DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Strawberry-Banana Smoothie
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Lunch: Asparagus-Leek Frittata
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Dinner: Baked Falafel Sandwich
Breakfast: Yogurt w/ Maple Granola
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Lunch: Veg Sushi Grain Bowl
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Dinner: Chipotle Tofu Tacos
Breakfast: Yogurt w/ Maple Granola
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Lunch: Veg Sushi Grain Bowl
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Dinner: Cranberry-Squash-Cauliflower Salad
Breakfast: Strawberry-Banana Smoothie
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Lunch: Veg Sushi Grain Bowl
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Dinner: Caprese Casserole & Cabbage Caesar
Breakfast: Yogurt w/ Maple Granola
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Lunch: Caprese Casserole
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Dinner: Bean Burger & Avocado-Lime Slaw
Breakfast: Yogurt w/ Maple Granola
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Lunch: Caprese Casserole
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Dinner: Kale-Avocado Salad & Baguette
Breakfast: Egg-in-a-Hole Peppers
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Lunch: Caprese Casserole
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Dinner: Sweet Potato–Cauli Rice Bowl
DAILY TOTALS
Calories: 1,524 Fat: 69g Protein: 84g Carb: 153g Fiber: 31g Sodium: 1779mg
Calories: 1,479 Fat: 60g Protein: 86g Carb: 177g Fiber: 33g Sodium: 1264mg
Calories: 1,491 Fat: 74g Protein: 83g Carb: 149g Fiber: 35g Sodium: 1429mg
Calories: 1,475 Fat: 63g Protein: 82g Carb: 173g Fiber: 30g Sodium: 932mg
Calories: 1,498 Fat: 51g Protein: 89g Carb: 181g Fiber: 42g Sodium: 1657mg
Calories: 1,501 Fat: 64g Protein: 85g Carb: 157g Fiber: 34g Sodium: 1513mg
Calories: 1,483 Fat: 69g Protein: 81g Carb: 143g Fiber: 37g Sodium: 1976mg
Day 1
Daily Totals: 1,524 calories, 69g fat, 84g protein, 153g carbohydrate, 31g fiber, 1,779mg sodium
Breakfast (359 calories)
Strawberry-Banana Protein Smoothie
Lunch (369 calories)
Frittata with Asparagus, Leek & Ricotta
Dinner (517 calories)
Snacks
- ¾ cup unsalted low-fat cottage cheese with 1 medium peach (181 calories)
- ¼ cup salted dry-roasted edamame (98 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 2
Daily Totals: 1,479 calories, 60g fat, 86g protein, 177g carbohydrate, 33g fiber, 1,264mg sodium
Breakfast (345 calories)
- Serve with 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Lunch (377 calories)
Vegetarian Sushi Grain Bowl
Dinner (444 calories)
Snacks
- 1 medium apple (95 calories)
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 cup low-fat plain kefir as an evening snack.
Day 3
Daily Totals: 1,491 calories, 74g fat, 83g protein, 149g carbohydrate, 35g fiber, 1,429mg sodium
Breakfast (345 calories)
- 1 serving Maple Granola
- Serve with 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Lunch (377 calories)
Dinner (502 calories)
Roasted Cranberry, Squash & Cauliflower Salad
Snacks
- 1 cup low-fat plain kefir with 1 medium peach (168 calories)
- ¼ cup salted dry-roasted edamame (98 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 4
Daily Totals: 1,475 calories, 63g fat, 82g protein, 173g carbohydrate, 30g fiber, 932mg sodium
Breakfast (359 calories)
Lunch (377 calories)
Dinner (517 calories)
Snacks
- ¾ cup unsalted low-fat cottage cheese with 1 medium peach (181 calories)
- ½ cup blueberries (42 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 5
Daily Totals: 1,498 calories, 51g fat, 89g protein, 181g carbohydrate, 42g fiber, 1,657mg sodium
Breakfast (345 calories)
- 1 serving Maple Granola
- Serve with 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Lunch (345 calories)
Dinner (491 calories)
Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
Snacks
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 6
Daily Totals: 1,501 calories, 64g fat, 85g protein, 157g carbohydrate, 34g fiber, 1,513mg sodium
Breakfast (345 calories)
- 1 serving Maple Granola
- Serve with 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Lunch (345 calories)
Dinner (464 calories)
Kale & Avocado Salad with Blueberries & Edamame
- Serve with 1-oz. slice whole-wheat baguette
Snacks
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to breakfast and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 7
Daily Totals: 1,483 calories, 69g fat, 81g protein, 143g carbohydrate, 37g fiber, 1,976mg sodium
Breakfast (395 calories)
“Egg in a Hole” Peppers with Avocado Salsa
- Serve with 1 cup low-fat plain kefir
Lunch (345 calories)
Dinner (426 calories)
Sweet Potato & Cauliflower Rice Bowl
Snacks
Frequently Asked Questions
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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 healthy vegetarian 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 345 to 395 calories while the lunches span 345 to 377 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 are the benefits of protein?
Protein is crucial for our health, as it makes up the cells in the body and helps keep it functioning properly. Protein is particularly important for muscle repair and function, bone health and skin health. Most people get plenty of protein in their typical diets, though it is possible to be deficient in protein. Signs of a protein deficiency include fatigue, brittle hair and nails, weak immune system and edema.
What Are the Health Benefits of a Plant-Based Diet?
A plant-based diet is essentially a diet that focuses on eating more plants. It’s less concretely defined than a vegetarian diet, which omits meat and fish, or a vegan diet, which omits all animal products. The goal of a plant-based diet is to eat a wider variety of plant-based foods. It doesn’t necessarily prohibit meat, but most people following a plant-based diet tend to limit meat intake by eating it only on occasion or in smaller amounts. Due to its abundance of fruit, vegetables, whole grains and legumes, it’s no surprise that following a plant-based diet can have some impressive health benefits. Research links a plant-based diet with a significantly reduced risk of developing negative health outcomes. A plant-based diet can work well for most people, though it may be particularly beneficial for those with health conditions like type 2 diabetes, heart disease or obesity. Unlike meat, many plant-based proteins, such as beans and whole grains, also provide a good dose of fiber. Fiber has many health benefits, from improved heart health to keeping our digestive system functioning and reducing blood sugar levels, and it can play a role in weight loss and healthy weight management too.
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
In the Race to Get More Protein, Research Shows Eating More Plants Is the Way to Win
Plant-Based Diet for Beginners: Your Guide to Getting Started
