30-Day Summer Meal Plan for Weight Loss

For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan for weight loss, we aim to simplify the meal routine while enjoying the best seasonal summer produce. Over the next month, you’ll probably spend more time grilling instead of standing over a stove. You’ll also find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity. And because the fruits and vegetables are so tasty this time of year, there’s not a lot of prep work or seasoning needed in these recipes.

Week 1

Day 1

Breakfast (296 calories)

Morning Snack (268 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (430 calories)

Afternoon Snack (131 calories)

Dinner (380 calories)

Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium

To make it 2,000 calories: Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 2

Breakfast (287 calories)

Morning Snack (282 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 2 Tbsp. chopped walnuts

Lunch (337 calories)

Afternoon Snack (95 calories)

Dinner (483 calories)

Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium

To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 3

Breakfast (285 calories)

Morning Snack (282 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 2 Tbsp. chopped walnuts

Lunch (337 calories)

Afternoon Snack (163 calories)

• 1 medium peach
• 8 walnut halves

Dinner (449 calories)

Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium

To make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 4

Breakfast (287 calories)

Morning Snack (234 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped walnuts

Lunch (337 calories)

Afternoon Snack (59 calories)

Dinner (584 calories)

Daily Totals: 1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium

To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add ¼ cup walnut halves to P.M. snack.

Day 5

Breakfast (285 calories)

Morning Snack (275 calories)

• 1 cup low-fat plain Greek yogurt
• 1 Tbsp. chopped walnuts
• 1 cup blackberries

Lunch (337 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (383 calories)

Meal-Prep Tip: Reserve 2 servings of the Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7.

Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium

To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.

Day 6

Breakfast (287 calories)

Morning Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blueberries

Lunch (383 calories)

Afternoon Snack (119 calories)

• 1 (5-oz.) container low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (459 calories)

Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium

To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 7

Breakfast (296 calories)

Morning Snack (268 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (383 calories)

Afternoon Snack (135 calories)

Dinner (439 calories)

Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium

To make it 2,000 calories: Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Week 2

Day 8

Breakfast (320 calories)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

Morning Snack (268 calories)

• 1 cup blackberries
• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

Afternoon Snack (164 calories)

Dinner (409 calories)

Daily Totals: 1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodium

To make it 2,000 calories: Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 9

Breakfast (324 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

Afternoon Snack (215 calories)

• ½ cup raspberries
• 14 walnut halves

Dinner (391 calories)

Daily Totals: 1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodium

To make it 2,000 calories: Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 10

Breakfast (324 calories)

Morning Snack (64 calories)

Lunch (364 calories)

Afternoon Snack (324 calories)

• 1 cup blackberries
• 20 walnut halves

Dinner (442 calories)

Daily Totals: 1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodium

To make it 2,000 calories: Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 11

Breakfast (320 calories)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

Morning Snack (270 calories)

• 1 cup raspberries
• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

Afternoon Snack (135 calories)

Dinner (418 calories)

Daily Totals: 1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodium

To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 12

Breakfast (320 calories)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

Morning Snack (64 calories)

Lunch (364 calories)

Afternoon Snack (237 calories)

• 1 plum
• ¼ cup unsalted dry-roasted almonds

Dinner (518 calories)

Meal-Prep Tip: Reserve 2 servings of the One-Pot Chicken Pesto Pasta with Asparagus to have for lunch on Days 13 and 14.

Daily Totals: 1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodium

To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 13

Breakfast (324 calories)

Morning Snack (62 calories)

Lunch (518 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (408 calories)

Daily Totals: 1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodium

To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 14

Breakfast (320 calories)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced
• 2 Tbsp. chopped walnuts

Morning Snack (165 calories)

• 1 (5-oz.) container low-fat plain Greek yogurt
• 1 cup blackberries

Lunch (518 calories)

Afternoon Snack (64 calories)

Dinner (412 calories)

Daily Totals: 1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodium

To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Week 3

Day 15

Breakfast (296 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (325 calories)

Afternoon Snack (274 calories)

• ⅓ cup walnut halves
• 1 medium peach

Dinner (405 calories)

Daily Totals: 1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fat, 1,452 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.

Day 16

Breakfast (321 calories)

Morning Snack (64 calories)

Lunch (374 calories)

Afternoon Snack (293 calories)

• 1 cup blackberries
• 30 unsalted dry-roasted almonds

Dinner (432 calories)

Daily Totals: 1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fat, 1,439 mg sodium

To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack, increase to 40 almonds at P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 17

Breakfast (321 calories)

Morning Snack (253 calories)

• ¾ cup blackberries
• ¼ cup unsalted dry-roasted almonds

Lunch (374 calories)

Afternoon Snack (64 calories)

Dinner (499 calories)

Daily Totals: 1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fat, 1,697 mg sodium

To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 18

Breakfast (321 calories)

Morning Snack (59 calories)

Lunch (374 calories)

Afternoon Snack (167 calories)

• 1 cup blackberries
• ½ cup low-fat plain Greek yogurt

Dinner (584 calories)

Daily Totals: 1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fat, 1,932 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 30 almonds to A.M. snack.

