Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Toast/ Peach
Sandwich/ Edamame
Soup
Egg bites/ Banana
Soup/ Almonds
Chicken casserole
Egg bites/ Edamame
Soup/ Apple
Salmon & veggies
Egg bites/ Edamame
Tuna salad/ Pear
Cheesy casserole
Yogurt/ Edamame
Tuna salad/ Almonds
Soup
Toast/ Yogurt
Soup/ Almonds
Quinoa salad
Yogurt/ Banana
Soup/ Walnuts
Chicken
Antonis Achilleos
Day 1
Victor Protasio
Breakfast (364 calories)
Morning Snack (59 calories)
Lunch (584 calories)
Afternoon Snack (200 calories)
Dinner (306 calories)
Daily Totals: 1,512 calories, 65g fat, 93g protein, 140g carbohydrate, 34g fiber, 1,538mg sodium
To make it 2,000 calories: Add ½ cup unsalted roasted cashews to A.M. snack and increase to 1 ½ cups edamame at P.M. snack.
Day 2
Jamie Vespa
Breakfast (302 calories)
Morning Snack (315 calories)
- 1 medium banana
- 2 Tbsp. creamy natural peanut butter
Lunch (306 calories)
Afternoon Snack (247 calories)
- 32 unsalted dry-roasted almonds
Dinner (349 calories)
Daily Totals: 1,518 calories, 67g fat, 75g protein, 158g carbohydrate, 31g fiber, 1,482mg sodium
To make it 2,000 calories: Increase to 2 slices bread and 1 ½ cups strawberries at breakfast, increase peanut butter to ¼ cup at A.M. snack and increase almonds to ½ cup at P.M. snack.
Day 3
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Breakfast (236 calories)
Morning Snack (200 calories)
Lunch (306 calories)
Afternoon Snack (249 calories)
- 20 unsalted dry-roasted almonds
- 1 medium apple
Dinner (522 calories)
Daily Totals: 1,511 calories, 70g fat, 90g protein, 136g carbohydrate, 31g fiber, 1,399mg sodium
To make it 2,000 calories: Increase to 2 slices bread at breakfast, increase edamame to 1 ¾ cups at A.M. snack and increase almonds to ½ cup at P.M. snack.
Day 4
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (302 calories)
Morning Snack (200 calories)
Lunch (357 calories)
Afternoon Snack (288 calories)
- 1 large pear
- 12 walnut halves
Dinner (351 calories)
Daily Totals: 1,497 calories, 76g fat, 86g protein, 123g carbohydrate, 33g fiber, 1,786mg sodium
To make it 2,000 calories: Increase to 2 slices bread at breakfast, increase edamame to 2 cups at A.M. snack, increase walnuts to 20 at P.M. snack and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 5
Breakfast (264 calories)
- 1 cup low-fat plain Greek yogurt
- ⅓ cup blackberries
- 2 Tbsp. slivered almonds
Morning Snack (200 calories)
Lunch (357 calories)
Afternoon Snack (275 calories)
- ⅓ cup unsalted dry-roasted almonds
- 1 plum
Dinner (415 calories)
Daily Totals: 1,511 calories, 79g fat, 99g protein, 103g carbohydrate, 27g fiber, 1,422mg sodium
To make it 2,000 calories: Increase blackberries to 1 cup and almonds to ⅓ cup at breakfast, increase edamame to 2 cups at A.M. snack and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 6
Breakfast (294 calories)
Morning Snack (187 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
Lunch (415 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (414 calories)
Daily Totals: 1,516 calories, 84g fat, 76g protein, 124g carbohydrate, 24g fiber, 1,355mg sodium
To make it 2,000 calories: Increase blueberries to 1 cup at A.M. snack, increase almonds to ½ cup at P.M. snack, add 1 large pear to lunch and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 7
Breakfast (264 calories)
- 1 cup low-fat plain Greek yogurt
- ⅓ cup blackberries
- 2 Tbsp. slivered almonds
Morning Snack (210 calories)
- 1 medium banana
- 1 Tbsp. creamy natural peanut butter
Lunch (415 calories)
Afternoon Snack (157 calories)
- 1 large pear
- 2 walnut halves
Dinner (448 calories)
Daily Totals: 1,495 calories, 62g fat, 86g protein, 152g carbohydrate, 22g fiber, 1,115mg sodium
To make it 2,000 calories: Increase almonds at breakfast to ¼ cup, increase peanut butter to ¼ cup at A.M. snack and increase rice to 1 cup at dinner.
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 healthy low-sugar 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 236 to 364 calories while the lunches span 306 to 584 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 sugar is too much and what is recommended?
According to the Centers for Disease Control and Prevention, on average, American adults consume 17 teaspoons (68 grams) of added sugar every day. This is far more than the American Heart Association’s recommended max of 6 teaspoons for women and 9 for men.
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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