Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Muffin omelets, blackberries & kefir/ Pear
Bean & veggie salad/ Apple
Salmon power bowl
Yogurt, granola & fruit/ Edamame
Zoodles, bell peppers & hummus/ Pistachios
Pork, spinach & white beans
Yogurt, granola & fruit/ Pear
Zoodles, bell peppers & hummus/ Pistachios & blackberries
Sesame chicken salad
Muffin omelets, blackberries & kefir/ Apple & nut butter
Zoodles, bell peppers & hummus/ Pistachios
Shrimp tostadas & slaw
Yogurt, granola & fruit/ Pear
Zoodles, bell peppers & hummus/ Apple & nut butter
Chicken chili
Yogurt, granola & fruit/ blackberries
Chicken chili/ Pear & hard-boiled egg
Sheet pan chickpeas and carrots & kale salad
Muffin omelets, blackberries & kefir/ Apple
Chicken chili/ Pear & yogurt
Flank steak salad
Salmon Power Bowl.
Crystal Hughes
Day 1
Breakfast (338 calories)
Morning Snack (131 calories)
Lunch (360 calories)
Afternoon Snack (95 calories)
Dinner (572 calories)
Daily Totals: 1,497 calories, 65g fat, 76g protein, 166g carbohydrate, 38g fiber, 1,259mg sodium
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add ½ cup low-fat plain strained yogurt (such as Greek-style) to lunch and add 2 Tbsp. almond butter to P.M. snack.
Honey-Mustard Pork with Spinach & Smashed White Beans.
Day 2
Breakfast (345 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- 1 serving Maple Granola
- ½ cup raspberries (or fruit of choice)
Morning Snack (150 calories)
Lunch (357 calories)
Afternoon Snack (175 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (499 calories)
Daily Totals: 1,525 calories, 65g fat, 116g protein, 132g carbohydrate, 35g fiber, 1,806mg sodium
To make it 2,000 calories: Increase to 1 cup edamame, in pods, at A.M. snack, add 1 clementine to P.M. snack, add 1 serving Massaged Kale Salad to dinner and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Sesame Kohlrabi & Chicken Salad.
Charlotte & Johnny Autry
Day 3
Breakfast (345 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- 1 serving Maple Granola
- ½ cup raspberries (or fruit of choice)
Morning Snack (131 calories)
Lunch (357 calories)
Afternoon Snack (238 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
- 1 cup blackberries
Dinner (432 calories)
Daily Totals: 1,503 calories, 66g fat, 99g protein, 145g carbohydrate, 37g fiber, 1,674mg sodium
To 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 to A.M. snack.
Grilled Shrimp Tostadas.
Jason Donnelly
Day 4
Breakfast (338 calories)
Morning Snack (193 calories)
- 1 medium apple
- 1 Tbsp. almond butter
Lunch (357 calories)
Afternoon Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (448 calories)
Daily Totals: 1,512 calories, 74g fat, 89g protein, 141g carbohydrate, 35g fiber, 2,263mg sodium
To make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack, add 1 large pear to P.M. snack and add 1 oz. dark chocolate with 10 unsalted dry-roasted almonds as an evening snack.
Chicken Chili Verde.
Day 5
Breakfast (345 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- 1 serving Maple Granola
- ½ cup raspberries (or fruit of choice)
Morning Snack (131 calories)
Lunch (357 calories)
Afternoon Snack (242 calories)
- 1 medium apple
- 1½ Tbsp. almond butter
Dinner (404 calories)
Meal-Prep Tip: Reserve 2 servings Chicken Chili Verde to have for lunch on Days 6 and 7.
Daily Totals: 1,479 calories, 57g fat, 88g protein, 172g carbohydrate, 35g fiber, 1,549mg sodium
To make it 2,000 calories: Increase to 2 Tbsp. almond butter at P.M. snack, add 1 serving Guacamole Chopped Salad to dinner and add 1 oz. dark chocolate with 10 unsalted dry-roasted almonds as an evening snack.
Kale Salad with Balsamic & Parmesan.
Jason Donnelly
Day 6
Breakfast (345 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- 1 serving Maple Granola
- ½ cup raspberries (or fruit of choice)
Morning Snack (62 calories)
Lunch (408 calories)
Afternoon Snack (209 calories)
- 1 large pear
- 1 large hard-boiled egg
Dinner (499 calories)
Daily Totals: 1,523 calories, 67g fat, 78g protein, 161g carbohydrate, 38g fiber, 1,346mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
Chili-Rubbed Flank Steak Salad.
Day 7
Breakfast (338 calories)
Morning Snack (95 calories)
Lunch (404 calories)
Afternoon Snack (214 calories)
- 1 large pear
- ½ cup low-fat plain strained yogurt, such as Greek-style
Dinner (467 calories)
Daily Totals: 1,518 calories, 51g fat, 104g protein, 172g carbohydrate, 35g fiber, 1,616mg sodium
To make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack and add 1 oz. dark chocolate with 14 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’s one I don’t 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 High Fiber Dinner Recipes.
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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 338 to 345 calories while the lunches span 357 to 408 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.
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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 is the Mediterranean diet and it is high in fiber?
Yes! The Mediterranean diet is a dietary pattern that includes a large number of high-fiber foods such as fruits, vegetables, whole grains, nuts, seeds and beans. It is also rich in lean proteins, such as fish and lean poultry—great for blood sugar management.
Health Benefits of Fiber for Insulin Resistance
So, how do we promote healthy blood sugar levels and lower the risk of developing insulin resistance? Eating more fiber can help. Fiber is the unassuming workhorse of the nutrition world. Its health benefits are numerous—fiber is linked to improved heart health, better digestion and, of course, healthier blood sugar levels and a reduced risk of developing type 2 diabetes. Plus, eating more fiber can help promote weight loss, even when no other diet changes occur. Because fiber can independently improve insulin resistance plus support weight loss—which also can help improve insulin resistance—it’s a helpful nutrient to focus on if you’re trying to improve your blood sugar levels.
Though both soluble and insoluble fiber have their benefits and should be included in a healthy eating plan, insoluble fiber seems to be particularly beneficial in promoting healthy blood sugar levels. In fact, research has concluded that a diet high in dietary fiber can reduce complications with type 2 diabetes. Sources of insoluble fiber include bran, whole wheat, barley, oats, nuts and the skin of many fruits and vegetables.
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.
