Day
1
2
3
4
5
6
7
Meals
Breakfast: High-Protein Strawberry & Peanut Butter Overnight Oats
——– Lunch: Chopped Salad with Chicken & Creamy Chipotle Dressing
——– Dinner: Sheet-Pan Salmon & Shaved Brussels Sprouts
Breakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Creamy Spinach & Artichoke Chicken Skillet
Breakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Charred Shrimp, Pesto & Quinoa Bowls
Breakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Garlicky White Bean & Kale Stew
Breakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Baked Halibut with Brussels Sprouts & Quinoa
Breakfast: Breakfast Beans with Microwave-Poached Egg
——– Lunch: Lemony Orzo & Tuna Salad with Broccoli
——– Dinner: Garlic-Thyme Chicken with Green Beans & Rice
Breakfast: Breakfast Beans with Microwave-Poached Egg
——– Lunch: Lemony Orzo & Tuna Salad with Broccoli
——– Dinner: Roasted Root Veggies & Greens over Spiced Lentils
Daily Totals
Calories: 1500
Fat: 72 g Protein: 98 g Carb: 128 g Fiber: 32 g Sodium: 1224 mg
Calories: 1509
Fat: 78 g Protein: 93 g Carb: 118 g Fiber: 30 g Sodium: 1418 mg
Calories: 1475
Fat: 72 g Protein: 92 g Carb: 127 g Fiber: 32 g Sodium: 1578 mg
Calories: 1492
Fat: 66 g Protein: 81 g Carb: 156 g Fiber: 41 g Sodium: 1701 mg
Calories: 1508
Fat: 72 g Protein: 92 g Carb: 137 g Fiber: 37 g Sodium: 1564 mg
Calories: 1478
Fat: 64 g Protein: 84 g Carb: 153 g Fiber: 32 g Sodium: 1626 mg
Calories: 1516
Fat: 71 g Protein: 81 g Carb: 149 g Fiber: 40 g Sodium: 1319 mg
Day 1
Daily totals: 1500 calories, 72 g fat, 98 g protein, 128 g carbohydrates, 32 g fiber, 1224 mg sodium
Breakfast (331 Calories)
High-Protein Strawberry & Peanut Butter Overnight Oats
Morning Snack (186 Calories)
Cranberry-Orange Energy Balls
Lunch (424 calories)
Chopped Salad with Chicken & Creamy Chipotle Dressing
Afternoon Snack (122 Calories)
White Bean–Stuffed Mini Bell Peppers
Dinner (436 Calories)
Sheet-Pan Salmon & Shaved Brussels Sprouts
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Sheet-Pan Salmon & Shaved Brussels Sprouts
Day 2
Daily totals: 1509 calories, 78 g fat, 93 g protein, 118 g carbohydrates, 30 g fiber, 1418 mg sodium
Breakfast (411 Calories)
High-Protein Breakfast Casserole
Morning Snack (159 Calories)
- ½ cup plain Greek yogurt, low-fat
- 1 cup raspberries
- 1 teaspoon ground flaxseeds
Lunch (374 calories)
Spinach & Strawberry Meal-Prep Salad
Afternoon Snack (95 Calories)
Dinner (470 Calories)
Creamy Spinach & Artichoke Chicken Skillet
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Reduce raspberries to ½ cup and remove ground flaxseeds from morning snack. Increase dinner serving to 1 ½ servings of Creamy Spinach & Artichoke Chicken Skillet
Day 3
Daily totals: 1475 calories, 72 g fat, 92 g protein, 127 g carbohydrates, 32 g fiber, 1578 mg sodium
Breakfast (411 Calories)
Morning Snack (159 Calories)
- ½ cup plain Greek yogurt, low-fat
- 1 cup raspberries
- 1 teaspoon ground flaxseeds
Lunch (374 calories)
Afternoon Snack (95 Calories)
Dinner (436 Calories)
Charred Shrimp, Pesto & Quinoa Bowls
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Charred Shrimp, Pesto & Quinoa Bowls
Day 4
Daily totals: 1492 calories, 66 g fat, 81 g protein, 156 g carbohydrates, 41 g fiber, 1701 mg sodium
Breakfast (411 Calories)
Morning Snack (184 Calories)
- ½ cup plain Greek yogurt, low-fat
- 1 cup raspberries
- 1 tablespoon ground flaxseeds
Lunch (374 calories)
Afternoon Snack (95 Calories)
Dinner (428 Calories)
Garlicky White Bean & Kale Stew with Lemon
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Garlicky White Bean & Kale Stew
Day 5
Daily totals: 1508 calories, 72 g fat, 92 g protein, 137 g carbohydrates, 37 g fiber, 1564 mg sodium
Breakfast (411 Calories)
Morning Snack (222 Calories)
- ½ cup plain Greek yogurt, low-fat
- 1 cup raspberries
- 2 tablespoons ground flaxseeds
Lunch (374 calories)
Afternoon Snack (95 Calories)
Dinner (406 Calories)
Baked Halibut with Brussels Sprouts & Quinoa
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Baked Halibut with Brussels Sprouts & Quinoa
Day 6
Daily totals: 1478 calories, 64 g fat, 84 g protein, 153 g carbohydrates, 32 g fiber, 1626 mg sodium
Breakfast (364 Calories)
Breakfast Beans with Microwave-Poached Egg
Morning Snack (186 Calories)
Lunch (345 calories)
Lemony Orzo & Tuna Salad with Broccoli
Afternoon Snack (122 Calories)
Dinner (461 Calories)
Garlic-Thyme Chicken with Green Beans & Rice
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Garlic-Thyme Chicken with Green Beans & Rice
Day 7
Daily totals: 1516 calories, 71 g fat, 81 g protein, 149 g carbohydrates, 40 g fiber, 1319 mg sodium
Breakfast (364 Calories)
Morning Snack (172 Calories)
- ½ cup plain Greek yogurt, low-fat
- 1 cup raspberries
- 2 teaspoons ground flaxseeds
Lunch (345 calories)
Afternoon Snack (182 Calories)
Cucumber-Dill Ricotta Snack Jar
Dinner (453 Calories)
Roasted Root Veggies & Greens over Spiced Lentils
To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Remove ground flaxseeds from morning snack. Increase dinner serving to 1 ½ servings of Roasted Root Veggies & Greens over Spiced Lentils
Frequently Asked Questions
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s 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 weight loss 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 350 to 400 calories while the lunches span 350 to 400 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 1,200 calorie modification?
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.
Other Tips for Healthy Weight Loss
Although adequate protein plays an important role in weight loss, there are other lifestyle factors that work hand in hand to support lasting results. These include:
- Regular exercise: While protein provides the building blocks your muscles need to grow and function properly, exercise is the trigger that stimulates muscle growth and helps your body use that protein effectively. For this reason, it’s recommended to do strength training exercises at least twice a week to boost muscle and metabolic health. You should also participate in 150 minutes of moderate-intensity aerobic exercise each week. This includes walking, dancing, biking or water aerobics.
- Good quality sleep: Diet and exercise may be important, but if you aren’t getting enough sleep, you may not see the weight loss results you desire. Studies show that inadequate sleep is linked to increased cravings, particularly for foods high in carbohydrates and fat. Aim for at least 7 to 9 hours of sleep each night.
- Stress management: If you feel like you’ve tried everything to lose weight and nothing is working, managing stress may be the missing piece to the puzzle. Chronic stress exposes your body to high levels of cortisol, which is linked to the development of obesity. Try meditation, breath work, therapy, socialization or getting regular fresh air and sunshine to help reduce stress levels.
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
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