Social Diet Meal Plan

Find a meal plan for every day of the month to meet a 1400-calorie day. Each day outlines a plan for a 300-cal breakfast, 400-cal lunch, 500-cal dinner, and two 100-cal snacks. Mix and match your way to a delicious 1400-calorie day, and adjust easily to fit your daily calorie goals. By Carolyn Land Williams, PhD, RD

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1 of 32

Wednesday

Pan-Grilled Ginger-Honey Pork Tenderloin

Photo: Johnny Autry

Breakfast: 1 Poached egg, 3 slices Turkey bacon, 1 cup orange juice = 286 cal
Lunch: Black bean soup, 1 cup refrigerated or canned (160-180 cal) topped with 1 T each reduced-fat sour cream and chopped green onions; 2 clementines; ¼ cup hummus with 10 baby carrots= 405 cal
Dinner: Pan-Grilled Ginger-Honey Pork Tenderloin, ¾ cup steamed brown rice, wilted Spinach with Raisins and Pine Nuts (Sauté 2 cups baby spinach leaves and 1 T golden raisins in 1 tsp olive oil; top with 1 T toasted pine nuts) = 482 cal
Snacks: White chocolate-covered pretzels, 1 (100-calorie) pack = 100 cal
Nonfat raspberry Greek yogurt = 100-120 cal
View this week’s detailed plan.

2 of 32

Thursday

Photo: Randy Mayor

Breakfast: Nonfat vanilla Greek yogurt = 120-140 cal, 1/3 cup high-protein granola cereal, 1 clementine = 305 cal
Lunch: 4 oz. rotisserie chicken breast, baked sweet potato topped with 1 tsp butter and sprinkle of cinnamon, ½ cup steamed broccoli = 387 cal
Dinner: Shiitake and Sweet Pea Risotto; 1½ cups salad greens topped with 6 cherry tomatoes, and 2 T light balsamic vinaigrette dressing); 1 cup fat-free milk = 489 cal
Snacks: 1 mini light cheese wedge and 5 whole-grain crackers = 102 cal
Turtle Bite (Top 1 brownie bite with 1 tsp caramel sauce and 1 toasted pecan half) = 88 cal
View this week’s detailed plan.

3 of 32

Friday

Mary Britton Senseney/Wonderful Machine

Breakfast: 1 cup cooked oatmeal topped with 1 T raisins, 2 tsp brown sugar = 291 cal
Lunch: Leftover Shiitake and Sweet Pea Risotto, ¾ cup grapes = 407 cal
Dinner: Crispy Flounder and Roasted Tomatoes, Fennel-Potato Hash, ½ cup steamed green beans = 490 cal
Snacks: 4 whole-grain crackers, 1 light cheese round, dry white or red wine, 5 fl oz. = 213 cal
View this week’s detailed plan.

4 of 32

Saturday

Photo: John Autry

Breakfast: 1 poached egg, 1 slice toasted whole-grain bread (70-90 cal), 1½ T all-fruit spread, ¾ cup orange juice = 307 cal
Lunch: Cheesy Chicken Bagel Pizza, nonfat black cherry Greek yogurt (120-140 cals) = 398 cal
Dinner: Beef Tagine with Butternut Squash and Scallion Couscous, 1 cup zucchini (sautéed with 1 tsp olive oil and garlic = 515 cal
Snacks: ½ medium apple, 2 tsp peanut butter = 102 cal
White chocolate-covered pretzels, 1 (100-calorie) pack = 100 cal
View this week’s detailed plan.

5 of 32

Sunday

Photo: John Autry

Breakfast: Vanilla Honey-Nut Smoothie, 1 clementine = 305 cal
Lunch: 1 cup chili with meat and beans, fast food, refrigerated, or canned (250-270 cal); 2 cups salad greens; 2 T light Italian dressing, 5 whole-grain crackers = 395 cal
Dinner: Seared Scallops with Cauliflower Purée, Tarragon Carrots and Peas, 1 oz. whole-grain French bread with 2 tsp butter, 1 cup fat-free milk = 508 cal
Snacks: 28 pistachios = 96 cal
1 [2.5-inch] square graham cracker, 1 T chocolate hazelnut spread = 114 cal
View this week’s detailed plan.

