Meal Plan at a Look
Breakfast/ AM Snack
Lunch/ PM Snack
Dinner/ Night Snack
Protein shake/ Nuts & berries
Tzatziki bowl/ Yogurt
Salmon with salad
Chia pudding/ Yogurt
Veggie sandwich/ Tuna salad unfold
Tzatziki bowl
Chia pudding/ Nuts & berries
White hen chili/ Cottage cheese
Baked Brie pasta
Chia pudding/ Apple & nut butter
Veggie sandwich/ Tuna salad unfold
One-pot hen orzo
Chia pudding/ Apple & nut butter
White hen chili/ Yogurt
Sheet-pan tacos
Protein shake/ Cottage cheese
White hen chili/ Nuts & dates
One-pot pasta/ Good cream
Smoothie
One-pot pasta/ Yogurt & dates
Rooster & veggies/ Good cream
Day 1
Photographer Victor Protasio, Meals Stylist Chelsea Zimmer, Prop Stylist Christina Daley
Breakfast (337 Energy)
Morning Snack (256 Energy)
¼ cup unsalted dry-roasted peanuts½ cup blueberries
Lunch (514 energy)
Afternoon Snack (202 Energy)
1 cup nonfat plain Greek yogurt2 clementines
Dinner (514 Energy)
Day by day totals: 1,824 energy, 96 g fats, 95 g protein, 167 g carbohydrates, 36 g fiber, 1,392 mg sodium
To make it 1,500 energy: Omit peanuts from morning snack and omit clementines from afternoon snack.
To make it 2,000 energy: Add 2 hard-boiled eggs to breakfast.
Day 2
Photographer Victor Protasio, Meals Stylist Chelsea Zimmer, Prop Stylist Christina Daley
Breakfast (422 Energy)
Morning Snack (202 Energy)
1 cup nonfat plain Greek yogurt2 clementines
Lunch (534 energy)
Afternoon Snack (149 Energy)
Dinner (514 Energy)
Day by day totals: 1,821 energy, 74 g fats, 87 g protein, 213 g carbohydrates, 43 g fiber, 1,611 mg sodium
To make it 1,500 energy: Cut back to ½ serving of Strawberry Chia Pudding for breakfast and omit clementines from morning snack.
To make it 2,000 energy: Add ¼ cup unsalted dry-roasted peanuts as a night snack.
Day 3
Photographer: Robby Lozano, Meals Stylist: Marianne Williams, Prop Stylist: Josh Hoggle
Breakfast (422 Energy)
Morning Snack (284 Energy)
¼ cup unsalted dry-roasted peanuts2 clementines
Lunch (403 energy)
Afternoon Snack (124 Energy)
½ cup 1% cottage cheese with probiotics½ cup blueberries
Dinner (547 Energy)
Day by day totals: 1,779 energy, 93 g fats, 84 g protein, 175 g carbohydrates, 42 g fiber, 1,976 mg sodium
To make it 1,500 energy: Cut back to ½ serving of Strawberry Chia Pudding for breakfast and omit clementines from morning snack.
To make it 2,000 energy: Add 2 pitted Medjool dates with 1 tablespoon pure peanut butter as a night snack.
Day 4
Photographer: Robby Lozano, Meals Stylist: Emily Nabors Corridor, Prop Stylist: Lydia Pursell
Breakfast (422 Energy)
Morning Snack (193 Energy)
Lunch (534 energy)
Afternoon Snack (149 Energy)
Dinner (536 Energy)
Day by day totals: 1,834 energy, 73 g fats, 95 g protein, 212 g carbohydrates, 45 g fiber, 1,796 mg sodium
To make it 1,500 energy: Omit snacks.
To make it 2,000 energy: Add ¼ cup unsalted dry-roasted peanuts as a night snack.
Day 5
Photographer: Morgan Hunt Glaze, Meals Stylist: Julian Hensarling, Prop Stylist: Abby Armstrong
Breakfast (422 Energy)
Morning Snack (193 Energy)
Lunch (403 energy)
Afternoon Snack (202 Energy)
1 cup nonfat plain Greek yogurt2 clementines
Dinner (535 Energy)
Day by day totals: 1,756 energy, 67 g fats, 92 g protein, 214 g carbohydrates, 54 g fiber, 1,540 mg sodium
To make it 1,500 energy: Omit morning snack and omit clementines from afternoon snack.
