Meal Plan At-a-Glance
Day1234567MealBreakfast: Strawberry-Peach Chia Smoothie
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Lunch: Green Salad with Edamame & Beets
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Dinner: Lemon-Herb Salmon with Caponata & FarroBreakfast: Strawberry-Peanut Butter Overnight Oats
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Lunch: Zucchini Noodles with Turkey Bolognese
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Dinner: Chipotle Chicken Quinoa Burrito BowlBreakfast: Strawberry-Peanut Butter Overnight Oats
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Lunch: Zucchini Noodles with Turkey Bolognese
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Dinner: No-Cook Black Bean Salad with AvocadoBreakfast: Strawberry-Peanut Butter Overnight Oats
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Lunch: Zucchini Noodles with Turkey Bolognese
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Dinner: Chicken Parmesan CasseroleBreakfast: Strawberry-Peach Chia Smoothie
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Lunch: Zucchini Noodles with Turkey Bolognese
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Dinner: Baked Halibut with Brussels Sprouts & QuinoaBreakfast: Tofu Scramble with Spinach & Cantaloupe
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Lunch: Green Salad with Edamame & Beets
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Dinner: Spaghetti Squash with Beans & Almond PestoBreakfast: Tofu Scramble with Spinach & Cantaloupe
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Lunch: Avocado & Chickpea Salad
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Dinner: Maple-Roasted Chicken with Sweet PotatoesDaily TotalsCalories: 1,798
Fat: 79g
Protein: 115g
Carbs: 167g
Fiber: 40g
Sodium: 1,465mgCalories: 1,780
Fat: 83g
Protein: 123g
Carbs: 153g
Fiber: 36g
Sodium: 1,427mgCalories: 1,811
Fat: 95g
Protein: 100g
Carbs: 166g
Fiber: 47g
Sodium: 1,379mgCalories: 1,801
Fat: 82g
Protein: 115g
Carbs: 175g
Fiber: 38g
Sodium: 1,475mgCalories: 1,794
Fat: 80g
Protein: 117g
Carbs: 173g
Fiber: 41g
Sodium: 1,377mgCalories: 1,804
Fat: 95g
Protein: 106g
Carbs: 181g
Fiber: 45g
Sodium: 1,336mgCalories: 1,812
Fat: 76g
Protein: 109g
Carbs: 188g
Fiber: 45g
Sodium: 1,421mg
Week 1
Day 1
Daily Totals: 1,798 calories, 79g fat, 14g saturated fat, 115g protein, 167g carbohydrate, 40g fiber, 1,465mg sodium, 4,349mg potassium
Breakfast (436 calories, 41g carbs)
Strawberry-Peach Chia Seed Smoothie
- Serve with 2 large hard-boiled eggs
A.M. Snack (301 calories, 30g carbs)
Banana–Peanut Butter Yogurt Parfait
Lunch (418 calories, 36g carbs)
Green Salad with Edamame & Beets
- Serve with: 1 medium orange
P.M. Snack (195 calories, 15g carbs)
Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (450 calories, 41g carbs)
Lemon-Herb Salmon with Caponata & Farro
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 2
Daily Totals: 1,780 calories, 83g fat, 14g saturated fat, 123g protein, 153g carbohydrate, 36g fiber, 1,427mg sodium, 3,641mg potassium
Breakfast (331 calories, 37g carbs)
High-Protein Strawberry & Peanut Butter Overnight Oats
A.M. Snack (370 calories, 21g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ¼ cup chopped walnuts
- ½ cup raspberries
No-Added-Sugar Chia Seed Jam
Lunch (318 calories, 44g carbs)
Zucchini Noodles with Quick Turkey Bolognese
- Serve with: 1 medium pear
P.M. Snack (101 calories, 7g carbs)
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Dinner (452 calories, 36g carbs)
Chipotle Chicken Quinoa Burrito Bowl
Evening Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Make it 1,500 calories: Omit P.M. and evening snacks.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner
Day 3
Daily Totals: 1,811 calories, 95g fat, 14g saturated fat, 100g protein, 166g carbohydrate, 47g fiber, 1,379mg sodium, 4,371mg potassium
Breakfast (331 calories, 37g carbs)
A.M. Snack (370 calories, 21g carbs)
Lunch (318 calories, 44g carbs)
P.M. Snack (101 calories, 7g carbs)
Dinner (483 calories, 49g carbs)
- Serve with: ½ an avocado, sliced, as an additional topping
Evening Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Make it 1,500 calories: Omit P.M. and evening snacks.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.
