DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Bell Pepper & Cheese Egg Cups + Blueberries + Kefir
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Lunch: Avocado Tuna Salad
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Dinner: Ginger-Tahini Salmon & Vegetables
Breakfast: Peanut Butter–Banana–Blueberry Overnight Oats
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Lunch: Chickpea & Quinoa Bowl w/ Roasted Red Pepper Sauce
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Dinner: Chicken & Beet Salad
Breakfast: Peanut Butter–Banana–Blueberry Overnight Oats
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Lunch: Chickpea & Quinoa Bowl w/ Roasted Red Pepper Sauce
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Dinner: Kale Salad w/ Roasted Squash & Chickpeas
Breakfast: Peanut Butter–Banana–Blueberry Overnight Oats
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Lunch: Chickpea & Quinoa Bowl w/ Roasted Red Pepper Sauce
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Dinner: Chicken Tinga Rice Bowls
Breakfast: Berry Chia Pudding
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Lunch: Chickpea & Quinoa Bowl w/ Roasted Red Pepper Sauce
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Dinner: Spicy Shrimp Tacos
Breakfast: Berry Chia Pudding
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Lunch: Tomato, Cucumber & White-Bean Salad w/ Basil Vinaigrette + Cottage Cheese
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Dinner: Green Goddess Ricotta Pasta
Breakfast: Bell Pepper & Cheese Egg Cups + Apple + Kefir
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Lunch: Tomato, Cucumber & White-Bean Salad w/ Basil Vinaigrette + Cottage Cheese
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Dinner: Roasted Root Veggies & Greens over Spiced Lentils
DAILY TOTALS
Calories: 1,519 Protein: 87g Carbs: 140g Fiber: 35g Fat: 74g Sodium: 1,685mg
Calories: 1,522 Protein: 64g Carbs: 174g Fiber: 34g Fat: 67g Sodium: 1,636mg
Calories: 1,499 Protein: 62g Carbs: 179g Fiber: 31g Fat: 64g Sodium: 1,319mg
Calories: 1,524 Protein: 63g Carbs: 195g Fiber: 35g Fat: 59g Sodium: 1,511mg
Calories: 1,509 Protein: 79g Carbs: 149g Fiber: 34g Fat: 69g Sodium: 2,168mg
Calories: 1,484 Protein: 79g Carbs: 149g Fiber: 39g Fat: 70g Sodium: 1,461mg
Calories: 1,497 Protein: 85g Carbs: 135g Fiber: 36g Fat: 74g Sodium: 1,669mg
Week 1
Day 1
Daily Totals: 1,519 calories, 74g fat, 87g protein, 140g carbohydrate, 35g fiber, 1,685mg sodium
Breakfast (355 calories)
3-Ingredient Bell Pepper & Cheese Egg Cups
- Serve with ½ cup blueberries and ½ cup low-fat plain kefir
Lunch (338 calories)
Dinner (555 calories)
Ginger-Tahini Oven-Baked Salmon & Vegetables
Snacks
- ¼ cup salted dry-roasted edamame and ½ cup blueberries (141 calories)
- 1 large pear (131 calories)
Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 2
Daily Totals: 1,522 calories, 67g fat, 64g protein, 174g carbohydrate, 34g fiber, 1,636mg sodium
Breakfast (419 calories)
High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Lunch (479 calories)
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Dinner (375 calories)
Anti-Inflammatory Chicken & Beet Salad
Snacks
- ¼ cup salted dry-roasted edamame and ¼ cup blueberries (120 calories)
- 1 large pear (131 calories)
Make it 1,800 calories: Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 3
Daily Totals: 1,499 calories, 64g fat, 62g protein, 179g carbohydrate, 31g fiber, 1,319mg sodium
Breakfast (419 calories)
Lunch (479 calories)
Dinner (404 calories)
Massaged Kale Salad with Roasted Squash & Chickpeas
Snacks
- ½ cup blueberries (42 calories)
- ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple to lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Day 4
Daily Totals: 1,524 calories, 59g fat, 63g protein, 195g carbohydrate, 35g fiber, 1,511mg sodium
Breakfast (419 calories)
Lunch (479 calories)
Dinner (471 calories)
Easy Chicken Tinga Rice Bowls
Snacks
- 1 cup blackberries (62 calories)
- 1 medium apple (95 calories)
Make it 1,800 calories: Add 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Day 5
Daily Totals: 1,509 calories, 69g fat, 79g protein, 149g carbohydrate, 34g fiber, 2,168mg sodium
Breakfast (343 calories)
Lunch (479 calories)
Dinner (421 calories)
Snacks
- ½ cup low-fat cottage cheese and 1 plum (112 calories)
- ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)
Make it 1,800 calories: Add 1 medium apple to lunch and 1 serving Pineapple & Avocado Salad to dinner.
