DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Avocado Toast w/ Jammy Eggs
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Lunch: Edamame-Beet Green Salad
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Dinner: Thai Red Curry w/ Cod & Sweet Potatoes
Breakfast: Strawberry Chia Pudding
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Lunch: Anti-Inflammatory Veggie Soup
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Dinner: Chicken Cutlets w/ Tomato Cream
Breakfast: Strawberry Chia Pudding
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Lunch: Anti-Inflammatory Veggie Soup
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Dinner: Beef & Black Bean Nacho Casserole
Breakfast: Strawberry Chia Pudding
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Lunch: Anti-Inflammatory Veggie Soup
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Dinner: Beef & Black Bean Nacho Casserole
Breakfast: Strawberry Chia Pudding
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Lunch: Anti-Inflammatory Veggie Soup
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Dinner: One-Pot Chicken with Farro
Breakfast: Avocado Toast w/ Jammy Eggs
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Lunch: Chicken & Mango Collard Wraps
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Dinner: Chickpea-Potato Hash w/ Kale Salad
Breakfast: Avocado Toast w/ Jammy Eggs
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Lunch: Chicken & Mango Collard Wraps
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Dinner: Chicken & White Bean Skillet
DAILY TOTALS
Calories: 1,788 Fat: 110g Protein: 80g Carb: 129g Fiber: 39g Sodium: 2,276mg
Calories: 1,802 Fat: 76g Protein: 81g Carb: 206g Fiber: 37g Sodium: 1,188mg
Calories: 1,790 Fat: 85g Protein: 70g Carb: 204g Fiber: 49g Sodium: 1,620mg
Calories: 1,793 Fat: 86g Protein: 72g Carb: 201g Fiber: 47g Sodium: 1,472mg
Calories: 1,814 Fat: 79g Protein: 102g Carb: 182g Fiber: 38g Sodium: 1,341mg
Calories: 1,793 Fat: 107g Protein: 95g Carb: 126g Fiber: 34g Sodium: 1,822mg
Calories: 1,822 Fat: 92g Protein: 102g Carb: 163g Fiber: 41g Sodium: 1,819mg
Week 1
Day 1
Daily Totals: 1,788 calories, 110g fat, 80g protein, 129g carbohydrate, 39g fiber, 2,276mg sodium.
Breakfast (409 calories)
Avocado Toast with Jammy Eggs
Lunch (386 calories)
Green Salad with Edamame & Beets
Dinner (679 calories)
Thai Red Curry with Cod & Sweet Potatoes
Snacks
- 1 medium apple (95 calories)
Make it 1,500 calories: Change P.M. snack to 1 medium orange and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 2
Daily Totals: 1,802 calories, 76g fat, 81g protein, 206g carbohydrate, 37g fiber, 1,188mg sodium.
Breakfast (422 calories)
Lunch (478 calories)
High-Protein Anti-Inflammatory Veggie Soup
Dinner (488 calories)
Chicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)
- Serve with ½ cup cooked brown rice
Snacks
Fig Newton–Inspired Energy Balls
Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 3
Daily Totals: 1,790 calories, 85g fat, 70g protein, 204g carbohydrate, 49g fiber, 1,620mg sodium.
Breakfast (422 calories)
Lunch (478 calories)
Dinner (540 calories)
Beef & Black Bean Nacho Casserole
Snacks
Make it 1,500 calories: Change P.M. snack to 1 medium apple and omit Guacamole Chopped Salad at dinner.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
Daily Totals: 1,793 calories, 86g fat, 72g protein, 201g carbohydrate, 47g fiber, 1,472mg sodium.
Breakfast (422 calories)
Lunch (478 calories)
Dinner (540 calories)
Snacks
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blueberries, and 1 serving No-Added-Sugar Chia Seed Jam (222 calories)
- 1 large pear (131 calories)
Make it 1,500 calories: Change P.M. snack to 1 medium apple and omit Guacamole Chopped Salad at dinner.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 5
Daily Totals: 1,814 calories, 79g fat, 102g protein, 182g carbohydrate, 38g fiber, 1,341mg sodium.
