DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Creamy Orange-Peach Chia Smoothie
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Lunch: Avocado & Chickpea Salad
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Dinner: Salmon Salad with Crispy White Beans
Breakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup
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Dinner: Roasted Butternut Hummus Bowl
Breakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup + Apple
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Dinner: Chickpea, Beet & Quinoa Salad + Pan-Seared Chicken
Breakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup
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Dinner: Veggie & Black Bean Tacos + Vinegary Slaw
Breakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup
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Dinner: Garlicky Shrimp & Spinach + Quinoa
Breakfast: Creamy Orange-Peach Chia Smoothie
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Lunch: Beet & White Bean Sandwiches
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Dinner: Chicken Hummus Bowls
Breakfast: Avocado & Kale Omelet + Strawberry Smoothie
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Lunch: Beet & White Bean Sandwiches + Blackberries
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Dinner: Broccoli-Pesto Pasta
DAILY TOTALS
Calories: 1,800
Fat: 86g
Protein: 83g
Carbs: 186g
Fiber: 45g
Sodium: 1,198mg
Calories: 1,810
Fat: 101g
Protein: 75g
Carbs: 166g
Fiber: 41g
Sodium: 1,525mg
Calories: 1,810
Fat: 83g
Protein: 110g
Carbs: 170g
Fiber: 39g
Sodium: 1,710mg
Calories: 1,806
Fat: 97g
Protein: 75g
Carbs: 177g
Fiber: 46g
Sodium: 1,316mg
Calories: 1,810
Fat: 87g
Protein: 102g
Carbs: 170g
Fiber: 40g
Sodium: 1,322mg
Calories: 1,807
Fat: 75g
Protein: 88g
Carbs: 206g
Fiber: 44g
Sodium: 1,696mg
Calories: 1,820
Fat: 101g
Protein: 73g
Carbs: 166g
Fiber: 33g
Sodium: 2,086mg
Week 1
Day 1
Daily Totals: 1,800 calories, 86g fat, 83g protein, 186g carbohydrate, 45g fiber, 1,198mg sodium
Breakfast (346 calories)
Orange-Peach Chia Seed Smoothie
Lunch (430 calories)
5-Ingredient Avocado & Chickpea Salad
Dinner (628 calories)
Salmon Salad with Crispy White Beans
Snacks
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.
Day 2
Daily Totals: 1,810 calories, 101g fat, 75g protein, 166g carbohydrate, 41g fiber, 1,525mg sodium
Breakfast (452 calories)
Lunch (469 calories)
High-Protein Lemon & Turmeric Chicken Soup
Dinner (578 calories)
Roasted Butternut Squash Hummus Bowl
Snacks
Cottage Cheese Snack Jar with Fruit
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 3
Daily Totals: 1,810 calories, 83g fat, 110g protein, 170g carbohydrate, 39g fiber, 1,710mg sodium
Breakfast (452 calories)
Lunch (563 calories)
Dinner (398 calories)
No-Cook Chickpea, Beet & Quinoa Salad
Perfect Pan-Seared Chicken Breasts
Snacks
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 4
Daily Totals: 1,806 calories, 97g fat, 75g protein, 177g carbohydrate, 46g fiber, 1,316mg sodium
Breakfast (452 calories)
Lunch (469 calories)
Dinner (444 calories)
Roasted Vegetable & Black Bean Tacos
Snacks
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 5
Daily Totals: 1,810 calories, 87g fat, 102g protein, 170g carbohydrate, 40g fiber, 1,322mg sodium
Breakfast (452 calories)
Lunch (469 calories)
Dinner (448 calories)
One-Pot Garlicky Shrimp & Spinach
Snacks
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 6
Daily Totals: 1,807 calories, 75g fat, 88g protein, 206g carbohydrate, 44g fiber, 1,696mg sodium
Breakfast (346 calories)
Lunch (534 calories)
Beet & White Bean Sandwiches
Dinner (485 calories)
Snacks
Make it 1,500 calories: Omit A.M.snack, change P.M. snack to 1 cup low-fat plain kefir, and omit evening snack.
Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup cherries to evening snack.