Make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and 1 serving Pineapple & Avocado Salad to dinner.
Day 6
Daily Totals: 1,484 calories, 70g fat, 79g protein, 149g carbohydrate, 39g fiber, 1,461mg sodium
Breakfast (343 calories)
Lunch (328 calories)
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
- Serve with ½ cup low-fat cottage cheese
Dinner (393 calories)
Green Goddess Ricotta Pasta
Snacks
- ¼ cup unsalted dry-roasted almonds and 1 medium peach (265 calories)
- ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 3 Tbsp. sliced almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 7
Daily Totals: 1,497 calories, 74g fat, 85g protein, 135g carbohydrate, 36g fiber, 1,669mg sodium
Breakfast (355 calories)
Lunch (328 calories)
Dinner (452 calories)
Roasted Root Veggies & Greens over Spiced Lentils
Snacks
- ¼ cup unsalted dry-roasted almonds (206 calories)
- ¾ cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (156 calories)
Make it 1,800 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch and 3 Tbsp. sliced almonds to P.M. snack.
Make it 2,000 calories: Add 1 medium banana to A.M. snack, 1 medium pear to lunch, 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Week 2
Day 8
Daily Totals: 1,537 calories, 45g fat, 95g protein, 198g carbohydrate, 41g fiber, 1,301mg sodium
Breakfast (412 calories)
Cinnamon-Quinoa Breakfast Bowl
- Serve with ½ cup blueberries
Lunch (399 calories)
Green Goddess Salad with Chickpeas
- Serve with 1 medium apple
Dinner (460 calories)
30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa
Snacks
- ¼ cup salted dry-roasted edamame (98 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and 1 medium peach (168 calories)
Make it 1,800 calories: Add 1 medium banana to A.M. snack and add 2 Tbsp. natural peanut butter to the apple at lunch.
Make it 2,000 calories: Add 1 medium banana to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 9
Daily Totals: 1,503 calories, 53g fat, 84g protein, 188g carbohydrate, 35g fiber, 1,853mg sodium
Breakfast (432 calories)
Roasted Red Pepper & Spinach Egg Bites
Lunch (393 calories)
- Serve with 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
Dinner (452 calories)
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Snacks
- 1 large pear (131 calories)
- 1 medium apple (95 calories)
Make it 1,800 calories: Add ¼ cup salted dry-roasted edamame to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories: Add ¼ cup salted dry-roasted edamame to A.M. snack, 2 Tbsp. natural peanut butter to P.M. snack and ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 10
Daily Totals: 1,507 calories, 55g fat, 82g protein, 181g carbohydrate, 35g fiber, 2,172mg sodium
Breakfast (382 calories)
Lunch (393 calories)
Dinner (521 calories)
Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce
Snacks
- ½ cup low-fat cottage cheese and 1 plum (112 calories)
- ¼ cup salted dry-roasted edamame (98 calories)
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 11
Daily Totals: 1,503 calories, 65g fat, 92g protein, 150g carbohydrate, 34 fiber, 2,254mg sodium
Breakfast (432 calories)
Lunch (393 calories)
Dinner (426 calories)
Baked Flounder with Fresh Lemon Pepper
Snacks
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 12
Daily Totals: 1,485 calories, 59g fat, 100g protein, 149g carbohydrate, 37g fiber, 2,083mg sodium
Breakfast (432 calories)
Lunch (393 calories)
Dinner (466 calories)
Chopped Power Salad with Chicken
Snacks
- 1 large pear (131 calories)
- 1 cup blackberries (62 calories)
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 13
Daily Totals: 1,519 calories, 61g fat, 72g protein, 185g carbohydrate, 41g fiber, 1,855mg sodium
Breakfast (432 calories)
Lunch (399 calories)
Dinner (496 calories)
Anti-Inflammatory Sweet Potato Salad
Snacks
- 1 medium orange (62 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¼ cup blueberries (131 calories)
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 14