6 of 32

Monday

Photo: José Picayo

Breakfast: 1¼ cups bran flakes, 1 cup fat-free milk, 1 medium banana = 290 cal
Lunch: Greek Tuna Wrap (Toss 2 cups salad greens with 2 T light balsamic vinaigrette dressing; spoon onto 1 [8-inch] low-fat whole-wheat tortilla. Top with 2 oz. canned, drained light chunk tuna, 1/4 cup chopped tomato, and 2 T feta cheese; roll up); ½ cup grapes = 395 cal
Dinner: Sausage-Spinach Rice Bowl, Garlicky Asparagus, 1 cup fat-free milk = 480 cal
Snacks: 6 baked tortilla chips, 2 T guacamole = 94 cal
1 [2.5-inch] square graham cracker, 1 T chocolate hazelnut spread = 114 cal
View this week’s detailed plan.

7 of 32

Tuesday

Photo: Howard L. Puckett

Breakfast: 1 cup cooked oatmeal, 2 tsp each of honey and chopped toasted walnuts stirred in, ½ cup fat-free milk = 311 cal
Lunch: Hamburger, 1 small fast-food (230 cal or less), 1 slice lettuce leaf and tomato slice, 1 medium apple, 1 cup fat-free milk = 403 cal
Dinner: Herbed Chicken Parmesan, ¾ cup whole-grain pasta, 1 cup steamed broccoli = 498 cal
Snacks: 1 [100-calorie] pack cocoa-dusted almonds = 100 cal
3 T hummus, 10 baby carrots = 107 cal
View this week’s detailed plan.

8 of 32

Wednesday

Photo: Becky Luigart-Stayner

Breakfast: 1 egg and 1 egg white, scrambled; 1 slice toasted whole-grain bread (70-90 cal); 1 T all-fruit spread; ¾ cup orange juice = 306 cal
Lunch: Herby Frittata with Vegetables and Goat Cheese, 1 cup mixed fruit salad, 2 oz. whole-grain French bread = 396 cal
Dinner: Salmon with Hoisin Glaze, 2/3 cup steamed brown rice, 1 cup snow peas (sautéed with 2 tsp olive oil and garlic = 498 cal
Snacks: 2 dark chocolate squares (such as Ghirardelli) = 110 cal
3 cups air-popped popcorn or 1 (100-calorie) microwave bag tossed with 2 tsp Parmesan cheese = 102 cal
View this week’s detailed plan.

9 of 32

Thursday

Photo: Becky Luigart-Stayner

Breakfast: Blackberry–Mango Breakfast Shake, 1 fruit and nut granola bar (130-150 cal) = 295 cal
Lunch: Turkey-Swiss Sandwich (Spread 2 tsp each of light mayonnaise and mustard over 1 slice whole grain bread (70-90 cal); top with 2 oz lean deli turkey, 1 ultra-thin Swiss cheese slice, lettuce leaf, tomato slice, and additional slice bread) and 1 medium pear = 416 cal
Dinner: Chipotle Bean Burritos, 2 T guacamole, ¼ cup salsa, 12 baked tortilla chips = 499 cal
Snacks: 1 mini light cheese wedge, 9 almonds = 102 cal
3 celery sticks, 1 T peanut butter = 105 cal
View this week’s detailed plan.

10 of 32

Friday

Photo: John Autry

Breakfast: 1 cup cooked oatmeal, ½ cup peaches in juice, ¾ cup orange juice = 285 cal
Lunch: Leftover Chipotle Bean Burrito, ½ cup grapes = 416 cal
Dinner: Balsamic-Glazed Pork Chops and Polenta, ½ cup roasted green beans, (cooked with 1 tsp olive oil and garlic) = 488 cal
Snacks: 1 dark chocolate nut and sea salt bar (such as KIND) = 200 cal
View this week’s detailed plan.

