7-Day Meal, Smoothie and Exercise Plan

Weight-loss plan designed around 2 to 3 weekly strength sessions and 2 to 3 weekly 10,000-step walks.

Your Starting Information

218 lbCurrent weight

190–195 lbGoal range

5 ft 10 inHeight

½–1 lb/weekSuggested pace

1,875–2,000Daily calorie range

140–155 gDaily protein target

30–35 gDaily fiber target

2–3 daysWeight training weekly

Exercise watches and gym machines may overestimate calories burned. Do not automatically add back the full reported 500 calories. The workout-day meals already provide a modest increase to support recovery while preserving a calorie deficit.

Blueberry Protein Smoothie

Ingredients

2 cups blueberries
Protein powder providing 25 grams of protein
1 teaspoon cinnamon
Juice from ½ lemon or lime
Water and ice as desired

Estimated nutrition: 290–325 calories, 25–28 g protein, 43–47 g carbohydrates, 1–4 g fat and about 7 g fiber.

Use: On a 7:00 a.m. training day, this smoothie replaces breakfast. On a 2:00 p.m. training day, it replaces the afternoon snack. On rest days, use 1 to 1½ cups of blueberries to reduce calories.

Meal Timing

7:00 a.m. Gym Schedule

Time	Meal or Activity
6:15–6:30 a.m.	Drink 12–16 ounces of water.
6:30 a.m.	Optional ½ banana when exercising without food causes weakness or lightheadedness.
7:00–8:00 a.m.	Weight training.
8:00–8:30 a.m.	Blueberry protein smoothie. This replaces breakfast.
11:30 a.m.–12:00 p.m.	Lunch.
3:00–3:30 p.m.	Planned snack.
6:30–7:00 p.m.	Dinner.
8:30 p.m.	Optional light protein snack only when needed.

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2:00 p.m. Gym Schedule

Time	Meal or Activity
7:30–8:00 a.m.	Breakfast.
11:30 a.m.–12:00 p.m.	Lunch with lean protein, vegetables and a moderate carbohydrate serving.
1:15 p.m.	Water. Add only a small snack if lunch was unusually light.
2:00–3:00 p.m.	Weight training.
3:00–3:30 p.m.	Blueberry protein smoothie. This replaces the afternoon snack.
6:30–7:00 p.m.	Dinner. Reduce cooked rice or quinoa from ¾ cup to ½ cup when needed.
8:30 p.m.	Optional light snack only when genuinely hungry.

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Suggested Weekly Exercise Schedule

Day	Activity
Monday	Weight training
Tuesday	10,000-step walk
Wednesday	Rest or light walking
Thursday	Weight training
Friday	10,000-step walk
Saturday	Optional third weight-training session
Sunday	Rest or optional easy walk

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Keep at least one recovery day between harder strength sessions when possible. The third session should remain optional and depend on breathing, muscle strength, soreness and recovery.

Monday–Saturday Meal, Macro & Exercise Plan

How to use this page: Tap each food, medication reminder, water reminder and workout as you complete it. Your checks and weight/waist entries are saved on this device in the browser so the page can stay useful throughout the day. Nutrition values are estimates and vary by brand and cooking method.

Blueberry Protein Smoothie — Workout Substitute

Blueberries2 cups

168Cal

2gProtein

43gCarbs

1gFat

Protein powderAmount providing about 25 g protein

120Cal

25gProtein

3gCarbs

2gFat

Cinnamon1 teaspoon

6Cal

0gProtein

2gCarbs

0gFat

Lemon or lime juiceJuice from ½ fruit

6Cal

0gProtein

2gCarbs

0gFat

Water & iceAs desired

0Cal

0gProtein

0gCarbs

0gFat

~300Calories

~27 gProtein

~50 gCarbs

~3 gFat

Morning workout: use after training in place of breakfast. Afternoon workout: use after training in place of the planned snack.

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Weekly Shopping Checklist

How to use: Check an item when you need to buy it. Uncheck it after you purchase it. Your selections are saved on this device.

7-Day Meal Plan

Day 1

Weight Training

Breakfast or Post-Workout Smoothie

Use the blueberry protein smoothie after a 7:00 a.m. workout. For a 2:00 p.m. workout, use the regular breakfast below and save the smoothie for after training.

Regular breakfast: ½ cup oats, 1 cup plain Greek yogurt, ½ cup blueberries, 1 tablespoon chia seeds and 1 boiled egg.

480 calories | 35 g protein | 56 g carbs | 13 g fat | 29% protein, 46% carbs, 25% fat

Lunch: Chicken Quinoa Bowl

5–6 ounces grilled chicken, ¾ cup cooked quinoa, broccoli, spinach, peppers and 2 teaspoons olive oil.

540–575 calories | 50–58 g protein | about 50 g carbs | 15–17 g fat

Snack

1 medium apple and 1 cup low-fat cottage cheese.

285 calories | 25 g protein | 34 g carbs | 5 g fat

Dinner: Salmon and Sweet Potato

5–6 ounces baked salmon, 1 medium sweet potato, green beans and 1 teaspoon olive oil.

610–655 calories | 38–43 g protein | about 55 g carbs | 26–29 g fat

Daily target: approximately 1,900–2,000 calories and 145–155 g protein after smoothie substitution.

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Day 2

10,000-Step Walk

Breakfast: Eggs and Whole-Grain Toast

2 whole eggs, 3 egg whites, spinach, peppers, 1 slice whole-grain toast, ¼ avocado and ½ cup berries.

