Meal Plan at a Look
Breakfast/ A.M. Snack
Lunch/ P.M. Snack
Dinner/ Night Snack
Tofu scramble/ Cottage cheese snack jar
Hen, spinach & feta wraps/ Pear
Lemon-garlic salmon & cucumber salad/ Strawberry yogurt bark
Strawberry & peanut butter in a single day oats/ Yogurt parfait
Zucchini noodles with Bolognese/ Stuffed mini peppers
Hen & cabbage stir-fry/ Strawberry yogurt bark
Strawberry & peanut butter in a single day oats/ Cottage cheese snack jar
Zucchini noodles with Bolognese/ Stuffed mini peppers
Carne asada tacos & slaw/ Strawberry yogurt bark
Strawberry & peanut butter in a single day oats/ Yogurt parfait
Zucchini noodles with Bolognese/ Strawberry yogurt bark
Egg noodles with tofu & peanut sauce
Yogurt parfait/ Cottage cheese snack jar
Zucchini noodles with Bolognese/ Stuffed mini peppers
Hen & mushroom skillet/ Strawberry yogurt bark
Tofu scramble/ Yogurt parfait
Hen & mushroom skillet/ Stuffed mini peppers
Tuna rice bowl/ Strawberry yogurt bark
Yogurt parfait/ Cottage cheese snack jar
Hen & mushroom skillet/ Stuffed mini peppers
Za’atar rooster with chickpeas/ Strawberry yogurt bark
Day 1
Hen, Spinach & Feta Wrap.
Photographer: Grant Webster, Meals Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
Breakfast (341 energy)
A.M. Snack (195 energy)
Lunch (343 energy)
P.M. Snack (131 energy)
Dinner (402 energy)
Night Snack (68 energy)
Each day Totals: 1,510 energy, 68g fats, 108g protein, 119g carbohydrate, 33g fiber, 1,585mg sodium.
Make it 1,800 energy: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie.
Make it 2,000 energy: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie plus add 1 serving Entire-Wheat Couscous with Parmesan & Peas to dinner.
Day 2
Excessive-Protein Strawberry & Peanut Butter In a single day Oats.
Photographer: Rachel Marek, Meals stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Breakfast (331 energy)
A.M. Snack (301 energy)
Lunch (311 energy)
P.M. Snack (122 energy)
Dinner (392 energy)
Night Snack (34 energy)
Each day Totals: 1,498 energy, 57g fats, 94g protein, 168g carbohydrate, 30g fiber, 1,400mg sodium.
Make it 1,800 energy: Add 2 Tbsp. almond butter to the apple at lunch and enhance to 4 servings Strawberry-Chocolate Greek Yogurt Bark at night snack.
Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. almond butter to the apple at lunch, add 1 cup cherries to P.M. snack and enhance to 4 servings Strawberry-Chocolate Greek Yogurt Bark at night snack.
Day 3
White Bean–Stuffed Mini Bell Peppers.
Photographer: Brie Goldman, Meals Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Breakfast (331 energy)
A.M. Snack (195 energy)
Lunch (347 energy)
P.M. Snack (122 energy)
Dinner (401 energy)
Night Snack (68 energy)
Each day Totals: 1,476 energy, 53g fats, 93g protein, 157g carbohydrate, 31g fiber, 1,688mg sodium.
Make it 1,800 energy: Add 1 cup low-fat plain kefir to breakfast and substitute 1 serving Guacamole Chopped Salad for the Spicy Cabbage Slaw at dinner.
Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, substitute 1 serving Guacamole Chopped Salad for the Spicy Cabbage Slaw at dinner and add ¼ cup unsalted dry-roasted almonds to night snack.
Day 4
Strawberry-Chocolate Greek Yogurt Bark.
Breakfast (331 energy)
A.M. Snack (279 energy)
1 cup low-fat plain strained (Greek-style) yogurt 1 cup blackberries1 Tbsp. chia seeds
Lunch (311 energy)
P.M. Snack (34 energy)
Dinner (542 energy)
Each day Totals: 1,503 energy, 67g fats, 88g protein, 151g carbohydrate, 30g fiber, 1,085mg sodium.
Make it 1,800 energy: Add 1 cup low-fat plain kefir to breakfast and a couple of Tbsp. almond butter to the apple at lunch.
Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. almond butter to the apple at lunch and add ¼ cup unsalted dry-roasted almonds as a night snack.
Day 5
Creamy Hen, Mushroom & Spinach Skillet Casserole.
Photographer: Rachel Marek, Meals Stylist: Annie Probst
Breakfast (353 energy)
A.M. Snack (195 energy)
Lunch (311 energy)
P.M. Snack (122 energy)
Dinner (448 energy)
Night Snack (68 energy)
Each day Totals: 1,506 energy, 64g fats, 93g protein, 146g carbohydrate, 32g fiber, 1,912mg sodium.
Make it 1,800 energy: Add 2 Tbsp. almond butter to the apple at lunch and enhance to 4 servings Strawberry-Chocolate Greek Yogurt Bark at night snack.
