Choosing to Reset

Before you look at the menu please, please, please understand that this is an example menu based on a 1500 calorie plan. If you aren’t eating enough calories you will be hungry, tired, and unhealthy, (muscle loss, memory loss, hair loss, brittle nails…) too many calories and you won’t lose weight. Below is a calculator that you can use to calculate your own personal calorie amount. Be honest with the calculator and please don’t use the extreme weight loss amount. It is not a healthy choice.

Calorie Calculator

I am not a dietitian, a nutritionist, or a health coach. Honestly I’m just a learner who is making my way as best I can. As of March 23, 2025 I have lost 35 pounds, gone from a size 12/14 to a size 4, except for cholesterol all of my most recent blood work showed improved health. What I do know is what worked for me and here is my journey:

Before you start, cut out the highly processed foods as much as possible. This was important for me. I was eating a lot of processed foods.

Then, journal what you are eating for at least a week. I hate journaling what I eat. It steals my joy but it also shows what I am actually eating and plug it into ChatGPT to see what it looks like nutrition wise. I was carb heavy and protein poor. Write it down. Every meal, snack, bite, and “taste”. Drinks count too.

Next, follow a plan and get an accurate food amount for a week at least, measure and weigh food. We don’t “eyeball” or estimate very well. We as humans overestimate how much we exercise and underestimate how much we eat without tracking. I followed the diabetic plate method at first because it was what I could relate to and now use The Harvard Healthy Plate which works better for me. It’s not listed here but I drink organic coffee every morning with unsweetened almond milk and Choffy which is a roasted chocolate in the afternoon with almond milk.

Here are the things that I found helpful. A digital food scale, more than one set of measuring cups,glass food storage and for food prep.

Technology can be your friend. I used my food preferences and ChatGPT to create the menu and calculate the calories, protein, fiber and fat. Be aware that there could be discrepancies. And you can create your own menu using ChatGPT using this prompt:

“Please make a seven day, three meal menu that has a total of about ———calories per day.  The meals need to be appropriate for a Harvard Healthy Plate/ Diabetic Plate meal.  I want ingredients that are easily accessible, high protein, high fiber, nutrient dense. I prefer—— and do not like——-. Please include a grocery list, and recipes for any meal that isn’t straight forward.  Please list the macros for each meal.

Here is a sample meal plan:

Day 1

Breakfast: Greek Yogurt Parfait

• 1 cup plain Greek yogurt (0% or 2% fat)

• ½ cup blueberries

• 1 tbsp chia seeds

• 1 tbsp sliced almonds

• 1 tsp honey or maple syrup 

Calories: 250 | Protein: 22g | Fat: 7g | Carbs: 30g | Fiber: 7g

Lunch: Grilled Chicken Salad

• 4 oz grilled chicken breast

• 2 cups mixed greens

• ½ cup cherry tomatoes

• ¼ avocado, sliced

• 1 tbsp olive oil + balsamic vinegar

Calories: 400 | Protein: 45g | Fat: 20g | Carbs: 12g | Fiber: 6g

Dinner: Baked Salmon with Brown Rice and Broccoli

• 4 oz salmon

• ½ cup cooked brown rice

• 1 cup steamed broccoli

• 1 tsp olive oil

• Lemon and garlic for seasoning

Calories: 450 | Protein: 45g | Fat: 22g | Carbs: 38g | Fiber: 6g

Day 2

Breakfast: Scrambled Eggs with Veggies and Whole Wheat Toast

• 2 large eggs + 1 egg white

• 1 tsp olive oil

• ½ cup spinach

• ¼ bell pepper, diced

• 1 slice whole wheat bread

• ½ avocado

Calories: 350 | Protein: 25g | Fat: 22g | Carbs: 28g | Fiber: 8g

Lunch: Tuna Salad wrap

• 1 can tuna in water (3 oz)

• 1 tbsp Greek yogurt

• 1 tsp Dijon mustard

• ¼ avocado, mashed

• 1 tbsp chopped celery

• low carb/ whole wheat tortilla 

• Lettuce, Cucumber slices, and carrots

Calories: 350 | Protein: 40g | Fat: 12g | Carbs: 25g | Fiber: 7g

Dinner: Turkey Stir-Fry

• 4 oz ground turkey (93% lean)

• 1 cup broccoli

• ½ cup bell peppers

• ¼ cup onions

• ½ cup cooked brown rice

• 1 tbsp low-sodium soy sauce

• 1 tsp olive oil

Calories: 450 | Protein: 42g | Fat: 15g | Carbs: 40g | Fiber: 5g

Day 3

Breakfast: Cottage Cheese Bowl

• 1 cup low-fat cottage cheese

• ½ cup pineapple chunks

• 1 tbsp flaxseed

• 1 tbsp sliced almonds

Calories: 300 | Protein: 30g | Fat: 10g | Carbs: 30g | Fiber: 5g

Lunch: Chicken and Brown Rice Bowl

• 4 oz grilled chicken breast

• ½ cup cooked brown rice

• 1 cup roasted Brussels sprouts

• 1 tbsp olive oil

• Lemon juice and garlic for seasoning

Calories: 450 | Protein: 48g | Fat: 18g | Carbs: 35g | Fiber: 7g

Dinner: Beef and Hearts of Palm Skillet (zucchini noodles work also.)

