A 7-Day, 1,800-Calorie Meal Plan

Resolving to eat healthier sounds like a great idea until you learn diet after diet cuts out all your favorite foods and snacks. What if there was a step-by-step meal plan to guide you down your path to nutritious eating, complete with foods you actually want to enjoy? If that sounds enticing, you're in luck because we had a registered dietitian create this 1800-calorie meal plan that does just that. It relies on real, wholesome foods to keep you full and satisfied. You'll enjoy favorites like breakfast burritos, cheese and crackers, waffles, and chocolate, all while shedding up to two pounds per week.

Flexibility is the name of the game here. Swap any meal for another of the same type and enjoy as many calorie-free drinks (coffee, tea, water, etc.) as you want. Each day also includes two snacks under 150 calories and one 200 to 250 calorie indulgence, plus 50 to 100 "discretionary" calories. Use those to enjoy milk in your morning coffee, one 5-ounce glass of wine at night, or an extra serving of any veggies or fruit. Even with all of the treats, you can lose up to two pounds per week and keep it up until you achieve your weight loss goal.

It's also worth noting that weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

These fiber-filled muffins are a great way to start the day. Whip up one batch and you'll have 18 to spread out over mornings and for snacks.

Get the recipe for Spiced Banana-Chocolate Muffins »

Load one medium baked sweet potato with 1/4 cup canned navy beans (rinsed and drained), 1/4 cup salsa, 1/4 cup low-sodium cheese, 1/2 cup 0% Greek yogurt, 1/4 avocado, and 1 tablespoon of chopped chives.

Mix sweet and spicy by skewering 1/2 cup pineapple chunks and sprinkling cayenne on top. Then add 1 tablespoon of coconut chips and 10 cashews. Pack a Peanut Butter Chocolate RXBAR Protein Bar and Enlightened Bada Bean Bada Boom Snack in your bag for later too.

No lame-o filets for you. Temper the heat of this spicy salmon entree with a Yasso Greek Yogurt Pop in Sea Salt Caramel for dessert.

Get the recipe for Spicy Salmon Over Creamy Eggplant »

It's a breakfast burrito, reinvented. Cilantro, avocado, and chili powder fill a sprouted grain tortilla to the max.

Get the recipe for South of the Border Breakfast Wrap »

Toss 1 cup of steamed lentils with 1 tablespoon each chopped scallions and walnuts, and 1/3 cup each of chopped cucumbers, tomatoes, and carrots. For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.

Dunk 1 cup mixed crudités in a creamy, cheesy dip that's 1/2 cup 0% plain Greek yogurt mixed with 1 wedge Laughing Cow Light Swiss Cheese. Curb cravings later on with a single-serving pack of Whole Foods 365 Cape Cod Trail Mix and 1/2 a container of Siggi's Nonfat Yogurt paired with 1/2 cup fresh or frozen berries.

Put fries back on the menu by serving sweet and smoky chicken with 3 ounces (about 12) frozen sweet potato fries, like these ones from Alexia.

Get the recipe for Maple Glazed Chicken »

KIND Healthy Grains Granola Clusters add a touch of sweetness to this colorful berry bowl.

Get the recipe for Fruity Yogurt Parfaits »

To make Asian shrimp cups, combine 10 pre-cooked shrimp, 1/2 cup edamame, and 1/2 cup chopped red bell pepper with 2 tablespoons peanuts and 1 teaspoon lower-sodium teriyaki sauce or coconut aminos in a bowl. Divide among four large romaine lettuce leaves. Serve with a medium pear.

Make a mini cheese board by combining 1/2 cup grapes with one piece of part-skim cheese. Later, nosh on one serving Sahale Almonds plus 1 tablespoon of peanut butter and half of a medium pear.

You don't need a spiralizer to make these "noodles." Cooked spaghetti squash easily separates into strands with only a fork. Can't find spaghetti squash or don't have the time to cook it yourself? Try Green Giant Frozen Veggie Spirals.

Get the recipe for "Spaghetti" and Meatballs »

Enjoy your favorite Sunday brunch midweek. Toast two Kashi 7 Grain Frozen Waffles, and top with 1 tablespoon of almond butter, 2 tablespoons chopped dates, and cinnamon to taste.

