Day 1

Lunch: White Bean Chili Veggie Bowl

• Chili + quinoa + roasted veggies + avocado + lime + Greek yogurt 

Dinner: Zuppa Greens & Protein Soup

• Zuppa soup + kale/spinach + extra beans or lean chicken 

Snack options:

• Apple + a handful of almonds 

• Carrots with hummus 

Day 2

Lunch: Lightened Pot Pie Skillet

• Pot pie filling + extra vegetables + cauliflower mash topping 

Dinner: Chili-Stuffed Sweet Potato

• Baked sweet potato topped with reheated white bean chili + Greek yogurt 

Snack options:

• Greek yogurt + berries 

• Rice cakes with peanut butter 

Day 3

Lunch: Zuppa Power Bowl

• Thickened zuppa (less broth) over a small portion of brown rice + greens 

Dinner: Veggie-Loaded Pot Pie Bowl

• Pot pie filling bulked up with extra veggies, no crust 

Snack options:

• Boiled eggs 

• Cottage cheese + fruit 

Rough Nutritional Balance (per day)

• Calories: ~1,600–2,000 (depends on portions) 

• Protein: 80–110g 

• Fiber: High (beans + veggies + whole grains) 

• Carbs: Moderate, mostly complex 

• Fat: Healthy sources (avocado, nuts, yogurt) 

Tips to Keep It Healthy

• Keep portions of grains (rice/quinoa) to about ½–1 cup 

• Fill half your plate with vegetables 

• Use lean protein add-ons only if needed 

• Drink plenty of water (soups can be higher in sodium)