If you’ve ever tried just dieting or exercising to burn off belly fat and have been unsuccessful, you’re not alone. Burning stubborn belly fat and keeping it off for the long haul is best accomplished by a combination of healthy eating habits and exercise to ensure you not only melt your midsection, but also have some solid muscle to show once it’s gone. We’ve put together the ultimate diet and exercise plan that’ll help you lose inches off your waist, so listen up.
The following program calls for personal adjustment, depending on your fitness level and nutrition requirements, and it’s not a replacement for a dietetic-supervised meal plan. However, in my experience, the guidelines discussed successfully lead healthy individuals to burn fat and get fit when followed consistently for at least three months.
Without delay, let’s dive in! And next up, don’t miss Lose 5 Inches off Your Waist With This Bodyweight Workout, Trainer Says.
The ultimate diet plan for a slim waist:
Shutterstock
If you want to see sustainable weight loss with corresponding health improvements, follow the guidelines below.
Aim for a caloric deficit of 300 to 500 calories per day.
Eating about 500 calories per day fewer than you burn is a sustainable way to burn about a pound of fat per week. While you can go higher for faster weight loss, this is more difficult to sustain and puts you at greater risk of losing muscle mass and having reduced energy levels.
Focus on nutrient-dense foods.
Aim to eat three to five servings of fresh fruits and vegetables every day to lose inches off your waist. Lean proteins such as chicken, fish, and plant proteins, as well as unsaturated fats from olive oil, are also helpful for getting your body the maximum amount of nutrients while keeping your calorie intake lower.
Limit your intake of sweetened beverages and alcohol.
Sodas, fruit juices, and alcoholic drinks are essentially “empty calories” that spike your blood sugar. They make losing weight harder by racking up the calorie count without providing vital micronutrients.
RELATED: 5 Easy Daily Habits To Cut Calories and Lose Weight, Expert Says
Drink plenty of water.
Adult men and women need an average of 3.7 and 2.7 liters of water per day, respectively, according to the Mayo Clinic. If you do not meet your daily need, sugar and food cravings become harder to resist and so does preventing yourself from overeating. If you find yourself craving sweets, ask yourself, “Have I consumed enough water today?”
The ultimate workout plan to blast stubborn belly fat and find your waist:
Shutterstock
When it comes to how to lose inches off your waist through working out, you need a two-to-three-day-per-week plan that hits upper and lower body exercises at a high intensity.6254a4d1642c605c54bf1cab17d50f1e
For lower body workouts, select three to five leg exercises, then perform 10 to 20 reps with 30 seconds of rest between sets, for a total of three to five rounds.
For upper body exercises, select a horizontal push and pull, along with a vertical push and pull exercise, for a total of four exercises. Perform three sets of 10 on each.
If you prefer jogging, I recommend using HIIT-style training to maximize your calorie burn and fat loss.
RELATED: 5 Best Habits to Lose Belly Fat and Actually Keep it Off, Says Science
Example of a lower-body workout:
Perform each exercise for 10 to 15 reps using moderate resistance, then rest for 30 seconds, and complete the next exercise. Repeat for three to five rounds.
Squats
Lunges
Deadlifts
Side lunges
Example of an upper-body workout:
Perform each exercise for 10 to 15 reps using moderate resistance, then rest for 30 seconds, and complete the next exercise. Repeat for three to five rounds.
Pull-ups
Dumbbell overhead press
Dumbbell rows
Dumbbell bench press
Example of an interval workout:
Run for 10 to 15 minutes, alternating 30 seconds of intense running followed by a 30-second jog. You can start by performing a few interval cycles, then finishing with a slower jog, until you are able to complete a full 15 minutes of interval training.
The bottom line
Any program is only as good as your ability to stick with it long enough to see results. These guidelines give you a framework to follow a diet and exercise program that will lead you to sustainable fat loss, slimming down your waist to reveal a fit, toned physique and all-around healthy body. Following this program for at least three months is the best way to ensure sustainable weight loss results.
Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
This post may contain affiliate links. Read my disclosure policy.
