Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Omelet & apple/ Pear
Salad & kefir/ Walnuts & blueberries
Salmon & quinoa
Yogurt & raspberries/ Almonds
Spinach salad & peach/ Raspberries & kefir
Pesto pasta & veggies
Toast, nut butter & apple/ Almonds & plum
Spinach salad & peach/ Blackberries
Ranch chicken & rice
Yogurt & raspberries/ Pear
Spinach salad & peach/ Walnuts & blueberries
Steak fajitas
Toast, nut butter & apple/ Yogurt & blueberries
Spinach salad & peach/ Almonds & plum
Veggie gnocchi salad
Yogurt & raspberries/ Banana & nut butter
Chicken kale wraps/ Peach
Shrimp rice bowls
Omelet & apple/ Raspberries
Chicken kale wraps/ Almonds & blackberries
Smothered chicken & quinoa
Day 1
Salmon with Roasted Red Pepper Quinoa Salad.
Breakfast (350 calories)
Morning Snack (131 calories)
Lunch (423 calories)
Afternoon Snack (126 calories)
- 8 dried walnut halves
- ¼ cup blueberries
Dinner (481 calories)
Daily Totals: 1,510 calories, 71g fat, 88g protein, 135g carbohydrate, 30g fiber, 1,408mg sodium
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to 15 dried walnut halves at P.M. snack.
Day 2
Basil Pesto Pasta with Grilled Vegetables.
Breakfast (315 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
- ¼ cup sliced almonds
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (433 calories)
Afternoon Snack
- 1 cup raspberries
- ½ cup low-fat plain kefir
Dinner (434 calories)
Daily Totals: 1,507 calories, 89g fat, 80g protein, 111g carbohydrate, 32g fiber, 1,072mg sodium
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 8 dried walnut halves to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Day 3
Creamy Skillet Ranch Chicken & Broccoli.
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
Breakfast (280 calories)
- 1 slice whole-wheat toast topped with 1 Tbsp. natural peanut butter
- 1 medium apple, sliced
Morning Snack (237 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 plum
Lunch (433 calories)
Afternoon Snack (62 calories)
Dinner (499 calories)
Daily Totals: 1,510 calories, 79g fat, 76g protein, 132g carbohydrate, 31g fiber, 1,081mg sodium
To make it 2,000 calories: Add 18 dried walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 4
Sheet Pan Steak Fajitas.
Breakfast (315 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
- ¼ cup sliced almonds
Morning Snack (131 calories)
Lunch (433 calories)
Evening Snack (132 calories)
- 8 dried walnut halves
- ⅓ cup blueberries
Dinner (495 calories)
Daily Totals: 1,507 calories, 75g fat, 95g protein, 126g carbohydrate, 30g fiber, 1,002mg sodium
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack and 1/4 cup guacamole to dinner.
Day 5
Summer Vegetable Gnocchi Salad.
Breakfast (280 calories)
- 1 slice whole-wheat toast topped with 1 Tbsp. natural peanut butter
- 1 medium apple, sliced
Morning Snack (145 calories)
- ¾ cup low-fat plain Greek yogurt
- ¼ cup blueberries
Lunch (433 calories)
Afternoon Snack (223 calories)
- 25 unsalted dry-roasted almonds
- 1 plum
Dinner (445 calories)
Daily Totals: 1,525 calories, 73g fat, 72g protein, 158g carbohydrate, 30g fiber, 1,412mg sodium
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 12 dried walnut halves to A.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Day 6
Chicken & Apple Kale Wraps.
Breakfast (315 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
- ¼ cup sliced almonds
Morning Snack (331 calories)
- 1 large banana
- 2 Tbsp. natural peanut butter
Lunch (400 calories)
Afternoon Snack (59 calories)
Dinner (400 calories)
Daily Totals: 1,504 calories, 67g fat, 100g protein, 138g carbohydrate, 30g fiber, 961mg sodium
To make it 2,000 calories: Add 30 unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 7
10-Minute Spinach Omelet.
Carson Downing
Breakfast (350 calories)
Morning Snack (48 calories)
Lunch (400 calories)
Afternoon Snack (216 calories)
- 20 unsalted dry-roasted almonds
- 1 cup blackberries
Dinner (509 calories)
Daily Totals: 1,523 calories, 71g fat, 95g protein, 136g carbohydrate, 34g fiber, 1,072mg sodium
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, add 10 dried walnut halves to A.M. snack and add 1 serving Basic Green Salad with Vinaigrette 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 No Added Sugar 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 280 to 350 calories, while the lunches span 400 to 433 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 is the best diet for weight loss?
There is no “best” diet for weight loss, but there are dietary patterns that help support weight loss. The Mediterranean style of eating focuses on lean proteins, such as fish, chicken and eggs, and plant-foods such as vegetables, fruits, nuts, seeds, beans and legumes.
Added vs. Natural Sugars—What’s the Difference?
Natural sugars, like those found in fruits, vegetables and unsweetened dairy products, such as plain yogurt, are more nutritious than their added-sugar counterparts. This is because foods containing natural sugars also pack in more nutrients, like vitamins, minerals, fiber and protein, which help improve our health and moderate our blood sugars better than purely added sugars. Added sugars are, as the name implies, added during processing and don’t provide nutritional benefits. While it used to take some digging to differentiate between added and natural sugars when buying groceries, the good news is that the nutrition label makes it easier by clearly outlining the amount of added sugars per serving. Even so, it can be helpful to take a glance at the ingredient list before purchasing processed foods because there are many names for ingredients with added sugars.
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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