At a Glance
Day
1
2
3
4
5
6
7
Meals
Breakfast: Avocado Toast & Jammy Eggs
——– Lunch: Cucumber-Hummus Wrap & Veg Cottage Cheese
——– Dinner: Roasted Salmon & Broccoli Rice Bowl
Breakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Spicy Chicken & Cabbage Stir-Fry
Breakfast: Greek Yogurt, Pineapple & Chia Jam
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Brothy Lemon-Garlic Beans
Breakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Poblano & Corn Chicken Fajitas
Breakfast: Greek Yogurt, Pineapple & Chia Jam
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Roasted Potato Tzatziki Bowls
Breakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Cucumber-Hummus Wrap & Veg Cottage Cheese
——– Dinner: Lemon-Garlic Cod & Roasted Veggies
Breakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Cucumber-Hummus Wrap & Veg Cottage Cheese
——– Dinner: Lemon-Garlic Chicken Casserole
Daily Totals
Calories: 1,788
Fat: 86g Protein: 93g Carb: 176g Fiber: 33g Sodium: 2,187mg
Calories: 1,800
Fat: 71g Protein: 118g Carb: 178g Fiber: 30g Sodium: 1,743mg
Calories: 1,785
Fat: 64g Protein: 105g Carb: 211g Fiber: 33g Sodium: 1,386mg
Calories: 1,810
Fat: 76g Protein: 114g Carb: 177g Fiber: 35g Sodium: 1,854mg
Calories: 1,799
Fat: 78g Protein: 93g Carb: 196g Fiber: 32g Sodium: 1,310mg
Calories: 1,813
Fat: 67g Protein: 126g Carb: 198g Fiber: 39g Sodium: 2,294mg
Calories: 1,795
Fat: 66g Protein: 111g Carb: 195g Fiber: 37g Sodium: 2,171mg
Week 1
Day 1
Daily Totals: 1,788 calories, 86g fat, 16g saturated fat, 93g protein, 176g carbohydrate, 33g fiber, 2,187mg sodium
Breakfast (444 calories, 37g carbs)
Avocado Toast with Jammy Eggs
Lunch (410 calories, 45g carbs)
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Dinner (443 calories, 34g carbs)
Roasted Salmon & Broccoli Rice Bowls
Snacks
Blueberry-Lemon Energy Balls
Banana–Peanut Butter Yogurt Parfait
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 2
Daily Totals: 1,800 calories, 71g fat, 13g saturated fat, 118g protein, 178g carbohydrate, 30g fiber, 1,743mg sodium
Breakfast (397 calories, 44g carbs)
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
- Serve with: 1 cup cherries
Lunch (432 calories, 42g carbs)
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
- Serve with: ½ cup blueberries
Dinner (392 calories, 35g carbs)
Spicy Chicken & Cabbage Stir Fry
Snacks
Make it 1,500 calories: Omit cherries at breakfast and omit Cottage Cheese Snack Jar as a snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 3
Daily Totals: 1,785 calories, 64g fat, 12g saturated fat, 105g protein, 211g carbohydrate, 33g fiber, 1,386mg sodium
Breakfast (362 calories, 37g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 1 cup cubed pineapple
No-Added-Sugar Chia Seed Jam
Lunch (432 calories, 42g carbs)
Dinner (385 calories, 59g carbs)
Brothy Lemon-Garlic Beans
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and increase to 1 cup blueberries at lunch.
Day 4
Daily Totals: 1,810 calories, 76g fat, 14g saturated fat, 114g protein, 177g carbohydrate, 35g fiber, 1,854mg sodium
Breakfast (397 calories, 44g carbs)
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
- Serve with: 1 cup cherries
Lunch (432 calories, 42g carbs)
Dinner (500 calories, 39g carbs)
Sheet-Pan Poblano-&-Corn Chicken Fajitas
Snacks
- 1 serving Blueberry-Lemon Energy Balls (190 calories, 27g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 3 Tbsp. sliced almonds (297 calories, 27g carbs)
Make it 1,500 calories: Omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 3 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 5
Daily Totals: 1,799 calories, 78g fat, 13g saturated fat, 93g protein, 196g carbohydrate, 32g fiber, 1,310mg sodium
Breakfast (362 calories, 37g carbs)
Lunch (432 calories, 42g carbs)
Dinner (514 calories, 57g carbs)
Roasted Potato Tzatziki Bowls
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 6
Daily Totals: 1,813 calories, 67g fat, 14g saturated fat, 126g protein, 198g carbohydrate, 39g fiber, 2,294mg sodium
Breakfast (397 calories, 44g carbs)
Lunch (410 calories, 45g carbs)
Dinner (424 calories, 41 carbs)
Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
Snacks
- 1 serving Blueberry-Lemon Energy Balls (190 calories, 27g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 2 Tbsp. sliced almonds (263 calories, 25g carbs)
- ¾ cup edamame, in pods (135 calories, 17g carbs)
Make it 1,500 calories: Omit both the Blueberry-Lemon Energy Balls and the ¾ cup edamame as snacks.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium apple to the edamame snack.