450 calories | 32 g protein | 38 g carbs | 19 g fat | 28% protein, 34% carbs, 38% fat

Lunch: Turkey Wrap

5 ounces lean turkey, 1 whole-grain wrap, lettuce, tomato, peppers, cucumber, 2 tablespoons hummus and 1 orange.

510 calories | 42 g protein | 56 g carbs | 13 g fat

Snack

1 cup plain Greek yogurt, ½ cup strawberries and ½ ounce walnuts.

250 calories | 25 g protein | 20 g carbs | 9 g fat

Dinner: Turkey Meatballs and Brown Rice

5–6 ounces lean turkey meatballs, ¾ cup cooked brown rice, zucchini, broccoli, tomatoes and 2 teaspoons olive oil.

620–665 calories | 44–49 g protein | about 64 g carbs | 21–24 g fat

Daily total: approximately 1,830–1,875 calories, 143–148 g protein, about 178 g carbs and 62–65 g fat.

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Day 3

Rest or Light Activity

Breakfast: Cottage Cheese Fruit Bowl

1 cup low-fat cottage cheese, ½ cup oats, ½ cup berries and 1 tablespoon chia seeds.

465 calories | 37 g protein | 53 g carbs | 12 g fat

Lunch: Lentil Chicken Soup

4 ounces chicken breast, 1 cup cooked lentils, carrots, celery, spinach, tomatoes and 1 teaspoon olive oil.

525 calories | 51 g protein | 58 g carbs | 10 g fat

Snack

2 plain rice cakes, 1 tablespoon natural peanut butter and 1 hard-boiled egg.

250 calories | 11 g protein | 22 g carbs | 13 g fat

Dinner: Cod and Quinoa

6 ounces baked cod, ¾ cup cooked quinoa, roasted vegetables, ¼ avocado and 2 teaspoons olive oil.

635 calories | 47 g protein | 57 g carbs | 25 g fat

Daily total: about 1,875 calories, 146 g protein, 190 g carbs and 60 g fat. Macro split: 31% protein, 41% carbs, 28% fat.

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Day 4

Weight Training

Breakfast or Post-Workout Smoothie

For a morning workout, replace breakfast with the blueberry protein smoothie. For an afternoon workout, eat the breakfast below and use the smoothie after training.

Regular breakfast: 2 whole eggs, 3 egg whites, 2 ounces lean turkey, whole-grain wrap, spinach and peppers.

505 calories | 45 g protein | 39 g carbs | 19 g fat

Lunch: Chicken and Sweet Potato

5–6 ounces grilled chicken, 1 medium sweet potato, mixed vegetables and 2 teaspoons olive oil.

525–570 calories | 49–57 g protein | about 53 g carbs | 13–15 g fat

Workout Snack or Smoothie

When training at 2:00 p.m., replace this snack with the blueberry protein smoothie. Otherwise use 1 cup Greek yogurt, 1 banana and 1 tablespoon peanut butter.

340 calories | 27 g protein | 42 g carbs | 8 g fat

Dinner: Turkey Chili

5–6 ounces lean ground turkey, ½ cup black beans, tomatoes, peppers, onions, zucchini, ½ cup brown rice and ¼ avocado.

520–560 calories | 41–46 g protein | about 55 g carbs | 16–18 g fat

Daily target: approximately 1,900–1,975 calories after smoothie substitution. Use 5-ounce meat portions to stay near 145–155 g protein.

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Day 5

10,000-Step Walk

Breakfast: Greek Yogurt Parfait

1½ cups plain Greek yogurt, ½ cup oats, 1 cup berries, 1 tablespoon chia seeds and ½ ounce walnuts.

535 calories | 43 g protein | 61 g carbs | 15 g fat

Lunch: Salmon Wrap

5 ounces cooked salmon, whole-grain wrap, lettuce, tomato, cucumber, Greek-yogurt dressing and 1 apple.

585 calories | 40 g protein | 64 g carbs | 20 g fat

Snack

1 scoop protein powder, unsweetened almond milk and ½ banana.

230 calories | 27 g protein | 20 g carbs | 5 g fat

Dinner: Chicken Stir-Fry

5 ounces chicken breast, ¾ cup cooked brown rice, broccoli, peppers, zucchini, carrots and 2 teaspoons olive oil.

600–620 calories | 48–50 g protein | about 68 g carbs | 15–16 g fat

Daily total: approximately 1,950 calories and about 158–160 g protein. Reduce yogurt or chicken slightly when aiming closer to 150 g.

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Day 6

Optional Third Weight Session

Breakfast or Post-Workout Smoothie

Use the blueberry protein smoothie after a 7:00 a.m. workout. For a 2:00 p.m. workout, use the regular breakfast below.

Regular breakfast: ½ cup oats, 1 scoop protein powder, 1 tablespoon natural peanut butter, ½ banana and unsweetened almond milk.

485 calories | 37 g protein | 54 g carbs | 14 g fat

Lunch: Tuna and Chickpea Salad

1 can low-sodium tuna in water, ½ cup chickpeas, mixed greens, tomatoes, cucumber, peppers, 2 teaspoons olive oil, lemon and 1 whole-grain pita.

560 calories | 46 g protein | 64 g carbs | 14 g fat

Workout Snack or Smoothie

Use the blueberry protein smoothie after a 2:00 p.m. workout. Otherwise use ¾ cup Greek yogurt, 1 banana and 1 tablespoon peanut butter.

