Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Acai bowl/ Apple & nut butter
Pasta e Fagioli/ Crunchy chickpeas
Salmon & green beans
Quiche & pear/ Yogurt bites
Chicken & broccoli salad/ Guac snack jar & almonds
Beef & potato skillet
Quiche & orange/ Yogurt parfait
Chicken bowls/ Crunchy chickpeas
Tofu soup
Quiche & banana/ Yogurt bites
Chicken bowls/ Apple & nut butter
Sausage-kale pasta
Smoothie/ Yogurt parfait
Chicken bowls/ Rice cake sandwich
Pork tenderloin & veggies
Avocado toast/ Yogurt & pear
Chicken bowls/ Apple & nut butter
Chickpeas alla Vodka
Eggs & toast/ Smoothie
Chickpea & spinach stew/ Guac snack jar
Meatloaf & veggies
Day 1
Copycat Olive Garden Pasta e Fagioli.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
Breakfast (489 calories)
Morning Snack (286 calories)
- 1 medium apple
- 2 tablespoons smooth natural peanut butter
Lunch (456 calories)
Afternoon Snack (120 calories)
Dinner (407 calories)
Daily Totals: 1,759 calories, 93g fat, 26g saturated fat, 89g protein, 187g carbohydrate, 39g fiber, 1,901 mg sodium
To make it 1,500 calories: Omit A.M. snack.
To make it 2,000 calories: Add Cottage Cheese Snack Jar with Fruit for an evening snack.
Day 2
Ground Beef & Potatoes Skillet.
Photography / Caitlin Bensel, Styling / Ruth Blackburn
Breakfast (428 calories)
Morning Snack (248 calories)
Lunch (575 calories)
Afternoon Snack (270 calories)
Dinner (329 calories)
Daily Totals: 1,835 calories, 94g fat, 25g saturated fat, 81g protein, 141g carbohydrate, 37g fiber, 1,901 mg sodium
To make it 1,500 calories: Omit the apple at lunch and omit P.M. snack.
To make it 2,000 calories: Add ½ cup low-fat cottage cheese to breakfast and have 1 medium banana for an evening snack.
Day 3
Kimchi-Tofu Soup with Sesame & Egg.
Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee
Breakfast (388 calories)
Morning Snack (301 calories)
Lunch (413 calories)
Afternoon Snack (222 calories)
Dinner (472 calories)
Daily Totals: 1,795 calories, 97g fat, 22g saturated fat, 98g protein, 189g carbohydrate, 32g fiber, 2,296 mg sodium
To make it 1,500 calories: Omit A.M. snack.
To make it 2,000 calories: Add another ¼ avocado to lunch and add ½ cup cooked brown rice to dinner.
Day 4
Meal-Prep Chili-Lime Chicken Bowls.
Breakfast (432 calories)
Morning Snack (247 calories)
Lunch (413 calories)
Afternoon Snack (286 calories)
- 1 medium apple
- 2 tablespoons smooth natural peanut butter
Dinner (463 calories)
Daily Totals: 1,840 calories, 82g fat, 25g saturated fat, 97g protein, 189g carbohydrate, 35g fiber, 1,897 mg sodium
To make it 1,500 calories: Omit P.M snack.
To make it 2,000 calories: Add 2 tablespoons unsalted whole almonds to A.M. snack and add another ¼ avocado to lunch.
Day 5
Garlic-Herb Roast Pork Tenderloin with Parsnip Puree & Kale.
Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely
Breakfast (424 calories)
Morning Snack (301 calories)
Lunch (413 calories)
Afternoon Snack (225 calories)
Dinner (402 calories)
Daily Totals: 1,765 calories, 76g fat, 17g saturated fat, 96g protein, 195g carbohydrate, 39g fiber, 1,379 mg sodium
To make it 1,500 calories: Omit A.M. snack.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast and add another ¼ avocado to lunch.
Day 6
Chickpeas alla Vodka.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Breakfast (439 calories)
Morning Snack (184 calories)
- ½ cup low-fat plain Greek yogurt
- 1 medium pear
Lunch (413 calories)
Afternoon Snack (286 calories)
- 1 medium apple
- 2 tablespoons smooth natural peanut butter
Dinner (468 calories)
Daily Totals: 1,790 calories, 77g fat, 21g saturated fat, 88g protein, 204g carbohydrate, 44g fiber, 2,052 mg sodium
To make it 1,500 calories: Omit P.M. snack.
To make it 2,000 calories: Add 2 eggs to breakfast.
Day 7
Hearty Chickpea & Spinach Stew.
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Breakfast (387 calories)
Morning Snack (410 calories)
Lunch (401 calories)
Afternoon Snack (167 calories)
Dinner (436 calories)
Daily Totals: 1,801 calories, 93g fat, 28g saturated fat, 102g protein, 150g carbohydrate, 38g fiber, 2,142 mg sodium
To make it 1,500 calories: Omit the scrambled eggs at breakfast and omit P.M snack.
To make it 2,000 calories: Add 2 pieces whole-wheat bread to lunch and add 1 medium orange to dinner.
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 a framework for a high-protein, no-added-sugar diet. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, 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, protein and sodium levels. For more inspiration, check out these delicious high-protein 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. These breakfasts range from 387 to 489 calories, while the lunches span 401 to 575 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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How much protein should I eat?
The answer is, it depends. The 2020–2025 Dietary Guidelines for Americans recommends that most adults 19 and older consume 10% to 35% of their daily calories from protein. That’s about 200 to 700 calories from protein for a 2,000-calorie diet. If you are trying to lose weight, have special dietary needs or restrictions, are an athlete or are pregnant or breastfeeding, your needs may be more or less. Consulting with a registered dietitian can help you find your individual protein needs.
Health Benefits of Reducing Added Sugar
Although desserts and sugar-sweetened drinks can be a part of a healthy diet, it’s easy to eat too much added sugar. Over time, this can increase your risk of chronic diseases like diabetes, heart disease and more. Luckily, a balanced eating pattern that’s mindful of added sugar intake can help lower your risk of chronic disease and help give your body the nutrients it needs to thrive.
Added sugars are any sweeteners that are added to foods, such as but not limited to high-fructose corn syrup, white sugar, honey, maple syrup or agave. Natural sugars; however, are sugars such as lactose and fructose that are naturally occurring in dairy, fruits and vegetables. The natural sugars in foods have the added benefit of being paired with other healthful nutrients, such as protein, fiber or healthy fats.
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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