A new year presents the perfect opportunity for new eating habits.
Dr. Ian Smith joined "Good Morning America" on Tuesday to share meal plan options to start 2026 off on a healthy note.
The healthy and well-balanced meal planning technique comes from Smith's new book, "The Last 15: Say Goodbye to those Most Stubborn Pounds," released in November.
In the book, Smith breaks down the adaptable nature of metabolism and shares a seven-week program designed to help people with sustainable weight loss.
Read on below for sample meal plans from the first two weeks of the book’s seven-week program.
Scrambled Eggs & Avocado Toast
2 whole eggs + 2 egg whites (3 eggs + 2 whites men)
1 tsp olive oil for cooking
1 slice sprouted-grain bread
¼ avocado (½ for men)
½ cup spinach, sautéed
Salt and pepper to taste
Grilled Chicken Quinoa Salad
4 oz grilled chicken (5 oz men)
½ cup cooked quinoa (¾ cup men)
2 cups mixed greens
Dressing:
1 tbsp olive oil + ½ tbsp lemon juice
Salmon + Sweet Potato + Asparagus
4 oz salmon (6 oz men)
½ medium sweet potato, diced (season with cumin, chili powder, garlic powder, salt and pepper and olive oil, then roast)
1 cup of asparagus
1 tsp olive oil
Salt and pepper to taste
Overnight Oats + Protein
½ cup oats
1 cup unsweetened almond milk
1 scoop (30 g) protein powder
1 tbsp walnuts
½ banana
Macros: 36 P / 34 C / 9 F
Grilled Chicken Bowl
4 oz chicken (5 oz men)
½ cup wild or brown rice (¾ cup men)
1 cup spinach or kale
1 tsp olive oil
Salt and pepper to taste
Macros: 42 P / 34 C / 12 F
Turkey Stir-Fry
4 oz lean ground turkey (5 oz men)
1½ cups stir-fried veggies
½ cup brown rice (¾ cup men)
1 tsp sesame oil
Macros: 40 P / 32 C / 12 F
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