Diet

The beach body meal plan

A dietitian-designed plan to get you ready for swimsuit season

Don’t let bikini season have you pulling out the caftan this year. Stick to this meal plan and you’ll be able to feel great about shedding the winter layers.

How to use our meal plan
1. Use the calendar below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

MONDAY
Breakfast
¾ cup bran flakes
½ cup skim milk
½ cup strawberries
1 cup orange juice

Snack
¼ cup tamari almonds
1 cup chocolate milk

Lunch
Hummus wrap
– 1 tortilla
– 3 tbsp hummus
– ¼ cup romaine lettuce
– 1 carrot, shredded
– a few sprigs cilantro

Snack
1 apple
1.5 oz cheddar cheese

Dinner
Summery curried lentils

1 piece naan bread
1 cup mango frozen yogurt
1 orange

Total calories:
1568 kcal

TUESDAY
Breakfast
2 rice cakes
½ cup cottage cheese
1 banana
1 cup herbal tea

Snack
2 celery stalks with 2 tbsp cream cheese

Lunch
Leftover Summery curried lentils
½ piece whole wheat pita
1 orange

Snack
1 cup fruit yogurt
3 gingersnaps

Dinner
Mexican Pepper and Bean Lasagna

Green salad
– 1 cup green leaf lettuce
– ¼ cup sliced cucumber
– ¼ cup sliced red pepper
– ¼ cup sliced mushrooms
– 1 tbsp low-fat creamy dressing

Total calories:
1594 kcal

WEDNESDAY
Breakfast
1 whole wheat English muffin
2 tsp jam
1 cup soymilk
½ cup grapes

Snack
1 cup chocolate milk
1 banana

Lunch
Egg-salad sandwich
– 2 slices whole wheat bread
– ½ cup arugula
– 2 hardboiled eggs, sliced
– 1/4 cup red pepper sliced
– 2 slices avocado

2 carrots, cut in sticks

Snack
¼ cup cashews
1 cup tea
1 orange

Dinner
Veggie Caesar Pizza

½ cup ice cream

Total calories:
1655 kcal

THURSDAY
Breakfast
1 cup oatmeal
1 cup skim milk
½ cup blueberries

Snack
1 apple, cut in slices
– top with 2 oz cheese, cut in thin strips

Lunch
Leftover Veggie Caesar Pizza
1 cup skim milk
1 plum

Snack
2 tbsp hummus
½ whole wheat pita, cut in quarters

Dinner
Asian Dinner Omelette

Spinach salad
– 1 cup spinach
– ½ cup sliced mushrooms
– 2 tbsp goat cheese
– 1 orange, quarters cut in pieces
– 1 tbsp dressing

Total calories:
1496 kcal

FRIDAY
Breakfast
Quick smoothie
– 1 cup chocolate milk or soymilk
– 1 banana
– ½ cup strawberries

Snack
½ bagel
½ tbsp almond butter
1 cup orange juice

Lunch
Leftover Asian Dinner Omelette
2 stalks celery, cut in sticks
2 carrots, cut in sticks

Snack
1 granola bar
1 cup skim milk

Dinner
Fast Roasted Fish Steaks with Tomatoes and Pasta

½ cup couscous
1 cup steamed green beans

1 cup frozen yogurt
½ cup raspberries

Total calories:
1698 kcal

SATURDAY
Breakfast
3 pancakes
½ cup strawberries
1 cup orange juice

Snack
1 cup yogourt

Lunch
Spinach omelette
– 3 eggs
– ½ tsp butter
– ¼ cup milk
– 1/2 cup spinach
– 2 oz feta cheese

2 slices wheat toast

Snack
4 ginger snaps
1 cup skim milk

Dinner
Bok choy, basil and beef

½ cup cooked brown rice

1 apple

Total calories:
Approximately 1780 kcal

SUNDAY
Breakfast
1 cup low-fat granola
½ cup low-fat yogourt
½ cup blueberries

1 cup orange juice

Snack
2 carrots, cut in sticks
2 celery stalks, cut in sticks

1 cup skim milk

Lunch
Carrot lentil soup

6 whole grain crackers

2 oz cheddar cheese slices

Snack
1 apple
2 cup air-popped popcorn

Dinner
Terrific Tuna-Melt Cakes

Green salad
– 1 cup green salad
– 5 grape tomatoes
– ¼ cup cucumber sliced and in quarters
– 1 tbsp salad dressing

¼ cantaloupe, cut in chunks

Total calories:
1890 kcal