310 calories | 21 g protein | 43 g carbs | 7 g fat

Dinner: Lean Beef, Potato and Broccoli

5 ounces lean sirloin, 8 ounces roasted potato, broccoli, carrots and 2 teaspoons olive oil.

675 calories | 48 g protein | 64 g carbs | 25 g fat

Daily total: approximately 1,900–2,000 calories after the smoothie substitution. Skip this training session when recovery is poor.

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Day 7

Rest or Optional Easy Walk

Breakfast: Protein Oatmeal

½ cup oats, 1 scoop protein powder, 1 tablespoon natural peanut butter, ½ banana and unsweetened almond milk.

485 calories | 37 g protein | 54 g carbs | 14 g fat

Lunch: Chicken and Black-Bean Salad

5 ounces chicken breast, ½ cup black beans, mixed greens, corn, tomatoes, peppers, cucumber, 2 teaspoons olive oil and lime juice.

530 calories | 50 g protein | 48 g carbs | 17 g fat

Snack

¾ cup low-fat cottage cheese, 1 peach or apple and ½ ounce almonds.

315 calories | 23 g protein | 32 g carbs | 11 g fat

Dinner: Chicken, Quinoa and Vegetables

5 ounces chicken breast, ¾ cup cooked quinoa, broccoli, carrots, zucchini, ¼ avocado and 1 teaspoon olive oil.

545 calories | 48 g protein | 50 g carbs | 17 g fat

Daily total: 1,875 calories, 158 g protein, 184 g carbs and 59 g fat. Macro split: 34% protein, 39% carbs, 27% fat.

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Smoothies

Nine smoothie recipes with ingredients, instructions, calories, protein, carbohydrates, fat, and shopping guidance.

Summer Smoothie Challenge Guide

Nine Protein-Packed Smoothies

A simple guide with ingredients, instructions, nutrition facts, protein breakdowns, macro cards, and ingredient gram details for nine refreshing smoothies.

Watermelon Blueberry Banana Best Green Strawberry Protein Shake Creamy Mango Power Cherry Berry Protein Blast Chocolate Peanut Butter Tropical Protein Macro % Breakdown

Quick Reference: Protein Comparison

Smoothie	Total Protein
Watermelon Smoothie	~25 g Protein
Blueberry Banana Protein Cream Smoothie	~45 to 50 g Protein
Best Green Smoothie	Protein Varies
Strawberry Protein Shake	32 to 39 g Protein
Creamy Mango Smoothie	29 to 33 g Protein
Power Cherry Smoothie	24 to 27 g Protein
Berry Protein Blast	~44 g Protein
Chocolate Peanut Butter	~43 g Protein
Tropical Protein	~39 g Protein

Macro Percentage Breakdown by Smoothie

This section summarizes the estimated percentage of calories coming from protein, carbohydrates, and fat. Each smoothie section has ingredients and instructions first, then Protein Breakdown and Ingredient Notes together, followed by Ingredient Grams and Weight Percentage on a separate row by itself.

Smoothie	Protein %	Carb %	Fat %	Best Read
Watermelon Smoothie	~25%	~53%	~22%	Estimated macros: approximately 25 grams protein, 53 grams carbohydrate, and 10 grams fat, using collagen peptides and chia seeds as the main protein and healthy fat sources.
Blueberry Banana Protein Cream Smoothie	~32%	~49%	~19%	Estimated macros: approximately 48 grams protein, 73 grams carbohydrate, and 13 grams fat, using Greek yogurt plus collagen peptides or vanilla protein powder.
Best Green Smoothie	~7%	~89%	~4%	Estimated base macros: approximately 4 grams protein, 57 grams carbohydrate, and 1 gram fat before optional protein add-ins.
Strawberry Protein Shake	~46%	~41%	~14%	Estimated macros: approximately 37 grams protein, 31 grams carbohydrate, and 5 grams fat, using whey protein isolate and Greek yogurt.
Creamy Mango Smoothie	~42%	~52%	~6%	Estimated macros: approximately 30 grams protein, 37 grams carbohydrate, and 2 grams fat, using collagen peptides and Greek yogurt.
Power Cherry Smoothie	~23%	~61%	~16%	Estimated macros: approximately 25 grams protein, 66 grams carbohydrate, and 7 grams fat, using collagen peptides and chia seeds.
Berry Protein Blast	~66%	~21%	~13%	Approximately 44 grams protein, 14 grams carbohydrate, and 4 grams fat.
Chocolate Peanut Butter	~50%	~16%	~34%	Approximately 43 grams protein, 14 grams carbohydrate, and 12.5 grams fat.
Tropical Protein	~57%	~25%	~18%	Approximately 39 grams protein, 17 grams carbohydrate, and 5.5 grams fat.

1. Watermelon Smoothie

Estimated macros: approximately 25 grams protein, 53 grams carbohydrate, and 10 grams fat, using collagen peptides and chia seeds as the main protein and healthy fat sources.

~25 g Protein

PROTEIN

25g

~25% of calories

CARBS

53g

~53% of calories

FAT

10g

~22% of calories

Ingredients

2 cups watermelon, chopped
½ cup cherries, frozen
¼ cup strawberries, frozen
½ lime, peeled
2 tablespoons chia seeds
1 serving collagen peptides

Instructions

Add watermelon, frozen cherries, frozen strawberries, and peeled lime to the blender.
Blend until the fruit is mostly smooth.
Add chia seeds and collagen peptides.
Blend on low until fully mixed in.
Pour and serve immediately.

