or on your plate, or season and pop in the oven as is.

7 Can it:
While fresh foods are always a good idea, nowadays you can find canned or bottled sauces,
proteins, legumes, and more without any added salt, sugar, or fat.

8 Buy it cooked:
Pre-cooked veggies and proteins are great in a pinch! Just make sure they don’t have any
unnecessary additives.

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9 Or go frozen:
Frozen produce and proteins are also a great time-saving options.

10 Bulk up:
Buying non-perishable foods such as nuts, seeds, whole grains, spices, and more in bulk can
save you a few trips to the grocery store (and a buck or two!).

11 Choose quick-cooking options:

Opt for faster cooking whole grains, like short-grain brown rice, quinoa, or quick oats. Just be
sure to watch for added salt and sugar!

12 Prep it:
Wash, cut, and store fresh fruits and veggies at the beginning of the week to avoid having to do
this each time you use them.

13 Keep the skin:

Keeping the skin on will save you prep time and also help you get an extra dose of essential
vitamins, minerals, and fiber!

14 Make it ahead of time:

Set aside a few hours at the beginning of the week to prepare your breakfasts and lunches for
the week so that you can grab-and-go.

15 Upgrade your cookware:

Consider buying larger cookware to be able to prepare larger quantities of food at once.
Leftovers are your friends.

16 Combine and conquer:

Roast all of your veggies for the week at the same time -- just watch out for different cook times.

17 And turn up the heat:

Consider turning up the heat (within reason) cooking your food.

18 Befriend the broiler:

Baking can take up to 2 times as long as broiling -- cut your cook time in half by befriending the
broiler.

19 Save up for a slow cooker:

Toss your favorite veggies, proteins, and carbs in a slow cooker before work, and come home to
a gourmet dinner!
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20 Try new tools:
Save time with dicers, whisks, blenders, and more.

21 Go raw:
Consider meals or snacks that don’t require cooking, like ruits and veggies, nuts and seeds, or
raw bars and bites.

22 Opt for overnight:

Some foods can ‘make themselves’ overnight. For example, combine rolled oats, water, and your
favorite mix-ins (fruits, nuts, seeds, and more) in a mason jar and put it in the fridge overnight.
You’ll have oatmeal ready in the morning.

23 Or blend it:
Toss spinach, non-dairy milk or water, frozen fruit, ice, and protein in a blender for a breakfast or
snack on-the-go.

24 Opt for one dish:

Steaming, grilling, sautéeing, and more for one meal? Toss your favorite veggies, proteins, and
carbs in a little bit of olive oil and seasonings, and bake in a baking dish instead. Bonus? You’ll
save clean up time too.

25 Or pick a skillet:
Toss all of your go-tos in one pan for a quick and tasty stir fry.

26 Double up:
When you cook a recipe, double, triple, or quadruple it to have leftovers to eat throughout the rest
of the week or freeze and save for a later date.

27 Get social:
Enlist your spouse, your kids, or a family member or friend to help you out. Not only will the extra
hands speed things up, but this is also a great opportunity for some extra bonding.

28 Clean as you go:

Cooking usually includes some down time, like while waiting for water to boil. Take advantage
and start cleaning up whatever you can from the start!

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100 Ways to Save 100 Calories
Did you know that cutting 100 calories per day could help you lose over 10 lbs a year?
We’ve put together 100 simple swaps that save at least 100 calories a pop!

Breakfast Breakthroughs
1. Make an omelet with 1 egg and 2 egg whites instead of 3 whole eggs.
2. Choose a whole grain english muffin instead of a bagel.
3. Spread 2 tbsp. sugar-free jam on an english muffin instead of 1 tbsp. butter.
4. Replace ½ cup of granola with ½ cup of oatmeal cooked in water.
5. Have 3 slices turkey bacon instead of 3 slices regular bacon.
6. Replace fried eggs with hard boiled eggs.
7. Top toast with 1 tbsp. of peanut butter instead of 2 tbsps.
8. Cook ½ cup of oatmeal 1 cup of water instead of 1 cup of milk.
9. Sweeten oatmeal with cinnamon instead of milk and sugar.
10. Replace 3 oz. pork sausage with 3 oz. lean turkey sausage.
11. Top pancakes with ½ cup berries instead of 2 tbsps. maple syrup.

Lighter Lunches
1. Skip the second piece of bread to make an open face sandwich.
2. Top a salad with tuna packed in water instead of tuna packed in oil.
3. Add lettuce and tomato to a sandwich instead of 1 slice of cheese.
4. Make egg salad with low-fat plain greek yogurt instead of mayonnaise.
5. Sweeten up a salad with ¼ cup of fresh raspberries instead of ¼ cup dried cranberries.
6. Make a sandwich on a sandwich thin instead of on a bun.
7. Dress a salad with fresh squeezed lemon or 1 tbsp. balsamic vinegar instead of 2 tbsps. regular salad dressing.
8. Make a sandwich with 3 oz. lean turkey rather than 3 oz. roast beef.
9. Spread mustard on your sandwich instead of mayonnaise.
10. Turn your pita wrap into a lettuce wrap.
11. Serve a sandwich with 1 cup of raw vegetables instead of 1 serving of pretzels.
12. Downsize your wrap by using a small tortilla rather than a large one.

