Meal Plan at a Look
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Oatmeal/ Yogurt parfait
Panini/ Apple & nut butter
Roasted salmon & greens
Bean burrito/ Protein smoothie
Salmon desserts/ Cottage cheese jar
Hen pasta
Bean burrito/ Protein smoothie
Salmon Muffins/ Cottage cheese jar
Turkey burgers & smashed potatoes
Bean burritos/ Protein smoothie
Salmon desserts/ Cottage cheese jar
Roasted veggies with halloumi
Bean burritos/ Protein smoothie
Salmon desserts/ Cottage cheese jar
Lemon pasta with shrimp
Polenta & eggs/ Yogurt parfait
White bean salad/ Apple
Cod with lentils
Avocado toast/ Yogurt parfait
White bean salad/ Apple & nut butter
Enchiladas
Day 1
Breakfast (341 Energy)
● 1 serving Oatmeal with Fruit & Nuts
Morning Snack (351 Energy)
● 1 cup Greek yogurt, plain
● ½ cup raspberries
● 3 tablespoons chia seeds
Lunch (474 energy)
● 1 serving Hen Pesto Panini
Afternoon Snack (193 Energy)
● 1 serving Apple with Cinnamon Almond Butter
Dinner (447 Energy)
● 1 serving Roasted Salmon with Smoky Chickpeas & Greens
Each day totals: 1,806 energy, 75 g fats, 132 g protein, 159 g carbohydrates, 38 g fiber, 1,610 mg sodium
To make it 1,500 energy: Omit Greek yogurt and chia seeds from morning snack
To make it 2,000 energy: Add All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as a night snack
Day 2
Photographer: Jen Causey, Meals Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (379 Energy)
● 1 serving Make-Forward Spinach & Black Bean Burritos
Morning Snack (230 Energy)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Do-it-yourself Protein Powder, added to smoothie
Lunch (466 energy)
● 1 serving Simple Salmon Muffins with Arugula Salad
● ½ cup blueberries
Afternoon Snack (195 Energy)
● 1 serving All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (538 Energy)
● 1 serving One-Pan Hen Parmesan Pasta
Each day totals: 1,807 energy, 72 g fats, 123 g protein, 155 g carbohydrates, 30 g fiber, 2,158 mg sodium
To make it 1,500 energy: Omit Do-it-yourself Protein Powder from morning snack and omit afternoon snack
To make it 2,000 energy: Add Apple with Cinnamon Almond Butter as a night snack
Day 3
Photographer / Brie Passano, Meals Stylist / Annie Probst, Prop Stylist / Holly Raibikis
Breakfast (379 Energy)
● 1 serving Make-Forward Spinach & Black Bean Burritos
Morning Snack (230 Energy)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Do-it-yourself Protein Powder, added to smoothie
Lunch (525 energy)
● 1 serving Simple Salmon Muffins with Arugula Salad
● 1 pear
Afternoon Snack (195 Energy)
● 1 serving All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (496 Energy)
● 1 serving Mushroom-Swiss Turkey Burgers
● 1 serving Lemon-Parmesan Crispy Smashed Potatoes
Each day totals: 1,825 energy, 81 g fats, 119 g protein, 146 g carbohydrates, 32 g fiber, 2,251 mg sodium
To make it 1,500 energy: Omit morning snack and omit pear from lunch
To make it 2,000 energy: Add Apple with Cinnamon Almond Butter as a night snack
Day 4
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Meals Stylist: Chelsea Zimmer
Breakfast (379 Energy)
● 1 serving Make-Forward Spinach & Black Bean Burritos
Morning Snack (230 Energy)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Do-it-yourself Protein Powder, added to smoothie
Lunch (525 energy)
● 1 serving Simple Salmon Muffins with Arugula Salad
● 1 pear
Afternoon Snack (195 Energy)
● 1 serving All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (491 Energy)
● 1 serving Roasted Veggies with Halloumi & Chickpeas
Each day totals: 1,820 energy, 89 g fats, 103 g protein, 143 g carbohydrates, 34 g fiber, 2,052 mg sodium
To make it 1,500 energy: Omit morning snack and omit pear from lunch
To make it 2,000 energy: Add Apple with Cinnamon Almond Butter as a night snack
Day 5
Breakfast (379 Energy)
● 1 serving Make-Forward Spinach & Black Bean Burritos
Morning Snack (230 Energy)
● 1 serving Creamy Strawberry Smoothie
● 1 serving Do-it-yourself Protein Powder, added to smoothie
Lunch (617 energy)
● 1 serving Simple Salmon Muffins with Arugula Salad
● 1 serving Apple with Cinnamon Almond Butter
Afternoon Snack (195 Energy)
● 1 serving All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (403 Energy)