Breakfast (422 calories)
Lunch (478 calories)
Dinner (516 calories)
One-Pot Chicken with Farro
Snacks
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blueberries, and 1 serving No-Added-Sugar Chia Seed Jam (222 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at breakfast and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 6
Daily Totals: 1,793 calories, 107g fat, 95g protein, 126g carbohydrate, 34g fiber, 1,822mg sodium.
Breakfast (409 calories)
Lunch (438 calories)
- 1 serving Spicy Chicken & Mango Collard Green Wraps
- Serve with ¼ cup unsalted dry-roasted almonds
Dinner (548 calories)
Snacks
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blueberries, and 1 serving No-Added-Sugar Chia Seed Jam (222 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at breakfast and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 clementine to P.M. snack and add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 7
Daily Totals: 1,822 calories, 92g fat, 102g protein, 163g carbohydrate, 41g fiber, 1,819mg sodium.
Breakfast (409 calories)
Lunch (438 calories)
- 1 serving Spicy Chicken & Mango Collard Green Wraps
- Serve with ¼ cup unsalted dry-roasted almonds
Dinner (679 calories)
Cheesy Chicken & White Bean Skillet
Snacks
Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 large pear.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Week 2
Day 8
Daily Totals: 1,809 calories, 91g fat, 105g protein, 158g carbohydrate, 36g fiber, 1,394mg sodium.
Breakfast (349 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- Serve with 1 serving No-Added-Sugar Chia Seed Jam
- ⅓ cup blueberries
- 3 Tbsp. chopped nuts, such as pecans, walnuts, or almonds
Lunch (529 calories)
- Serve with ¼ cup unsalted dry-roasted almonds
- 1 cup raspberries
Dinner (427 calories)
Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Snacks
Make it 1,500 calories: Omit almonds at lunch and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 9
Daily Totals: 1,803 calories, 62g fat, 85g protein, 240g carbohydrate, 42g fiber, 1,956mg sodium.
Breakfast (427 calories)
Pumpkin-Date Overnight Oats
- Serve with 1 cup low-fat plain kefir
Lunch (439 calories)
Anti-Inflammatory Vegetable-Packed Grain Bowls
- Serve with 1 medium apple
Dinner (528 calories)
High-Protein Spaghetti with Chicken & Broccoli
Snacks
Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 cup sliced strawberries.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 10
Daily Totals: 1,820 calories, 61g fat, 94g protein, 237g carbohydrate, 47g fiber, 2,147mg sodium.
Breakfast (427 calories)
Lunch (439 calories)
Dinner (671 calories)
Snacks
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blueberries, and 1 serving No-Added-Sugar Chia Seed Jam (222 calories)
- 1 medium orange (62 calories)
Make it 1,500 calories: Omit No-Cook Black Bean Salad at dinner.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 11
Daily Totals: 1,784 calories, 53g fat, 93g protein, 240g carbohydrate, 37g fiber, 1,984mg sodium.
Breakfast (427 calories)
Lunch (439 calories)
Dinner (462 calories)
Lemon-Garlic Chicken Casserole
Snacks
Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories:
Day 12
Daily Totals: 1,812 calories, 65g fat, 87g protein, 230g carbohydrate, 40g fiber, 1,766mg sodium.
Breakfast (427 calories)
Lunch (439 calories)
Dinner (505 calories)
Snacks
Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at A.M. snack and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 13
Daily Totals: 1,821 calories, 75g fat, 97g protein, 201g carbohydrate, 45g fiber, 1,560mg sodium.
Breakfast (349 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- Serve with 1 serving No-Added-Sugar Chia Seed Jam
- ⅓ cup blueberries
- 3 Tbsp. chopped nuts, such as pecans, walnuts, or almonds
Lunch (438 calories)
Dinner (520 calories)
Kale & Chickpea Grain Bowls
Snacks
Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 14
Daily Totals: 1,795 calories, 85g fat, 100g protein, 177g carbohydrate, 38g fiber, 1,719mg sodium.
Breakfast (349 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- Serve with 1 serving No-Added-Sugar Chia Seed Jam
- ⅓ cup blueberries
- 3 Tbsp. chopped nuts, such as pecans, walnuts, or almonds
Lunch (438 calories)
Dinner (555 calories)
Snacks
Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 cup sliced strawberries.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 3
Day 15
Daily Totals: 1,815 calories, 84g fat, 103g protein, 180g carbohydrate, 44g fiber, 1,571mg sodium.