Protein Breakdown

Ingredient	Estimated Protein
Collagen peptides	~20 to 22 g
Chia seeds	~4 g
Fruit	~1 g
Total	~25 g

Ingredient Notes

Choose a heavy watermelon with a creamy yellow field spot for the sweetest flavor. Use bright red strawberries and deep red cherries. Fresh peeled lime adds brightness. Chia seeds and collagen peptides add protein, healthy fats, and fiber.

Nutrition Per Serving

Approximately 402 calories, 53 g carbohydrates, 25 g protein, 10 g fat, 11 g fiber, and about 35 g natural sugar.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
Watermelon, chopped	2 cups	~304 g	~61%
Frozen cherries	½ cup	~77 g	~15%
Frozen strawberries	¼ cup	~38 g	~8%
Peeled lime	½ lime	~34 g	~7%
Chia seeds	2 tablespoons	~24 g	~5%
Collagen peptides	1 serving	~20 g	~4%
Estimated Total		~497 g	100%

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2. Blueberry Banana Protein Cream Smoothie

Estimated macros: approximately 48 grams protein, 73 grams carbohydrate, and 13 grams fat, using Greek yogurt plus collagen peptides or vanilla protein powder.

~45 to 50 g Protein

PROTEIN

48g

~32% of calories

CARBS

73g

~49% of calories

FAT

13g

~19% of calories

Ingredients

1½ cups frozen blueberries
1 frozen banana
1 cup Greek yogurt
1 tablespoon peanut butter
1 serving collagen peptides or 1 serving vanilla protein powder
Optional: ¼ to ½ cup unsweetened almond milk, only if needed to blend

Instructions

Add frozen blueberries, frozen banana, Greek yogurt, peanut butter, and collagen peptides or vanilla protein powder to a blender.
Blend until smooth and creamy.
For a thicker protein ice cream texture, use little to no liquid and freeze for about 1 hour before serving.
For a drinkable smoothie, add a small amount of unsweetened almond milk until it reaches your preferred texture.

Protein Breakdown

Ingredient	Estimated Protein
1 cup Greek yogurt	~18 to 22 g
1 serving collagen peptides	~20 to 22 g
1 tablespoon peanut butter	~3 to 4 g
Blueberries and banana	~2 to 3 g
Total with collagen	~45 to 50 g

Ingredient Notes

This recipe is high in protein, creamy, and filling. The Greek yogurt and protein boost help support fullness, the blueberries add fiber and antioxidants, and the peanut butter adds healthy fat. Best use: protein cream smoothie or smoothie bowl.

Nutrition Per Serving

Approximately 601 calories, 73 g carbohydrates, 48 g protein, 13 g fat, 10 g fiber, and about 49 g natural sugar. With vanilla protein powder instead of collagen, totals may vary by brand.

Ranking in the Guide

#2 Overall. It is one of the highest protein options in the guide, but it has more natural sugar than some recipes because it includes both banana and blueberries.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
Frozen blueberries	1½ cups	~210 g	~31%
Frozen banana	1 banana	~118 g	~18%
Greek yogurt	1 cup	~245 g	~36%
Peanut butter	1 tablespoon	~16 g	~2%
Collagen peptides or vanilla protein powder	1 serving	~25 g	~4%
Unsweetened almond milk, optional	¼ to ½ cup	~60 g	~9%
Estimated Total		~674 g	100%

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3. Best Green Smoothie

Estimated base macros: approximately 4 grams protein, 57 grams carbohydrate, and 1 gram fat before optional protein add-ins.

Protein Varies

PROTEIN

~7% of calories

CARBS

57g

~89% of calories

FAT

~4% of calories

Ingredients

1 cup spinach
1 cup water
½ cup pineapple, frozen
½ cup mango, frozen
1 banana

Instructions

Pack spinach into a measuring cup.
Blend spinach and water until smooth.
Add pineapple, mango, and banana.
Blend until smooth and creamy.
Pour and serve immediately.

Protein Breakdown

Ingredient	Estimated Protein
Base recipe	Protein varies and is naturally low
With collagen peptides	Add approximately 20 to 22 g
With protein powder	Add approximately 20 to 30 g depending on brand

Ingredient Notes

Baby spinach is mild and blends well. Frozen pineapple and mango are convenient for meal prep. Banana adds creaminess, and filtered water keeps the flavor clean.

Nutrition Per Serving

Base recipe is approximately 253 calories, 57 g carbohydrates, 4 g protein, 1 g fat, 6 g fiber, and about 39 g natural sugar. Add collagen or protein powder to raise protein.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
Spinach	1 cup	~30 g	~5%
Water	1 cup	~240 g	~43%
Frozen pineapple	½ cup	~82 g	~15%
Frozen mango	½ cup	~83 g	~15%
Banana	1 banana	~118 g	~21%
Estimated Total		~553 g	100%

Optional Add-Ins

Protein powder
Honey, maple syrup, banana, or dates
2 tablespoons chia seeds
Collagen peptides
¼ cup frozen cauliflower

Ingredient Swaps

Banana: quarter of an avocado
Mango: frozen pineapple, red apple, or peaches
Pineapple: navel orange
Water: oat milk, almond milk, coconut water, or orange juice
Spinach: kale, Swiss chard, beet greens, or other leafy greens

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4. Strawberry Protein Shake

Estimated macros: approximately 37 grams protein, 31 grams carbohydrate, and 5 grams fat, using whey protein isolate and Greek yogurt.

