DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Skyr w/ Cherries & Almonds
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Lunch: Chickpea Tuna Salad
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Dinner: Salmon w/ Crispy Quinoa
Breakfast: Overnight Oats w/ Chia
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Lunch: White Bean Soup & Peppers
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Dinner: Chicken & Cabbage Rice
Breakfast: Overnight Oats w/ Chia
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Lunch: White Bean Soup & Peppers
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Dinner: Cajun Tofu Tostadas
Breakfast: Toast, Kefir & Almond Butter
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Lunch: White Bean Soup & Peppers
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Dinner: Zucchini Chicken Pasta
Breakfast: Skyr w/ Cherries & Almonds
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Lunch: White Bean Soup & Peppers
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Dinner: Kale Salad w/ Squash & Chickpeas
Breakfast: Toast, Kefir & Almond Butter
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Lunch: Chickpea Tuna Salad
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Dinner: Chicken Tenders & Tabbouleh
Breakfast: Skyr w/ Cherries & Almonds
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Lunch: Chickpea Tuna Salad
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Dinner: Fish Taco Bowls
DAILY TOTALS
Calories: 1505 Fat: 70g Protein: 82g Carb: 143g Fiber: 30g Sodium: 1317mg
Calories: 1482 Fat: 61g Protein: 71g Carb: 180g Fiber: 36g Sodium: 1685mg
Calories: 1521 Fat: 70g Protein: 75g Carb: 160g Fiber: 37g Sodium: 1459mg
Calories: 1492 Fat: 56g Protein: 78g Carb: 184g Fiber: 33g Sodium: 1385mg
Calories: 1479 Fat: 65g Protein: 71g Carb: 166g Fiber: 38g Sodium: 1196mg
Calories: 1503 Fat: 78g Protein: 100g Carb: 110g Fiber: 29g Sodium: 1411mg
Calories: 1506 Fat: 69g Protein: 87g Carb: 145g Fiber: 32g Sodium: 1252mg
Day 1
Daily Totals: 1,505 calories, 70g fat, 82g protein, 143g carbohydrate, 30g fiber, 1,317mg sodium
Breakfast (323 calories)
- 1 (5.3-oz.) container low-fat plain skyr yogurt
- Serve with ½ cup cherries, fresh or thawed from frozen
- 3 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (357 calories)
Dinner (600 calories)
Sheet-Pan Salmon with Crispy Quinoa
Snacks
- 1 large pear (131 calories)
- 1 medium apple (95 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.
Day 2
Daily Totals: 1,482 calories, 61g fat, 71g protein, 180g carbohydrate, 36g fiber, 1,685mg sodium
Breakfast (390 calories)
Overnight Oats with Chia Seeds (Meal-Prep Friendly)
Lunch (346 calories)
20-Minute White Bean Soup
- Serve with 1 medium bell pepper, sliced
- 2 Tbsp. hummus
Dinner (418 calories)
One-Pan Chicken & Cabbage with Rice
Snacks
- 1 cup low-fat plain kefir with 1 plum (140 calories)
- 1 medium apple and 1 Tbsp. almond butter (193 calories)
Make it 2,000 calories: Add a 5.3-oz. container low-fat plain skyr yogurt to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. almond butter at P.M. snack and add 1 serving Tart Cherry Nice Cream as an evening snack.
Day 3
Daily Totals: 1,521 calories, 70g fat, 75g protein, 160g carbohydrate, 37g fiber, 1,459mg sodium
Breakfast (390 calories)
Lunch (346 calories)
Dinner (432 calories)
Cajun-Spiced Tofu Tostadas with Beet Crema
Snacks
- 1 (5.3-oz.) container low-fat plain skyr yogurt and ¼ cup blueberries (144 calories)
- 2 large hard-boiled eggs and 1 medium peach (214 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Tbsp. hummus at lunch and add 1 serving Guacamole Chopped Salad to dinner.
Day 4
Daily Totals: 1,492 calories, 56g fat, 78g protein, 184g carbohydrate, 33g fiber, 1,385mg sodium
Breakfast (280 calories)
- 1 slice sprouted-wheat bread, toasted
- Serve with 1 Tbsp. almond butter
- 1 cup low-fat plain kefir
Lunch (346 calories)
Dinner (470 calories)
Agrodolce Zucchini & Chicken Pasta
Snacks
- 1 large pear (131 calories)
- ¼ cup unsalted dry-roasted almonds and 1 medium peach (265 calories)
Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner.
