Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Egg bites, apple & kefir/ Energy balls
Sandwich/ Yogurt & raspberries
Shrimp & grits
Oatmeal, walnuts & strawberries/ Energy balls
Fajita bowls/ Yogurt & raspberries
Stuffed peppers
Egg bites, apple & kefir/ Pear
Fajita bowls/ Yogurt, raspberries & energy balls
Pork tenderloin & potatoes
Oatmeal, walnuts & strawberries/ Energy balls
Fajita bowls/ Yogurt & raspberries
Chicken & couscous
Egg bites, apple & kefir/ Energy balls
Fajita bowls/ Yogurt & raspberries
Salmon & orzo
Oatmeal, walnuts & strawberries/ Cottage cheese & peach
Salmon & orzo/ Almonds & blueberries
Steak salad
Egg bites, apple & kefir/ Pear
Salmon & orzo/ Blueberries
Fish tacos & black beans
Day 1
Jacob Fox
Breakfast (387 calories)
Morning Snack (141 calories)
Lunch (423 calories)
Afternoon Snack (126 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup raspberries
Dinner (443 calories)
Daily Totals: 1,520 calories, 60g fat, 97g protein, 160g carbohydrate, 32g fiber, 2,019mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.
Day 2
Breakfast (318 calories)
Morning Snack (141 calories)
Lunch (360 calories)
Afternoon Snack (126 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup raspberries
Dinner (566 calories)
Daily Totals: 1,512 calories, 52g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,399mg sodium
Make it 2,000 calories: Increase to 4 energy balls at A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack and add 1 serving Caprese Salad with Cherry Tomatoes to dinner.
Day 3
Carson Downing
Breakfast (387 calories)
Morning Snack (131 calories)
Lunch (325 calories)
Afternoon Snack (267 calories)
Dinner (404 calories)
Daily Totals: 1,514 calories, 51g fat, 89g protein, 186g carbohydrate, 31g fiber, 2,080mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 servings Peanut Butter-Oat Energy Balls at P.M. snack and add 1 serving Massaged Kale Salad to dinner.
Day 4
Breakfast (318 calories)
Morning Snack (212 calories)
Lunch (325 calories)
Afternoon Snack (126 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup raspberries
Dinner (520 calories)
Daily Totals: 1,501 calories, 60g fat, 85g protein, 170g carbohydrate, 34g fiber, 1,798mg sodium
Make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add 1 cup low-fat plain kefir to A.M. snack, add 1 medium apple to lunch and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 5
Breakfast (387 calories)
Morning Snack (212 calories)
Lunch (384 calories)
Afternoon Snack (126 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup raspberries
Dinner (391 calories)
Meal-Prep Tip: Reserve two servings Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for lunch on Days 6 and 7.
Daily Totals: 1,499 calories, 53g fat, 90g protein, 176g carbohydrate, 32g fiber, 1,987mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. chopped walnuts to P.M. snack and add 1 serving Traditional Greek Salad to dinner.
Day 6
Stacy Allen
Breakfast (318 calories)
Morning Snack (140 calories)
- ½ cup low-fat no-salt-added cottage cheese
- 1 medium peach
Lunch (391 calories)
Afternoon Snack (248 calories)
- ¼ cup unsalted dry-roasted almonds
- ½ cup blueberries
Dinner (409 calories)
Daily Totals: 1,506 calories, 76g fat, 84g protein, 133g carbohydrate, 30g fiber, 1,427mg sodium
Make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add a 1-oz. slice of whole-wheat baguette to dinner and add 4 servings Peanut Butter-Oat Energy Balls as an evening snack.
Day 7
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman
Breakfast (387 calories)
Morning Snack (131 calories)
Lunch (391 calories)
Afternoon Snack (42 calories)
Dinner (555 calories)
Daily Totals: 1,505 calories, 51g fat, 84g protein, 188g carbohydrate, 32g fiber, 2,276mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain strained (Greek-style yogurt) and 2 servings Peanut Butter-Oat Energy Balls to P.M. snack.
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 high-protein and high-fiber 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 318 to 387 calories while the lunches span 325 to 425 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’s the difference between added and natural sugars?
Natural sugars are found in foods like fruits, vegetables and unsweetened dairy. Added sugars are sweeteners added during processing. Foods containing natural sugars also provide many nutrients, such as vitamins, minerals, protein and fiber, while added sugars only provide sweetness and have little to no nutritional value.
Health Benefits of Protein and Fiber
Protein and fiber both play a role in keeping you full—but how? While both slow down your digestion, each has additional mechanisms. Research shows that when protein is digested, the hunger hormone ghrelin is suppressed while satiety hormones are released, which helps increase feelings of fullness. Fiber is digested slowly, meaning it takes longer to make its way through the digestive system, keeping us fuller for longer. Additionally, dietary fiber can ferment in the colon, forming short-chain fatty acids that increase the release of appetite-regulating leptin, which can also help improve satiety.
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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