Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Egg tacos/ Orange
Chicken wrap & blueberries/ Cottage cheese & fruit
Salmon & quinoa
Yogurt, oats & cherries/ Pistachios
Chicken soup & apple/ Pear
Pork chops & Brussels sprouts
Yogurt, oats & raspberries/ Orange
Chicken soup & apple/ Banana & nut butter
Chicken & squash, greens
Yogurt, oats & raspberries/ Cottage cheese
Chicken soup & apple/ Pear
Chicken stew & salad
Yogurt, oats & cherries/ Pear
Chicken soup & apple/ Blackberries & kefir
Salmon & orzo, greens
Smoothie/ Blackberries
Salmon & orzo/ Apple
Chicken pasta & salad
Smoothie/ Pear
Salmon & orzo/ Cottage cheese
Chicken thighs, sweet potatoes & Brussels sprouts
Day 1
Salmon with Smoky Mayo & Quinoa Pilaf.
Jacob Fox
Breakfast (421 calories)
Morning Snack (62 calories)
Lunch (395 calories)
Afternoon Snack (128 calories)
- ½ cup low-fat cottage cheese
- ¾ cup blackberries
Dinner (483 calories)
Daily Totals: 1,489 calories, 70g fat, 93g protein, 129g carbohydrate, 28g fiber, 2,109mg sodium
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 serving Massaged Kale Salad to dinner.
Day 2
Crispy Smashed Brussels Sprouts with Balsamic & Parmesan.
Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis
Breakfast (356 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- ½ cup cherries (fresh or thawed from frozen)
Morning Snack (176 calories)
- ¼ cup unsalted shelled dry-roasted pistachios
Lunch (409 calories)
Afternoon Snack (131 calories)
Dinner (437 calories)
Daily Totals: 1,509 calories, 58g fat, 118g protein, 145g carbohydrate, 31g fiber, 1,507mg sodium
To make it 2,000 calories: Add 1 medium orange to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 3
Roasted Chicken & Winter Squash over Mixed Greens.
Breakfast (339 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- ½ cup raspberries (or fruit of choice)
Morning Snack (62 calories)
Lunch (409 calories)
Afternoon Snack (263 calories)
- 1 medium banana
- 1½ Tbsp. natural peanut butter
Dinner (415 calories)
Daily Totals: 1,487 calories, 54g fat, 103g protein, 162g carbohydrate, 28g fiber, 1,469mg sodium
To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 serving Everything Bagel Avocado Toast to lunch.
Day 4
Cumin Chicken & Chickpea Skillet.
Breakfast (339 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- ½ cup raspberries (or fruit of choice)
Morning Snack (219 calories)
Lunch (409 calories)
Afternoon Snack (131 calories)
Dinner (391 calories)
Daily Totals: 1,489 calories, 45g fat, 116g protein, 170g carbohydrate, 30g fiber, 2,072mg sodium
To make it 2,000 calories: Add 1 medium banana to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 5
Salmon Orzo Casserole with Lemon Dill.
Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
Breakfast (356 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- ½ cup cherries (fresh or thawed from frozen)
Morning Snack (131 calories)
Lunch (409 calories)
Afternoon Snack (117 calories)
- 1 cup blackberries
- ½ cup low-fat plain kefir
Dinner (507 calories)
Meal-Prep Tip: Reserve two servings Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for lunch on Days 6 and 7.
Daily Totals: 1,520 calories, 53g fat, 99g protein, 178g carbohydrate, 29g fiber, 1,699mg sodium
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds (shelled) to A.M. snack and add 1 avocado, sliced, to the side salad at dinner.
Day 6
Balsamic Chicken Pasta Bake with Zucchini Noodles.
Breakfast (318 calories)
Morning Snack (62 calories)
Lunch (479 calories)
Afternoon Snack (95 calories)
Dinner (553 calories)
Daily Totals: 1,507 calories, 54g fat, 92g protein, 174g carbohydrate, 28g fiber, 1,699mg sodium
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted pistachios (shelled) to A.M. snack and 1 avocado, sliced, to the side salad at dinner.
Day 7
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts.
Breakfast (318 calories)
Morning Snack (131 calories)
Lunch (411 calories)
Afternoon Snack (219 calories)
Dinner (437 calories)
Daily Totals: 1,516 calories, 43g fat, 101g protein, 193g carbohydrate, 28g fiber, 1,566mg sodium
To make it 2,000 calories: Add 1 large hard-boiled egg to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 serving Massaged Kale Salad to dinner.
Frequently Asked Questions
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Is it OK ot 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 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. The breakfasts range from 318 to 421 calories while the lunches span 395 to 479 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 foods contain protein?
There are many plant and animal sources of protein that can be included every day. Animal sources of protein include foods such as beef, chicken, fish, eggs, pork and turkey. Plant sources of protein can include foods like nuts and nut butters, seeds and seed butters, beans, lentils, legumes and even vegetables!
Tips on Improving Insulin Resistance
Though factors like family history and genetics can play a role in developing insulin resistance, there are steps you can take to reduce the risk. Nutrition strategies are beneficial, like aiming for regular meals and snacks to promote stable blood sugar levels and prevent eating too much, which could be caused by skipping meals. Opting for a high-fiber, high-protein diet, cutting back on refined low-fiber carbohydrates (such as white flour), and reducing added sugars can also help.
While all these strategies can benefit your blood sugar levels, one lifestyle intervention is “probably the best way to combat insulin resistance,” and it’s exercise. Physical activity improves insulin resistance by making the body more sensitive to insulin. It helps move glucose out of the blood and into the muscles for energy, lowering blood sugar levels. Work up to an ideal goal of 150 minutes a week of moderate-intensity exercise, such as a brisk walk. If that seems like a daunting goal, don’t fret. Research shows that walking after each meal for just two minutes can significantly improve blood sugar levels.
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
In the Race to Get More Protein, Research Shows Eating More Plants Is the Way to Win
9 Out of 10 Americans Don’t Get Enough Fiber—Here’s How Much You Really Need