32 to 39 g Protein

PROTEIN

37g

~46% of calories

CARBS

31g

~41% of calories

FAT

~14% of calories

Ingredients

1 cup water
½ cup plain Greek yogurt
½ banana
1 cup strawberries, frozen
¼ cup cauliflower florets, frozen
½ teaspoon vanilla bean powder
1 serving whey protein isolate

Instructions

Add water, Greek yogurt, banana, strawberries, and cauliflower to the blender.
Blend on high until smooth.
Add vanilla bean powder and protein powder.
Blend on low to combine gently.
Pour into a glass and enjoy.

Protein Breakdown

Ingredient	Estimated Protein
Whey isolate	20 to 25 g
Greek yogurt	10 to 12 g
Cauliflower and fruit	Approximately 2 g
Total	32 to 39 g

Ingredient Notes

This higher protein smoothie uses whey isolate and Greek yogurt for a strong protein profile. Frozen strawberries and cauliflower keep the texture cold and creamy while keeping the flavor light.

Nutrition Per Serving

321 calories, 31 g carbohydrates, 37 g protein, 7 g fat, 5 g fiber, 19 g sugar, 224 mg calcium, and 102 mg vitamin C.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
Water	1 cup	~240 g	~38%
Plain Greek yogurt	½ cup	~123 g	~19%
Banana	½ banana	~59 g	~9%
Frozen strawberries	1 cup	~152 g	~24%
Frozen cauliflower florets	¼ cup	~27 g	~4%
Vanilla bean powder	½ teaspoon	~1 g	~0%
Whey protein isolate	1 serving	~30 g	~5%
Estimated Total		~632 g	100%

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5. Creamy Mango Smoothie

Estimated macros: approximately 30 grams protein, 37 grams carbohydrate, and 2 grams fat, using collagen peptides and Greek yogurt.

29 to 33 g Protein

PROTEIN

30g

~42% of calories

CARBS

37g

~52% of calories

FAT

~6% of calories

Ingredients

½ orange, peeled
½ cup plain Greek yogurt
1 cup mango, frozen
½ teaspoon ground turmeric
½ cup unsweetened cashew milk
1 serving collagen peptides

Instructions

Blend all ingredients except the collagen until smooth.
Add the collagen and blend on low until fully mixed in.
Pour into a glass and enjoy.

Protein Breakdown

Ingredient	Estimated Protein
Collagen peptides	18 to 20 g
Greek yogurt	10 to 12 g
Mango, orange, and cashew milk	Less than 1 g each
Turmeric	0 g
Total	29 to 33 g

Ingredient Notes

Mango and orange make this smoothie naturally sweet and bright. Greek yogurt and collagen peptides raise the protein while cashew milk keeps the texture smooth.

Nutrition Per Serving

277 calories, 37 g carbohydrates, 30 g protein, 2 g fat, 4 g fiber, 32 g sugar, 157 mg calcium, and 95 mg vitamin C.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
Orange, peeled	½ orange	~65 g	~13%
Plain Greek yogurt	½ cup	~123 g	~25%
Frozen mango	1 cup	~165 g	~33%
Ground turmeric	½ teaspoon	~2 g	~0%
Unsweetened cashew milk	½ cup	~120 g	~24%
Collagen peptides	1 serving	~20 g	~4%
Estimated Total		~495 g	100%

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6. Power Cherry Smoothie

Estimated macros: approximately 25 grams protein, 66 grams carbohydrate, and 7 grams fat, using collagen peptides and chia seeds.

24 to 27 g Protein

PROTEIN

25g

~23% of calories

CARBS

66g

~61% of calories

FAT

~16% of calories

Ingredients

1 cup tart cherry juice
1 cup sweet cherries, frozen
½ cup cauliflower, frozen
2 tablespoons chia seeds
1 serving collagen peptides

Instructions

Blend all ingredients except the collagen until smooth.
Add the collagen and blend on low until fully mixed in.
Pour into a tall glass and enjoy.
For a sweeter flavor, add half a banana.

Protein Breakdown

Ingredient	Estimated Protein
Collagen peptides	18 to 20 g
Chia seeds	Approximately 4 g
Frozen cauliflower	Approximately 1 to 2 g
Cherries and cherry juice	Approximately 1 g combined
Total	24 to 27 g

Ingredient Notes

Tart cherry juice and sweet cherries make this smoothie higher in carbohydrates, while chia seeds add fiber and healthy fat. Collagen peptides help raise the protein.

Nutrition Per Serving

414 calories, 66 g carbohydrates, 25 g protein, 8 g fat, 12 g fiber, 42 g sugar, 200 mg calcium, and 4 mg iron.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
Tart cherry juice	1 cup	~240 g	~49%
Frozen sweet cherries	1 cup	~155 g	~31%
Frozen cauliflower	½ cup	~54 g	~11%
Chia seeds	2 tablespoons	~24 g	~5%
Collagen peptides	1 serving	~20 g	~4%
Estimated Total		~493 g	100%

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7. Berry Protein Blast

Estimated macros: approximately 44 grams protein, 14 grams carbohydrate, and 4 grams fat.

~44 g Protein

PROTEIN

44g

~66% of calories

CARBS

14g

~21% of calories

FAT

~13% of calories

Ingredients

1 scoop vanilla whey protein isolate
1 cup unsweetened almond milk
½ cup plain nonfat Greek yogurt
½ cup frozen mixed berries
1 handful fresh spinach

Instructions

Add the liquid, Greek yogurt, and protein powder first.
Add the remaining ingredients.
Blend until smooth and creamy, about 45 to 60 seconds.
Serve immediately.

