{"id":16029,"date":"2023-05-27T18:17:27","date_gmt":"2023-05-27T22:17:27","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16029"},"modified":"2023-06-21T12:38:52","modified_gmt":"2023-06-21T16:38:52","slug":"12-week-weight-loss-meal-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf","title":{"rendered":"12 Week Weight Loss Meal Plan with Free PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for a well-crafted and comprehensive meal plan for weight loss, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate 12 week weight loss meal plan for males and females both.<\/p>\n\n\n\n<p>The program includes five meals a day (1200-1600 calories) and plenty of meal options to incorporate into your weight loss diet program.<\/p>\n\n\n\n<p>So, anyone who wants to shed some kilos and improve their shape can follow download this diet program pdf.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week Weight Loss Meal Plan for Men &amp; Women<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Weight-Loss-Meal.jpg\" alt=\"Weight Loss Meal\" class=\"wp-image-16060\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Weight-Loss-Meal.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Weight-Loss-Meal-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Weight-Loss-Meal-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This meal plan includes various meals from the different diet programs of the <strong>Eatingwell.com<\/strong> website.<\/p>\n\n\n\n<p>I&#8217;ve included various food options, from fruits and vegetables to non-veg and beverages.<\/p>\n\n\n\n<p>It is properly balanced on carbs, proteins, fats, and other micronutrients and will help you promote weight loss over time.<\/p>\n\n\n\n<p><strong>Estimated Calories per Day: 1200-1600<\/strong><\/p>\n\n\n\n<p><strong>Important Notes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can make desired changes to adjust this program to fit your need.<\/li>\n\n\n\n<li>This is a general weight loss diet plan. So, it may or may not work for all. It would be best to consult a certified nutritionist before starting this program.<\/li>\n\n\n\n<li>If you want to replace meals, here&#8217;s a comprehensive <a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15049\" rel=\"noreferrer noopener\">low-calorie food list<\/a> you can choose from.<\/li>\n\n\n\n<li>You can pair this <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11835\" rel=\"noreferrer noopener\">weight loss workout program<\/a> with the below meal plan to promote your weight loss and improve your body composition.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week &#8211; 1, 4, 7, and 10<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Monday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.eatingwell.com\/recipe\/274166\/baked-banana-nut-oatmeal-cups\/\" target=\"_blank\" rel=\"noreferrer noopener\">Baked Banana-Nut Oatmeal Cups<\/a><\/li>\n\n\n\n<li>Fats &#8211; 6g<\/li>\n\n\n\n<li>Carbs &#8211; 26g<\/li>\n\n\n\n<li>Protein &#8211; 5g<\/li>\n\n\n\n<li>Calories &#8211; 176<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack) <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup low-fat plain Greek yogurt<\/li>\n\n\n\n<li>\u00bc cup blueberries<\/li>\n\n\n\n<li>2 Tbsp. chopped walnuts<\/li>\n\n\n\n<li>282 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.eatingwell.com\/recipe\/250881\/avocado-tomato-chicken-sandwich\/\" target=\"_blank\" rel=\"noreferrer noopener\">Avocado, Tomato &amp; Chicken Sandwich<\/a><\/li>\n\n\n\n<li>Fats &#8211; 12g<\/li>\n\n\n\n<li>Carbs &#8211; 28g<\/li>\n\n\n\n<li>Protein &#8211; 31g<\/li>\n\n\n\n<li>Calories &#8211; 347<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.eatingwell.com\/recipe\/270499\/quick-creamy-tomato-cup-of-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\">Creamy Tomato Soup<\/a><\/li>\n\n\n\n<li>Fats &#8211; 3g<\/li>\n\n\n\n<li>Carbs &#8211; 18g<\/li>\n\n\n\n<li>Protein &#8211; 5g<\/li>\n\n\n\n<li>Calories &#8211; 105<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;of <a href=\"https:\/\/www.eatingwell.com\/recipe\/262763\/roasted-salmon-with-smoky-chickpeas-greens\/\" target=\"_blank\" rel=\"noreferrer noopener\">Roasted Salmon with Smoky Chickpeas &amp; Greens<\/a><\/li>\n\n\n\n<li>Fats &#8211; 22g<\/li>\n\n\n\n<li>Carbs &#8211; 23g<\/li>\n\n\n\n<li>Protein &#8211; 37g<\/li>\n\n\n\n<li>Calories &#8211; 447<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 50g<\/li>\n\n\n\n<li>Carbs &#8211; 140g<\/li>\n\n\n\n<li>Protein &#8211; 100g<\/li>\n\n\n\n<li>Calories &#8211; 1350-1400<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Spinach and Egg Scramble with Raspberries<\/li>\n\n\n\n<li>296 Calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n\n\n\n<li>1 cup blackberries<\/li>\n\n\n\n<li>268 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Mason Jar Power Salad with Chickpeas &amp; Tuna<\/li>\n\n\n\n<li>430 Calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 large pear<\/li>\n\n\n\n<li>131 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-34\">\n<li>1 serving&nbsp;of Grilled Salmon with Sweet Peppers<\/li>\n\n\n\n<li>\u00bd cup cooked brown rice<\/li>\n\n\n\n<li>380 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 68g<\/li>\n\n\n\n<li>Carbs &#8211; 145g<\/li>\n\n\n\n<li>Protein &#8211; 87g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-190\">\n<li>1 cup low-fat plain Greek yogurt<\/li>\n\n\n\n<li>1 medium peach, sliced<\/li>\n\n\n\n<li>2 Tbsp. chopped walnuts<\/li>\n\n\n\n<li>320 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup blackberries<\/li>\n\n\n\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n\n\n\n<li>268 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-196\">\n<li>1 serving&nbsp;of <a href=\"https:\/\/www.eatingwell.com\/recipe\/261611\/white-bean-avocado-toast\/\" target=\"_blank\" rel=\"noreferrer noopener\">White Bean &amp; Avocado Toast<\/a><\/li>\n\n\n\n<li>1 (5-oz.) container of low-fat plain Greek yogurt<\/li>\n\n\n\n<li>1 plum<\/li>\n\n\n\n<li>364 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc cup walnut halves<\/li>\n\n\n\n<li>164 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;of Chopped Salad with Salmon &amp; Creamy Garlic Dressing<\/li>\n\n\n\n<li>409 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 86g<\/li>\n\n\n\n<li>Carbs &#8211; 116g<\/li>\n\n\n\n<li>Protein &#8211; 97g<\/li>\n\n\n\n<li>Calories &#8211; 1550<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Spinach, Peanut Butter &amp; Banana Smoothie<\/li>\n\n\n\n<li>324 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n\n\n\n<li>206 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;Spicy Slaw Bowls with Shrimp &amp; Edamame<\/li>\n\n\n\n<li>364 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bd cup raspberries<\/li>\n\n\n\n<li>14 walnut halves<\/li>\n\n\n\n<li>215 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Chicken &amp; Veggie Fajitas<\/li>\n\n\n\n<li>391 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 80g<\/li>\n\n\n\n<li>Carbs &#8211; 118g<\/li>\n\n\n\n<li>Protein &#8211; 89g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muesli with Raspberries<\/li>\n\n\n\n<li>287 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup low-fat plain Greek yogurt<\/li>\n\n\n\n<li>\u00bc cup blueberries<\/li>\n\n\n\n<li>2 Tbsp. chopped walnuts<\/li>\n\n\n\n<li>282 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;Brussels Sprouts Salad with Crunchy Chickpeas<\/li>\n\n\n\n<li>337 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple<\/li>\n\n\n\n<li>95 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Herb-Grilled Chicken Frites<\/li>\n\n\n\n<li>483 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 68g<\/li>\n\n\n\n<li>Carbs &#8211; 158g<\/li>\n\n\n\n<li>Protein &#8211; 77g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-71\">\n<li>1 cup of Apple-Cinnamon Overnight Oats<\/li>\n\n\n\n<li>1 clementine<\/li>\n\n\n\n<li>250 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup low-fat plain kefir<\/li>\n\n\n\n<li>93 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;<a href=\"https:\/\/www.eatingwell.com\/recipe\/269844\/vegan-superfood-buddha-bowls\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vegan Superfood Buddha Bowls<\/a><\/li>\n\n\n\n<li>381 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cup nonfat plain Greek yogurt topped with 1\/4 cup blueberries<\/li>\n\n\n\n<li>87 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Chickpea &amp; Potato Curry<\/li>\n\n\n\n<li>Two cups mixed greens topped with 1 tablespoon Citrus Vinaigrette<\/li>\n\n\n\n<li>405 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 45g<\/li>\n\n\n\n<li>Carbs &#8211; 163g<\/li>\n\n\n\n<li>Protein &#8211; 55g<\/li>\n\n\n\n<li>Calories &#8211; 1250<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup all-bran cereal<\/li>\n\n\n\n<li>3\/4 cup skim milk<\/li>\n\n\n\n<li>1\/2 cup blueberries<\/li>\n\n\n\n<li>2 Tbsp. Unsalted dry-roasted almonds<\/li>\n\n\n\n<li>369 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup sliced cucumber<\/li>\n\n\n\n<li>4 Tablespoon Avocado-Yogurt Dip<\/li>\n\n\n\n<li>117 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 Tomato-Cheddar Cheese Toasts<\/li>\n\n\n\n<li>2 cups mixed greens<\/li>\n\n\n\n<li>1\/4 cup grated carrot<\/li>\n\n\n\n<li>1\/2 cup cucumber, sliced<\/li>\n\n\n\n<li>One hard-boiled egg<\/li>\n\n\n\n<li>1 Tbsp. unsalted dry-roasted almonds<\/li>\n\n\n\n<li>1 1\/2 tsp. Each olive oil &amp; balsamic vinegar<\/li>\n\n\n\n<li>397 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 dried apricots<\/li>\n\n\n\n<li>8 walnut halves<\/li>\n\n\n\n<li>164 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 1\/2 cupsQuick Chicken Tikka Masala<\/li>\n\n\n\n<li>3\/4 cup brown rice<\/li>\n\n\n\n<li>427 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 50g<\/li>\n\n\n\n<li>Carbs &#8211; 200g<\/li>\n\n\n\n<li>Protein &#8211; 100g<\/li>\n\n\n\n<li>Calories &#8211; 1600<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week &#8211; 2, 5, 8, and 11<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Monday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Peanut Butter-Banana Cinnamon Toast<\/li>\n\n\n\n<li>266 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cup raspberries<\/li>\n\n\n\n<li>32 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Spinach &amp; Feta Turkey Meatballs with Herbed Quinoa<\/li>\n\n\n\n<li>392 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Kale Salad with Quinoa &amp; Chicken<\/li>\n\n\n\n<li>2 cups No-Cook Black Bean Salad<\/li>\n\n\n\n<li>400 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 50g<\/li>\n\n\n\n<li>Carbs &#8211; 100g<\/li>\n\n\n\n<li>Protein &#8211; 80g<\/li>\n\n\n\n<li>Calories &#8211; 1200<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Blueberry-Cranberry Smoothie<\/li>\n\n\n\n<li>245 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/4 cup walnut halves<\/li>\n\n\n\n<li>164 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Slow-Cooker Turkey Chili with Butternut Squash<\/li>\n\n\n\n<li>1 medium apple<\/li>\n\n\n\n<li>371 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium orange<\/li>\n\n\n\n<li>1\/3 cup unsalted almonds<\/li>\n\n\n\n<li>300 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/274363\/shrimp-cobb-salad-with-dijon-dressing\/\" target=\"_blank\" rel=\"noreferrer noopener\">Shrimp Cobb Salad with Dijon Dressing<\/a><\/li>\n\n\n\n<li>378 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 65 g<\/li>\n\n\n\n<li>Carbs &#8211; 145 g<\/li>\n\n\n\n<li>Protein &#8211; 80 g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Muffin-Tin Omelets with Feta &amp; Peppers<\/li>\n\n\n\n<li>1 medium orange<\/li>\n\n\n\n<li>8 oz. green tea<\/li>\n\n\n\n<li>290 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup low-fat kefir<\/li>\n\n\n\n<li>1 cup raspberries, fresh or frozen<\/li>\n\n\n\n<li>2 tsp. chia seeds<\/li>\n\n\n\n<li>214 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Whole-Wheat Veggie Wrap<\/li>\n\n\n\n<li>345 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/4 cup Chile-Lime Peanuts<\/li>\n\n\n\n<li>221 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cups <a href=\"https:\/\/www.eatingwell.com\/recipe\/253025\/baked-vegetable-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\">Baked Vegetable Soup<\/a><\/li>\n\n\n\n<li>One 4-inch whole-wheat pita round, toasted and topped with 1\/4 cup hummus<\/li>\n\n\n\n<li>410 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 76g<\/li>\n\n\n\n<li>Carbs &#8211; 153g<\/li>\n\n\n\n<li>Protein &#8211; 62g<\/li>\n\n\n\n<li>Calories &#8211; 1480<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-105\">\n<li>1 cup kefir<\/li>\n\n\n\n<li>3\/4 cup unsweetened muesli<\/li>\n\n\n\n<li>3\/4 cup raspberries<\/li>\n\n\n\n<li>8 oz. green tea<\/li>\n\n\n\n<li>490 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 serving (1 muffin) Muffin-Tin Omelets with Feta &amp; Peppers<\/li>\n\n\n\n<li>113 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;of <a href=\"https:\/\/www.eatingwell.com\/recipe\/277635\/spinach-artichoke-salad-with-parmesan-vinaigrette\/\" target=\"_blank\" rel=\"noreferrer noopener\">Spinach &amp; Artichoke Salad with Parmesan Vinaigrette<\/a><\/li>\n\n\n\n<li>324 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple<\/li>\n\n\n\n<li>95 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Spaghetti Squash &amp; Chicken with Avocado Pesto<\/li>\n\n\n\n<li>497 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 76g<\/li>\n\n\n\n<li>Carbs &#8211; 152g<\/li>\n\n\n\n<li>Protein &#8211; 77g<\/li>\n\n\n\n<li>Calories &#8211; 1,500 calories<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Friday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Muffin-Tin Omelets with Feta &amp; Peppers<\/li>\n\n\n\n<li>1 medium orange<\/li>\n\n\n\n<li>8 oz. green tea<\/li>\n\n\n\n<li>290 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple<\/li>\n\n\n\n<li>1 Tbsp. peanut butter<\/li>\n\n\n\n<li>200 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of White Bean &amp; Avocado Toast<\/li>\n\n\n\n<li>230 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-156\">\n<li>3\/4 cup low-fat kefir<\/li>\n\n\n\n<li>1 cup raspberries, fresh or frozen<\/li>\n\n\n\n<li>2 tsp. chia seeds<\/li>\n\n\n\n<li>186 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Hasselback Caprese Chicken<\/li>\n\n\n\n<li>1 cup cooked brown rice<\/li>\n\n\n\n<li>1\/2 tsp. dried oregano<\/li>\n\n\n\n<li>605 Calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 60g<\/li>\n\n\n\n<li>Carbs &#8211; 174g<\/li>\n\n\n\n<li>Protein &#8211; 84g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup low-fat plain Greek yogurt<\/li>\n\n\n\n<li>1 medium peach, sliced<\/li>\n\n\n\n<li>2 Tbsp. chopped walnuts<\/li>\n\n\n\n<li>320 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup raspberries<\/li>\n\n\n\n<li>64calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Spicy Slaw Bowls with Shrimp &amp; Edamame<\/li>\n\n\n\n<li>364 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 plum<\/li>\n\n\n\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n\n\n\n<li>237 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;of <a href=\"https:\/\/www.eatingwell.com\/recipe\/273007\/chicken-pesto-pasta-with-asparagus\/\" target=\"_blank\" rel=\"noopener\">Chicken Pesto Pasta with Asparagus<\/a><\/li>\n\n\n\n<li>518 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 77g<\/li>\n\n\n\n<li>Carbs &#8211; 117g<\/li>\n\n\n\n<li>Protein &#8211; 96g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup low-fat plain Greek yogurt<\/li>\n\n\n\n<li>1 medium peach, sliced<\/li>\n\n\n\n<li>2 Tbsp. chopped walnuts<\/li>\n\n\n\n<li>320 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 (5-oz.) container of low-fat plain Greek yogurt<\/li>\n\n\n\n<li>1 cup blackberries<\/li>\n\n\n\n<li>165 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Chicken Pesto Pasta with Asparagus<\/li>\n\n\n\n<li>518 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup raspberries<\/li>\n\n\n\n<li>64 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Cobb Salad with Herb-Rubbed Chicken<\/li>\n\n\n\n<li>412 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 76g<\/li>\n\n\n\n<li>Carbs &#8211; 112g<\/li>\n\n\n\n<li>Protein &#8211; 98g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Weeks &#8211; 3, 6, 9, and 12<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Monday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Spinach &amp; Egg Scramble with Raspberries<\/li>\n\n\n\n<li>296 Calories <\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n\n\n\n<li>206 Calories <\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Green Salad with Edamame &amp; Beets.<\/li>\n\n\n\n<li>325 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2153 cup walnut halves<\/li>\n\n\n\n<li>1 medium peach<\/li>\n\n\n\n<li>274 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Simple Grilled Salmon &amp; Vegetables<\/li>\n\n\n\n<li>\u00bd cup cooked brown rice<\/li>\n\n\n\n<li>405 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 85g<\/li>\n\n\n\n<li>Carbs &#8211; 109g<\/li>\n\n\n\n<li>Protein &#8211; 83g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Cinnamon Roll Overnight Oats<\/li>\n\n\n\n<li>\u00be cup low-fat plain Greek yogurt<\/li>\n\n\n\n<li>321 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup raspberries<\/li>\n\n\n\n<li>64 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Spinach &amp; Strawberry Meal-Prep Salad<\/li>\n\n\n\n<li>374 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup blackberries<\/li>\n\n\n\n<li>30 unsalted dry-roasted almonds<\/li>\n\n\n\n<li>293 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Chicken, Brussels Sprouts &amp; Mushroom Salad<\/li>\n\n\n\n<li>432 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 84g<\/li>\n\n\n\n<li>Carbs &#8211; 108g<\/li>\n\n\n\n<li>Protein &#8211; 84g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 servings Baked Banana-Nut Oatmeal Cups<\/li>\n\n\n\n<li>1 clementine<\/li>\n\n\n\n<li>387 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple, sliced<\/li>\n\n\n\n<li>1 Tbsp. peanut butter<\/li>\n\n\n\n<li>190 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Veggie &amp; Hummus Sandwich<\/li>\n\n\n\n<li>325 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium banana<\/li>\n\n\n\n<li>105 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Sheet-Pan Chicken Fajita Bowls with 1\/2 cup cooked brown rice<\/li>\n\n\n\n<li>451 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 47 g<\/li>\n\n\n\n<li>Carbs &#8211; 220 g<\/li>\n\n\n\n<li>Protein &#8211; 77 g<\/li>\n\n\n\n<li>Calories &#8211; 1460<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 servings Baked Banana-Nut Oatmeal Cups<\/li>\n\n\n\n<li>1 clementine<\/li>\n\n\n\n<li>387 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 oz. Cheddar cheese<\/li>\n\n\n\n<li>1 hard-boiled egg<\/li>\n\n\n\n<li>192 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Chipotle-Lime Cauliflower Taco Bowls<\/li>\n\n\n\n<li>344 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple (95 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce<\/li>\n\n\n\n<li>1 serving Oven Baked Sweet Potato Fries<\/li>\n\n\n\n<li>495 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 61 g<\/li>\n\n\n\n<li>Carbs &#8211; 203 g<\/li>\n\n\n\n<li>Protein &#8211; 53 