Day 7
Daily Totals: 1,795 calories, 66g fat, 14g saturated fat, 111g protein, 195g carbohydrate, 37g fiber, 2,171mg sodium
Breakfast (397 calories, 44g carbs)
Lunch (410 calories, 45g carbs)
Dinner (517 calories, 50g carbs)
Lemon-Garlic Chicken Casserole
Snacks
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 2 Tbsp. sliced almonds (263 calories, 25g carbs)
- 1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)
Make it 1,500 calories: Reduce to ¾ cup cherries at breakfast and omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 2 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Week 2
Day 8
Daily Totals: 1,820 calories, 93g fat, 16g saturated fat, 95g protein, 175g carbohydrate, 40g fiber, 1,551mg sodium
Breakfast (397 calories, 44g carbs)
Lunch (451 calories, 46g carbs)
Green Salad with Edamame & Beets
- Serve with: 1 medium apple
Dinner (625 calories, 36g carbs)
Ginger-Dill Salmon with Cucumber & Avocado Salad
- Serve with: ½ cup cooked quinoa
Snacks
Make it 1,500 calories: Omit cherries at breakfast and omit Blueberry-Lemon Energy Balls as a snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 9
Daily Totals: 1,810 calories, 86g fat, 14g saturated fat, 89g protein, 191g carbohydrate, 35g fiber, 1,653mg sodium
Breakfast (331 calories, 37g carbs)
High-Protein Strawberry & Peanut Butter Overnight Oats
Lunch (479 calories, 50g carbs)
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Dinner (420 calories, 32g carbs)
Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium apple to lunch.
Day 10
Daily Totals: 1,803 calories, 85g fat, 12g saturated fat, 75g protein, 196g carbohydrate, 35g fiber, 1,335mg sodium
Breakfast (331 calories, 37g carbs)
Lunch (479 calories, 50g carbs)
Dinner (507 calories, 57g carbs)
Sheet-Pan Gnocchi with Broccoli & White Beans
Snacks
- 1 serving Blueberry-Lemon Energy Balls (190 calories, 27g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 3 Tbsp. sliced almonds (297 calories, 27g carbs)
Make it 1,500 calories: Omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 3 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium apple to lunch.
Day 11
Daily Totals: 1,785 calories, 77g fat, 12g saturated fat, 97g protein, 194g carbohydrate, 38g fiber, 1,432mg sodium
Breakfast (331 calories, 37g carbs)
Lunch (479 calories, 50g carbs)
Dinner (464 calories, 38g carbs)
Crispy Chicken Cutlets with Butter-Chive Pasta
Snacks
- 1 serving Blueberry-Lemon Energy Balls (190 calories, 27g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries (197 calories, 23g carbs)
- ½ cup edamame, in pods + 1 clementine (124 calories, 20g carbs)
Make it 1,500 calories: Omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries as a snack and omit the edamame in the last snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 large pear to lunch.
Day 12
Daily Totals: 1,776 calories, 69g fat, 12g saturated fat, 101g protein, 202g carbohydrate, 36g fiber, 1,653mg sodium
Breakfast (374 calories, 39g carbs)
Lunch (479 calories, 50g carbs)
Dinner (412 calories, 45g carbs)
One-Pot Garlicky Shrimp & Spinach
- Serve with: ¾ cup cooked brown rice
Snacks
- 1 serving Blueberry-Lemon Energy Balls (190 calories, 27g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries (197 calories, 23g carbs)
- ½ cup edamame, in pods + 1 clementine (124 calories, 20g carbs)
Make it 1,500 calories: Omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries as a snack and omit the edamame in the last snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 large pear to lunch.
