DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Raspberry-Kefir Power Smoothie
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Lunch: Veggie & Hummus Sandwich
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Dinner: Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Breakfast: Muffin-Tin Omelets with Feta & Peppers
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Lunch: Vegan Lentil Stew
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Dinner: Beef Stir-Fry with Baby Bok Choy & Ginger
Breakfast: Muffin-Tin Omelets with Feta & Peppers
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Lunch: Vegan Lentil Stew
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Dinner: Garlic Chicken Thighs with Olives & Potatoes
Breakfast: Muffin-Tin Omelets with Feta & Peppers
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Lunch: Vegan Lentil Stew
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Dinner: Cheesy Black Bean & Quinoa Skillet Casserole
Breakfast: Greek Yogurt with Raspberries and Walnuts
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Lunch: Vegan Lentil Stew
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Dinner: Spicy Shrimp Tacos
Breakfast: Raspberry-Kefir Power Smoothie
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Lunch: Chile-Spiced Chickpea Salad
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Dinner: Sesame Kohlrabi & Chicken Salad
Breakfast: Greek Yogurt with Raspberries and Walnuts
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Lunch: Chile-Spiced Chickpea Salad
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Dinner: Sheet-Pan Balsamic-Parmesan Chicken & Vegetables
DAILY TOTALS
Calories: 1,518; Protein: 81 g; Fat: 64 g; Carbs: 166 g; Sodium: 1,100 mg
Calories: 1,489; Protein: 77 g; Fat: 61 g; Carbs: 169 g; Sodium: 1,640 mg
Calories: 1,488; Protein: 75 g; Fat: 62 g; Carbs: 163 g; Sodium: 1,748 mg
Calories: 1,525; Protein: 67 g; Fat: 66 g; Carbs: 180 g; Sodium: 1,710 mg
Calories: 1,480; Protein: 82 g; Fat: 61 g; Carbs: 164 g; Sodium: 1,692 mg
Calories: 1,478; Protein: 78 g; Fat: 51 g; Carbs: 186 g; Sodium: 1,165 mg
Calories: 1,480; Protein: 97 g; Fat: 66 g; Carbs: 128 g; Sodium: 962 mg
Day 1
Daily Totals: 1,518 calories, 64g fat, 81g protein, 166g carbohydrate, 35g fiber, 1,100mg sodium
Breakfast (403 calories)
Raspberry-Kefir Power Smoothie
- Serve with 20 unsalted dry-roasted almonds
Lunch (387 calories)
- Serve with 1 medium orange
Dinner (405 calories)
Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Snacks
- 5-oz. container low-fat plain Greek-style yogurt and ¼ cup blueberries (125 calories)
- 1 medium apple and 1 Tbsp. natural peanut butter (200 calories)
To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 3 Tbsp. peanut butter at P.M. snack, and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 2
Daily Totals: 1,489 calories, 61g fat, 77g protein, 169g carbohydrate, 30g fiber, 1,640mg sodium
Breakfast (341 calories)
Muffin-Tin Omelets with Feta & Peppers
- Serve with 1 cup sliced strawberries
Lunch (374 calories)
Dinner (433 calories)
Beef Stir-Fry with Baby Bok Choy & Ginger
- Serve with ¾ cup cooked brown rice
Snacks
- 30 unsalted dry-roasted almonds (231 calories)
- 1 cup low-fat plain kefir and 1 medium orange (171 calories)
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Day 3
Daily Totals: 1,488 calories, 62g fat, 75g protein, 163g carbohydrate, 30g fiber, 1,748mg sodium
Breakfast (341 calories)
Lunch (374 calories)
Dinner (511 calories)
Garlic Chicken Thighs with Olives & Potatoes
Snacks
- 5-oz. container low-fat plain Greek-style yogurt and ¼ cup blueberries (125 calories)
- 1 medium apple and 1 Tbsp. natural peanut butter (200 calories)
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 2 1/2 Tbsp. natural peanut butter at P.M. snack, and add a 1-oz. slice whole-wheat baguette to dinner.
Day 4
Daily Totals: 1,525 calories, 66g fat, 67g protein, 180g carbohydrate, 36g fiber, 1,710mg sodium
Breakfast (341 calories)
Lunch (374 calories)
Dinner (507 calories)
Cheesy Black Bean & Quinoa Skillet Casserole
Snacks
- 25 unsalted dry-roasted almonds (193 calories)
- 1 cup low-fat plain kefir and 1 medium orange (171 calories)
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Day 5
Daily Totals: 1,480 calories, 61g fat, 82g protein, 164g carbohydrate, 41g fiber, 1,692mg sodium
Breakfast (341 calories)
- 1 cup low-fat plain Greek-style yogurt
- Serve with ½ cup raspberries
- 3 Tbsp. chopped walnuts
Lunch (374 calories)
Dinner (421 calories)
Snacks
- 1 cup edamame (in pods) and 1 plum (230 calories)
- 1 medium bell pepper (sliced) and 3 Tbsp. hummus (115 calories)
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 serving No-Cook Black Bean Salad to dinner.
Day 6
Daily Totals: 1,478 calories, 51g fat, 78g protein, 186g carbohydrate, 38g fiber, 1,165mg sodium
Breakfast (403 calories)
Lunch (377 calories)
Chile-Spiced Chickpea Salad
- Serve with 1 medium banana
Dinner (432 calories)
Sesame Kohlrabi & Chicken Salad
Snacks
- 1 medium apple (95 calories)
- 1 cup low-fat plain kefir and 1 medium orange (171 calories)
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter at breakfast, add 1 1/4 cup edamame in pods to A.M. snack and add a 1-oz. slice whole-wheat baguette to dinner.
Day 7
Daily Totals: 1,480 calories, 66g fat, 97g protein, 128g carbohydrate, 34g fiber, 962mg sodium
Breakfast (341 calories)
- 1 cup low-fat plain Greek-style yogurt
- Serve with ½ cup raspberries
- 3 Tbsp. chopped walnuts
Lunch (377 calories)
Dinner (408 calories)
Sheet-Pan Balsamic-Parmesan Chicken & Vegetables
Snacks
- 20 unsalted dry-roasted almonds (154 calories)
- 1 cup edamame, in pods (200 calories)
To make it 2,000 calories: Add 1 large apple to A.M. snack, add 2 Tbsp. natural peanut butter to the banana at lunch, and add 1 serving Traditional Greek Salad to dinner.
Frequently Asked Questions
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Is it OK to 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
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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 341 to 403 calories, while the lunches span 374 to 387 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; 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 is the difference between natural and added sugars?
Natural sugars are found in fruits, vegetables and dairy foods. Added sugars have been added during the processing of a food for reasons such as preservation and to enhance taste. Even sugars that seem “natural,” such as maple syrup, agave and honey are still considered added sugars when added to a food.
Tips for a Healthy Immune System
While there’s no evidence that any one specific food or nutrient can support your immune system, certain nutrients are needed for your immune system to function. There are also immune-supporting strategies you can take each day for good health.
- Hydrate: Drinking plenty of fluids has many benefits, including lubricating your nasal passages, which helps fend off viruses better than a dry nose.
- Rest: Quality and sufficient sleep at night is important for many areas of our body to function properly, including a healthy immune system.
- Eat a Nutritious Diet: Eating a balanced and healthy diet with plenty of fruits, vegetables and nutrient-dense foods helps support a healthy immune system.
- Socialize: There’s some evidence that laughing and socializing with others reduces stress, which helps support a healthy immune response.
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
Top 6 Sources of Added Sugar in Our Diets, According to Research
Top 5 Vitamins and Minerals for Immunity