● 1 serving Creamy Lemon Pasta with Shrimp
Each day totals: 1,824 energy, 78 g fats, 113 g protein, 161 g carbohydrates, 32 g fiber, 1,990 mg sodium
To make it 1,500 energy: Omit Do-it-yourself Protein Powder from morning snack and omit Apple with Cinnamon Almond Butter from lunch
To make it 2,000 energy: Add 1 cup plain Greek yogurt and ½ cup raspberries as a night snack
Day 6
Jason Donnelly
Breakfast (453 Energy)
● 1 serving Polenta Bowls with Roasted Greens & Fried Eggs
Morning Snack (300 Energy)
● 1 cup Greek yogurt, plain
● ½ cup raspberries
● 2 tablespoons chia seeds
Lunch (416 energy)
● 1 serving Excessive-Protein White Bean Salad with Feta & Lemon-Garlic French dressing
Afternoon Snack (95 Energy)
● 1 medium apple
Dinner (561 Energy)
● 1 serving Pan-Seared Cod with Radish & Lentil Salad
Each day totals: 1,824 energy, 86 g fats, 98 g protein, 139 g carbohydrates, 39 g fiber, 991 mg sodium
To make it 1,500 energy: Omit morning snack
To make it 2,000 energy: Add All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as a night snack
Day 7
Breakfast (439 Energy)
● 1 serving Avocado Toast with Burrata
Morning Snack (351 Energy)
● 1 cup Greek yogurt, plain
● ½ cup raspberries
● 3 tablespoons chia seeds
Lunch (416 energy)
● 1 serving Excessive-Protein White Bean Salad with Feta & Lemon-Garlic French dressing
Afternoon Snack (193 Energy)
● 1 serving Apple with Cinnamon Almond Butter
Dinner (415 Energy)
● 1 serving Adobo Hen & Kale Enchiladas
Each day totals: 1,814 energy, 90 g fats, 101 g protein, 175 g carbohydrates, 51 g fiber, 960 mg sodium
To make it 1,500 energy: Omit Greek yogurt and chia seeds from morning snack
To make it 2,000 energy: Add All the pieces Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as a night snack
Incessantly Requested Questions
Is it OK to combine and match meals if there’s one I don’t like?
Sure! This meal plan is supposed to function inspiration. It doesn’t must be adopted precisely to reap the advantages. When selecting recipes, we made positive to verify the energy, fiber, protein and sodium to align with the parameters of this plan and be inside our sodium limits. In case you’re making a recipe swap, it might be useful to decide on a recipe with related energy, fiber, protein and sodium ranges. For extra inspiration, take a look at these scrumptious Wholesome Growing older Recipes.
Can I eat the identical breakfast or lunch daily?
Undoubtedly, it’s advantageous to eat the identical breakfast or lunch daily. The breakfasts vary from 350 to 450 energy whereas the lunches span 400 to 600 energy. These ranges are pretty shut, although for those who’re carefully monitoring your energy or different vitamins, like protein, it’s possible you’ll wish to alter a snack or two.
Why is there not a 1,200 calorie modification?
We now not present modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Tips for Individuals means that limiting energy to 1,200 per day is just too low for most individuals to fulfill their dietary wants, plus it’s unsustainable for long-term well being and well-being.
How Protein Advantages Wholesome Growing older
Protein performs a central function in wholesome growing older by offering the constructing blocks (amino acids) wanted to restore, construct and keep muscle tissue. As we become older, our our bodies naturally start to lose muscle mass, a situation generally known as sarcopenia. This gradual decline may end up in decreased mobility and the next danger of falls and fractures. Subsequently, older adults usually want extra protein—coupled with resistance coaching—to extend and protect muscle mass and power. As such, older adults ought to purpose to devour 1.0 to 1.6 grams of protein per kilogram of physique weight every day. Consuming extra protein additionally helps bone density and immune operate, nutrient transport and hormone manufacturing. Prioritizing protein in every meal and snack may also help assist mobility, independence and enhance your total well being later in life.
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 life-style purpose it’s concentrating 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 alter as you see match.
Dig Deeper
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