* Day 1

Daily guidelines

  • Focus: Light carb load (~100g from veggies, berries, and oats)

  • Fiber goal: ~35g

  • Include calcium-rich foods (Greek yogurt, chia seeds, leafy greens)

  • Moderate fats from avocado, nuts, olive oil

Meal Plan

Breakfast (400 cal, 25g protein)

  • ¾ cup nonfat Greek yogurt (plain)

  • ¼ cup blueberries

  • 2 tbsp chia seeds

  • 1 tbsp almond butter

  • Sprinkle of cinnamon

Snack (150 cal, 10g protein)

  • Protein shake (1 scoop whey isolate + water/unsweetened almond milk)

Lunch (450 cal, 28g protein)

  • 4 oz grilled salmon

  • 2 cups mixed greens + 1 cup spinach

  • ½ avocado

  • 1 tbsp olive oil + lemon juice

  • ½ cup roasted chickpeas

Snack (200 cal, 5g protein)

  • 1 oz almonds (about 23 nuts)

  • 1 small orange

Dinner (600 cal, 22g protein)

  • 4 oz grilled chicken breast

  • 1 cup roasted cauliflower + 1 cup broccoli

  • 1 tsp olive oil for roasting

  • ½ cup cooked lentils

  • Sprinkle parmesan (~2 tbsp) for calcium

Approx. totals:
Calories: 1800 | Protein: 90g | Calcium: 1250mg | Fiber: 38g

*Day 2

Daily guidelines

  • Focus: Lean protein and cruciferous vegetables

  • Keep carbs low (under ~90g)

  • Add extra calcium via fortified plant milk or yogurt

  • Healthy fats from olive oil, nuts, and seeds

Meal Plan

Breakfast (400 cal, 27g protein)

  • Smoothie:

    • 1 scoop vanilla whey protein

    • 1 cup unsweetened soy milk (300mg calcium)

    • ½ banana

    • 1 tbsp flaxseed

    • ½ cup frozen spinach

Snack (150 cal, 10g protein)

  • 2 boiled eggs

  • Sprinkle of sea salt

Lunch (450 cal, 25g protein)

  • 4 oz grilled turkey breast

  • 2 cups kale salad with ½ cup cherry tomatoes

  • 1 tbsp olive oil + apple cider vinegar

  • ¼ cup feta cheese

Snack (200 cal, 5g protein)

  • 1 oz walnuts

  • 1 small pear

Dinner (600 cal, 23g protein)

  • 4 oz baked cod

  • 1 cup sautéed zucchini + 1 cup mushrooms

  • ½ cup quinoa

  • 1 tsp olive oil

  • 1 tbsp tahini

Approx. totals:
Calories: 1800 | Protein: 90g | Calcium: 1200mg | Fiber: 36g

* Day 3

Daily guidelines

  • Focus: Plant-forward protein

  • Include seeds, tofu, and leafy greens for calcium

  • Keep carbs modest and fiber high

Meal Plan

Breakfast (350 cal, 23g protein)

  • ¾ cup cottage cheese

  • ½ cup raspberries

  • 1 tbsp ground flaxseed

  • 1 tsp honey

Snack (150 cal, 10g protein)

  • Protein bar (look for ~10g protein, ≤10g sugar)

Lunch (450 cal, 25g protein)

  • ½ block firm tofu (about 150g) sautéed with tamari

  • 1.5 cups stir-fried mixed vegetables (broccoli, bok choy, carrots)

  • ½ tbsp sesame oil

  • 1 tsp sesame seeds

Snack (200 cal, 5g protein)

  • 1 oz pumpkin seeds

  • 1 small apple

Dinner (650 cal, 27g protein)

  • 4 oz grilled shrimp

  • 1.5 cups roasted Brussels sprouts + 1 cup asparagus

  • 1 tsp olive oil

  • ½ cup cooked lentils

  • Sprinkle nutritional yeast (~2 tbsp = 80mg calcium)

Approx. totals:
Calories: 1800 | Protein: 90g | Calcium: 1250mg | Fiber: 40g

* General Notes

  • Hydration: Aim for at least 2 liters of water/day. Herbal tea adds variety.

  • Calcium balance: Alternate between dairy and fortified plant sources to vary intake.

  • Supplements: If you struggle to meet calcium or fiber goals consistently, a calcium + vitamin D supplement or psyllium husk fiber may help.

  • Carbs: These plans average ~90–110g/day, focusing on vegetables, legumes, and a little fruit.