Day 4
Daily Totals: 1,801 calories, 82g fat, 14g saturated fat, 115g protein, 175g carbohydrate, 38g fiber, 1,475mg sodium, 4,164mg potassium
Breakfast (331 calories, 37g carbs)
A.M. Snack (370 calories, 21g carbs)
Lunch (318 calories, 44g carbs)
P.M. Snack (163 calories, 23g carbs)
Dinner (412 calories, 43g carbs)
Chicken Parmesan Casserole
Evening Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Make it 1,500 calories: Change A.M. snack to 1 cup nonfat plain kefir.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.
Day 5
Daily Totals: 1,794 calories, 80g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 41g fiber, 1,377mg sodium, 4,255mg potassium
Breakfast (281 calories, 40g carbs)
A.M. Snack (370 calories, 21g carbs)
Lunch (318 calories, 44g carbs)
P.M. Snack (170 calories, 14g carbs)
Cottage Cheese–Berry Bowl
Dinner (406 calories, 36g carbs)
Baked Halibut with Brussels Sprouts & Quinoa
Evening Snack (248 calories, 18g carbs)
- ¼ cup dry-roasted unsalted almonds
- ½ cup blueberries
Make it 1,500 calories: Reduce to 3 Tbsp. chopped walnuts at the A.M. snack and omit evening snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 6
Daily Totals: 1,804 calories, 95g fat, 14g saturated fat, 106g protein, 181g carbohydrate, 45g fiber, 1,336mg sodium, 5,612mg potassium
Breakfast (388 calories, 31g carbs)
Tofu Scramble with Spinach
- Serve with: 1 ½ cups cantaloupe, cubed
A.M. Snack (301 calories, 30g carbs)
Lunch (446 calories, 44g carbs)
P.M. Snack (90 calories, 12g carbs)
Dinner (400 calories, 37g carbs)
Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
Evening Snack (179 calories, 22g carbs)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack.
Day 7
Daily Totals: 1,812 calories, 76g fat, 13g saturated fat, 109g protein, 188g carbohydrate, 45g fiber, 1,421mg sodium, 4,835mg potassium
Breakfast (388 calories, 31g carbs)
A.M. Snack (301 calories, 30g carbs)
Lunch (430 calories, 48g carbs)
5-Ingredient Avocado & Chickpea Salad
P.M. Snack (256 calories, 29g carbs)
Dinner (436 calories, 45g carbs)
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 2
Day 8
Daily Totals: 1,814 calories, 92g fat, 14g saturated fat, 101g protein, 168g carbohydrate, 41g fiber, 1,296mg sodium, 4,319mg potassium
Breakfast (388 calories, 31g carbs)
A.M. Snack (301 calories, 30g carbs)
Lunch (430 calories, 48g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (489 calories, 32g carbs)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Meal-Prep Tips
- Make Chai Energy Balls to have as a snack for the next two weeks. Store in the freezer to maintain freshness.