Dinner Developments
1. Replace half of the beans in a chili recipe with an equivalent amount of mushrooms.
2. Make a meatloaf with 98% lean ground beef instead of regular beef.
3. Trim the fat off of your meat or poultry before cooking.
4. Broil a 3 oz. steak instead of pan frying it in butter or oil.
5. Skip the skin of rotisserie chicken.
6. Swap 4 oz. of salmon for 4 oz. tilapia.
7. Replace linguini pasta with spiralized zucchini noodles.
8. Swap spaghetti squash for spaghetti.
9. Leave the cheese out of homemade pesto sauce.
10. Top your pasta with ¼ cup marinara sauce instead of ¼ cup alfredo sauce.
11. Make a turkey burger instead of a beef burger.
12. Serve your burger on a lettuce bun rather than on a regular bun.
13. Make a pizza on a light pita or tortilla instead of store-bought crust, pizza, or delivery.
14. Roast vegetables in a few spritzes of cooking spray and spices instead of in a tbsp. of oil.
15. Saute vegetables in vegetable broth instead of oil.
16. Steam vegetables instead of roasting or sauteeing them in oil.

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17. Top steamed vegetables with hot sauce instead of butter.
18. Replace half of the meat in your meat sauce with vegetables like zucchini, spinach, and mushrooms.
19. Serve your favorite wing sauce with baked cauliflower instead of fried chicken.
20. Top pasta with 2 tbsps. light parmesan cheese instead of ¼ cup of regular, full-fat cheese.
21. Serve a stir-fry over 1 cup of cauliflower rice instead of ½ cup of regular rice.
22. Top a baked potato with ¼ cup fat-free greek yogurt instead of regular sour cream.
23. Make a cauliflower mash instead of mashed potatoes.
24. Bake 1 sweet potato cut into ‘fries’, instead of deep frying regular potato fries.
25. Serve dinner on a small side plate instead of a large plate.
26. Invest in non-stick cookware so you don’t have to add butter or oil when cooking.
27. Leave 4-5 bites on your plate at each meal.

Smarter Snacks
1. Snack on a small apple instead of 1 cup dried apple slices.
2. Snack on 1 cup of celery sticks with peanut butter instead of an apple with peanut butter.
3. Opt for fruit packed in water instead of juice.
4. Swap a serving of chips with 3 cups of plain air-popped popcorn.
5. Order a kid-sized popcorn at the movie theater.
6. Top popcorn with herbs and spices instead of butter and oil.
7. Munch on ½ cup edamame instead of ¼ cup raw almonds.
8. Swap a ¼ cup salted almonds for a 1 serving of lightly salted pretzels.
9. Serve up hummus with 1 cup of raw veggies instead of 1 serving of crackers.
10. Munch on a serving of tortilla chips with ¼ cup of salsa instead of ¼ cup queso.
11. Make homemade tortilla chips by slicing a small pita bread into triangles, spraying it with cooking
spray, and seasoning it with garlic powder and salt.
12. Swap ½ cup of full-fat yogurt with ½ cup low-fat greek yogurt.
13. Snack on 2 whole grain rice cakes with peanut butter instead of 2 slices of toast with peanut butter.

Drink Do-Overs
1. Skip the sugar and syrups in your morning coffee.
2. Make a latte with non-fat milk instead of 2% milk.
3. Order a flavorful cup of herbal tea instead of a sugary flavoured coffee.
4. Swap a can of regular soda with a can of carbonated water.
5. Replace a glass of orange juice with a big glass of lemon water.
6. Add juice ice cubes to a glass of water instead of pouring yourself a glass of juice.
7. Freshen up with lemon water instead of lemonade.
8. Have a small glass of wine or beer instead of a sugary cocktail.
9. Make a drink with seltzer instead of tonic.

Diet-Friendly Desserts
1. Treat yourself to a small scoop of ice cream in a bowl instead of a waffle cone.
2. Enjoy a scoop of frozen yogurt instead of full-fat ice cream.
3. Satisfy your sweet tooth with yogurt and berries instead of ice cream.
4. Replace a bag of skittles with a cup of mango (nature’s candy!).
5. Skip the crust and sautee apples in cinnamon for a healthy “slice” of apple pie.
6. Replace an entire chocolate bar with 5 strawberries dipped in half a melted chocolate bar.
7. Enjoy a small donut instead of a large muffin.
8. Replace a popsicle with ½ cup frozen grapes.
9. Use applesauce or pumpkin puree instead of oil in homemade baked goods.
10. Split any dessert with a loved one. 17
Restaurants Renovations
1. Skip the bread basket.
2. Enjoy a minestrone soup instead of cream of vegetable.
3. Order a cup of soup instead of a bowl.
4. have a salad with cheese or croutons — not both.
5. Choose a light italian dressing instead of creamy ranch or caesar.
6. Order salad dressing on the side and lightly dip your fork in the dressing before each bite.
7. Order a soup and a small salad instead of large entree.
8. Opt for a quarter chicken breast instead of a chicken leg.
9. Have a side salad instead of french fries.
10. Order steamed rice rather than fried rice.
11. Enjoy a bowl of plain penne pasta instead of tortellini.
12. Have a leaner 4 oz. filet mignon instead of fattier 4 oz. prime rib.
13. Swap a baked potato for steamed vegetables.
14. Choose a grilled chicken breast instead of chicken tenders.
15. Order a grilled fish taco instead of a fried fish taco.
16. Opt for sashimi (raw fish) instead of sushi (fish on top of rice).
17. Treat yourself to a slice of vegetarian pizza instead of pepperoni pizza.
18. Share a restaurant entree with a family member or friend.

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