Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Muesli/ Blueberries
Frittata/ Almonds
Salmon & salad
Toast/ Pear
Meatballs/ Yogurt
Chicken & veggies
Muesli/ Apple
Meatballs/ Orange
Salad & baguette
Toast/ Kefir
Meatballs/ Almonds
Chicken & salad
Muesli/ Yogurt
Meatballs/ Pear
Soup & salad
Toast/ Almonds
Soup/ Yogurt
Shrimp bowls
Muesli/ Apple
Soup/ Yogurt
Black bean tacos
Day 1
Breakfast (288 calories)
Morning Snack (121 calories)
- 3/4 cup nonfat plain Greek yogurt
- 1/4 cup blueberries
Lunch (381 calories)
Afternoon Snack (206 calories)
- 1/4 cup unsalted dry-roasted almonds
Dinner (508 calories)
Daily Totals: 1,504 calories, 83g protein, 72g fat, 12g saturated fat, 137g carbohydrate, 34g fiber, 925mg sodium
To make it 2,000 calories: Add 1 serving Jason Mraz’s Avocado Green Smoothie to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add 1 medium banana to P.M. snack.
Day 2
Breakfast (264 calories)
- 1 slice sprouted whole-wheat toast
- 1 Tbsp. almond butter
- 1 medium apple, sliced thin
Top toast with thinly sliced apple, if desired.
Morning Snack (131 calories)
Lunch (392 calories)
Afternoon Snack (285 calories)
- 3/4 cup nonfat plain Greek yogurt
- 1/2 cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (412 calories)
Daily Totals: 1,485 calories, 103g protein, 61g fat, 12g saturated fat, 152g carbohydrate, 33g fiber, 1,388mg sodium
To make it 2,000 calories: Increase to 2 slices sprouted whole-wheat toast with 2 Tbsp. almond butter at breakfast, add 1/4 cup unsalted dry-roasted almonds at A.M. snack and add 1/2 cup cooked quinoa to dinner.
Day 3
Brie Passano
Breakfast (288 calories)
Morning Snack (242 calories)
- 1 medium apple
- 1 1/2 Tbsp. almond butter
Lunch (392 calories)
Afternoon Snack (129 calories)
- 3/4 cup nonfat plain kefir
- 1 medium orange
Dinner (458 calories)
Daily Totals: 1,509 calories, 75g protein, 57g fat, 12g saturated fat, 191g carbohydrate, 36g fiber, 1,318mg sodium
To make it 2,000 calories: Add 1 serving Jason Mraz’s Avocado Green Smoothie to breakfast and add 22 unsalted dry-roasted almonds to P.M. snack.
Day 4
Brie Passano
Breakfast (264 calories)
- 1 slice sprouted whole-wheat toast
- 1 Tbsp. almond butter
- 1 medium apple, sliced thin
Top toast with thinly sliced apple, if desired.
Morning Snack (199 calories)
- 1 large pear
- 3/4 cup nonfat plain kefir
Lunch (392 calories)
Afternoon Snack (139 calories)
- 18 unsalted dry-roasted almonds
Dinner (497 calories)
Daily Totals: 1,491 calories, 87g protein, 66g fat, 12g saturated fat, 156g carbohydrate, 32g fiber, 1,400mg sodium
To make it 2,000 calories: Increase to 2 slices sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, increase to 25 almonds and add 1 large banana to P.M. snack and add half an avocado, sliced, to the salad at dinner.
Day 5
Antonis Achilleos
Breakfast (288 calories)
Morning Snack (210 calories)
- 2/3 cup nonfat plain Greek yogurt
- 1/2 cup blueberries
- 2 Tbsp. chopped walnuts
Lunch (392 calories)
Afternoon Snack (131 calories)
Dinner (486 calories)
Meal-Prep Tip: Reserve 2 servings One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 6 and 7.
Daily Totals: 1,507 calories, 74g protein, 54g fat, 12g saturated fat, 198g carbohydrate, 38g fiber, 1,526mg sodium
To make it 2,000 calories: Add 1 serving Jason Mraz’s Avocado Green Smoothie to breakfast and add 22 unsalted dry-roasted almonds to P.M. snack.