Day 9
Daily Totals: 1,801 calories, 85g fat, 10g saturated fat, 102g protein, 178g carbohydrate, 42g fiber, 1,378mg sodium, 3,913mg potassium
Breakfast (478 calories, 45g carbs)
High-Protein Blueberry & Peanut Butter Chia Pudding
A.M. Snack (277 calories, 27g carbs)
Cottage Cheese Snack Jar with Fruit
- Serve with: 1 medium orange
Lunch (320 calories, 40g carbs)
Lemony Chicken & Rice Soup
- Serve with: 1 small banana
P.M. Snack (206 calories, 22g carbs)
Dinner (521 calories, 41g carbs)
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 10
Daily Totals: 1,820 calories, 85g fat, 12g saturated fat, 105g protein, 180g carbohydrate, 40g fiber, 1,498mg sodium, 3,597mg potassium
Breakfast (478 calories, 45g carbs)
A.M. Snack (149 calories, 19g carbs)
- ½ cup low-fat unsalted cottage cheese
- 1 ¼ cups cantaloupe, cubed
Lunch (320 calories, 40g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (429 calories, 29g carbs)
Charred Shrimp, Pesto & Quinoa Bowls
Evening Snack (237 calories, 24g carbs)
- ¼ cup dry-roasted unsalted shelled pistachios
- 1 medium orange
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 ¼ cups nonfat plain kefir.
Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner and substitute 1 clementine for the orange at the evening snack.
Day 11
Daily Totals: 1,824 calories, 87g fat, 13g saturated fat, 102g protein, 179g carbohydrate, 38g fiber, 1,475mg sodium, 3,542mg potassium
Breakfast (478 calories, 45g carbs)
A.M. Snack (149 calories, 19g carbs)
- ½ cup low-fat unsalted cottage cheese
- 1 ¼ cups cantaloupe, cubed
Lunch (320 calories, 40g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (460 calories, 35g carbs)
Ground Turkey Stuffed Peppers
Kale Salad with Balsamic & Parmesan
Evening Snack (211 calories, 18g carbs)
- ¼ cup dry-roasted unsalted shelled pistachios
- 1 clementine
Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers, omit P.M. snack and omit the clementine at the evening snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 1 cup cottage cheese at the A.M. snack.
Day 12
Daily Totals: 1,806 calories, 77g fat, 13g saturated fat, 78g protein, 217g carbohydrate, 40g fiber, 1,249mg sodium, 3771mg potassium
Breakfast (316 calories, 35g carbs)
Summer Skillet Vegetable & Egg Scramble
- Serve with: 1 medium orange
A.M. Snack (301 calories, 30g carbs)
Lunch (320 calories, 40g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (360 calories, 54g carbs)
Rainbow Grain Bowl with Cashew Sauce
Evening Snack (305 calories, 35g carbs)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 13
Daily Totals: 1,811 calories, 80g fat, 14g saturated fat, 185g carbohydrate, 40g fiber, 1,359mg sodium, 4,385mg potassium
Breakfast (406 calories, 47g carbs)
A.M. Snack (301 calories, 30g carbs)
Lunch (430 calories, 48g carbs)
P.M. Snack (215 calories, 12g carbs)
Dinner (459 calories, 43g carbs)
Seared Tuna with Bulgur & Chickpea Salad
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 14
Daily Totals: 1,781 calories, 85g fat, 12g saturated fat, 98g protein, 181g carbohydrate, 41g fiber, 1,176mg sodium, 4,486mg potassium
Breakfast (388 calories, 31g carbs)
A.M. Snack (301 calories, 30g carbs)
Lunch (430 calories, 48g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (456 calories, 46g carbs)
Chicken & Broccoli Stir-Fry
- Serve with: ½ cup cooked brown rice
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Week 3
Day 15
Daily Totals: 1,805 calories, 87g fat, 14g saturated fat, 100g protein, 175g carbohydrate, 32g fiber, 808mg sodium, 4,206mg sodium
Breakfast (418 calories, 39g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blueberries
A.M. Snack (301 calories, 30g carbs)
Lunch (416 calories, 45g carbs)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
P.M. Snack (206 calories, 22g carbs)
Dinner (464 calories, 35g carbs)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Meal-Prep Tips
- Make a double batch of Maple Granola to have for breakfast the rest of the month.