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
I hope everyone enjoyed their holiday weekend! I always cherish time spent with my family- I am so thankful for them! If you went off plan this weekend, don’t stress! It is OK to indulge every now and then, just recalibrate and keep going!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/28) B: Peanut Butter Protein Oatmeal Cookies* L: Chicken Salad with Lemon and Dill *in ½ a whole wheat pita and 8 baby carrots D: 2 cups Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup
Total Calories: 1,024**
TUESDAY (11/29) B: LEFTOVER Peanut Butter Protein Oatmeal Cookies L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots D: Madison’s Favorite Beef Tacos with Instant Pot Black Beans Total Calories: 1,107**
WEDNESDAY (11/30) B: LEFTOVER Peanut Butter Protein Oatmeal Cookies L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans
Total Calories: 1,107**
THURSDAY (12/1) B: Pumpkin Pie Overnight Oats L: Protein Egg and Quinoa Salad Jars D: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice
Total Calories: 1,190**
FRIDAY (12/2) B: Pumpkin Pie Overnight Oats L: LEFTOVER Protein Egg and Quinoa Salad Jars D: Parmesan-Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1151**
SATURDAY (12/3) B: Sausage, Cheese and Veggie Breakfast Casserole L: Tuna Poke Salad (recipe x 2) D: DINNER OUT
Total Calories: 634**
SUNDAY (12/4) B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole L: Loaded Baked Potato Soup with 2 ounces multigrain baguette D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad # Total Calories: 982**
*Prep Mon-Wed breakfast and lunch Sunday night, if desired. **This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Set aside ½ the salad, with dressing on the side, for dinner Tuesday.
This post may contain affiliate links. Read my disclosure policy.
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Thanksgiving! If you have been watching my Instagram stories you know I have been planning and prepping for the big day! Check out some of my favorite recipes for this holiday like my Dry Brine Turkey that I will start this Sunday (it’s a 4-day brine), Chicken Sausage and Herb Stuffing, and for dessert my and for dessert my No Bake Pumpkin Cheesecake! I hope you all have a day filled with love, family, friends and good food!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/21) B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit L: Asian Chicken Chopped Salad D: Creamy Roasted Acorn Squash Soup with Kale Salad with Quinoa and Cranberries
Total Calories: 984*
TUESDAY (11/22) B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit L: LEFTOVER Asian Chicken Chopped Salad D: Cheesy Rotisserie Enchilada Skillet
Total Calories: 1,075*
WEDNESDAY (11/23) B: High-Protein Enchilada Scrambled Eggs L: LEFTOVER Asian Chicken Chopped Salad D: One-Pot Spaghetti and Meat Sauce with 2 cups arugula, ½ ounce shaved parmesan and 1 tablespoon light balsamic vinaigrette
Total Calories: 1,067*
THURSDAY (11/24) B: Savory Cottage Cheese Bowl L: Mini Greek Spinach Pies and Stuffed Mushrooms with Broccoli Rabe and Sausage D: Herb and Salt-Rubbed Dry Brine Turkey, Roasted Green Beans with Caramelized Onions, Chicken Sausage and Herb Stuffing, Instant Pot Mashed Potatoes, Cranberry Pear Sauce and Vanilla Sweet Potato Casserole with Praline Topping
Total Calories: 1,325*
FRIDAY (11/25) B: Savory Cottage Cheese Bowl L: Leftover Turkey Harvest Cobb Salad (recipe x 2) D: Turkey Pot Pie Soup with a whole grain roll
Total Calories: 969*
SATURDAY (11/26) B: Leftover Turkey and Sweet Potato Frittata L: Navel Orange Salad with Avocado with 3 ounces cooked shrimp D: DINNER OUT
Total Calories: 533*
SUNDAY (11/27) B: Instant Pot Steel Cut Oats L: Open Faced Turkey Melts with 8 baby carrots D: Seattle Asian Salmon Bowls
Total Calories: 921*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
1 small bunch/container fresh dill (can sub 1 tablespoon oregano in Mini Spinach Pies, if desired)
1 small bunch/container fresh basil
1 small bunch/container fresh thyme
1 small bunch/container fresh sage
1 small bunch/container fresh oregano1 small bunch/container fresh rosemary
1 medium bunch fresh Italian parsley
1 small bunch fresh cilantro
1 medium head Boston/Bibb lettuce
1 small head Romaine lettuce
1 medium bunch Lacinato kale
1 medium bunch/bag broccoli rabe (rapini)
1 (1-pound) bag/clamshell baby arugula
1 (1-pound) bag/clamshell mixed greens
1 (5-ounce) bag/clamshell baby spinach
1 dry pint grape or cherry tomatoes
2 medium plum tomatoes
3 medium red onions
2 large Vidalia onions
1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
¾ pound cooked peeled, deveined shrimp (can buy 1 pound raw and cook yourself, if desired)
1 pound (4) wild salmon filets
1 (16-pound) turkey (adjust size/weight of turkey based on how many you are serving. You will need about 2 ¾ pounds leftover cooked turkey to make everything in this meal plan.)