Day 5
Daily Totals: 1,479 calories, 65g fat, 71g protein, 166g carbohydrate, 38g fiber, 1,196mg sodium
Breakfast (323 calories)
- 1 (5.3-oz.) container low-fat plain skyr yogurt
- Serve with ½ cup cherries, fresh or thawed from frozen
- 3 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (346 calories)
Dinner (404 calories)
Massaged Kale Salad with Roasted Squash & Chickpeas
Snacks
- 1 medium apple and 1 Tbsp. almond butter (193 calories)
- 2 large hard-boiled eggs and 1 medium peach (214 calories)
Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted pistachios to lunch, 1 serving Everything Bagel Avocado Toast to dinner and 1 serving Tart Cherry Nice Cream as an evening snack.
Day 6
Daily Totals: 1,503 calories, 78g fat, 100g protein, 110g carbohydrate, 29g fiber, 1,411mg sodium
Breakfast (280 calories)
- 1 slice sprouted-wheat bread, toasted
- Serve with 1 Tbsp. almond butter
- 1 cup low-fat plain kefir
Lunch (357 calories)
Dinner (354 calories)
Easy Chicken Tenders with Lemon & Garlic
Snacks
- ¼ cup unsalted dry-roasted almonds and 1 cup blackberries (268 calories)
- 1 (5.3-oz.) container low-fat plain skyr yogurt, 3 Tbsp. sliced almonds, and ¼ cup blueberries (244 calories)
Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and 1 medium banana with 1 Tbsp. almond butter to lunch.
Day 7
Daily Totals: 1,506 calories, 69g fat, 87g protein, 145g carbohydrate, 32g fiber, 1,252mg sodium
Breakfast (323 calories)
- 1 (5.3-oz.) container low-fat plain skyr yogurt
- Serve with ½ cup cherries, fresh or thawed from frozen
- 3 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (357 calories)
Dinner (529 calories)
Fish Taco Bowls with Green Cabbage Slaw
Snacks
- 1 medium apple and 1 Tbsp. almond butter (193 calories)
- 1 medium banana (105 calories)
Make it 2,000 calories: Increase to 3 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Tart Cherry Nice Cream 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 anti-inflammatory recipes you can make in 20 minutes.
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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 280 to 390 calories while the lunches span 346 to 357 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 types of foods are considered anti-inflammatory?
Anti-inflammatory foods are those with nutrients that have been shown to lower the inflammatory response in the body. Some of these foods include omega-3-rich foods, such as salmon, walnuts and flaxseed. Other nutrients that are considered anti-inflammatory include fiber, vitamin C and polyphenols in foods like berries, citrus and cabbage.
Strategies to Manage Metabolic Syndrome
- Eat More Fiber: Fiber is linked to a reduced risk of type 2 diabetes, lower body weight and improved heart health—all factors that can impact metabolic syndrome. Plus, eating more fiber can help facilitate weight loss, even if no other deliberate changes are made. Foods rich in fiber include whole grains, fruits, vegetables, nuts, beans and lentils.
- Exercise: Aim for at least 150 minutes a week of moderate-intensity exercise, such as brisk walking. Exercising for 30 minutes most days of the week can have some serious benefits, though short bouts of walking can be impactful, too.
- Reduce Inflammation: Reducing inflammation in the body may help facilitate weight loss and improve blood sugar levels. Strategies to reduce inflammation include eating more healthy fats (like avocado, nuts and seeds) fish and plant-based foods, improving gut health, reducing stress and improving sleep quality.
- Reduce Added Sugars: Added sugars don’t need to be off the table completely, but it’s true that most of us eat more added sugars than we realize. Reducing added sugars can help limit excess unintended calories and leave more room for nutrient-dense foods, like fruits, vegetables and nuts.
- Weight Loss: Gradual weight loss can help improve metabolic syndrome. Aiming to eat regular meals, including exercise and focusing on fiber are all helpful strategies that can promote weight loss.
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.
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