Perfect your fast food order by choosing a Chipotle burrito bowl with romaine lettuce, fajita veggies, steak, and pinto beans (no rice). Pass on the dressing and opt for one serving of corn salsa instead.

Break up the day with a KIND bar and 1 ounce of dry roasted unsalted pumpkin seeds. Those with a sweet tooth will also appreciate this pumpkin pie pudding recipe: Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg, and a drizzle of honey.

Break out of the salad rut with mix-ins like shiitake mushrooms, acorn squash, and chickpeas. Round it out with 1 cup of fresh or frozen strawberries for dessert.

Get the recipe for Roasted Winter Veggie Salad »

Don't bother getting out the rice cooker. Put one bag of Minute Multi-Grain Medley in the microwave and it'll be ready by the time you've finished frying your egg.

Get the recipe for Wild Rice and Spinach Egg Bowl »

Heat 1 cup of frozen veggie mix and 1 cup cubed frozen butternut squash as directed. Season with 1 teaspoon dried cranberries, 1 teaspoon of honey, and nutmeg and pepper to taste. Serve with a 5-ounce skinless rotisserie turkey breast.

Craving something sweet? Eat 1/2 cup thawed frozen strawberries with three Hershey's Special Dark Chocolate Kisses. Craving salty? Munch on one serving Planters Honey Roasted Peanuts. For your third snack, dip 1 cup each sliced bell peppers and baby carrots in 2 tablespoons hummus.

Shrimp packs about 80% of your daily vitamin B12, the essential nutrient that keeps your mind sharp and nerves healthy. This recipe pairs it with filling black beans – and still leaves room for a baked apple dessert.

Get the recipe for Sauteed Shrimp on Warm Black Bean Salad »

Get the recipe for Warm Microwave Baked Apples with Dried Cherries »

Top one Thomas' 100% Whole Wheat Bagel Thin with 1 tablespoon whipped cream cheese. Then pile on 2 ounces smoked salmon, 1/4 avocado, 1/2 tomato (sliced), and 1 tablespoon chopped scallions just like your favorite bagel shop. Serve with one sliced kiwi.

Rethink tuna salad and toss half of a 5-ounce can of water-packed lower-sodium tuna with 2 cups chopped romaine, 1/3 cup chopped jicama, 1/4 cup shredded carrots, 1/3 cup canned chickpeas (rinsed and drained), 1/2 cup edamame, 1/4 cup avocado, and 6 cherry tomatoes. For a dressing, add lemon juice to taste.

Slice one small banana and spread a tablespoon of cashew butter on top. Later, snack on about 1 oz of bean-based chips, like Beanitos or Beanfields, and a Nature Valley Peanut Butter Dark Chocolate Protein Bar.

Roasted Brussels sprouts and sweet potatoes add plenty of color to this flavorful (and filling) plate.

Get the recipe for BBQ Pork with Sweet Potato Salad »

No bland porridge allowed in this meal plan. Cook 1 1/4 cup water with 1/3 cup oatmeal as directed, but then stir in 1/4 cup skim milk, 1 tablespoon peanut butter (we love Once Again Organic Unsweetened Peanut Butter), and 1 teaspoon honey until creamy.

Take a break from cooking and heat one frozen Luvo Chicken Chile Verde as directed and plate with 1 cup of steamed spinach. Finish off the day with a small orange.

Stash a bag of Angie's BOOMCHICKAPOP Popcorn and 1 ounce (about 23) dry, roasted tamari almonds for your snack breaks. Then get creative with a baked apple dish: Preheat the oven to 375 degrees. On a small baking sheet, toss two thinly sliced medium apples with 2 teaspoons of fresh ginger (grated and peeled), and 1/2 teaspoon of ground cinnamon. Roast 20 minutes and serve with a dollop of low-fat vanilla Greek yogurt.

Potatoes, red pepper, beans, and bacon (yep, bacon!) all go into this rustic meal. And you still get a package of Dole Banana Dippers for dessert.

Get the recipe for Sunday Night Vegetable Hash »

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