Kelly DePadro started her YouTube channel with the motivation of teaching people to make great, healthy recipes for dinner without spending too much time preparing and cooking the food.
ATLANTA, Nov. 18, 2022 /PRNewswire-PRWeb/ — The “Healthy Dinner Recipes and Ideas with Kelly” YouTube channel hopes to inspire and equip home chefs with a more intentional, creative and enjoyable cooking experience. Kelly DePadro’s main goal is to help others serve meals that the entire family will enjoy and prepare food the way God intended it to be. As a devout Christian, Kelly believes that we need to be intentional with the food we consume to take care of our health. In the world today, it is not always easy with many temptations for fast, premade meals with preservatives and other unhealthy additives that offer a lack of nutrients. She believes that nuts, vegetables, fruits and grains that are organic in nature are what the body needs to stay in prime condition. Her helpful videos show how simple it is to follow her meal plans from start to finish. Some of her delicious, easy-to-prep dinner recipes she demonstrates include one pot creamy Italian chicken pasta, chicken tortilla soup, Italian meatballs and sauce, baked rice and sweet treats, such as homemade cinnamon swirl bread and coconut chia seed pudding. The recipes shared on the “Healthy Dinner Recipes and Ideas with Kelly” channel use only the healthiest of ingredients and her step-by-step demonstrations are simple for anyone to follow.
“The purpose of the “Healthy Dinner Recipes and Ideas with Kelly” channel is to help families achieve physical, mental and spiritual health, through wholesome, fast and low prep meals,” says Kelly DePadro.
More about Kelly DePadro: As a busy mother of three, Kelly DePadro, discovered a way to make dishes that all of her family members love by developing easy, quick and healthy recipes. Friends and family kept asking for her culinary secrets, so she started her “Healthy Dinner Recipes and Ideas with Kelly” YouTube channel. She hopes to help others dine on tasty, nourishing meals with little effort involved and just a few ingredients.
Media Contact
Kelly DePadro, Healthy Dinner Recipes and Ideas with Kelly, 678-595-2877, kellydepadro@gmail.com
SOURCE Healthy Dinner Recipes and Ideas with Kelly
Nearly a decade after unsuccessfully attempting a merger, South Dakota-based Sanford Health and Minnesota’s Fairview Health Services said Tuesday they’re again in talks to combine.
The two regional health care giants say they intend to complete a merger next year. The new entity would be called Sanford Health and be run by Sanford’s current CEO. The deal would include the University of Minnesota hospitals, which Fairview purchased in 1997.
“The synergies between the two organizations are going to allow us to marshal the collective resources of both organizations together to better serve our patients and help us deliver on a promise of world-class care to every single patient,” said Sanford Health President and CEO Bill Gassen in an interview with MPR News.
Financial details and any cost-cutting plans tied to the proposed merger were not immediately disclosed.
Before you keep reading, take a moment to donate to MPR News. Your financial support ensures that factual and trusted news and context remain accessible to all.
Current Minnesota Attorney General Keith Ellison said late Tuesday his office is investigating the proposed transaction.