• 4 oz lean ground beef (90% lean)

• 1 cup hearts of palm noodles

• ½ cup bell peppers

• ¼ cup onions

• 1 tsp olive oil

• Garlic powder, cumin, salt, and pepper

Calories: 450 | Protein: 40g | Fat: 20g | Carbs: 38g | Fiber: 6g

Day 4

Breakfast: Protein Oats

• ½ cup rolled oats

• 1 scoop protein powder (20g)

• ½ banana, sliced

• 1 tbsp no sugar added peanut butter

• Cinnamon

Calories: 350 | Protein: 30g | Fat: 12g | Carbs: 40g | Fiber: 6g

Lunch: Turkey and Veggie Wrap

• 4 oz turkey breast

• 1 High Fiber, low calorie tortilla

• 1 tbsp hummus

• Spinach, cucumbers, and bell peppers

Calories: 350 | Protein: 40g | Fat: 8g | Carbs: 35g | Fiber: 7g

Dinner: Baked Chicken Thighs with Sweet Potato and Green Beans

• 4 oz chicken thighs (skinless)

• ½ medium sweet potato (baked)

• 1 cup green beans

• 1 tsp olive oil

Calories: 450 | Protein: 45g | Fat: 20g | Carbs: 40g | Fiber: 8g

Day 5

Breakfast: Greek Yogurt with Berries and Almonds

• 1 cup plain Greek yogurt

• ½ cup raspberries or strawberries 

• 1 tbsp almonds

• 1 tsp honey (or Maple syrup)

Calories: 250 | Protein: 22g | Fat: 7g | Carbs: 30g | Fiber: 6g

Lunch: Egg Salad with Veggies and Whole Wheat Bread

• 2 boiled eggs + 2 egg whites

• 1 tbsp Greek yogurt + Dijon mustard

• 2 slices whole wheat bread

• Cucumber and carrot sticks

Calories: 400 | Protein: 35g | Fat: 18g | Carbs: 35g | Fiber: 7g

Dinner: Grilled Pork Chop with Brown Rice and Asparagus

• 4 oz pork chop

• ½ cup brown rice

• 1 cup asparagus, roasted

• 1 tsp olive oil

Calories: 450 | Protein: 45g | Fat: 20g | Carbs: 38g | Fiber: 6g

Day 6

Breakfast: Avocado Toast with Eggs

• 2 large eggs

• 1 slice whole wheat bread

• ½ avocado

• Salt, pepper, and chili flakes

Calories: 350 | Protein: 25g | Fat: 22g | Carbs: 28g | Fiber: 7g

Lunch: Greek Chicken Bowl

• 4 oz grilled chicken breast

• ½ cup brown rice

• ½ cucumber, chopped

• ¼ cup feta cheese

• 1 tbsp olive oil + lemon juice

Calories: 450 | Protein: 45g | Fat: 22g | Carbs: 35g | Fiber: 6g

Dinner: Salmon with brown rice and Spinach

• 4 oz salmon

• ½ cup cooked brown rice 

• 1 cup sautéed spinach

• 1 tsp olive oil

Calories: 450 | Protein: 45g | Fat: 22g | Carbs: 38g | Fiber: 5g

Day 7

Breakfast: Cottage Cheese and Berries

• 1 cup low-fat cottage cheese

• ½ cup blueberries

• 1 tbsp flaxseed

Calories: 300 | Protein: 30g | Fat: 10g | Carbs: 30g | Fiber: 5g

Lunch: Tuna and Avocado Bowl

• 1 can tuna

• ¼ avocado

• 1 cup mixed greens

• ½ cup brown rice

• Olive oil, lemon juice, and mustard dressing

Calories: 400 | Protein: 45g | Fat: 15g | Carbs: 35g | Fiber: 7g

Dinner: Turkey Meatballs with Marinara and Veggies

• 4 oz ground turkey

• ½ cup marinara sauce (low sugar)

• 1 cup zucchini noodles or whole wheat pasta

• 1 tsp olive oil

Calories: 450 | Protein: 42g | Fat: 18g | Carbs: 40g | Fiber: 6g

Grocery List

Proteins

• 24 oz chicken breast

• 8 oz salmon

• 8 oz ground turkey

• 8 oz lean ground beef

• 12 large eggs

• 1 carton egg whites

• 4 cans tuna

• 32 oz plain Greek yogurt

• 16 oz low-fat cottage cheese

• 1 scoop protein powder

Vegetables

• 4 cups spinach

• 4 bell peppers

• 2 onions

• 4 cups hearts of palm noodles or zucchini noodles 

• 2 heads broccoli

• 2 cups Brussels sprouts

• 2 cups green beans

• 1 pint cherry tomatoes

• 2 cucumbers

• 4 carrots

• 2 stalks celery

Fruits

• 1 cup blueberries

  1 cup raspberries or strawberries 

• 1 small pineapple

• 4 avocados

• 2 bananas

• 2 lemons

Grains

• 2 cups brown rice

• 4 slices whole wheat bread

• 1 whole wheat tortilla

• 1 box whole-grain crackers

• 1 cup rolled oats

Pantry

• Olive oil (6 tbsp)

• Chia seeds (3 tbsp)

• Flaxseed (2 tbsp)

• Almonds (3 tbsp)

• Walnuts (2 tbsp)

• Honey (1 small jar)

• Dijon mustard

• Balsamic vinegar

• Low-sodium soy sauce

• Garlic powder, cumin, salt, and pepper

I hope this helps you and please share what you are doing. I’m always learning something new.

Much love,

Karen