| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER/LATE-NIGHT SNACK |
| Tofu scramble & toast/ Pear | Tuna sandwich/ Banana & nut butter | Chicken tacos & slaw |
| Egg bites & smoothie/ Orange | Chicken soup/ Almonds | Salmon, veggies & rice |
| Egg bites & smoothie/ Apple | Chicken soup/ Banana | Chicken Caesar salad |
| Egg bites & smoothie/ Peach | Chicken soup/ Almonds | Gnocchi, beans & veggies |
| Muesli/ Hummus & bell pepper | Chicken soup/ Almonds | Cabbage roll skillet & salad/ Peach |
| Muesli/ Yogurt & blackberries | Chicken salad/ Almonds | Chicken pasta & veggies/ Dark chocolate |
| Muesli/ Cottage cheese snack jar | Chicken salad/ Almonds | Enchiladas/ Dark chocolate |
Day 1
Photographer: Jen Causey
Breakfast (427 calories)
Morning Snack (131 calories)
Lunch (540 calories)
Afternoon Snack (263 calories)
- 1 medium banana
- 1½ Tbsp. natural peanut butter
Dinner (636 calories)
Daily Totals: 1,997 calories, 96g fat, 116g protein, 185g carbohydrate, 34g fiber, 2,161mg sodium
Make it 1,800 calories: Omit toast with butter at breakfast and change A.M. snack to 1 medium orange.
Make it 2,200 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 2
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (512 calories)
Morning Snack (35 calories)
Lunch (683 calories)
Afternoon Snack (248 calories)
Dinner (537 calories)
Daily Totals: 2,015 calories, 91g fat, 116g protein, 198g carbohydrate, 29g fiber, 2,002mg sodium
Make it 1,800 calories: Omit yogurt at lunch and brown rice at dinner.
Make it 2,200 calories: Add 1 ounce dark chocolate and ½ cup raspberries as an evening snack.
Day 3
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Breakfast (512 calories)
Morning Snack (95 calories)
Lunch (683 calories)
Afternoon Snack (105 calories)
Dinner (622 calories)
Daily Totals: 2,017 calories, 87g fat, 116g protein, 209g carbohydrate, 34g fiber, 1,938mg sodium
Make it 1,800 calories: Omit yogurt at lunch and change P.M. snack to ¼ cup blueberries.
Make it 2,200 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.
Day 4
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Breakfast (512 calories)
Morning Snack (59 calories)
Lunch (683 calories)
Afternoon Snack (248 calories)
Dinner (496 calories)
Daily Totals: 1,997 calories, 94g fat, 95g protein, 208g carbohydrate, 32g fiber, 2,101mg sodium
Make it 1,800 calories: Change A.M. snack to 1 medium apple, omit yogurt at lunch and change P.M. snack to 1 large pear.
Make it 2,200 calories: Add 1 ounce dark chocolate and ½ cup raspberries as an evening snack.
Day 5
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Breakfast (453 calories)
Morning Snack (132 calories)
- ¼ cup hummus
- 1 cup sliced bell pepper
Lunch (683 calories)
Afternoon Snack (248 calories)
Dinner (442 calories)
Evening Snack (59 calories)
Daily Totals: 2,016 calories, 84g fat, 107g protein, 218g carbohydrate, 36g fiber, 2,227mg sodium
Make it 1,800 calories: Omit hummus at A.M. snack and change P.M. snack to 1 large pear.
Make it 2,200 calories: Add 1 cup low-fat plain kefir to breakfast and a (0.5-oz.) piece of dark chocolate to the evening snack.
Day 6
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (453 calories)
Morning Snack (98 calories)
- ½ cup low-fat plain strained (Greek-style) yogurt
- ¼ cup blackberries
Lunch (483 calories)
Afternoon Snack (248 calories)
Dinner (561 calories)
Evening Snack (156 calories)
- 1-oz. piece dark chocolate
Daily Totals: 1,999 calories, 82g fat, 109g protein, 217g carbohydrate, 38g fiber, 1,721mg sodium
Make it 1,800 calories: Change P.M. snack to 1 clementine.
Make it 2,200 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. chopped walnuts to A.M. snack.
Day 7
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Breakfast (453 calories)
Morning Snack (215 calories)
Lunch (473 calories)
Afternoon Snack (248 calories)
Dinner (473 calories)
Evening Snack (156 calories)
- 1-oz. piece dark chocolate
Daily Totals: 2,017 calories, 92g fat, 88g protein, 220g carbohydrate, 42g fiber, 1,912mg sodium
Make it 1,800 calories: Change A.M. snack to ¼ cup blueberries.
Make it 2,200 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium peach to the evening snack.
Frequently Asked Questions
-
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Quick & Easy Healthy Recipes.
-
Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 427 to 512 calories while the lunches span 473 to 683 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
-
Why is there not a 1,200 calorie modification?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
-
Do I need to count calories to eat healthy?No, if you do not enjoy counting calories, you definitely do not need to do it to eat healthy. In fact, some professionals and dietitians recommend against counting calories. Instead, try focusing on your body’s hunger and fullness cues and being mindful of how you feel when eating your meals.
Health Benefits of Fiber
Fiber is found in fruits, vegetables, beans, lentils and whole grains, like oats, whole-wheat products and bulgur. Fiber is an important nutrient with many health benefits, including improved digestion, blood sugar levels and heart health. Plus, fiber has staying power, meaning foods rich in fiber help us stay full between meals. Unfortunately, many of us are falling short of our daily fiber intake. As a result, the 2020-2025 Dietary Guidelines for Americans tagged fiber as a nutrient of public health concern in the United States. The USDA lists the Daily Value for fiber as 28 grams for a 2,000-calorie diet. When increasing the fiber in your diet, do it gradually, and increase your fluid intake also to prevent any digestive discomfort.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