Day 13
Daily Totals: 1,823 calories, 68g fat, 14g saturated fat, 142g protein, 183g carbohydrate, 38g fiber, 1,842mg sodium
Breakfast (362 calories, 37g carbs)
Lunch (422 calories, 40g carbs)
- Serve with: ½ cup blueberries
Dinner (484 calories, 40g carbs)
Creamy Lemon-Dill Chicken & Rice Casserole
Simple Carrot & Cabbage Salad
Snacks
- 1 serving Blueberry-Lemon Energy Balls (190 calories, 27g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 Tbsp. sliced almonds (230 calories, 24g carbs)
- ¾ cup edamame, in pods (135 calories, 17g carbs)
Make it 1,500 calories: Omit Simple Carrot & Cabbage Salad at dinner and omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 14
Daily Totals: 1,798 calories, 48g fat, 14g saturated fat, 142g protein, 222g carbohydrate, 43g fiber, 1,973mg sodium
Breakfast (374 calories, 39g carbs)
Lunch (422 calories, 40g carbs)
Dinner (373 calories, 52g carbs)
Creamy One-Pot Penne Primavera with Shrimp
Snacks
- 1 cup nonfat plain kefir + 1 medium apple (185 calories, 37g carbs)
- 1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 Tbsp. sliced almonds (230 calories, 24g carbs)
Make it 1,500 calories: Omit strawberries at breakfast and omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Week 3
Day 15
Daily Totals: 1,806 calories, 78g fat, 14g saturated fat, 94g protein, 201g carbohydrate, 34g fiber, 2,274mg sodium
Breakfast (368 calories, 55g carbs)
Egg, Tomato & Feta Breakfast Pita
Lunch (410 calories, 45g carbs)
Dinner (427 calories, 33g carbs)
Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Cranberry-Almond Energy Balls as a snack.
Day 16
Daily Totals: 1,805 calories, 60g fat, 14g saturated fat, 122g protein, 219g carbohydrate, 43g fiber, 1,697mg sodium
Breakfast (374 calories, 39g carbs)
Lunch (371 calories, 45g carbs)
One-Pot Chicken & Rice Soup
- Serve with: 1 medium apple
Dinner (412 calories, 43g carbs)
Chicken Parmesan Casserole
Snacks
Cranberry-Almond Energy Balls
- 1 cup edamame, in pods + 1 medium banana (284 calories, 49g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries (195 calories, 22g carbs)
Make it 1,500 calories: Omit 1 cup edamame, in pods + 1 medium banana as a snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 17
Daily Totals: 1,784 calories, 79g fat, 13g saturated fat, 100g protein, 185g carbohydrate, 33g fiber, 1,304mg sodium
Breakfast (362 calories, 37g carbs)
Lunch (371 calories, 45g carbs)
Dinner (412 calories, 43g carbs)
Snacks
- 1 serving Cranberry-Almond Energy Balls (170 calories, 22g carbs)
- ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
- 1 medium banana + 1 ½ Tbsps. natural peanut butter (263 calories, 31g carbs)
Make it 1,500 calories: Omit 1 medium banana + 1 ½ Tbsps. natural peanut butter as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and increase to 2 Tbsp. natural peanut butter at the banana + peanut butter snack.
