Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER/ LATE-NIGHT SNACK
Breakfast bowl/ Yogurt, raspberries & almonds
Chickpea tuna salad/ Almonds
Chicken & sweet potato soup & salad/ Chocolate cashews
Overnight oats & kefir/ Apple & nut butter
Chicken & sweet potato soup/ Strawberries
Salmon & salad/ Chocolate cashews
Overnight oats & kefir/ Pear
Chicken & sweet potato soup/ Apple & nut butter
Chicken & veggies/ Orange
Overnight oats & kefir/ Yogurt, fruit & almonds
Chicken & sweet potato soup/ Apple
Shrimp bowl/ Chocolate cashews
Overnight oats & kefir/ Yogurt, fruit & almonds
Chicken & sweet potato soup/ Apple
Tofu & broccoli/ Chocolate cashews
Breakfast bowl/ Yogurt, fruit & almonds
Chickpea chicken salad/ Banana
Chicken with beans/ Apple
Breakfast bowl/ Yogurt, fruit & almonds
Chicken spinach salad/ Almonds
Fish tacos & slaw/ Apple
Day 1
High-Protein Black Bean Breakfast Bowl (No Eggs!).
Ali Redmond
Breakfast (396 calories)
Morning Snack (205 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- ¼ cup raspberries
- 3 Tbsp. sliced almonds
Lunch (439 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (397 calories)
Evening Snack (150 calories)
Meal-Prep Tip: Reserve 4 servings Moroccan-Inspired Chicken & Sweet Potato Soup to have for lunch on Days 2 through 5.
Daily Totals: 1,793 calories, 93g fat, 19g saturated fat, 95g protein, 160g carbohydrate, 42g fiber, 1,852mg sodium.
To make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at A.M. snack, change P.M. snack to 1 plum and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 2
Feta, Kale & Pear Salad.
Breakfast (398 calories)
Morning Snack (200 calories)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Lunch (482 calories)
Afternoon Snack (27 calories)
- ½ cup sliced strawberries
Dinner (554 calories)
Evening Snack (150 calories)
Daily Totals: 1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrate, 35g fiber, 2,015mg sodium.
To make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 3
Lemon Blueberry Overnight Oats.
Rachel Marek, Food stylist: Holly Dreesman
Breakfast (398 calories)
Morning Snack (131 calories)
Lunch (482 calories)
Afternoon Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (423 calories)
Evening Snack (62 calories)
Daily Totals: 1,800 calories, 67g fat, 13g saturated fat, 89g protein, 222g carbohydrate, 39g fiber, 1,975mg sodium.
To make it 1,500 calories: Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 4
Brown Rice Shrimp Bowl with Tomatoes & Avocado.
Breakfast (398 calories)
Morning Snack (205 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- ¼ cup raspberries
- 3 Tbsp. sliced almonds
Lunch (482 calories)
Afternoon Snack (95 calories)
Dinner (460 calories)
Evening Snack (150 calories)
Daily Totals: 1,789 calories, 71g fat, 13g saturated fat, 104g protein, 199g carbohydrate, 38g fiber, 2,117mg sodium.
To make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 5
Sticky Sesame Tofu & Broccoli.
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
Breakfast (398 calories)
Morning Snack (205 calories)
- 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
- ¼ cup raspberries
- 3 Tbsp. sliced almonds
Lunch (482 calories)
Afternoon Snack (95 calories)
Dinner (459 calories)
Evening Snack (150 calories)
Daily Totals: 1,788 calories, 73g fat, 13g saturated fat, 93g protein, 207g carbohydrate, 36g fiber, 2,113mg sodium.
To make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 6
Sheet-Pan Chicken with White Beans & Mushrooms.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Breakfast (396 calories)
Morning Snack (187 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- ½ cup raspberries
- 2 Tbsp. sliced almonds
Lunch (424 calories)
Afternoon Snack (105 calories)
Dinner (581 calories)
Evening Snack (95 calories)
Daily Totals: 1,788 calories, 78g fat, 14g saturated fat, 105g protein, 181g carbohydrate, 42g fiber, 1,882mg sodium.
To make it 1,500 calories: Change A.M. snack to 1 plum, P.M. snack to ½ cup blueberries and evening snack to ½ cup sliced strawberries.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 7
Baked Fish Tacos with Avocado.
Breakfast (396 calories)
Morning Snack (205 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- ¼ cup raspberries
- 3 Tbsp. sliced almonds
Lunch (448 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (433 calories)
Evening Snack (95 calories)
Daily Totals: 1,782 calories, 88g fat, 14g saturated fat, 97g protein, 168g carbohydrate, 43g fiber, 1,738mg sodium.
To make it 1,500 calories: Omit sliced almonds at A.M. snack and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1 medium orange to P.M. snack and add 2 servings Dark Chocolate Cashew Clusters to evening snack.
Frequently Asked Questions
-
Is it OK to mix and match meals if there is one I do not like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious heart-healthy and high-fiber recipes.
-
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 396 to 398 while the lunches span 424 to 482 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
-
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.
-
What are the side effects of high cholesterol?
If left untreated, high cholesterol causes plaque, a hard and waxy substance, to build up in the arteries. Plaque buildup narrows the arteries, resulting in decreased blood flow and an increased risk of heart attack. High cholesterol increases the risk of heart disease and stroke.
Health Benefits of an Anti-Inflammatory Diet
The anti-inflammatory diet is very similar to the popular Mediterranean diet. Both eating styles emphasize nutrient-rich fruits and vegetables, as well as healthy fats from nuts, seeds and fish, and limit fried and ultra-processed foods and excess added sugars. Research indicates that the anti-inflammatory diet has many health benefits, including improved heart health. One study found that participants who followed an anti-inflammatory eating plan experienced fewer cardiac events than participants who didn’t regularly eat anti-inflammatory foods. Researchers also found that those who ate foods that can increase inflammation, such as refined grains and high-added-sugar drinks, experienced higher rates of stroke, heart disease and heart attack.
Many people with high cholesterol have likely been told to eat more fiber. And yet, only 7% of adults in the United States meet their daily fiber goals. The recommended daily fiber intake is 25 grams for women and 38 grams for men. Fiber is found in fruits, vegetables, whole grains, legumes, nuts and seeds. If you have high cholesterol, prioritizing fiber is important because fiber can help reduce cholesterol. Soluble fiber, found in foods like oats, Brussels sprouts and beans, forms a gel-like substance as it passes through the digestive tract. Soluble fiber binds with fat and cholesterol in the blood and helps eliminate it from the body, resulting in improved cholesterol levels. This seven-day heart-healthy plan provides an average of 39 grams of fiber per day to help improve cholesterol.
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
What Happens to Your Body When You Eat Too Much Fiber
The Mediterranean Diet Was Named Healthiest Diet for the 8th Year In a Row, Here’s Why