Day 7
Daily Totals: 1,820 calories, 101g fat, 73g protein, 166g carbohydrate, 33g fiber, 2,086mg sodium
Breakfast (439 calories)
Creamy Strawberry Smoothie
Lunch (565 calories)
Dinner (667 calories)
Snacks
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Make it 1,500 calories: Omit Creamy Strawberry Smoothie at breakfast and change dinner to 1 serving Super Green Pasta.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Week 2
Day 8
Daily Totals: 1,807 calories, 93g fat, 101g protein, 154g carbohydrate, 37g fiber, 1,232mg sodium
Breakfast (363 calories)
Peanut Butter-Banana Flaxseed Smoothie
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (682 calories)
Sheet-Pan Salmon with Melting Leeks
Snacks
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 9
Daily Totals: 1,794 calories, 71g fat, 77g protein, 231g carbohydrate, 47g fiber, 2,159mg sodium
Breakfast (482 calories)
Roasted Red Pepper & Spinach Egg Bites
Lunch (425 calories)
Meal-Prep Vegan Lettuce Wraps
Dinner (442 calories)
Creamy Spinach Pasta with White Beans
Snacks
Banana–Peanut Butter Yogurt Parfait
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 10
Daily Totals: 1,787 calories, 86g fat, 77g protein, 195g carbohydrate, 45g fiber, 2,192mg sodium
Breakfast (482 calories)
Lunch (425 calories)
Dinner (570 calories)
Ground Turkey Fajita Bowls
Snacks
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 11
Daily Totals: 1,786 calories, 86g fat, 77g protein, 195g carbohydrate, 45g fiber, 2,192mg sodium
Breakfast (482 calories)
A.M. Snack (215 calories)
Lunch (425 calories)
P.M. Snack (95 calories)
Dinner (569 calories)
Snacks
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 12
Daily Totals: 1,810 calories, 86g fat, 84g protein, 189g carbohydrate, 42g fiber, 1,961mg sodium
Breakfast (436 calories)
Raspberry-Kefir Power Smoothie
Lunch (425 calories)
Dinner (507 calories)
Lemony Orzo & Tuna Salad with Broccoli
Snacks
Make it 1,500 calories: Substitute 1 serving Creamy Strawberry Smoothie for the Raspberry-Kefir Power Smoothie at breakfast and omit evening snack.
Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup cherries to evening snack.
Day 13
Daily Totals: 1,800 calories, 87g fat, 84g protein, 183g carbohydrate, 41g fiber, 1,535mg sodium
Breakfast (436 calories)
Lunch (416 calories)
Dinner (638 calories)
Baked Feta, Tomato & White Bean Skillet
Snacks
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 14
Daily Totals: 1,807 calories, 91g fat, 91g protein, 177g carbohydrate, 50g fiber, 1,384mg sodium
Breakfast (436 calories)
Lunch (430 calories)
Dinner (545 calories)
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Week 3
Day 15
Daily Totals: 1,811 calories, 81g fat, 82g protein, 205g carbohydrate, 62g fiber, 1,480mg sodium
Breakfast (322 calories)
Anti-Inflammatory Raspberry & Spinach Smoothie
Lunch (534 calories)
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Snacks
- 1 serving Cottage Cheese-Berry Bowl (170 calories)
- 1 medium apple (95 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit both P.M. snack and evening snack.
Day 16
Daily Totals: 1,811 calories, 75g fat, 74g protein, 225g carbohydrate, 41g fiber, 1,771mg sodium
Breakfast (405 calories)
Sprouted-Grain Toast with Peanut Butter & Banana
- 1 cup low-fat plain kefir
Lunch (408 calories)
Dinner (494 calories)
Creamy Garlic-Parmesan Butter Beans
Snacks
Anti-Inflammatory Energy Balls
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 17
Daily Totals: 1,797 calories, 77g fat, 94g protein, 193g carbohydrate, 53g fiber, 1,882mg sodium
Breakfast (322 calories)
Lunch (408 calories)
Dinner (610 calories)
Thai Red Curry with Cod & Sweet Potatoes
Snacks
Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 18
Daily Totals: 1,777 calories, 64g fat, 75g protein, 241g carbohydrate, 41g fiber, 1,599mg sodium
Breakfast (405 calories)
Lunch (408 calories)
Dinner (428 calories)
Butternut Squash & Black Bean Enchiladas
Evening Snack (95 calories)
Snacks
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 2 Tbsp. natural peanut to evening snack.
