The Ultimate Summer 7-Day Diet Plan

Before You Get Started: Read This

We are all typically pressed for time in the morning, so all seven breakfasts are a blend of fruits and veggies, and take minimal effort or time to make. If you want, make a little extra blend and pour it into freezer pop molds — these are a great after dinner treat when you want to reach for something sweet.

Each salad in our lunch plan is plant based, but if you feel you need more energy, add four ounces of grilled chicken or fish.

The daily snacks can be consumed in the morning or the afternoon. If you feel like you need an additional snack, no problem — you can add an additional cup of fruit each day.

Dinner is intended to be quick and easy to prepare. It is also plant based, so the protein consists of a bean or legume, and there is also an intact grain. The best way to consume grains is to prepare them yourself without salt or oil. But since we are all pressed for time, feel free to used rinsed canned beans.

As for beverages, drink lots of green tea throughout the day — hot or iced — and plenty of water. At night, have some sparkling mineral water with fresh squeezed lime and one ounce of pure 100 percent unsweetened pomegranate, cherry, or blueberry juice.

Monday
Breakfast
1 head of romaine lettuce
1 handful spinach
1 cup frozen berries
½ cup water

Lunch
1 head of romaine
1 cup hummus (purchase this pre-made)
1 sliced cucumber
1 tablespoon cold-expeller pressed olive oil
Squeezed fresh lemon

Dinner
1 cup French green lentils
1 cup wild rice
1 cup roasted vegetables

Snacks
½ baked sweet potato topped with ¼ cup granola

Cheats
2 tablespoons dried cranberries


Tuesday

Breakfast
1 banana
4 pitted dates
2 tablespoons organic peanut butter
1 cup plain almond milk

Lunch
1 large sliced heirloom tomato
¼ cup fresh mozzarella cheese
Fresh basil
½ tablespoon aged balsamic reduction
1 tablespoon cold-expeller pressed olive oil

Dinner
1 cup red lentils
1 cup faro
1 cup roasted vegetables

Snacks
1 cup organic plain yogurt mixed with 1 peeled and sliced English cucumber, 1 teaspoon dried dill, and squeezed lemon juice

Cheats
½ cup fresh ricotta cheese and 1 sliced fresh peach



Wednesday

Breakfast
1 peeled and sliced English cucumber
2 pears
1 cup frozen berries
½ cup water

Lunch
3 cups arugula
1 roasted, peeled, and sliced beet
½ avocado
2 tablespoons sunflower seeds
1 tablespoon cold-expeller pressed olive oil
Squeezed fresh lemon

Dinner
1 cup cannellini beans
1 cup barley
1 cup roasted vegetables

Snacks
1 ounce sharp cheddar cheese and 1 sliced apple
¼ cup raw almonds

Cheats
1 ounce dark chocolate


Thursday

Breakfast
1 cup frozen or fresh mango
¼ avocado
1 head romaine
1 handful spinach
½ cup water

Lunch
4 endives, quartered
½ avocado
½ English cucumber
1 tablespoon cold-expeller pressed olive oil
Squeezed fresh lemon

Dinner
1 cup organic soy beans
1 cup black rice
1 cup roasted vegetables

Snacks
Gingered roasted chickpeas: Rinse can of chickpeas, toss with 1 tablespoon olive oil, 1 teaspoon ginger, and bake on 425 for 30 minutes.

Cheats
1 cup organic plain yogurt with 1 tablespoon honey
4 sliced figs


Friday

Breakfast
1 peeled lemon
1 handful spinach
1 head romaine
2 peeled and cored green apples
½ cup water

Lunch
3 cups baby mixed greens
1 cup green beans
½ cup cherry tomatoes
2 hardboiled eggs
1 tablespoon cold-expeller pressed olive oil
½ tablespoon aged balsamic reduction

Dinner
1 cup red kidney beans
1 cup brown rice
1 cup roasted vegetables

Snacks
½ baked sweet potato topped with ¼ cup granola

Cheats
2 tablespoons dried cranberries.


Saturday

Breakfast
1 banana
1 cup strawberries
1 cup plain almond milk
1 handful raw cashews

Lunch
1 head of romaine
1 cup Baba ghanoush (purchase this pre-made)
1 sliced cucumber
1 tablespoon cold-expeller pressed olive oil
Squeezed fresh lemon

Dinner
1 cup adzuki beans
1 cup red quinoa
1 cup roasted vegetables

Snacks
1 cup organic plain yogurt mixed with 1 peeled and sliced English cucumber, 1 teaspoon dried dill, and squeezed lemon juice

Cheats
½ cup fresh ricotta cheese and 1 sliced fresh peach.


Sunday
Breakfast
2 cups ripe mango chunks
2 to 3 tablespoons fresh lime juice
2 cups unsweetened coconut water

Lunch
2 cups of kale
2 sweet apples
¼ cup walnuts
1 tablespoon cold-expeller pressed olive oil
½ tablespoon aged balsamic reduction

Dinner
1 cup black beans
1 cup basmati rice
1 cup roasted vegetables

Snacks
1 ounce sharp cheddar cheese and 1 sliced apple
¼ cup raw almonds

Cheats
1 ounce dark chocolate