This Is How The Perfect Day Of Eating For Walkers Looks Like

Breakfast Options

Aim for 300 calories, at least 15 grams of fiber, 20 grams of protein, and 15 grams of fat.


1. Broccoli-Cheddar Scramble: Scramble 2 lg eggs in 1 tsp olive oil with ½ cup broccoli and 2 Tbsp shredded Cheddar. Serve with 1 cup sliced strawberries.

Nutrition: 300 cals, 19 g protein, 15 g carbs, 9 g fiber, 19 g fat

2. Cereal and Yogurt: ½ cup high-fiber cereal (Kashi GoLean, Fiber One, or All Bran) with 8 oz fat-free plain Greek yogurt, 1 cup raspberries, and 1 Tbsp chopped walnuts.

Nutrition: 310 cals, 28 g protein, 48 g carbs, 22 g fiber, 4 g fat

3. Mediterranean Omelet: 4 egg whites with spinach, onion, and feta cheese on 4 high-fiber crackers.

Nutrition: 285 cals, 35 g protein, 25 g carbs, 20 g fiber, 5 g fat

Lunch Options

Aim for 400 to 450 calories, at least 10 grams of fiber, 20 grams of protein, and 15 grams of fat.


1. Turkey-Cheddar Power Plate: Combine ¼ cups cubed Cheddar, 3 oz oven-roasted turkey breast (3 thick or 6 thin slices), 1 cup raspberries, 1 cup sliced carrots, and 12 almonds on a plate.

Nutrition: 416 cals, 28 g protein, 33 g carb, 15 g fiber, 21 g fat

2. Protein Salad: 3 to 4 oz of any lean, grilled, broiled, baked protein such as white meat chicken, salmon, or turkey breast, on top of a mixed greens salad: 2-4 cups of leafy greens and any assortment of non-starchy vegetables drizzled lightly with a balsamic vinaigrette.
Nutrition: 350 cals, 32 g protein, 32 g carbs, 15 g fiber, 10 g fat

3. Turkey Sandwich: Top a slice of 100% whole wheat bread with 2 oz low-sodium sliced turkey breast, 1 oz light mozzarella cheese, 1 tsp spicy brown mustard, and lots of non-starchy veggies such as sprouts, lettuce, tomato, cucumber, and sliced red onion. Serve with a leafy green side salad + 1 cup broth-based soup (such as lentil soup, see dinner options).

Nutrition: 415 cals, 25 g protein, 50 g carbs, 10 g fiber, 10 g fat

Dinner Options

Aim for roughly 400 calories and at least 10 grams of fiber, 20 grams of protein, and 15 grams of fat.


1. Turkey Avocado Cobb Salad: Top with 2 Tbsp cashews and ½ cup cherries.

Nutrition: 402 cals, 36 g protein, 24 g carbs, 6 g fiber, 19 g fat

2. Perfectly Balanced Plate: Pair 3 to 4 oz of any grilled, broiled, or baked lean protein (such as white meat chicken, tofu, or salmon) with roasted non-starchy vegetables like carrots, broccoli, tomatoes, or brussels sprouts sprinkled with some grated Parmesan or balsamic vinegar. Serve with ⅓ cup whole grains like whole wheat pasta or farron, or, for those avoiding gluten, sub in quinoa or brown rice.

Nutrition: (estimated) 350 cals, 32 g protein, 30 g carbs, 10 g fiber, 11 g fat

3. Lentil Soup

Nonstick cooking spray
2 onions, chopped
½ c carrot, peeled and diced
½ c celery, chopped
2 cloves garlic, minced
1 tsp fresh ginger, peeled and grated
½ Tbsp salt
6 c vegetable stock
2 c lentils
1 (14.5-oz) can diced tomatoes
1½ tsp ground coriander
½ tsp ground cardamom
½ tsp ground cumin
Spray nonstick cooking spray into a large 6-quart pot and heat over medium heat. Once hot, add the onions, carrots, celery, garlic, ginger, and salt. Sauté until the onions are translucent, approximately 6 to 7 minutes. Add the remaining ingredients. Stir to combine. Simmer for 30 minutes or until lentils are soft. Optional: garnish with chopped cashews. Serve alongside high-fiber crackers or side salad. Serves 6. Recipe courtesy F-Factor.
Nutrition: (per 1½ cups) 225 cals, 45 g carbs, 7 g fiber, 12 g protein, 3 g fat

Snack Options

Aim for 150 to 250 calories, at least 8 grams of fiber, 10 grams of protein, and 5 grams of fat.


1. Edamame: Sprinkle 1 cup steamed edamame (in pods) with sea salt to taste.

Nutrition: 179 cals, 15 g protein, 13 g carbs, 5 g fiber, 7 g fat

2. Cherries with Ricotta and Toasted Almonds: ¾ cup frozen pitted cherries, 2 Tbsp part-skim or non-fat ricotta cheese, 1 Tbsp toasted slivered almonds. Heat cherries in microwave until warm, 1 to 2 minutes, and then top with ricotta and almonds.

Nutrition: 150 cals, 6 g protein, 25 g carbs, 3g fiber, 5 grams fat

3. Apple and Peanut Butter: 1 medium apple (or 1 banana) topped with 1 to 2 tsp nut butter

Nutrition: 200 cals, 10 g protein, 30 g carbs, 9 g fiber, 4 g fat