Day 19
Daily Totals: 1,816 calories, 74g fat, 107g protein, 198g carbohydrate, 59g fiber, 1,788mg sodium
Breakfast (322 calories)
Lunch (408 calories)
Dinner (629 calories)
Sheet-Pan Chicken with White Beans & Mushrooms
Snacks
Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 20
Daily Totals: 1,805 calories, 85g fat, 89g protein, 183g carbohydrate, 36g fiber, 1,655mg sodium
Breakfast (405 calories)
Lunch (430 calories)
Mason Jar Power Salad with Chickpeas & Tuna
Dinner (500 calories)
Herb-Marinated Veggie & Chickpea Salad
The Only Avocado Toast Recipe You’ll Ever Need (+ Tips & Variations)
Snacks
Make it 1,500 calories: Reduce to ¾ cup low-fat plain kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 21
Daily Totals: 1,805 calories, 72g fat, 87g protein, 215g carbohydrate, 40g fiber, 1,427mg sodium
Breakfast (405 calories)
Lunch (430 calories)
Dinner (468 calories)
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 4
Day 22
Daily Totals: 1,821 calories, 80g fat, 85g protein, 210g carbohydrate, 40g fiber, 1,293mg sodium
Breakfast (346 calories)
Lunch (416 calories)
Dinner (555 calories)
Ginger-Tahini Oven-Baked Salmon & Vegetables
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 23
Daily Totals: 1,825 calories, 95g fat, 109g protein, 140g carbohydrate, 34g fiber, 1,839mg sodium
Breakfast (400 calories)
Pumpkin-Date Overnight Oats
- Serve with: ½ cup low-fat plain strained (Greek-style) yogurt
Lunch (374 calories)
Spinach & Strawberry Meal-Prep Salad
Dinner (526 calories)
Chicken & Cabbage Soup with Pesto
Brussels Sprouts Caesar Salad
Snacks
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 24
Daily Totals: 1,810 calories, 81g fat, 79g protein, 205g carbohydrate, 34g fiber, 1,772mg sodium
Breakfast (400 calories)
Lunch (374 calories)
Dinner (697 calories)
Cheesy White Bean & Rice Skillet
Snacks
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 25
Daily Totals: 1,812 calories, 87g fat, 78g protein, 193g carbohydrate, 40g fiber, 2,000mg sodium
Breakfast (400 calories)
Lunch (374 calories)
Dinner (484 calories)
Sweet Potato–Black Bean Tostadas
Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette
Snacks
Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.
Make it 2,000 calories: Add 1 serving Avocado Toast to lunch.
Day 26
Daily Totals: 1,794 calories, 87g fat, 85g protein, 176g carbohydrate, 34g fiber, 1,725mg sodium
Breakfast (400 calories)
Lunch (374 calories)
Dinner (541 calories)
Cilantro-Lime Shrimp Bowl
Snacks
- 1 serving Anti-Inflammatory Energy Balls (205 calories)
- 1 medium apple (95 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 27
Daily Totals: 1,786 calories, 74g fat, 89g protein, 212g carbohydrate, 44g fiber, 1,254mg sodium
Breakfast (346 calories)
Lunch (430 calories)
Dinner (639 calories)
Roasted Broccoli & Kimchi Rice Bowl
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 medium orange to lunch and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 28
Daily Totals: 1,798 calories, 81g fat, 84g protein, 204g carbohydrate, 44g fiber, 1,218mg sodium
Breakfast (346 calories)
Lunch (430 calories)
Dinner (502 calories)
Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Week 5
Day 29
Daily Totals: 1,783 calories, 86g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,090mg sodium
Breakfast (405 calories)
Lunch (416 calories)
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 medium orange to lunch and add 1 serving Massaged Kale Salad to dinner
Day 30
Daily Totals: 1,787 calories, 77g fat, 101g protein, 183g carbohydrate, 35g fiber, 1,212mg sodium
Breakfast (405 calories)
Lunch (416 calories)
Dinner (504 calories)
Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Snacks
Make it 1,500 calories: Reduce to ¾ cup low-fat plain kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Increase to 2 Tbsp. chopped walnuts at P.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, you can mix and match meals if there is one you don’t like. Each recipe was chosen with gut-health and anti-inflammatory properties in mind. If you’re closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two.
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Can I eat the same breakfast or lunch every day?
You sure can! While each breakfast or lunch offers a fairly similar calorie range and was chosen due to both gut-health and anti-inflammatory benefits, you may want to adjust a snack or two if closely monitoring nutrients.
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Why is there not a modification for 1,200 calories?
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.
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What’s the difference between probiotics and probiotics?
Probiotics are bacteria or yeasts that promote a diverse gut microbiome and may have microbial properties. Prebiotics are complex carbs, like inulin, that provide fuel to the healthy gut bacteria, which can help it flourish.
Other Tips to Support Gut Health
- Include Probiotics: Probiotics can help protect your gut from harmful bacteria while promoting the growth of beneficial bacteria. Food sources of probiotics include yogurt, cottage cheese, kefir, kimchi, sauerkraut, miso and kombucha.
- Limit Added Sugar and Refined Grains: Refined grains and added sugar can increase inflammation and promote the growth of harmful gut bacteria. While the occasional intake of added sugar won’t derail your gut-health efforts, being mindful of how much you’re eating can help support your gut.
- Focus on Fiber and Prebiotics: A high-fiber diet can help reduce inflammation and promote gut health., Prebiotics are a type of complex carb found in fiber-rich foods. Sources of prebiotics include legumes, oats, wheat, banana, apples, berries, garlic and onions.
- Reduce Inflammation: If you’re trying to improve your gut health, lowering inflammation can help., Fortunately, many of the strategies to promote better gut health, like eating a nutrient-rich, high-fiber diet and including probiotics, are also linked to reducing inflammation., Including a wide variety of healthy fats, fish and richly pigmented fruits and vegetables are all key components of the anti-inflammatory diet.
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.
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