11 of 32

Saturday

Photo: Becky Luigart-Stayner

Breakfast: Pumpkin Muffins, 1 cup fat-free milk, 1 clementine = 289 cal
Lunch: 1 cup vegetable soup (150-170 cal), fast food, refrigerated, or canned; 9 garlic and herb pita chips; 1 mini light cheese wedge; 1 medium apple = 407 cal
Dinner: Turkey Piccata, ½ cup refrigerated mashed potatoes, 2 cups mixed salad greens, 2 T light balsamic vinaigrette dressing = 492 cal
Snacks: Quick Deli Wrap (Roll up 1 deli turkey slice and 1 ultra-thin Swiss cheese slice; dip in 1 tsp honey mustard.) = 86 cal
1 [2.5-inch] square graham cracker, 1 T chocolate hazelnut spread = 114 cal
View this week’s detailed plan.

12 of 32

Sunday

Photo: Iain Bagwell

Breakfast: 1 cup fat-free milk, 1 medium banana = 290 cal
Lunch: Chicken and Cheese Spud (Cut a medium baked potato [5-oz cooked] in half; top with 2 oz shredded skinless rotisserie chicken breast, 1/3 cup reduced-fat sharp cheddar cheese, and 1 T chopped green onions. Dollop with 2 T reduced-fat sour cream) = 389 cal
Dinner: Fast Shepherd’s Pie, 2 cups mixed salad greens, 2 T raspberry vinaigrette dressing = 487 cal
Snacks: ½ cup grapes, 1 mini light cheese wedge = 90 cal
1 envelope no-sugar-added hot chocolate, topped with 2 large marshmallows = 96 cal
View this week’s detailed plan.

13 of 32

Monday

Photo: José Picayo

Breakfast: Tuscan Lemon Muffins, 1 egg and 1 egg white, scrambled = 286 cal
Lunch: 3 oz. rotisserie chicken breast, skin removed; 11 sweet potato fries (such as Alexia); 2 cups spinach leaves with 2 T light balsamic vinaigrette dressing = 387 cal
Dinner: Pasta Pork Bolognese, 1 cup steamed sugar snap peas = 492 cal
Snack: Strawberry-Orange Smoothie (Process 1 nonfat strawberry Greek yogurt (100-120 cal) carton, 1 cup frozen strawberries, and 1/2 cup orange juice in blender; process until smooth) = 207 cal
View this week’s detailed plan.

14 of 32

Tuesday

Photo: Randy Mayor

Breakfast: 1 half toasted whole-grain English muffin. 1 T peanut butter, 1 nonfat raspberry Greek yogurt (120-140 cal) = 290 cal
Lunch: Arugula, Italian Tuna, and White Bean Salad, 6 garlic and herb pita chips = 394 cal
Dinner: Spinach Calzone, 1 cup fat-free milk, ½ medium apple, 1 T caramel dip = 490 cal
Snacks: 1 [100-cal] pack cocoa-dusted almonds = 100 cal
10 baby carrots, 2 T light ranch dressing = 82 cal
View this week’s detailed plan.

15 of 32

Wednesday

Photo: Randy Mayor

Breakfast: 1 cup raisin bran flakes, 1 cup fat-free milk, 1 nectarine = 301 cal
Lunch: Leftover Spinach Calzone, 1 nonfat black cherry Greek yogurt (120-140 cal) = 419 cal
Dinner: Chicken Biryani, 1/2 cup Roasted broccoli (cooked with 1 tsp olive oil, garlic, and dash salt and pepper) = 516 cal
Snacks: 1 envelope no-sugar-added hot chocolate, topped with 2 large marshmallows = 96 cal
1 part-skim mozzarella stick, 1 clementine = 115 cal
View this week’s detailed plan.

16 of 32

Thursday

Photo: John Autry

Breakfast: Bacon-Cheese Grits (Stir 2 T reduced-fat sharp cheddar cheese and 2 slices crumbled turkey bacon into 1 cup hot cooked grits), 1 nectarine = 308 cal
Lunch: Grilled chicken sandwich, 1 fast-food with lettuce and tomato (350 cal or less), 1 cup fruit salad = 410 cal
Dinner: Quick Shrimp Chowder, 1 oz. whole-grain French bread or roll, 2 cups salad greens, 2 T light olive oil vinaigrette dressing, 1 cup fat-free milk = 493 cal
Snack: Quick Nachos (Top 12 baked tortilla chips with 1/3 cup reduced-fat sharp cheddar cheese; broil just until melted. Dollop with 1 T each salsa and reduced-fat sour cream) = 198 cal
View this week’s detailed plan.