Day 16
Daily Totals: 1,776 calories, 79g fat, 10g saturated fat, 106g protein, 171g carbohydrate, 43g fiber, 1,228mg sodium, 3,679mg potassium
Breakfast (418 calories, 39g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 1 serving Maple Granola
- 2 Tbsp. chopped walnuts
A.M. Snack (195 calories, 15g carbs)
Lunch (381 calories, 43g carbs)
Vegan Superfood Grain Bowls
P.M. Snack (206 calories, 22g carbs)
Dinner (396 calories, 36g carbs)
Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions
Evening Snack (184 calories, 18g carbs)
- ¼ cup hummus
- 1 ½ cups bell pepper, sliced
Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack.
Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at breakfast and add 1 serving Pineapple & Avocado Salad to dinner.
Day 17
Daily Totals: 1,811 calories, 74g fat, 10g saturated fat, 107g protein, 189g carbohydrate, 48g fiber, 1,367mg sodium, 4,575mg potassium
Breakfast (281 calories, 40g carbs)
A.M. Snack (253 calories, 25g carbs)
Lunch (381 calories, 43g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (495 calories, 45g carbs)
Evening Snack (195 calories, 15g carbs)
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at the A.M. snack and add 1 cup nonfat plain kefir to the P.M. snack.
Day 18
Daily Totals: 1,804 calories, 87g fat, 13g saturated fat, 99g protein, 170g carbohydrate, 37g fiber, 1,422mg sodium, 3,585mg potassium
Breakfast (451 calories, 35g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup cantaloupe
- 1 serving Maple Granola
- 3 Tbsp. chopped walnuts
A.M. Snack (195 calories, 15g carbs)
Lunch (381 calories, 43g carbs)
P.M. Snack (272 calories, 32g carbs)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (493 calories, 42g carbs)
Avocado & Shrimp Chopped Salad
- Serve with: 1 (1-oz.) slice whole-wheat baguette
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 19
Daily Totals: 1,797 calories, 84g fat, 13g saturated fat, 99g protein, 181g carbohydrate, 39g fiber, 865mg sodium, 4,033mg potassium
Breakfast (281 calories, 40g carbs)
A.M. Snack (301 calories, 30g carbs)
Lunch (381 calories, 43g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (413 calories, 29g carbs)
Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Evening Snack (215 calories, 12g carbs)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.
Day 20
Daily Totals: 1,811 calories, 79g fat, 14g saturated fat, 105g protein, 189g carbohydrate, 40g fiber, 1,319mg sodium, 3,530mg potassium
Breakfast (322 calories, 37g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 1 serving Maple Granola
A.M. Snack (295 calories, 38g carbs)
- 1 small banana
- 2 Tbsp. natural peanut butter
Lunch (430 calories, 30g carbs)
Mason Jar Power Salad with Chickpeas & Tuna
P.M. Snack (272 calories, 32g carbs)
- 1 cup low-fat unsalted cottage cheese
- 2 cups cantaloupe, cubed
Dinner (495 calories, 53g carbs)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.
Day 21
Daily Totals: 1,792 calories, 89g fat, 10g saturated fat, 103g protein, 163g carbohydrate, 33g fiber, 1,275mg sodium, 3,537mg potassium
Breakfast (459 calories, 37g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ⅔ cup cantaloupe, cubed
- 1 serving Maple Granola
- 3 Tbsp. chopped walnuts
A.M. Snack (296 calories, 30g carbs)
- 1 small banana
- ¼ cup dry-roasted unsalted almonds
Lunch (430 calories, 30g carbs)
P.M. Snack (206 calories, 22g carbs)
Dinner (400 calories, 44g carbs)
Roast Pork, Asparagus & Cherry Tomato Bowl
Make it 1,500 calories: Omit A.M. snack.