Protein Breakdown

Ingredient	Estimated Protein
vanilla whey protein isolate	~25 g
Nonfat Greek yogurt and other ingredients	~19 g
Total	~44 g

Ingredient Notes

The protein powder and Greek yogurt provide most of the protein. Ingredient and nutrition totals may vary by brand.

Nutrition Per Serving

Approximately 268 calories, 14 g carbohydrates, 44 g protein, and 4 g fat.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
vanilla whey protein isolate	1 scoop	~30 g	Estimated
unsweetened almond milk	1 cup	~240 g	Estimated
Plain nonfat Greek yogurt	½ cup	~113 g	Estimated
frozen mixed berries	Recipe amount	Estimated	Estimated
fresh spinach	Recipe amount	Estimated	Estimated
Estimated Total		~483 g	100%

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8. Chocolate Peanut Butter

Estimated macros: approximately 43 grams protein, 14 grams carbohydrate, and 12.5 grams fat.

~43 g Protein

PROTEIN

43g

~50% of calories

CARBS

14g

~16% of calories

FAT

12.5g

~34% of calories

Ingredients

1 scoop chocolate whey protein isolate
1 cup unsweetened almond milk
½ cup plain nonfat Greek yogurt
1 tablespoon natural peanut butter
Splash or 1 tablespoon unsweetened cocoa powder

Instructions

Add the liquid, Greek yogurt, and protein powder first.
Add the remaining ingredients.
Blend until smooth and creamy, about 45 to 60 seconds.
Serve immediately.

Protein Breakdown

Ingredient	Estimated Protein
chocolate whey protein isolate	~25 g
Nonfat Greek yogurt and other ingredients	~18 g
Total	~43 g

Ingredient Notes

The protein powder and Greek yogurt provide most of the protein. Ingredient and nutrition totals may vary by brand.

Nutrition Per Serving

Approximately 341 calories, 14 g carbohydrates, 43 g protein, and 12.5 g fat.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
chocolate whey protein isolate	1 scoop	~30 g	Estimated
unsweetened almond milk	1 cup	~240 g	Estimated
Plain nonfat Greek yogurt	½ cup	~113 g	Estimated
natural peanut butter	Recipe amount	Estimated	Estimated
unsweetened cocoa powder	Recipe amount	Estimated	Estimated
Estimated Total		~404 g	100%

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9. Tropical Protein

Estimated macros: approximately 39 grams protein, 17 grams carbohydrate, and 5.5 grams fat.

~39 g Protein

PROTEIN

39g

~57% of calories

CARBS

17g

~25% of calories

FAT

5.5g

~18% of calories

Ingredients

1 scoop vanilla whey protein isolate
1 cup unsweetened carton coconut milk
½ cup plain nonfat Greek yogurt
½ cup frozen pineapple
Splash or 1 tablespoon vanilla extract

Instructions

Add the liquid, Greek yogurt, and protein powder first.
Add the remaining ingredients.
Blend until smooth and creamy, about 45 to 60 seconds.
Serve immediately.

Protein Breakdown

Ingredient	Estimated Protein
vanilla whey protein isolate	~25 g
Nonfat Greek yogurt and other ingredients	~14 g
Total	~39 g

Ingredient Notes

The protein powder and Greek yogurt provide most of the protein. Ingredient and nutrition totals may vary by brand.

Nutrition Per Serving

Approximately 274 calories, 17 g carbohydrates, 39 g protein, and 5.5 g fat.

Ingredient Grams and Weight Percentage

This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.

Ingredient	Recipe Amount	Grams	Weight %
vanilla whey protein isolate	1 scoop	~30 g	Estimated
unsweetened carton coconut milk	1 cup	~240 g	Estimated
Plain nonfat Greek yogurt	½ cup	~113 g	Estimated
frozen pineapple	Recipe amount	Estimated	Estimated
vanilla extract	Recipe amount	Estimated	Estimated
Estimated Total		~470 g	100%

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Lower-Fat Chicken Thigh Recipes

How these fit the plan: These are lighter versions of AB's chicken-thigh recipes using boneless, skinless thighs, visible fat trimmed away, little or no added oil, and the air fryer where it helps reduce added fat. Use a 5-ounce cooked portion when you want to stay closest to the daily calorie and protein targets on this page.

#1 BEST OVERALL AIR FRYER

Lower-Fat Lemon Garlic Chicken Thighs

~240Calories

~34 gProtein

~3 gCarbs

~10 gFat

Ingredients

Boneless, skinless chicken thighs
Fresh lemon juice and zest
Fresh garlic
Oregano, paprika, black pepper and salt
Very light olive-oil spray

How to make it

Trim visible fat. Season with lemon, garlic, oregano and spices. Lightly mist with olive-oil spray. Air fry at 390°F for about 16–20 minutes, flipping halfway, until the thickest part reaches at least 165°F.

Lower-fat change: Skinless thighs plus very little added oil preserve the lemon-garlic flavor while substantially reducing fat.

VIEW AB'S ORIGINAL RECIPE →

#2 AIR FRYER

Lower-Fat Hot Honey Chicken Thighs

~275Calories

~34 gProtein

~15 gCarbs

~9 gFat

Ingredients

Boneless, skinless chicken thighs
Smoked paprika, garlic powder and black pepper
Hot sauce
Small amount of honey
Cooking spray

How to make it

Season the thighs and lightly mist with cooking spray. Air fry at 390°F for about 15–18 minutes, flipping halfway. Mix a small amount of honey with hot sauce and brush it on during the final 2–3 minutes.