Breakfast (445 calories)
- Serve with 1 cup low-fat plain strained Greek-style yogurt
Lunch (386 calories)
Dinner (482 calories)
Lemon-Roasted Salmon with Green Herb Sauce
Snacks
Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to A.M. snack.
Day 16
Daily Totals: 1,780 calories, 74g fat, 100g protein, 190g carbohydrate, 56g fiber, 2,112mg sodium.
Breakfast (525 calories)
Mini Crustless Quiches with Kale, Mushrooms & Feta
Lunch (493 calories)
Slow-Cooker Chicken & White Bean Stew
Dinner (578 calories)
Creamy Garlic-Parmesan Butter Beans
Snacks
White Bean–Stuffed Mini Bell Peppers
- 1 medium orange (62 calories)
Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 17
Daily Totals: 1,800 calories, 73g fat, 109g protein, 189g carbohydrate, 55g fiber, 1,960mg sodium.
Breakfast (525 calories)
Lunch (493 calories)
Dinner (392 calories)
Pasta with Garlicky Tomato Sauce & Bay Scallops
Snacks
Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and omit evening snack.
Make it 2,000 calories: Change evening snack to 1 medium apple with 1½ Tbsp. natural peanut butter.
Day 18
Daily Totals: 1,815 calories, 74g fat, 121g protein, 176g carbohydrate, 52g fiber, 1,897mg sodium.
Breakfast (525 calories)
Lunch (493 calories)
Dinner (432 calories)
Sesame Kohlrabi & Chicken Salad
Snacks
- ⅓ cup blueberries (28 calories)
Chocolate-Cherry Protein Shake
Make it 1,500 calories: Change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 19
Daily Totals: 1,804 calories, 66g fat, 126g protein, 184g carbohydrate, 51g fiber, 1,973mg sodium.
Breakfast (525 calories)
Lunch (493 calories)
Dinner (505 calories)
Skillet Pork Chops with Peas, Carrots & Pearl Onions
- Serve with 1 serving Brown Rice Pilaf
Snacks
Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 20
Daily Totals: 1,804 calories, 94g fat, 116g protein, 133g carbohydrate, 30g fiber, 2,035mg sodium.
Breakfast (525 calories)
Lunch (465 calories)
Dinner (500 calories)
Roasted Cabbage Caesar Salad with Chicken
Snacks
Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and change P.M. snack to ¾ cup blueberries.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 21
Daily Totals: 1,800 calories, 82g fat, 101g protein, 175g carbohydrate, 32g fiber, 1,765mg sodium.
Breakfast (525 calories)
Lunch (465 calories)
Dinner (398 calories)
Creamy Pesto Shrimp with Gnocchi & Peas
Snacks
Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and change A.M. snack to 1 medium apple.
Week 4
Day 22
Daily Totals: 1,794 calories, 86g fat, 106g protein, 161g carbohydrate, 32g fiber, 1,955mg sodium.
Breakfast (409 calories)
Lunch (313 calories)
Chicken, Spinach & Feta Wraps
- Serve with ½ cup blackberries
Dinner (600 calories)
Sheet-Pan Salmon with Crispy Quinoa
Snacks
Make it 1,500 calories: Change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 23
Daily Totals: 1,786 calories, 61g fat, 109g protein, 216g carbohydrate, 45g fiber, 1,606mg sodium.
Breakfast (389 calories)
Lunch (407 calories)
- Serve with 3 oz. roasted chicken breast
- 1 medium banana
Dinner (442 calories)
Creamy Spinach Pasta with White Beans
Snacks
Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.
Day 24
Daily Totals: 1,780 calories, 92g fat, 107g protein, 146g carbohydrate, 38g fiber, 1,978mg sodium.
Breakfast (409 calories)
Lunch (407 calories)
Dinner (465 calories)
Moroccan-Inspired Chicken & Sweet Potato Soup
Snacks
Cottage Cheese–Berry Bowl
Make it 1,500 calories: Change P.M. snack to ½ cup blueberries and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.
Day 25
Daily Totals: 1,804 calories, 73g fat, 122g protein, 183g carbohydrate, 35g fiber, 1,492mg sodium.