g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Friday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Muesli with Raspberries<\/li>\n\n\n\n<li>1 medium banana<\/li>\n\n\n\n<li>393 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 hard-boiled egg sprinkled with a pinch each of salt and pepper (78 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;<a href=\"https:\/\/www.eatingwell.com\/recipe\/276890\/chipotle-lime-cauliflower-taco-bowls\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chipotle-Lime Cauliflower Taco Bowls<\/a> (344 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cup raspberries<\/li>\n\n\n\n<li>1 oz. dark chocolate<\/li>\n\n\n\n<li>188 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Chicken &amp; Cucumber Lettuce Wraps with Peanut Sauce (521 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 61g<\/li>\n\n\n\n<li>Carbs &#8211; 194g<\/li>\n\n\n\n<li>Protein &#8211; 70g<\/li>\n\n\n\n<li>Calories &#8211; 1,523<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Muesli with Raspberries (287 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-95\">\n<li>1 oz. Cheddar cheese<\/li>\n\n\n\n<li>1 hard-boiled egg<\/li>\n\n\n\n<li>192 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Chipotle-Lime Cauliflower Taco Bowls (344 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium banana<\/li>\n\n\n\n<li>1 Tbsp. peanut butter<\/li>\n\n\n\n<li>210 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving of Spinach Ravioli with Artichokes &amp; Olives (454 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 61 g<\/li>\n\n\n\n<li>Carbs &#8211; 191 g<\/li>\n\n\n\n<li>Protein &#8211; 59 g<\/li>\n\n\n\n<li>Calories &#8211; 1500<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<p><strong>Meal 1 (Breakfast)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-101\">\n<li>1 cup raspberries<\/li>\n\n\n\n<li>1\/2 cup whole-milk plain Greek yogurt<\/li>\n\n\n\n<li>1 Tbsp. shredded unsweetened coconut<\/li>\n\n\n\n<li>1 Tbsp. slivered almonds<\/li>\n\n\n\n<li>200 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 2 (A.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple<\/li>\n\n\n\n<li>1 oz. Cheddar cheese<\/li>\n\n\n\n<li>209 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 3 (Lunch)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories)<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 4 (P.M. Snack)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup red grapes<\/li>\n\n\n\n<li>12 almonds<\/li>\n\n\n\n<li>145 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Meal 5 (Dinner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Soy-Lime Beef and Cabbage Salad<\/li>\n\n\n\n<li>1 medium orange<\/li>\n\n\n\n<li>300 calories<\/li>\n<\/ul>\n\n\n\n<p><strong>Macros Total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fats &#8211; 62 g<\/li>\n\n\n\n<li>Carbs &#8211; 113 g<\/li>\n\n\n\n<li>Protein &#8211; 61 g<\/li>\n\n\n\n<li>Calories &#8211; 1200<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Alternate Meals You Can Include in Your Weight Loss Diet Plan<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Breakfast Options<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Scrambled Eggs with Vegetables (338 calories)<\/li>\n\n\n\n<li>1 cup all-bran cereal, 1 cup skim milk, and 1 medium banana sliced (349 calories)<\/li>\n\n\n\n<li>1 cup all-bran cereal, 1 cup skim milk, and 1\/2 cup raspberries (276 calories)<\/li>\n\n\n\n<li>1 serving Two-Ingredient Banana Pancakes, 1 Tbsp. maple syrup, and 1\/2 cup blueberries (260 calories)<\/li>\n\n\n\n<li>1 cup nonfat plain Greek yogurt, 1 cup raspberries, 1 tsp. Honey, and 1 Tbsp. Chia seeds (269 calories)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>A.M Meal Alternatives<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cup blueberries and 1 cup plain non-fat Greek yogurt (151 calories)<\/li>\n\n\n\n<li>1 cup raspberries, 1\/4 cup whole-milk plain Greek