17 of 32

Friday

Photo: John Autry

Breakfast: 1 cup raisin bran cereal, fat-free milk, 1 grapefruit half = 316 cal
Lunch: Greek Salad Pizza (Toss 1 cup salad greens, 2 T each diced tomato, crumbled feta, and light Greek dressing. Spread 3 T hummus over one side of a pita round. Top hummus with lettuce mixture.); 1 small banana = 403 cal
Dinner: Cheesy Meat Loaf Minis, Salad with Balsamic Vinaigrette, 2/3 cup refrigerated mashed potatoes = 490 cal
Snacks: 3 cups air-popped popcorn or 1 (100-cal) microwave bag tossed with 1 tsp cinnamon sugar = 108 cal
1 mini light cheese wedge, 9 almonds = 102 cal
View this week’s detailed plan.

18 of 32

Saturday

Kale and Caramelized Onion Grilled Cheese

Photo: Brian Woodcock

Breakfast: Southwestern Eggs (Scramble 1 egg and 2 egg whites; top with 2 T each reduced-fat Cheddar cheese and salsa), 1 cup orange juice = 283 cal
Lunch: Leftover Cheesy Meat Loaf Minis, 2 cups salad greens, 2 T light olive oil vinaigrette dressing, 1 pear = 397 cal
Dinner: Kale and Caramelized Onion Grilled Cheese, Poblano-Tomato Soup, ½ cup grapes = 485 cal
Snacks: 1 nonfat strawberry Greek yogurt (100-120 cal) = 110 cal
Pizza Melt (Top half of whole-grain English muffin with 1 T pizza sauce and 2 T reduced-fat mozzarella cheese; broil until melted) = 109 cal
View this week’s detailed plan.

19 of 32

Sunday

Photo: Johnny Autry

Breakfast: 1 fruit and nut granola bar (130-150 cal), 1 nonfat pomegranate Greek yogurt (120-140 cal) = 270 cal
Lunch: 1 cup minestrone soup (160-180 cal), fast food, refrigerated, or canned; 1 medium apple; cheese toast (Top half of whole-grain English muffin with ¼ cup reduced-fat sharp cheddar cheese; toast until melted) = 387 cal
Dinner: Pork Chops with Grits and Red-Eye Gravy, Wilted Spinach = 512 cal
Snacks: 1 envelope no-sugar-added hot chocolate, topped with 2 large marshmallows = 96 cal
3 T hummus, 10 baby carrots, 10 = 107 cal
View this week’s detailed plan.

20 of 32

Monday

Photo: Randy Mayor

Breakfast: Open-Faced PB, Banana, and Honey Sandwich (Spread 1½ T peanut butter over 1 slice toasted whole-grain bread (70-90 cal); top with 1/2 sliced banana and drizzle with 2 tsp honey) = 310 cal
Lunch: BLT with Avocado (Spread 2 tsp light mayo on toasted whole-grain bread (70-90 cal); top with 3 slices turkey bacon, lettuce leaf and 2 slices each tomato and avocado. Top with additional toasted bread slice); 12 reduced-fat potato chips = 393 cal
Dinner: Barbecue Sirloin and Blue Cheese Salad, 2 oz. whole-grain French bread, 1 cup fat-free milk = 504 cal
Snacks: 28 pistachios, 28 = 96 cal
Turtle Bite (Top 1 brownie bite with 1 tsp caramel sauce and 1 toasted pecan half) = 88 cal
View this week’s detailed plan.