Make it 2,000 energy: Improve to five Tbsp. chopped pecans at breakfast, add 2 Tbsp. almond butter to the apple at lunch, substitute 1 serving Anti-Inflammatory Strawberry & Kale Salad with Burrata for the Easy Carrot & Cabbage Salad at dinner and enhance to 4 servings Strawberry-Chocolate Greek Yogurt Bark at night snack.
Day 6
Canned Tuna Rice Bowl.
Photographer: Jen Causey, Meals Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
Breakfast (341 energy)
A.M. Snack (279 energy)
1 cup low-fat plain strained (Greek-style) yogurt 1 cup blackberries1 Tbsp. chia seeds
Lunch (337 energy)
P.M. Snack (122 energy)
Dinner (394 energy)
Night Snack (34 energy)
Each day Totals: 1,511 energy, 68g fats, 108g protein, 131g carbohydrate, 34g fiber, 1,742mg sodium.
Make it 1,800 energy: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie.
Make it 2,000 energy: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie plus add ¼ cup unsalted dry-roasted almonds as a night snack.
Day 7
Every part Bagel Cottage Cheese Snack Jar with Bell Peppers and Chickpeas.
Photographer: Jen Causey, Meals Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (357 energy)
1 cup low-fat plain strained Greek-style yogurt
2 Tbsp. chopped pecans
1 Tbsp. chia seeds
½ cup raspberries
1 serving No-Sugar-Added Chia Seed Jam
A.M. Snack (195 energy)
Lunch (337 energy)
P.M. Snack (122 energy)
Dinner (417 energy)
Night Snack (68 energy)
Each day Totals: 1,505 energy, 64g fats, 102g protein, 128g carbohydrate, 31g fiber, 1,625mg sodium.
Make it 1,800 energy: Add 1 medium orange to lunch and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner.
Make it 2,000 energy: Add 1 medium orange to lunch, add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner and add ¼ cup unsalted dry-roasted almonds to night snack.
Continuously Requested Questions
Is it OK to combine and match meals if there may be one I don’t like?
If there’s a meal you don’t like, be at liberty to repeat a meal on this plan or browse a few of our different high-protein recipes for added inspiration. For reference, we aimed for 1,500 energy per day, at the least 80 grams of protein and 30 grams of fiber per day and a day by day max of two,300 milligrams of sodium, as really helpful by the Dietary Tips for People. As a result of GLP-1 drugs are sometimes used to assist handle excessive blood sugar, we additionally selected recipes that meet our diabetes-friendly parameters.
Can I eat the identical breakfast or lunch on daily basis?
Sure, be at liberty to eat the identical breakfast and lunch on daily basis if it’s simpler on your routine. All the breakfast and lunch choices are high-protein and have related calorie ranges, so a easy swap ought to work for most individuals.
Why is there not a modification for 1,200 energy?
We not present modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Tips for People means that limiting energy to 1,200 per day is just too low for most individuals to satisfy their dietary wants, plus it’s unsustainable for long-term well being and well-being.
Why ought to I concentrate on protein when reducing weight?
Specializing in protein while you’re attempting to reduce weight has many advantages. It’s filling and promotes satiety, which is useful when consuming fewer energy. It additionally helps stop muscle loss, which might happen while you reduce weight. Common train, together with power coaching, together with consuming loads of protein, might help stop this.
Different Ideas for Wholesome Weight Loss
Eat Common Meals: Individuals who eat three common meals a day at predictable instances usually tend to reduce weight than individuals who commonly skip meals or combine up their meal routine. Individuals who snacked commonly, consumed drinks with energy and drank alcohol have been much less more likely to expertise weight reduction. Stepping into an everyday meal routine could also be a useful technique to facilitate weight reduction. Give attention to Fiber and Protein: Fiber is a vital nutrient linked to improved coronary heart well being, a decrease danger of sort 2 diabetes, decrease physique weight and improved intestine well being. Analysis reveals that individuals who prioritize protein and fiber typically expertise weight reduction and have decrease physique weights. Fiber-rich meals embody entire grains, legumes, nuts, seeds and most fruit and veggies. Good protein sources embody fish, poultry, meat, strained (Greek-style) yogurt, cottage cheese, cheese, legumes, soy, eggs and extra.Search Help: It’s no secret that weight reduction could be difficult. In case you’re struggling, contemplate buddying up with a pal to assist share meal concepts or start an train routine collectively. You might also need to attain out to a registered dietitian for added assist. Skip Excessive-Added-Sugar Drinks: Commonly ingesting a excessive quantity of sugar-sweetened drinks, resembling soda, sweetened espresso and teas and sports activities drinks, is repeatedly linked to weight achieve and weight problems. Alternatively, limiting these drinks is linked to weight reduction. Reaching for water as the principle supply of hydration might help assist weight-loss efforts.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and scrumptious. Every meal plan meets particular parameters relying on the well being situation and/or way of life objective it’s focusing on and is analyzed for accuracy utilizing the diet database, ESHA Meals Processor. As dietary wants differ from individual to individual, we encourage you to make use of these plans as inspiration and modify as you see match.
Dig Deeper
The 5 Greatest Proteins to Eat If You’re Taking a Weight-Loss Remedy, Beneficial by a Dietitian
6 Frequent Facet Results from Taking a GLP-1 Remedy—and Methods to Handle Them