Breakfast (363 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- Serve with 1 serving No-Added-Sugar Chia Seed Jam
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as pecans, walnuts, or almonds
Lunch (407 calories)
Dinner (465 calories)
Snacks
Make it 1,500 calories: Change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 26
Daily Totals: 1,815 calories, 58g fat, 104g protein, 239g carbohydrate, 41g fiber, 1,503mg sodium.
Breakfast (389 calories)
Lunch (407 calories)
Dinner (518 calories)
Pesto Tuna Noodle Casserole
Snacks
Make it 1,500 calories: Change P.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 27
Daily Totals: 1,811 calories, 96g fat, 87g protein, 165g carbohydrate, 34g fiber, 1,962mg sodium.
Breakfast (409 calories)
Lunch (518 calories)
Dinner (507 calories)
Cheesy Black Bean & Quinoa Skillet Casserole
Snacks
Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories: Add 1 medium orange to P.M. snack and add 1 serving White Bean–Stuffed Mini Bell Peppers as an evening snack.
Day 28
Daily Totals: 1,799 calories, 91g fat, 109g protein, 151g carbohydrate, 30g fiber, 1,594mg sodium.
Breakfast (363 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- Serve with 1 serving No-Added-Sugar Chia Seed Jam
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as pecans, walnuts, or almonds
Lunch (518 calories)
Dinner (500 calories)
Sheet-Pan Poblano-&-Corn Chicken Fajitas
Snacks
- 1 serving Cottage Cheese-Berry Bowl (170 calories)
- ¼ cup unsalted dry-roasted almonds (206 calories)
- ½ cup blueberries (42 calories)
Make it 1,500 calories: Omit chopped nuts at breakfast and change P.M. snack to 1 clementine.
Make it 2,000 calories: Change evening snack to 1 medium apple with 1½ Tbsp. natural peanut butter.
Week 5
Day 29
Daily Totals: 1,795 calories, 74g fat, 103g protein, 197g carbohydrate, 42g fiber, 1,759mg sodium.
Breakfast (452 calories)
Lunch (313 calories)
Dinner (458 calories)
Creamy Salmon Pasta with Sun-Dried Tomatoes
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories)
- ¼ cup unsalted dry-roasted almonds and 1 cup sliced strawberries (206 calories)
- 1 medium apple (95 calories)
Make it 1,500 calories: Omit almonds at P.M. snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 30
Daily Totals: 1,803 calories, 71g fat, 96g protein, 200g carbohydrate, 44g fiber, 1,649mg sodium.
Breakfast (389 calories)
Lunch (313 calories)
Dinner (468 calories)
Snacks
Make it 1,500 calories: Omit peanut butter at A.M. snack and change evening snack to ½ cup blueberries.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to lunch.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not 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-fiber and no-sugar-added 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 349 to 525 calories while the lunches span 313 to 529 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 are added sugars?
Added sugars are those added during food processing or preparation to sweeten foods. They include white sugar, honey, maple syrup, agave, high-fructose corn syrup and more. Natural sugars are found in foods like fruit, vegetables and unsweetened dairy. Because these foods also have important nutrients, such as protein and fiber, natural sugars don’t pose the same health risks as added sugars.
Health Benefits of Fiber and Reduced Added Sugar
Fiber is a type of indigestible carbohydrate found in foods like beans, lentils, nuts, seeds, whole grains, fruits and vegetables. This important nutrient is linked to many health benefits, including more stable blood sugar levels, improved heart health, better digestion and healthy weight maintenance. And yet, most of us aren’t reaching our daily fiber goal of about 25 grams for women and 38 for men. While we prioritize satiating nutrients like fiber in this meal plan, we limit added sugar. Though the occasional dessert or sweet bite is not a problem, most of us are likely eating more added sugars than we realize. The average adult consumes about 17 teaspoons of added sugar per day, well above the recommended max of 9 teaspoons per day for men and 6 for women. Beyond the obvious offenders, such as sugar-sweetened drinks and desserts, added sugars can also make their way into your routine in larger amounts from less obvious sources, such as dressings, cereals, marinades, yogurt, bread, crackers and more. Added sugars contribute to long-term inflammation in the body that can lead to cardiovascular disease, obesity and type 2 diabetes. Keeping added sugars low and increasing fiber in the diet can help prevent the development of chronic disease and aid in weight management.
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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