21 of 32

Tuesday

Breakfast: 1 hard-boiled egg, 1 slice toasted whole-grain bread (70-90 cal), 1 T all fruit spread, ¾ cup orange juice = 286 cal
Lunch: Leftover Barbecue Sirloin and Blue Cheese Salad, 5 whole-grain crackers, 1 nonfat chocolate pudding cup = 426 cal
Dinner: Fall Vegetable Curry, Cashew Basmati Rice (Stir 1½ T cashew pieces into ½ cup cooked rice), 1 medium pear = 489 cal
Snacks: 4 whole-grain crackers, 1 mini light cheese wedge = 107 cal
Reverse S’mores (Dip 2 large marshmallows into 1 T melted semi-sweet chips; roll in 2 tsp graham cracker crumbs) = 112 cal
View this week’s detailed plan.

22 of 32

Wednesday

Photo: John Autry

Breakfast: 2 frozen whole-grain blueberry waffles, 2 T Maple syrup, 1/2 cup fat-free milk = 290 cal
Lunch: 1 cup tomato-basil soup (180-200 cal), fast food, refrigerated or canned; 2 oz. whole-grain French bread ; 1 Mozzarella string cheese = 415 cal
Dinner: Open-Faced Blackened Catfish Sandwiches, 11 sweet potato fries (such as Alexia) = 502 cal
Snacks: Caprese Skewers (Alternate 3 fresh mozzarella balls and 2 cherry tomatoes on skewer; drizzle with 2 tsp each light balsamic vinaigrette and chopped basil) = 103 cal
1 mango whole fruit frozen bar = 103 cal
View this week’s detailed plan.

23 of 32

Thursday

Photo: Ellie Miller

Breakfast: 1 nonfat blueberry Greek yogurt (120-140 cal), 1/3 cup high-protein granola cereal, ½ cup peaches in juice = 325 cal
Lunch: Cheesy Chicken Bagel Pizza, nonfat black cherry Greek yogurt (120-140 cals) = 398 cal
Dinner: Chipotle Pork Tacos, Tomato-Avocado Salad (Combine 1/3 cup each halved cherry tomatoes and cubed avocado; tossed with 1 T crumbled feta cheese, and 1 tsp each olive oil and red wine vinegar), 1 medium orange = 510 cal
Snacks: 1 small apple, 1 mini light cheese round = 90 cal
Turtle Bite (Top 1 brownie bite with 1 tsp caramel sauce and 1 toasted pecan half) = 88 cal
View this week’s detailed plan.

24 of 32

Friday

Cider-Glazed Chicken with Browned Butter-Pecan Rice

Photo: John Autry

Breakfast: 2 frozen whole-grain blueberry waffles, 2 T maple syrup, 1/2 cup fat-free milk = 290 cal
Lunch: Leftover Chipotle Pork Tacos, ½ medium apple, 6 baby carrots, 2 T light Ranch dressing = 412 cal
Dinner: Cider-Glazed Chicken with Browned Butter-Pecan Rice, ½ cup roasted Brussels sprouts, (cooked with 1 tsp olive oil, garlic, and dash salt and pepper) = 501 cal
Snacks: 1 envelope no-sugar-added hot chocolate, topped with 2 large marshmallows = 96 cal
6 celery sticks, topped with ½ oz. soft goat cheese; 3 whole-grain crackers = 98 cal
View this week’s detailed plan.

25 of 32

Saturday

Photo: John Autry

Breakfast: Brunch Parfaits = 279 cal
Lunch: Open-Faced Beef and Pepper Melt (Spread 2 tsp each light mayo and Dijon mustard on toasted slice whole-grain bread (70-90 cal); top with 2 oz. lean deli roast beef, 1/4 cup drained roasted red peppers, and ultra-thin slice provolone cheese. Broil until cheese is melted), 11 sweet potato fries (such as Alexia); 1 clementine = 392 cal
Dinner: Crab Cakes and Spicy Mustard Sauce, 2 cups spring mix, 2 T light balsamic vinaigrette dressing, 2 T = 472 cal
Snacks: 1 nonfat chocolate pudding cup, topped with 1 tsp toffee brickle = 117 cal
13 dry-roasted almonds = 97 cal
View this week’s detailed plan.

26 of 32

Sunday

Photo: Becky Luigart-Stayner

Breakfast: 1 whole-grain English muffin, 1 T all fruit spread, 1 nonfat blueberry Greek yogurt (120-140 cal) = 301 cal
Lunch: Ground Lamb and Hummus Pita “Pizzas”, 1 pear = 396 cal
Dinner: Parmesan Chicken and Rice Casserole, 1 cup steamed green beans, 1 cup = 480 cal
Snacks: 6 baked tortilla chips, 2 T guacamole, 2 T salsa = 102 cal
View this week’s detailed plan.