Week 4
Day 22
Daily Totals: 1,793 calories, 86g fat, 12g saturated fat, 107g protein, 165g carbohydrate, 37g fiber, 1,268mg sodium, 4,007mg potassium
Breakfast (407 calories, 35g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Maple Granola
- 2 Tbsp. chopped walnuts
A.M. Snack (170 calories, 14g carbs)
Lunch (416 calories, 45g carbs)
P.M. Snack (193 calories, 28g carbs)
Apple with Cinnamon Almond Butter
Dinner (607 calories, 43g carbs)
Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 23
Daily Totals: 1,795 calories, 72g fat, 13g saturated fat, 100g protein, 202g carbohydrate, 38g fiber, 1,451mg sodium, 4,595mg potassium
Breakfast (316 calories, 35g carbs)
A.M. Snack (296 calories, 30g carbs)
- ¼ cup dry-roasted unsalted almonds
- 1 small banana
Lunch (345 calories, 47g carbs)
Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (215 calories, 12g carbs)
Dinner (470 calories, 49g carbs)
Balsamic Chicken with Roasted Tomatoes & Zucchini
- Serve with: 1 cup cooked quinoa
Evening Snack (153 calories, 28g carbs)
- 1 cup nonfat plain kefir
- ¾ cup blueberries
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and 1 medium apple to the P.M. snack.
Day 24
Daily Totals: 1,791 calories, 87g fat, 13g saturated fat, 104g protein, 164g carbohydrate, 39g fiber, 1,311mg sodium, 3,862mg potassium
Breakfast (407 calories, 35g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Maple Granola
- 2 Tbsp. chopped walnuts
A.M. Snack (296 calories, 30g carbs)
- ¼ cup dry-roasted unsalted almonds
- 1 small banana
Lunch (345 calories, 47g carbs)
P.M. Snack (215 calories, 12g carbs)
Dinner (529 calories, 40g carbs)
Fish Taco Bowls with Green Cabbage Slaw
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 25
Daily Totals: 1,821 calories, 84g fat, 14g saturated fat, 115g protein, 176g carbohydrate, 41g fiber, 1,492mg sodium, 3,773mg potassium
Breakfast (407 calories, 38g carbs)
A.M. Snack (301 calories, 30g carbs)
Lunch (345 calories, 47g carbs)
P.M. Snack (170 calories, 14g carbs)
Dinner (392 calories, 35g carbs)
Spicy Chicken & Cabbage Stir Fry
Evening Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.
Day 26
Daily Totals: 1,786 calories, 82g fat, 12g saturated fat, 109g protein, 170g carbohydrate, 36g fiber, 1,295mg sodium, 3,729mg potassium
Breakfast (407 calories, 35g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Maple Granola
- 2 Tbsp. chopped walnuts
A.M. Snack (193 calories, 28g carbs)
Lunch (345 calories, 47g carbs)
P.M. Snack (170 calories, 14g carbs)
Dinner (465 calories, 39g carbs)
Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
Crispy English Roasted Potatoes
Evening Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Make it 1,500 calories: Change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack.
Make it 2,000 calories: Increase to 5 Tbsp. chopped walnuts at breakfast and add 1 medium orange to the evening snack.
Day 27
Daily Totals: 1,782 calories, 91g fat, 14g saturated fat, 105g protein, 170g carbohydrate, 51g fiber, 1,427mg sodium, 4,146mg potassium
Breakfast (407 calories, 38g carbs)
A.M. Snack (259 calories, 26g carbs)
Lunch (418 calories, 36g carbs)
Green Salad with Edamame & Beets
- Serve with: 1 medium orange
P.M. Snack (176 calories, 9g carbs)
- ¼ cup dry-roasted unsalted shelled pistachios
Dinner (523 calories, 60g carbs)
One-Pot Lentil & Vegetable Soup with Parmesan
The Simplest Spinach Salad
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, increase to 2 Tbsp. chopped walnuts at the A.M. snack and 1 medium apple to the P.M. snack.
Day 28
Daily Totals: 1,792 calories, 82g fat, 10g saturated fat, 117g protein, 172g carbohydrate, 35g fiber, 1,026mg sodium, 4,243mg potassium
Breakfast (407 calories, 35g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 serving Maple Granola
- 2 Tbsp. chopped walnuts
A.M. Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Lunch (418 calories, 36g carbs)
P.M. Snack (170 calories, 14g carbs)
Dinner (412 calories, 45g carbs)
One-Pot Garlicky Shrimp & Spinach
- Serve with: ¾ cup brown rice
Evening Snack (180 calories, 35g carbs)
- 1 small banana
- 1 cup nonfat plain kefir
Make it 1,500 calories: Omit A.M. snack and the orange at lunch.