yogurt, and 1 tsp. Chia seeds (143 calories)<\/li>\n\n\n\n<li>2 plums and 12 almonds (153 calories)<\/li>\n\n\n\n<li>1 serving of Baked Banana-Nut Oatmeal Cups (176 calories)<\/li>\n\n\n\n<li>1 medium banana and 15 roasted unsalted almonds (221 calories)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Lunch Options<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving Vegetarian Quinoa-Stuffed Peppers and 1 medium peach (408 calories)<\/li>\n\n\n\n<li>1 serving Soy-Lime Beef and Cabbage Salad and 1 medium orange (300 calories)<\/li>\n\n\n\n<li>1 serving Egg Salad Lettuce Wraps (436 calories)<\/li>\n\n\n\n<li>1 serving Brussels Sprouts Salad with Crunchy Chickpeas (337 calories)<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>P.M Meal Substitutes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 almonds and 1 medium apple (172 calories)<\/li>\n\n\n\n<li>1\/2 cup Greek yogurt, 1\/2 cup raspberries, and 2 Tbsp. almonds (202 calories)<\/li>\n\n\n\n<li>3\/4 cup blueberries (59 calories)<\/li>\n\n\n\n<li>1\/2 cup nonfat plain Greek yogurt and 1\/2 cup blackberries (97 calories)<\/li>\n\n\n\n<li>1 cup sliced cucumber and a pinch of salt &amp; pepper (16 calories)<\/li>\n\n\n\n<li>1 medium apple and 6 almonds (141 calories)<\/li>\n\n\n\n<li>20 dry-roasted, unsalted almonds (154 calories)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Dinner Options<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 serving&nbsp;of <a href=\"https:\/\/www.eatingwell.com\/recipe\/274096\/greek-cauliflower-rice-bowls-with-grilled-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cauliflower Rice Bowls with Grilled Chicken<\/a> (411 calories)<\/li>\n\n\n\n<li>1 serving Sicilian-Style Chicken Thighs (510 calories)<\/li>\n\n\n\n<li>1 serving&nbsp;of <a href=\"https:\/\/www.eatingwell.com\/recipe\/274854\/california-turkey-burgers-baked-sweet-potato-fries\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">California Turkey Burgers &amp; Baked Sweet Potato Fries<\/a> (463 calories)<\/li>\n\n\n\n<li>1 serving One-Pot Garlicky Shrimp &amp; Spinach and 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil (448 calories)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 12 Week Meal Plan for Weight Loss PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-31ae04a8-a867-497a-ba8c-bf8e94c83e41\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-week-fat-loss-meal-plan-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-week-fat-loss-meal-plan-pdf<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-week-fat-loss-meal-plan-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-31ae04a8-a867-497a-ba8c-bf8e94c83e41\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a well-crafted and comprehensive meal plan for weight loss, you&#8217;ve come to the right place. In this article, I&#8217;ve shared an ultimate 12 week weight loss meal plan for males and females both. The program includes five meals a day (1200-1600 calories) and plenty of meal options to incorporate into your &#8230; <a title=\"12 Week Weight Loss Meal Plan with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" aria-label=\"Read more about 12 Week Weight Loss Meal Plan with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16059,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[132,165],"tags":[468,111],"class_list":["post-16029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-weight-loss","tag-nutrition","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16029","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16029"}],"version-history":[{"count":32,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16029\/revisions"}],"predecessor-version":[{"id":16665,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16029\/revisions\/16665"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16059"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}