Daily Totals: 1,506 calories, 51g fat, 87g protein, 189g carbohydrate, 36g fiber, 2,172mg sodium
Breakfast (432 calories)
Lunch (399 calories)
Dinner (439 calories)
Hot Honey Roasted Chicken & Vegetables
Snacks
- 1 medium banana (105 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¼ cup blueberries (131 calories)
Make it 1,800 calories: Add 2 Tbsp. natural peanut butter to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Week 3
Day 15
Daily Totals: 1,522 calories, 62g fat, 84g protein, 167g carbohydrate, 37g fiber, 1,344mg sodium
Breakfast (338 calories)
Scrambled Eggs with Spinach, Feta & Pita
Lunch (435 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
Dinner (425 calories)
Salmon with Lemon-Herb Orzo & Broccoli
Snacks
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. sliced almonds to lunch.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
Day 16
Daily Totals: 1,484 calories, 58g fat, 86g protein, 164g carbohydrate, 38g fiber, 1,679mg sodium
Breakfast (367 calories)
High-Fiber Raspberry-Vanilla Overnight Oats
- 1 cup low-fat plain kefir
Lunch (374 calories)
Spinach & Strawberry Meal-Prep Salad
Dinner (487 calories)
Buffalo Cauliflower Grain Bowl
Snacks
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¾ cup raspberries (158 calories)
- ¼ cup salted dry-roasted edamame (98 calories)
Make it 1,800 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 17
Daily Totals: 1,520 calories, 64g fat, 84g protein, 159g carbohydrate, 34g fiber, 1,484mg sodium
Breakfast (367 calories)
Lunch (374 calories)
Dinner (414 calories)
Chicken Piccata Casserole
Snacks
- 1 large pear (131 calories)
- ¼ cup unsalted dry-roasted almonds and ⅓ cup blueberries (234 calories)
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium apple with 1½ Tbsp. natural peanut butter as an evening snack.
Day 18
Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium
Breakfast (367 calories)
Lunch (374 calories)
Dinner (387 calories)
Four-Bean & Pumpkin Chili
Snacks
Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 19
Daily Totals: 1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium
Breakfast (367 calories)
Lunch (374 calories)
Dinner (387 calories)
Snacks
Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 20
Daily Totals: 1,512 calories, 72g fat, 80g protein, 152g carbohydrate, 36g fiber, 1,693mg sodium
Breakfast (338 calories)
Lunch (435 calories)
Dinner (415 calories)
High-Protein Grilled Chicken Salad
Snacks
Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to P.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.
Day 21
Daily Totals: 1,512 calories, 78g fat, 68g protein, 149g carbohydrate, 35g fiber, 1,459mg sodium
Breakfast (338 calories)
Lunch (435 calories)
Dinner (370 calories)
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Snacks
Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 4
Day 22
Daily Totals: 1,479 calories, 89g fat, 68g protein, 111g carbohydrate, 35g fiber, 1,806mg sodium
Breakfast (374 calories)
Lunch (369 calories)
Chopped Salad with Chickpeas, Mozzarella & Olives
- Serve with 1 medium peach
Dinner (673 calories)
Lemony-Garlic Pan-Seared Salmon
Snacks
- ½ cup blackberries (31 calories)
- ½ cup raspberries (32 calories)
Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 medium peach to lunch.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
Daily Totals: 1,504 calories, 61g fat, 85g protein, 162g carbohydrate, 36g fiber, 1,418mg sodium
Breakfast (333 calories)
High-Protein Strawberry & Peanut Butter Overnight Oats
Lunch (344 calories)
Chipotle-Lime Cauliflower Taco Bowls
Dinner (378 calories)
Chicken & Spinach Salad with Creamy Feta Dressing
Snacks
- ¼ cup unsalted dry-roasted shelled pistachios and ¼ cup blueberries (197 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt and ¾ cup raspberries (158 calories)
- 1 medium apple (95 calories)
Make it 1,800 calories: Add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack.