27 of 32

Monday

Photo: Becky Luigart-Stayner

Breakfast: Cranberry-Almond Oatmeal (Stir 2 T dried cranberries and 1 T slivered almonds into 1 cup hot cooked oatmeal), 1/2 cup fat-free milk = 285 cal
Lunch: Herbed Shrimp and White Bean Salad, 5 whole-grain crackers = 403 cal
Dinner: Chicken and Wild Rice Soup, 1 square prepared from mix cornbread (140 cal or less), 2 cups baby spinach leaves 2 T light raspberry balsamic vinaigrette = 484 cal
Snacks: 5 whole-grain crackers, ½ oz. soft goat cheese = 105 cal
Quick Baked Apple (Toss 1 sliced apple with 1 T lemon juice, 2 tsp brown sugar and dash cinnamon; microwave 3 minutes or until tender) = 98 cal
View this week’s detailed plan.

28 of 32

Tuesday

Photo: Randy Mayor

Breakfast: ½ cup high-protein granola cereal, 1 cup fat-free milk = 300 cal
Lunch: Leftover Chicken and Wild Rice Soup, 1 cup mixed fruit salad, 5 whole-grain crackers = 407 cal
Dinner: Seafood Arrabbiata, ½ cup roasted green beans, (cooked with 1 tsp olive oil and garlic) = 524 cal
Snacks: 3/4 cup frozen grapes = 83 cal
2 dark chocolate squares with raspberry filling (such as Ghiradelli) = 110 cal
View this week’s detailed plan.

29 of 32

Wednesday

Noodles with Roast Pork and Almond Sauce

Photo: Kana Okada

Breakfast: Quick Breakfast Tostada, ¾ cup orange juice = 286 cal
Lunch: Pesto Chicken Sandwich (Combine 2 tsp each light mayo and pesto; spread over 1 slice toasted whole-grain bread (70-90 cal); top with 3 oz. skinless rotisserie chicken breast, 1/2 cup spinach leaves, 1 tomato slice, and additional slice of bread ); 6 baby carrots = 408 cal
Dinner: Noodles with Roast Pork and Almond Sauce, 1 medium pear = 494 cal
Snack: Honey Granola Parfait (Top 1 (100-120 cal) container nonfat vanilla Greek yogurt with 3 T high-protein granola cereal and 1 tsp honey) = 210 cal
View this week’s detailed plan.

30 of 32

Thursday

Breakfast: 1 toasted whole-grain waffle, 1 T peanut butter, 1 cup fat-free milk, 1 clementine = 295 cal
Lunch: Turkey Club Sandwich (Spread 2 tsp light mayo on 1 toasted slice whole-grain bread (70-90 cal); top with 2 oz. lean deli turkey, 1 ultra-thin Swiss cheese slice, 2 lettuce leaves, 2 slices cooked turkey bacon, halved, on 1 additional toasted bread slice), ½ cup grapes = 419 cal
Dinner: Speedy Chicken and Cheese Enchiladas, 6 baked tortilla chips, ½ cup fat-free milk = 488 cals
Snacks: 1 pretzel rod, 1 mini light cheese wedge = 88 cal
1 mini ice cream sandwich = 100 cal
View this week’s detailed plan.

31 of 32

Friday

Photo: John Autry

Breakfast: 1 cup cooked oatmeal, 3 slices turkey bacon, 1 half grapefruit = 288 cal
Lunch: 1 fast food chicken soft tacos, with lettuce, tomato and cheese (230 cal or less), 1 medium pear, 1 nonfat chocolate pudding cup = 417 cal
Dinner: White-Wine Marinated Steak, Herbed Green Beans, 3/4 cup refrigerated garlic mashed potatoes = 479 cal
Snack: 1 Dark Chocolate Cinnamon Pecan Bar or other nut-based granola bar (such as KIND) = 200 cal
View this week’s detailed plan.

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