Lower-fat change: Use skinless thighs and a thin finishing glaze instead of a heavy coating.

VIEW AB'S ORIGINAL RECIPE →

#3 GRILL OR AIR FRYER

Lower-Fat Mouthwatering Chicken Thighs

~235Calories

~34 gProtein

~3 gCarbs

~9 gFat

Ingredients

Boneless, skinless chicken thighs
Paprika, garlic powder, onion powder and black pepper
Favorite savory seasoning blend
Very light cooking spray

How to make it

Trim and season generously without adding oil to the marinade. Air fry at 390°F for about 15–18 minutes, turning halfway, or grill until fully cooked.

Lower-fat change: Dry seasoning provides plenty of flavor without butter, heavy sauce or extra oil.

VIEW AB'S ORIGINAL RECIPE →

#4 AIR FRYER

Lower-Fat Honey Garlic Chicken Thighs

~285Calories

~34 gProtein

~19 gCarbs

~9 gFat

Ingredients

Boneless, skinless chicken thighs
Reduced-sodium soy sauce
Honey, apple cider vinegar and fresh garlic
Fresh thyme and black pepper

How to make it

Use roughly half the original amount of honey. Marinate the thighs, let excess marinade drip off, then air fry at 390°F for about 15–18 minutes. Brush on a small amount of safely cooked sauce near the end.

Lower-fat change: Boneless skinless thighs and no additional cooking oil.

VIEW AB'S ORIGINAL RECIPE →

#5 COMPLETE MEAL

Lower-Fat Honey Mustard Chicken Thighs & Potatoes

~360Calories

~35 gProtein

~29 gCarbs

~11 gFat

Ingredients

Boneless, skinless chicken thighs
Baby potatoes
Dijon mustard and a small amount of honey
Garlic, paprika and cooking spray

How to make it

Cut potatoes into small pieces and air fry at 390°F for about 10 minutes. Add the seasoned thighs and continue for about 15–18 minutes, turning as needed. Brush on a light honey-Dijon glaze during the final few minutes.

Lower-fat change: Air frying eliminates the need to pan-fry the chicken and potatoes in extra oil.

VIEW AB'S ORIGINAL RECIPE →

#6 AIR FRYER

Lower-Fat Spicy Honey Chicken Thigh Skewers

~300Calories

~35 gProtein

~18 gCarbs

~9 gFat

Ingredients

Boneless, skinless chicken thighs
Smoked paprika, garlic powder, onion powder and dry mustard
Lime juice and zest
Honey and hot sauce or chili seasoning

How to make it

Cut thighs into 2-inch pieces, season, and thread onto air-fryer-safe skewers. Cook at 390°F for about 12–15 minutes, turning halfway. Brush with a light honey-hot-sauce glaze during the final 2 minutes.

Lower-fat change: Greatly reduce or eliminate olive oil and butter from the glaze.

VIEW AB'S ORIGINAL RECIPE →

#7 AIR FRYER

Lower-Fat Honey Chipotle BBQ Chicken Thighs

~310Calories

~35 gProtein

~22 gCarbs

~9 gFat

Ingredients

Boneless, skinless chicken thighs only
Smoked paprika, garlic powder and chipotle seasoning
BBQ sauce and a small amount of honey
Cooking spray

How to make it

Season the trimmed thighs and air fry at 390°F for about 15–18 minutes, flipping halfway. Mix a small amount of BBQ sauce, honey and chipotle seasoning, then brush on a thin glaze during the final 2–3 minutes.

Lower-fat change: Use thigh meat only, no wings, and keep the BBQ-honey mixture to a thin finishing glaze.

VIEW AB'S ORIGINAL RECIPE →

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Using these in the 7-day plan: Replace a chicken-based lunch or dinner with one of these recipes while keeping the same vegetable and whole-grain sides. For the honey-mustard chicken with potatoes, the potatoes already count as the meal's starch. Nutrition values shown here are estimates for the modified lower-fat versions.

Weekly Grocery List

Shopping status: Check anything you still need. Uncheck it when it goes into your cart. These checkboxes stay in sync with the Shopping List above and save on this device.

Category	Items
Protein	Chicken breastBoneless skinless chicken thighsLean ground turkeyTurkey meatballsSalmonCodTuna in waterLean sirloinEggsEgg whitesPlain Greek yogurtLow-fat cottage cheeseWhey protein powderLentilsChickpeasBlack beans
Carbohydrates	Old-fashioned oatsQuinoaBrown riceSweet potatoesWhite or gold potatoesWhole-grain wrapsWhole-grain breadWhole-grain pitaRice cakesApplesOrangesBananasPeachesBerries
Vegetables	SpinachBroccoliPeppersZucchiniCarrotsGreen beansTomatoesCucumberCeleryMixed greensOnionsCorn
Healthy fats	Olive oilAvocadoWalnutsAlmondsNatural peanut butterChia seedsGround flaxseed
Smoothie supplies	BlueberriesProtein powderCinnamonLemons or limesWaterIce
Chicken-thigh recipe pantry	Fresh garlicOreganoPaprikaSmoked paprikaGarlic powderOnion powderDry mustardDijon mustardReduced-sodium soy sauceApple cider vinegarHot sauceChipotle seasoningBBQ sauceHoneyCooking spray

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Important Adjustments

Use mostly 5-ounce meat portions instead of 6 ounces to keep daily protein near 140–155 grams.
Keep meals about 3 to 4 hours apart.
Use the smoothie as a replacement meal or snack, not an additional meal.
Drink water before, during and after exercise.
On a day combining a full 10,000-step walk and weight training, add only about 150–250 calories when recovery or hunger requires it.
Examples include a banana with Greek yogurt, a small protein shake with fruit, or ½ cup rice with 3 ounces of chicken.
Follow the prescription instructions for mycophenolate and do not change medication timing to fit the meal plan without confirming the instructions.
Wash produce carefully, use pasteurized dairy and cook eggs, poultry, fish and meat thoroughly.