If approved this time around, the deal would create a massive health care system stretching across the rural and urban Upper Midwest.
Sioux Falls-based Sanford operates in six states, including Minnesota, and describes itself as the nation’s largest rural health care system, including 47 medical centers and about 45,000 employees.
“Because they’re contiguous, it allows us to be able to coordinate care back and forth,” said Fairview CEO James Hereford. “But frankly, any issues about anti-competitiveness, there’s just no basis for that.”
Minneapolis-based Fairview has 11 hospitals, including the University of Minnesota Medical Center, and about 31,000 employees.
Fairview has been struggling financially for several years. It reported an operating loss in 2021 of $132.6 million on top of a $209 million loss in 2020. In financial statements, the system has pointed to the COVID-19 crisis as contributing to its financial woes, driving up operating costs while driving down the number of nonelective procedures.
Ownership and control of the U’s medical center — the state’s top teaching hospital — is likely to be an issue closely examined by Minnesota lawmakers as it was in 2013. The center would no longer be Minnesota owned.
The University of Minnesota is still weighing the merger possibilities and has questions about the commitment to medical training and research, said Myron Frans, the U’s senior vice president for finance and operations and a former Minnesota budget commissioner.
“We’ve been talking to them, but we have many, many really hard and reasonable questions to ask about how would this merger affect the University of Minnesota,” he told MPR News. “Anything beyond that is still … a source of conjecture on our part.”
The Minnesota Nurses Association late Tuesday said its members will “strongly oppose” the proposed merger because it would “put corporate expansion ahead of patient care.”
MPR News reporters Matt Sepic and Tim Nelson contributed to this report.
This post may contain affiliate links. Read my disclosure policy.
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Celebrating Friendsgiving? While obviously not an “official” holiday, it is a meal spent with friends and celebrated during the weeks leading up to Thanksgiving. Need a dish to go? Check out some of my holiday sides like these Shredded Brussels Sprouts with Pancetta Green Bean Casserole or Sausage and Herb Stuffing. Hosting? Try my Dry Brine Turkey, Stuffed Turkey Breast with Cranberry Stuffing (see this weeks meal plan!) or my Turkey Pot Pie with Stuffing Crust. Don’t forget dessert! Make a statement with these Pumpkin Cheesecake Shooters!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/14) B: Banana Nut Protein Oats L: Beef Barley Soup* D: Vegetarian Mushroom Kale Lasagna Rolls with a green salad* Total Calories: 1,090**
TUESDAY (11/15) B: 15-Minute Protein Chia Seed Cereal L: LEFTOVER Beef Barley Soup D: LEFTOVER Vegetarian Mushroom Kale Lasagna Rolls with LEFTOVER green salad
Total Calories: 1,020*
WEDNESDAY (11/16) B: Banana Nut Protein Oats L: LEFTOVER Beef Barley Soup D: Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 1,052*
THURSDAY (11/17) B: Avocado Toast with Hard Boiled Egg L: LEFTOVER Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado D: Chicken Thighs with Shallots in Red Wine Vinegar with Mashed Cauliflower and Garlic Butter Mushrooms
Total Calories: 1,084*
FRIDAY (11/18) B: Banana Nut Protein Oats L: Chickpea Avocado Salad (½ recipe) and a hard boiled egg D: Easy Roasted Lemon Garlic Shrimp with Broccoli and Orzo Total Calories: 1,078**
SATURDAY (11/19) B: Cacio e Pepe Frittata with Lemony Yogurt and Arugula Salad L: Chicken and Lentil Soup D: DINNER OUT
Total Calories: 540**
SUNDAY (11/20) B: Cinnamon Apple Yogurt Bowls (recipe x 2) L: LEFTOVER Chicken and Lentil Soup D: Stuffed Turkey Breast with Cranberry Stuffing with Roasted Green Beans with Caramelized Onions and Roasted Honeynut Squash
Total Calories: 1,337**
*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Set aside ½ the salad, with dressing on the side, for dinner Tuesday. **This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