Day 24
Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium
Breakfast (333 calories)
Lunch (344 calories)
Dinner (480 calories)
Snacks
Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 25
Daily Totals: 1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium
Breakfast (333 calories)
Lunch (344 calories)
Dinner (480 calories)
Snacks
Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 26
Daily Totals: 1,505 calories, 73g fat, 76g protein, 155g carbohydrate, 37g fiber, 1,522mg sodium
Breakfast (342 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 medium peach, diced
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (344 calories)
Dinner (410 calories)
Spinach Salad with Quinoa, Chicken & Fresh Berries
Snacks
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 27
Daily Totals: 1,524 calories, 81g fat, 70g protein, 141g carbohydrate, 34g fiber, 2,068mg sodium
Breakfast (374 calories)
Lunch (369 calories)
Dinner (517 calories)
Snacks
- ¾ cup low-fat plain strained Greek-style yogurt and ⅔ cup blackberries (165 calories)
- ¼ cup salted dry-roasted edamame (98 calories)
Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 28
Daily Totals: 1,524 calories, 88g fat, 84g protein, 114g carbohydrate, 33g fiber, 1,427mg sodium
Breakfast (374 calories)
Lunch (369 calories)
Dinner (400 calories)
Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema
Snacks
- ¾ cup low-fat plain strained Greek-style yogurt and ⅔ cup blackberries (165 calories)
- ¼ cup unsalted dry-roasted shelled pistachios and ¾ cup sliced strawberries (202 calories)
Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 5
Day 29
Daily Totals: 1,478 calories, 61g fat, 69g protein, 182g carbohydrate, 36g fiber, 1,651mg sodium
Breakfast (342 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 medium peach, diced
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (374 calories)
Green Salad with Pita Bread & Hummus
Dinner (489 calories)
Spaghetti with Creamy Lemon-Spinach Sauce
Snacks
- ½ cup low-fat cottage cheese and 1 medium orange (143 calories)
- 1 large pear (131 calories)
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 plum to lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Meal-Plan Tips
- Portion out Greek yogurt to have for breakfast on days 29 and 30.
Day 30
Daily Totals: 1,518 calories, 68g fat, 98g protein, 145g carbohydrate, 36g fiber, 1,790mg sodium
Breakfast (342 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 medium peach, diced
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (374 calories)
Dinner (464 calories)
Snacks
- ¼ cup unsalted dry-roasted shelled pistachios (208 calories)
- 1 large pear (131 calories)
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds 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, if there’s a meal you don’t like, feel free to make a swap with a different recipe in this plan or choose one of our other high-fiber recipes. If you’re closely monitoring calories or other nutrients, you may want to choose a meal with a similar calorie level or nutritional profile or plan to adjust a snack or two.
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Can I eat the same breakfast or lunch every day?
Definitely, if it’s easier to eat the same breakfast or lunch every day or most days, that works! Each breakfast and lunch option are typically within 100 calories of each other, so a swap shouldn’t be too significant for most people. If you’re closely monitoring calories, you may need to adjust a snack.
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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 are the risks of chronic inflammation?
Chronic inflammation is associated with an increased risk of many health conditions, including some cancers, rheumatoid arthritis, heart disease, type 2 diabetes, inflammatory bowel disease, colitis and Parkinson’s disease.
Health Benefits of Eating More Fiber
Fiber is historically linked to improved digestive regularity, but its impact on overall health can’t be underestimated. In addition to its role in improving cholesterol and blood sugar levels, fiber is linked to improved weight-loss outcomes. Research has shown that a diet higher in fiber is preventative against the development of obesity. A high-fiber diet may also lower glucose levels and improve insulin sensitivity, lowering the risk of type 2 diabetes, cardiovascular disease and obesity. If weight loss is your goal, or even if it’s not, eating more fiber can lead to some serious health benefits. A high-fiber diet can help strengthen and diversify the gut microbiome, which research shows can help reduce inflammation. Research reviews link chronic inflammation with an increased risk of obesity and higher levels of adipose (fat) tissue. While inflammation can increase the likelihood of weight gain, losing weight can help lower inflammatory markers.
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.
Dig Deeper
The Best Foods to Eat to Fight Inflammation, According to Dietitians
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