Stop exercising and seek medical guidance for chest pain, dizziness, unusual or rapidly worsening shortness of breath, a major decline in oxygen saturation, or muscle weakness that is clearly worse than your normal level.

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Signature Beverages

Ginger Slice Visual Guide

For tea infusion, ginger should be cut into thin, smooth, even slices so the flavor releases gradually without becoming overpowering. The slices should look uniform and be thin enough to infuse cleanly while remaining easy to remove from the pitcher.

Thin slices (about ⅛ inch)
Smooth, even cuts
2–6 slices depending on desired strength
Add slices after brewing
Remove after 12–24 hours for lighter flavor

SIGNATURE BEVERAGE

Signature Pineapple-Citrus Green Tea

Serving size: 8 oz (1 cup). Nutrition values below are per 8 oz serving.

~55Calories

0 gProtein

~15 gCarbs

0 gFat

~13 gSugar

Ingredients

8–10 green tea bags
4 bottles of water
2 limes
1 lemon
⅓ cup agave
½ cup pineapple juice
3–4 ginger slices
Sparkling water added per glass

Instructions

Brew tea for 3 minutes.
Add agave while warm.
Add citrus and pineapple.
Add ginger slices.
Refrigerate.
Add sparkling water only when serving each glass.

Macro estimate: Approximately per 8 oz serving before sparkling water. Values vary by brand and exact citrus yield.

FROZEN FRUIT VERSION

Strawberry Citrus Green Tea

Serving size: 8 oz (1 cup). Nutrition values below are per 8 oz serving.

~50–70Calories

0 gProtein

~13–18 gCarbs

0 gFat

~11–17 gSugar

Ingredients

8–10 green tea bags
4 bottles of water
2 limes
1 lemon
⅓–½ cup agave
½ cup frozen strawberries (thawed 5–10 minutes)
Sparkling water added per glass

Instructions

Blend strawberries with a small amount of tea and agave.
Strain through a fine mesh strainer.
Add strained fruit essence to the pitcher.
Refrigerate.
Add sparkling water per glass.

Macro estimate: Approximately per 8 oz serving before sparkling water. The range reflects using ⅓–½ cup agave.

FROZEN FRUIT VERSION

Cherry Citrus Green Tea

Serving size: 8 oz (1 cup). Nutrition values below are per 8 oz serving.

~53–73Calories

0 gProtein

~14–19 gCarbs

0 gFat

~12–18 gSugar

Ingredients

8–10 green tea bags
4 bottles of water
2 limes
1 lemon
⅓–½ cup agave
½ cup frozen cherries (pitted or halved)
Sparkling water added per glass

Instructions

Blend cherries with a small amount of tea and agave.
Strain.
Add strained fruit essence to the pitcher.
Refrigerate.
Add sparkling water per glass.

Macro estimate: Approximately per 8 oz serving before sparkling water. The range reflects using ⅓–½ cup agave.

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Your Starting Information

Blueberry Protein Smoothie

Ingredients

Meal Timing

7:00 a.m. Gym Schedule

2:00 p.m. Gym Schedule

Suggested Weekly Exercise Schedule

Monday–Saturday Meal, Macro & Exercise Plan

Blueberry Protein Smoothie — Workout Substitute

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Weekly Shopping Checklist

Protein

Carbohydrates & Fruit

Vegetables

Healthy Fats & Pantry

Signature Beverages

7-Day Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Smoothies

Nine Protein-Packed Smoothies

Quick Reference: Protein Comparison

Macro Percentage Breakdown by Smoothie

1. Watermelon Smoothie

Ingredients

Instructions

Protein Breakdown

Ingredient Notes

Nutrition Per Serving

Ingredient Grams and Weight Percentage

2. Blueberry Banana Protein Cream Smoothie

Ingredients

Instructions

Protein Breakdown

Ingredient Notes

Nutrition Per Serving

Ranking in the Guide

Ingredient Grams and Weight Percentage

3. Best Green Smoothie

Ingredients

Instructions

Protein Breakdown

Ingredient Notes

Nutrition Per Serving

Ingredient Grams and Weight Percentage

Optional Add-Ins

Ingredient Swaps

4. Strawberry Protein Shake

Ingredients

Instructions

Protein Breakdown

Ingredient Notes

Nutrition Per Serving

Ingredient Grams and Weight Percentage

5. Creamy Mango Smoothie

Ingredients

Instructions

Protein Breakdown

Ingredient Notes

Nutrition Per Serving

Ingredient Grams and Weight Percentage

6. Power Cherry Smoothie

Ingredients

Instructions

Protein Breakdown

Ingredient Notes

Nutrition Per Serving

Ingredient Grams and Weight Percentage

7. Berry Protein Blast

Ingredients