Week 5
Day 29
Daily Totals: 1,816 calories, 77g fat, 12g saturated fat, 114g protein, 191g carbohydrate, 54g fiber, 1,456mg sodium, 4,326mg potassium
Breakfast (407 calories, 38g carbs)
A.M. Snack (259 calories, 26g carbs)
Lunch (430 calories, 48g carbs)
P.M. Snack (163 calories, 23g carbs)
Dinner (557 calories, 57g carbs)
Chicken & Mushroom Shepherd’s Pie
Brussels Sprouts Caesar Salad
Make it 1,500 calories: Substitute ½ cup blueberries for the pear at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 30
Daily Totals: 1,801 calories, 93g fat, 14g saturated fat, 100g protein, 162g carbohydrate, 39g fiber, 1,136mg sodium, 3,567mg potassium
Breakfast (411 calories, 36g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- ⅔ cup cantaloupe, cubed
- 1 serving Maple Granola
- 2 Tbsp. chopped walnuts
A.M. Snack (185 calories, 29g carbs)
- 1 small banana
- 1 Tbsp. natural peanut butter
Lunch (430 calories, 48g carbs)
P.M. Snack (170 calories, 14g carbs)
Dinner (605 calories, 35g carbs)
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
The Only Avocado Toast Recipe You’ll Ever Need (+ Tips & Variations)
Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast, omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, you can mix and match meals if there’s one you don’t like. You could repeat a meal in this plan or browse some of our other diabetes-friendly recipes and healthy blood pressure recipes for additional inspiration. Because we created this meal plan with specific parameters in mind, you may want to choose a meal with a similar nutrition profile or plan to adjust a snack or two. For reference, we aimed for 1,800 calories, at least 3,500 milligrams of potassium and at least 60 grams of protein and 30 grams of fiber per day, though most days came in higher than that. We also aimed for about 40% of total calories from carbs plus capped saturated fat at 14 grams per day and sodium at 1,500mg per day.
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Can I eat the same breakfast or lunch every day?
Feel free to eat the same breakfast and lunch every day if you prefer. Each breakfast ranges from 281 to 459 calories and contains about 30 to 40 grams of carbohydrates while lunches range from 318 to 430 calories and contains about 35 to 45 grams of carbohydrate. If you’re closely monitoring calories or other nutrients, you may want to make adjustments to meet your goals.
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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 are high in potassium?
Potassium is an electrolyte that can help improve blood pressure. Good sources of potassium include cantaloupe, banana, watermelon, squash, spinach, kiwi and dairy.
Health Benefits of the DASH Diet
The DASH diet was originally created to help manage blood pressure, though its positive health impacts are now widespread. It’s similar to the popular Mediterranean diet, with both eating patterns emphasizing a high intake of plant-based foods and healthy fats, but the DASH diet is more specific about limiting sodium and saturated fat for better heart health. Research links the DASH diet to a lower risk of high blood pressure, heart disease and stroke. It may also prevent and improve type 2 diabetes, promote better cholesterol and reduce the risk of developing kidney stones.,
While following the DASH diet in itself can help improve insulin resistance and promote better blood sugar, we also created this meal plan with specific diabetes-friendly, heart-healthy parameters in mind. We opted for about 40% of calories from carbs, which is considered a moderately-low carb level, and spread the carbohydrates throughout the days meals and snacks to promote more stable blood sugar levels. As recommended by the DASH diet, we prioritized fiber-rich carbs, like whole-grains, fruits and vegetables. Fiber is a type of indigestible carbohydrate with many health benefits, including better heart health and improved diabetes. To promote a healthy heart, we capped saturated fat at 14 grams per day and sodium at 1,500mg per day, as recommended by the American Heart Association. We also included at least 3,500mg of potassium per day, which is an electrolyte that can help improve blood pressure and counteract the effects of sodium. If you’re managing diabetes and high blood pressure, or are looking to reduce your risk, consider incorporating the principles of the DASH diet for better health.
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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