Day 18
Daily Totals: 1,819 calories, 63g fat, 13g saturated fat, 108g protein, 234g carbohydrate, 44g fiber, 1,867mg sodium
Breakfast (368 calories, 55g carbs)
Lunch (371 calories, 45g carbs)
Dinner (432 calories, 41g carbs)
Cajun-Spiced Tofu Tostadas with Beet Crema
Snacks
- 1 serving Cranberry-Almond Energy Balls (170 calories, 22g carbs)
- 1 cup edamame, in pods + 1 medium banana (284 calories, 49g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries (195 calories, 22g carbs)
Make it 1,500 calories: Omit 1 cup edamame, in pods + 1 medium banana as a snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 19
Daily Totals: 1,793 calories, 75g fat, 14g saturated fat, 104g protein, 202g carbohydrate, 37g fiber, 1,807mg sodium
Breakfast (368 calories, 55g carbs)
Lunch (371 calories, 45g carbs)
Dinner (444 calories, 34g carbs)
Snacks
- 1 serving Cranberry-Almond Energy Balls (170 calories, 22g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. sliced almonds (261 calories, 24g carbs)
- 1 cup edamame, in pods (179 calories, 22g carbs)
Make it 1,500 calories: Substitute 1 medium orange for the apple at lunch and omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 20
Daily Totals: 1,802 calories, 87g fat, 13g saturated fat, 116g protein, 176g carbohydrate, 44g fiber, 1,198mg sodium
Breakfast (362 calories, 37g carbs)
Lunch (418 calories, 36g carbs)
Dinner (423 calories, 38g carbs)
Unstuffed Cabbage Roll Skillet
Snacks
Cottage Cheese Snack Jar with Fruit
- 1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)
Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit 1 cup edamame, in pods + 1 clementine as a snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 21
Daily Totals: 1,820 calories, 81g fat, 13g saturated fat, 82g protein, 215g carbohydrate, 42g fiber, 2,063mg sodium
Breakfast (368 calories, 55g carbs)
Lunch (418 calories, 36g carbs)
Dinner (474 calories, 55g carbs)
Chickpea Noodle Soup Is a Cozy, 30-Minute Dinner
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the kefir snack.
Week 4
Day 22
Daily Totals: 1,775 calories, 70g fat, 13g saturated fat, 119g protein, 193g carbohydrate, 37g fiber, 2,118mg sodium
Breakfast (374 calories, 39g carbs)
Lunch (410 calories, 45g carbs)
Dinner (485 calories, 38g carbs)
One-Skillet Garlicky Salmon & Broccoli
Crispy English Roasted Potatoes
Snacks
- 1 serving Cranberry-Almond Energy Balls (170 calories, 22g carbs)
- ½ cup nonfat plain strained (Greek-style) yogurt + 1 medium peach (125 calories, 18g carbs)
- 1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)
Make it 1,500 calories: Omit strawberries at breakfast and omit 1 cup edamame, in pods + 1 clementine as a snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add ¼ cup sliced almonds to the yogurt + peach snack.
Day 23
Daily Totals: 1,780 calories, 73g fat, 14g saturated fat, 113g protein, 177g carbohydrate, 38g fiber, 1,533mg sodium
Breakfast (327 calories, 44g carbs)
Chocolate-Strawberry Baked Oats
Lunch (505 calories, 49g carbs)
Spinach & Strawberry Meal-Prep Salad
Dinner (517 calories, 40g carbs)
Creamy Chicken & Penne alla Vodka Casserole with Peas
Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette
Snacks
- 1 serving Cranberry-Almond Energy Balls (170 calories, 22g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. sliced almonds (261 calories, 24g carbs)
Make it 1,500 calories: Omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. sliced almonds as a snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 24
Daily Totals: 1,797 calories, 74g fat, 11g saturated fat, 105g protein, 200g carbohydrate, 40g fiber, 1,535mg sodium
Breakfast (327 calories, 44g carbs)
Lunch (505 calories, 49g carbs)
Dinner (445 calories, 57g carbs)
- Serve with: 2 cups baby spinach
The Only Italian Dressing Recipe You’ll Ever Need
Snacks
Make it 1,500 calories: Omit both the Cranberry-Almond Energy Balls and the ¾ cup edamame as snacks.
Make it 2,000 calories: Add ¾ cup cubed avocado to the side salad at dinner.
