SMP 1 Reg

If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:

• AM Snack: Pineapple Turmeric Anti-Inflammatory Smoothie (~309 calories)
• Lunch: 1/2 cup cooked brown rice (98 g) (~109 calories)

Need to hit just 1,600 calories instead?

No problem! Stick to the same meals, but reduce the portions.

• Have half a serving of the Pineapple Turmeric Anti-Inflammatory Smoothie

• And half a serving of the Raspberry Yogurt Cereal Bowl.

Want to bump it up to 2,000 calories?
Simple fix:

• Keep the same meal pairings, but increase your rice to 1 cup (196 g) for lunch to add more fuel

Tips & Tricks:

Get ahead by batch-prepping! Meals for this day are repeated on Day 3, so doubling your prep will save time.

• Make two jars of overnight oats.

• Freeze smoothie ingredients in advance.

• Cook brown rice for Days 1, 3, and 6. Ideally, freeze per serving.

• Marinate stir-fry chicken and pre-chop veggies.

• Store poke bowl toppings separately; assemble fresh.

• Cereal bowl is best assembled just before eating.

Here’s a tasty combo to hit your 1,800-calorie goal:

• AM Snack: Parmesan Zucchini Tots (~233 calories)
• Dinner: Half serving of Air fryer chicken tenders (~175 calories)

Going for 1,600 calories instead?
You can keep breakfast and snacks the same, but switch things up a bit:

• For lunch, have a Lemon Tahini Quinoa Salad on its own (no need to pair it with chicken tenders)

• For dinner, go with an Easy-to-make, healthy sandwich
  Note: Same adjustments apply for Days 2 and 6)

Need a 2,000-calorie version?
Just add 1 medium banana (about 174 g) to your day—it’s an easy and nutritious boost.

Tips & Tricks:

• Grill zucchini and prep hummus wraps for both days.

• Bake a batch of zucchini tots; reheat when needed.

• Cook quinoa for Days 2, 4, and 6.

• Keep sandwich ingredients prepped but separate.

• Air Fryer Chicken Tenders also appear today—prep in a batch for reuse on Day 4 and 6.

Today’s meals are the same as Day 1, so you can follow the same portion adjustments depending on your calorie needs.

Tips & Tricks:

Same meals as Day 1, just reheat or assemble.

• Use stored oats, rice, smoothie ingredients, and stir-fry portions.

• Assemble poke bowl fresh; reheat other components as needed.

You’ll be having the same meals as Day 2, which means no extra prep needed today—just reheat, assemble, and enjoy.

• For a 1,600-calorie plan: skip the air fryer chicken tenders at lunch and have the Lemon Tahini Quinoa Salad on its own; for dinner, go with the Easy-to-Make Healthy Sandwich

• For a 2,000-calorie plan: simply add 1 medium banana (around 174 g) as a snack to boost your intake

Tips & Tricks:

Identical to Day 2, just reheat and assemble.

• Use prepped zucchini, quinoa, and sandwich components.

• Reheat zucchini tots and blend smoothie fresh.

• Air Fryer Chicken Tenders appear again—reheat from batch cooked earlier.

Today’s meals are the same as Day 7, so it’s a great time to prep once and enjoy twice.

For a 1,800-calorie plan, try this pairing:

• AM Snack: Sugar Free Strawberry Frozen Yogurt (~79 calories) topped with 28 g of almonds (~162 calories)
• Add a medium apple (~87 calories) as a light dessert or extra snack

For a 1,600-calorie plan:

• Keep the same set of meals, but cut the Mexican Street Corn Salad with Black Beans, Radish, Feta & Lime Crema  to half a serving

For a 2,000-calorie plan:

• Double the Sugar Free Strawberry Frozen Yogurt , but keep the almonds at 28 g for a satisfying and balanced boost

Tips & Tricks:

Prepping today helps lighten the load on Day 7.

• Double the batch of chickpea pancakes.

• Pre-portion yogurt, almonds, and pizza toppings.

• Prepare pasta and keep sauce separate.

• Make one large batch of corn salad; store in portions.

You’ll notice some familiar meals today, it’s a mix of previous recipes from Days 2 and 4, with a slight twist for lunch.

For a 1,800-calorie plan, try this combo:

• AM Snack –Very Berry Smoothie Bowl Recipe (~399 calories)
• Lunch – A new recipe: Teriyaki Chicken and Broccoli. Don’t worry, it takes only about 20 minutes to make and can be prepped ahead.
• Dinner – Half serving of Air fryer chicken tenders (~175 calories)

For a 1,600-calorie plan:

• Keep breakfast and snacks the same, but swap lunch for a Lemon Tahini Quinoa Salad (no need to add chicken), and go with the Easy-to-Make Healthy Sandwich for dinner.

For a 2,000-calorie plan:

• Have a full serving of the Air Fryer Chicken Tenders, and add 1 medium apple (~182 g) as a snack, dessert, or even as a topping for your smoothie bowl.

Tips & Tricks:

This day mixes new meals with earlier repeats.

• Reuse brown rice from earlier days.

• Wraps and tots are repeats, reheat from earlier batches.

• Teriyaki chicken and broccoli can be marinated and pre-chopped.

• Air Fryer Chicken Tenders appear again, use the same batch from Days 2/4 to save prep time.

You’ve made it to the final day—and good news: today’s meals are the same as Day 5!

• If you’re following the 1,600-calorie plan, stick to half a serving of the Mexican Street Corn Salad.

• For a 2,000-calorie goal, enjoy a double serving of the Strawberry Frozen Yogurt, still topped with 28 g of almonds.

Tips & Tricks:

Meals are repeated from Day 5,quick and easy.

• Just reheat pancakes, pasta, and pitta.

• Use pre-portioned yogurt and salad toppings.

• No major prep needed if you did it earlier in the week.