Day 19

Breakfast (321 calories)

Morning Snack (131 calories)

Lunch (374 calories)

Afternoon Snack (277 calories)

• 1 cup blueberries
• 25 unsalted dry-roasted almonds

Dinner (413 calories)

Daily Totals: 1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fat, 1,582 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 30 almonds to A.M. snack.

Day 20

Breakfast (321 calories)

Morning Snack (237 calories)

• 1 plum
• ¼ cup unsalted dry-roasted almonds

Lunch (383 calories)

Afternoon Snack (59 calories)

Dinner (495 calories)

Daily Totals: 1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fat, 1,705 mg sodium

To make it 2,000 calories: Add ¼ cup almonds to P.M. snack and add 1 whole avocado, sliced, to dinner.

Day 21

Breakfast (296 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (383 calories)

Afternoon Snack (164 calories)

Dinner (449 calories)

Daily Totals: 1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fat, 1,443 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to ⅓ cup almonds at A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Week 4

Day 22

Breakfast (285 calories)

Morning Snack (62 calories)

Lunch (430 calories)

Afternoon Snack (270 calories)

• 1 cup raspberries
• ¼ cup unsalted dry-roasted almonds

Dinner (442 calories)

Daily Totals: 1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fat, 1,359 mg sodium

To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 23

Breakfast (285 calories)

Morning Snack (62 calories)

Lunch (514 calories)

Afternoon Snack (129 calories)

• 1 cup raspberries
• 5 walnut halves

Dinner (507 calories)

Daily Totals: 1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fat, 1,562 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup almonds to A.M. snack.

Day 24

Breakfast (324 calories)

Morning Snack (64 calories)

Lunch (514 calories)

Afternoon Snack (167 calories)

• 1 cup blackberries
• 8 walnut halves

Dinner (442 calories)

Daily Totals: 1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fat, 1,096 mg sodium

To make it 2,000 calories: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.

Day 25

Breakfast (324 calories)

Morning Snack (64 calories)

Lunch (514 calories)

Afternoon Snack (167 calories)

• 1 cup blackberries
• 8 walnut halves

Dinner (421 calories)

Daily Totals: 1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fat, 1,405 mg sodium

To make it 2,000 calories: Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.

Day 26

Breakfast (285 calories)

Morning Snack (129 calories)

• 1 cup raspberries
• 5 walnut halves

Lunch (514 calories)

Afternoon Snack (131 calories)

Dinner (418 calories)

Daily Totals: 1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fat, 1,537 mg sodium

To make it 2,000 calories: Increase to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch and add ⅓ cup almonds to P.M. snack.

Day 27

Breakfast (285 calories)

Morning Snack (163 calories)

• 1 medium peach
• 8 walnut halves

Lunch (364 calories)

Afternoon Snack (272 calories)

• ⅓ cup unsalted dry-roasted almonds

Dinner (429 calories)

Daily Totals: 1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fat, 1,381 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 plum to P.M. snack and add a 2-oz. slice of whole-wheat baguette to dinner.

Day 28

Breakfast (324 calories)

Morning Snack (59 calories)

Lunch (364 calories)

Afternoon Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Dinner (595 calories)

Meal-Prep Tip: Reserve 2 servings of the Quinoa-Stuffed Peppers to have for lunch on Days 29 and 30.

Daily Totals: 1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fat, 1,384 mg sodium

To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack.

Week 5

Day 29

Breakfast (287 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (408 calories)

Afternoon Snack (164 calories)

Dinner (442 calories)

Daily Totals: 1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fat, 762 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.

Day 30

Breakfast (287 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (408 calories)

Afternoon Snack (59 calories)

Dinner (540 calories)

Daily Totals: 1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fat, 1,259 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup almonds to P.M. snack.

Strategies to Simplify Your Meal Routine

• Plan Ahead: Spending some time at the beginning of the week roughly planning what you’ll have for each meal can make a huge difference if you’re trying to eat healthier. It tends to reduce impulsive takeout dinners—and you won’t have to ask the dreaded daily “What should I cook for dinner?” question. In this plan, we mapped out 30 days, but if that feels overwhelming, then start with planning just a few days at a time and go from there.
• Shop with a List: If you plan a few meals ahead of time and make a grocery list, you’ll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because you’re less likely to impulse-buy.
• Include No-Cook Meals: Summer is a great time for no-cook meals. Pantry staples, like canned beans, can make a quick lunch when tossed over some greens. Because summer produce is so fresh and delicious, it’s perfect for simple and easy meals.
• Stock Your Pantry: A well-stocked pantry is super helpful if you’re trying to quickly get a meal on the table. Canned beans, whole grains—like quinoa and brown rice—plus an array of herbs and spices are the staples of many basic meals.
• Consider a CSA: Community Supported Agriculture shares, or CSAs, provide an excellent way to support your local farmer, up your produce intake and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you’ll always have access to local produce and won’t have to constantly wonder what’s in season. And don’t forget your local farmers market! It’s another great way to support your local farmers and get the freshest seasonal produce onto your table.