Day 6
Jacob Fox
Breakfast (264 calories)
- 1 slice sprouted whole-wheat toast
- 1 Tbsp. almond butter
- 1 medium apple, sliced thin
Top toast with thinly sliced apple, if desired.
Morning Snack (206 calories)
- 1/4 cup unsalted dry-roasted almonds
Lunch (367 calories)
Afternoon Snack (204 calories)
- 2/3 cup nonfat plain Greek yogurt
- 2 Tbsp. chopped walnuts
- 1/4 cup blueberries
Dinner (478 calories)
Daily Totals: 1,520 calories, 80g protein, 63g fat, 7g saturated fat, 173g carbohydrate, 32g fiber, 955mg sodium
To make it 2,000 calories: Increase to 2 slices sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 medium banana to A.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Day 7
Will Dickey
Breakfast (288 calories)
Morning Snack (242 calories)
- 1 medium apple
- 1 1/2 Tbsp. almond butter
Lunch (367 calories)
Afternoon Snack (149 calories)
- 1 cup nonfat plain Greek yogurt
- 1/4 cup raspberries
Dinner (477 calories)
Daily Totals: 1,514 calories, 72g protein, 50g fat, 9g saturated fat, 211g carbohydrate, 47g fiber, 1,128mg sodium
To make it 2,000 calories: Add 1 serving Jason Mraz’s Avocado Green Smoothie to breakfast, increase to 2 Tbsp. almond butter at A.M. snack and add 3 Tbsp. chopped walnuts 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?
If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our other no-sugar snacks and no-sugar dinner recipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
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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 264 to 288 calories while the lunches span 367 to 392 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 are sugar and cholesterol connected?
High blood sugar and high cholesterol are two factors for metabolic syndrome, a pre-diabetes condition. According to the American Heart Association, people with diabetes tend to have higher LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol levels. By reducing your blood sugar levels and getting your cholesterol levels into healthy ranges, you may help reduce your risk of type 2 diabetes, heart disease and kidney disease.
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What is the big deal about added sugars?
Unlike natural sugars found in unsweetened dairy and fruits and vegetables, added sugars don’t have much, if any, nutritional value and displace other healthy options you could be including. And there’s even more reason to cut back. Research suggests that eating excess added sugars increases the risk of heart disease—and not only that, but also of dying from heart disease. High added-sugar intake may even increase your risk of osteoarthritis.
Strategies to Lower Cholesterol and Improve Heart Health
- Focus on Fiber: Though fiber is often lauded for its gut health benefits, it’s also an all-star nutrient for our heart health. People who eat plenty of fiber (at least 25 g a day) have consistently better health outcomes than those who don’t get enough of this important nutrient—especially when it comes to heart health. This is partly thanks to fiber’s ability to reduce inflammation, blood pressure and cholesterol.
- Move More: Increasing exercise has the double benefit of raising heart-healthy HDL cholesterol while lowering harmful LDL cholesterol. Aim for at least 150 minutes of exercise weekly. Ideally, physical activity includes a mix of moderate-intensity cardio exercise, like a brisk walk, with resistance training.
- Preventive Medical Care: High cholesterol has no symptoms, so it’s important to seek regular medical care to get your levels checked.
- Increase Unsaturated Fats: Research shows that people who eat more unsaturated fats than saturated fats tend to have lower rates of heart disease. Unsaturated fats are found in nuts, seeds, olive oil and fatty fish, like salmon and tuna, while saturated fats are in animal products, like butter, high-fat dairy, red and processed meats.
- Improve Gut Health: Aiming to improve your healthy gut bacteria by including probiotic-rich foods like kombucha, kefir, yogurt and kimchi has some serious benefits, including improved heart health.
- De-Stress: Though it’s easier said than done, finding ways to reduce stress can have some serious health benefits. Research shows that chronic stress increases inflammation and the risk of heart disease.
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
What’s the Difference Between Natural and Added Sugars? A Dietitian Explains
Do You Need to Limit Dietary Cholesterol?
