Meal Plan At a Glance
DAYS
1
2
3
4
5
6
7
MEALS
Breakfast:
Apple-Pom Overnight Oats
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Lunch:
Salmon Superfood Chopped Salad
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Dinner:
Lemon-Pepper Chicken, Broccoli & Potatoes
Breakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Roasted Salmon & Vegetables
Breakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Butternut Squash & Lentil Soup
Breakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Chicken Florentine with Quinoa
Breakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Broccoli-Cheddar Butter Beans
Breakfast:
Raspberry Banana Yogurt Parfait
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Lunch:
Turkey Meatballs & Herbed Quinoa
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Dinner:
Lemon-Garlic Cod, Veggies & Couscous
Breakfast:
Raspberry Banana Yogurt Parfait
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Lunch:
Turkey Meatballs & Herbed Quinoa
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Dinner:
Seared Halibut Fish Tacos
DAILY TOTALS
Calories: 1494 Fat: 63g Protein: 87g Carbs: 157g Fiber: 33g Sodium: 1872mg
Calories: 1516 Fat: 70g Protein: 95g Carbs: 136g Fiber: 30g Sodium: 2115mg
Calories: 1520 Fat: 53g Protein: 81g Carbs: 192g Fiber: 43g Sodium: 1817mg
Calories: 1525 Fat: 70g Protein: 97g Carbs: 133g Fiber: 30g Sodium: 1941mg
Calories: 1511 Fat: 65g Protein: 82g Carbs: 162g Fiber: 36g Sodium: 2213mg
Calories: 1498 Fat: 52g Protein: 110g Carbs: 151g Fiber: 32g Sodium: 1730mg
Calories: 1486 Fat: 57g Protein: 96g Carbs: 158g Fiber: 35g Sodium: 1729mg
Day 1
Daily totals: 1494 calories, 63 g fat, 87 g protein, 157 g carbohydrates, 33 g fiber, 1872 mg sodium
Breakfast (343 Calories)
Apple-Pomegranate Overnight Oats
Lunch (409 calories)
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Dinner (438 Calories)
Sheet-Pan Lemon-Pepper Chicken with Broccoli & Potatoes
Snacks
Lemon-Strawberry Frozen Yogurt Bites
- Mixed with 2 teaspoons chia seeds before freezing (135 calories)
Crunchy Roasted Edamame Is an Easy, High-Protein Snack
- Serve with: 1 small apple (168 calories)
To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Day 2
Daily totals: 1516 calories, 70 g fat, 95 g protein, 136 g carbohydrates, 30 g fiber, 2115 mg sodium
Breakfast (344 Calories)
Broccoli, Tomato & White Bean Quiche
- Serve with: ½ cup blueberries
Lunch (394 calories)
Dinner (422 Calories)
Sheet-Pan Roasted Salmon & Vegetables
Snacks
- 1 small pear & 1 tablespoon almond butter (183 calories)
Crunchy Roasted Chickpeas
To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl
Day 3
Daily totals: 1520 calories, 53 g fat, 81 g protein, 192 g carbohydrates, 43 g fiber, 1817 mg sodium
Breakfast (344 Calories)
Lunch (394 calories)
Dinner (479 Calories)
This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner
Snacks
To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl
Day 4
Daily totals: 1525 calories, 70 g fat, 97 g protein, 133 g carbohydrates, 30 g fiber, 1941 mg sodium
Breakfast (344 Calories)
Lunch (394 calories)
Dinner (431 Calories)
One-Pan Chicken Florentine
Snacks
To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl
Day 5
Daily totals: 1511 calories, 65 g fat, 82 g protein, 162 g carbohydrates, 36 g fiber, 2213 mg sodium
Breakfast (344 Calories)
Lunch (394 calories)
Dinner (435 Calories)
Broccoli-Cheddar Butter Beans
Snacks
To make it 1,800 calories: Add 4 servings Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl
Day 6
Daily totals: 1498 calories, 52 g fat, 110 g protein, 151 g carbohydrates, 32 g fiber, 1730 mg sodium
Breakfast (409 Calories)
The Best Gut-Healthy Breakfast
Lunch (392 calories)
Spinach & Feta Turkey Meatballs with Herbed Quinoa
Dinner (471 Calories)
Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
- Serve with: ¾ cup couscous
Snacks
To make it 1,800 calories: Add 4 servings Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
Day 7
Daily totals: 1486 calories, 57 g fat, 96 g protein, 158 g carbohydrates, 35 g fiber, 1729 mg sodium
Breakfast (409 Calories)
Lunch (392 calories)
Dinner (381 Calories)
Seared Halibut Fish Tacos with Cilantro Slaw
Snacks
To make it 1,800 calories: Add 4 servings Dark Chocolate Cashew Clusters as an evening snack
To make it 2,000 calories: Increase lunch to 1.5 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
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 other Recipes for Weight Loss.
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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 400 to 450 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
Beyond eating more protein and limiting added sugar, healthy weight loss also involves:
- Focusing on fiber: Fiber isn’t just for keeping your bowels regular. It also helps balance your blood sugars, feed the beneficial bacteria in your gut and keep you fuller for longer—all of which support weight loss. Aim for 30 grams of fiber per day from a variety of fruits, vegetables, whole grains, legumes, nuts and seeds.
- Adding antioxidant-rich foods: In addition to fiber, plant foods are also excellent sources of antioxidants. Antioxidants help to protect your cells from oxidative stress, which is associated with inflammation and obesity. These protective compounds are concentrated in the pigments that give fruits and vegetables their distinct red, purple, green, yellow and orange hues.
- Moving your body: Regular exercise encourages weight loss by preserving lean muscle mass, supporting healthy metabolism and improving insulin resistance. For optimal results, plan to engage in at least 150 minutes of moderate-intensity aerobic exercise each week and strength train twice per week.,
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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