Day 25
Daily Totals: 1,819 calories, 79g fat, 14g saturated fat, 92g protein, 210g carbohydrate, 45g fiber, 1,292mg sodium
Breakfast (327 calories, 44g carbs)
Lunch (505 calories, 49g carbs)
Dinner (427 calories, 49g carbs)
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
Day 26
Daily Totals: 1,785 calories, 73g fat, 13g saturated fat, 119g protein, 172g carbohydrate, 34g fiber, 1,613mg sodium
Breakfast (327 calories, 44g carbs)
Lunch (505 calories, 49g carbs)
Dinner (568 calories, 45g carbs)
Snacks
Make it 1,500 calories: Omit kefir at breakfast and omit Cranberry-Almond Energy Balls as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 27
Daily Totals: 1,823 calories, 86g fat, 13g saturated fat, 100g protein, 184g carbohydrate, 36g fiber, 882mg sodium
Breakfast (362 calories, 37g carbs)
Lunch (381 calories, 43g carbs)
Vegan Superfood Grain Bowls
Dinner (433 calories, 39g carbs)
Teriyaki Chicken Stir-Fry
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 28
Daily Totals: 1,803 calories, 73g fat, 13g saturated fat, 122g protein, 193g carbohydrate, 36g fiber, 1,383mg sodium
Breakfast (374 calories, 39g carbs)
Lunch (381 calories, 43g carbs)
Dinner (473 calories, 36g carbs)
Balsamic Chicken Thighs with Arugula-Tomato Salad
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
- 1 serving Cranberry-Almond Energy Balls (170 calories, 22g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt + 1 medium peach (191 calories, 22g carbs)
- 1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)
Make it 1,500 calories: Omit strawberries at breakfast and omit 1 cup edamame, in pods + 1 clementine as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.
Week 5
Day 29
Daily Totals: 1,776 calories, 91g fat, 11g saturated fat, 100g protein, 162g carbohydrate, 40g fiber, 1,098mg sodium
Breakfast (362 calories, 37g carbs)
Lunch (381 calories, 43g carbs)
Dinner (472 calories, 40g carbs)
Almost Chipotle’s Guacamole
Snacks
Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit Cottage Cheese Snack Jar with Fruit as a snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium orange to lunch.
Day 30
Daily Totals: 1,796 calories, 74g fat, 13g saturated fat, 100g protein, 209g carbohydrate, 39g fiber, 1,618mg sodium
Breakfast (368 calories, 55g carbs)
Lunch (381 calories, 43g carbs)
Dinner (442 calories, 38g carbs)
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta to dinner.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Feel free to mix and match meals if there’s one you don’t like. You can repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. Because we created this meal plan with healthy blood sugar in mind, there were a few parameters we followed when mapping out each day. We aim for 1,800 calories per day with each meal providing about 40 to 50 grams of carbs while also being rich in protein and/or fiber to promote stable blood sugar. To support heart health, we capped saturated fat at 14 grams per day (with an upper limit of 20 grams on days we include fatty fish, like salmon or tuna) and capped sodium at 2,300 milligrams per day. If you’re making a swap, you may want to choose a meal with a similar nutrition profile.
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Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if you prefer. Each of these recipes was chosen with healthy blood sugar in mind, so a simple swap should work for most people. While they offer a similar calorie and carbohydrate range, each recipe differs. If you’re closely monitoring calories, carbs or other nutrients, you may want to keep this in mind when making a swap or plan to make adjustments elsewhere.
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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.
Other Tips for Healthy Blood Sugar:
- Pair Protein with Carbs: Pairing protein with carbs can help promote a better blood sugar response compared to carbs eaten alone. In this plan, you’ll see that we pair carbs, like fruit, with proteins, like peanut butter, yogurt, nuts or edamame. This strategy helps reduce blood sugar spikes and tends to be more satisfying, too.
- Focus on Fiber: Fiber is a type of indigestible carbohydrate that has many health benefits, including promoting better blood sugar and heart health, reducing the risk of obesity as well as improving digestion and regularity. To promote better blood sugar, research suggests that opting for a moderately low-carb level of around 40% of calories from carbs, which is what we aimed for in this plan, can improve blood sugar levels. While you may think you need to drastically reduce carbohydrates to improve blood sugar levels, that’s often not necessary or sustainable. Plus, you could miss out on the valuable health benefits of fiber if you opt for a very low carb level. Fiber-rich foods include whole grains, beans and lentils as well as most fruits and vegetables.
- Exercise: The American Diabetes Association recommends an ideal goal of 150 minutes per week of moderate-intensity exercise. While this is a great goal to aim for, don’t fret if you can’t quite reach that. Research shows that a brisk two to five minute walk after meals can have a significant positive impact on blood sugar.
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
3 Things to Do After You Eat for Better Blood Sugar, According to Dietitians
6 Food Swaps for More Blood Sugar-Friendly Meals, According to Dietitians