To make it 2,000 energy: Add ¼ cup unsalted dry-roasted peanuts as a night snack.
Day 6
Photographer: Jen Causey, Meals Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Breakfast (337 Energy)
Morning Snack (124 Energy)
½ cup 1% cottage cheese with probiotics½ cup blueberries
Lunch (403 energy)
Afternoon Snack (347 Energy)
¼ cup unsalted dry-roasted peanuts2 pitted Medjool dates
Dinner (478 Energy)
Night Snack (128 Energy)
Day by day totals: 1,817 energy, 67 g fats, 89 g protein, 240 g carbohydrates, 44 g fiber, 2,039 mg sodium
To make it 1,500 energy: Omit afternoon snack.
To make it 2,000 energy: Add 2 hard-boiled eggs to breakfast.
Day 7
photographer: Jen Causey, meals stylist: Julian Hensarling, prop stylist: Josh Hoggle
Breakfast (448 Energy)
Lunch (478 energy)
Afternoon Snack (266 Energy)
1 cup nonfat plain Greek yogurt2 pitted Medjool dates
Dinner (502 Energy)
Night Snack (128 Energy)
Day by day totals: 1,822 energy, 70 g fats, 95 g protein, 227 g carbohydrates, 46 g fiber, 1,716 mg sodium
To make it 1,500 energy: Omit walnuts from breakfast, omit dates from afternoon snack, and omit night snack.
To make it 2,000 energy: Add ¼ cup unsalted dry-roasted peanuts as a morning snack.
Prep Forward Suggestions:
Prep the white bean combination for lunch (Beet & White Bean Sandwiches) on Days 2 and 4 without delay. It stays contemporary within the fridge for as much as 3 days should you retailer it in an hermetic container.
You possibly can prep the chia pudding combination for breakfast (Strawberry Chia Pudding) on Days 2 via 5 forward. It stays contemporary for as much as 4 days, lined and refrigerated.
Prep the Instantaneous Pot White Rooster Chili Freezer Pack when you’ve time and freeze any leftovers that you just’re not utilizing this week. It’ll keep good in your freezer for as much as 3 months.
Prep the Chocolate Strawberry Good Cream at the very least 4 hours earlier than you propose on consuming it. You possibly can hold it within the freezer for as much as 1 month.
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 have to be adopted precisely to reap the advantages. When selecting recipes, we made positive to test the energy, fiber, protein and sodium to align with the parameters of this plan and be inside our sodium limits. For those who’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 gut-healthy recipes.
Can I eat the identical breakfast or lunch day-after-day?
Undoubtedly, it’s advantageous to eat the identical breakfast or lunch day-after-day. The breakfasts vary from 337 to 448 energy whereas the lunches span 403 to 534 energy. These ranges are pretty shut, although should you’re intently monitoring your energy or different vitamins, like protein, you might need to modify 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 Pointers for People means that limiting energy to 1,200 per day is simply too low for most individuals to fulfill their dietary wants, plus it’s unsustainable for long-term well being and well-being.
Well being Advantages of This Meal Plan
Helps intestine well being. This meal plan accommodates at the very least 30 grams of fiber per day. It’s additionally wealthy in probiotics and low in added sugars. This makes it nice for intestine well being. These vitamins assist the micro organism in your intestine to develop and thrive, and preserve a wholesome steadiness of various strains of micro organism.
Promotes satiety. Protein and fiber take longer to digest than different vitamins, so that they aid you really feel fuller longer. For the reason that meals and snacks on this meal plan are excessive in these vitamins, they may help you keep happy for longer so that you’re not hungry once more an hour after consuming.
Helps muscle progress. Since this meal plan can be excessive in protein, with at the very least 80 grams per day, it could possibly additionally aid you construct muscle. Protein helps restore and rebuild your muscle tissue after you do resistance coaching. Simply know that consuming protein alone gained’t result in muscle progress; that you must do common resistance coaching, too.
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 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 modify as you see match.
