Meal Plan At a Glance
DAYS
1
2
3
4
5
6
7
MEALS
Breakfast:
Avocado Toast w/ Jammy Eggs
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Lunch:
White Bean Salad, Feta & Lemon-Garlic
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Dinner:
Ginger-Dill Salmon w/ Cuke-Avocado
Breakfast:
Apple-Pomegranate Oats + Kefir
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Lunch:
Lemon & Turmeric Chicken Soup
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Dinner:
Lemon-Dill Chicken Casserole + Kale
Breakfast:
Apple-Pomegranate Oats + Kefir
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Lunch:
Lemon & Turmeric Chicken Soup
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Dinner:
No-Cook Black Bean Taco Bowls
Breakfast:
Apple-Pomegranate Oats + Kefir
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Lunch:
Lemon & Turmeric Chicken Soup
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Dinner:
Shrimp with Rice & Peas
Breakfast:
Apple-Pomegranate Oats + Kefir
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Lunch:
Lemon & Turmeric Chicken Soup
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Dinner:
Spicy Chicken & Cabbage Stir-Fry
Breakfast:
Shredded Wheat, Raisins & Walnuts
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Lunch:
White Bean Salad, Feta & Lemon-Garlic
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Dinner:
Creamy Pesto Beans
Breakfast:
Avocado Toast w/ Jammy Eggs
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Lunch:
Chickpea Grain Bowl w/ Feta & Tomatoes
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Dinner:
Ground Turkey Fajita Bowls
DAILY TOTALS
Calories: 1,816 Fat: 114g Protein: 85g Carb: 130g Fiber: 42g Sodium: 1,568mg
Calories: 1,799 Fat: 75g Protein: 102g Carb: 192g Fiber: 30g Sodium: 2,098mg
Calories: 1,798 Fat: 73g Protein: 88g Carb: 211g Fiber: 35g Sodium: 1,472mg
Calories: 1,794 Fat: 68g Protein: 95g Carb: 209g Fiber: 32g Sodium: 1,954mg
Calories: 1,775 Fat: 62g Protein: 114g Carb: 190g Fiber: 32g Sodium: 2,003mg
Calories: 1,819 Fat: 89g Protein: 82g Carb: 193g Fiber: 35g Sodium: 960mg
Calories: 1,782 Fat: 75g Protein: 97g Carb: 201g Fiber: 42g Sodium: 1,652mg
Week 1
Day 1
Daily Totals: 1,816 calories, 114g fat, 85g protein, 130g carbohydrate, 42g fiber, 1,568mg sodium
Breakfast (407 calories)
Avocado Toast with Jammy Eggs
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Snacks
Cottage Cheese Snack Jar with Fruit
Make it 1,500 calories: Omit Trail Mix Energy Bites snack and substitute 1 serving Cottage Cheese-Berry Bowl for the Cottage Cheese Snack Jar with Fruit.
Cottage Cheese–Berry Bowl
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 2
Daily Totals: 1,799 calories, 75g fat, 102g protein, 192g carbohydrate, 30g fiber, 2,098mg sodium
Breakfast (458 calories)
Apple-Pomegranate Overnight Oats
Serve with: 1 cup low-fat plain kefir
Lunch (469 calories)
High-Protein Lemon & Turmeric Chicken Soup
Dinner (538 calories)
Creamy Lemon-Dill Chicken & Rice Casserole
The #1 Anti-Inflammatory Salad You Should Be Making
Snacks
Make it 1,500 calories: Add 1 clementine to lunch and omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 3
Daily Totals: 1,798 calories, 73g fat, 88g protein, 211g carbohydrate, 35g fiber, 1,472mg sodium
Breakfast (458 calories)
Lunch (469 calories)
Dinner (583 calories)
No-Cook Black Bean Taco Bowls
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Apple with Cinnamon Almond Butter
Day 4
Daily Totals: 1,794 calories, 68g fat, 95g protein, 209g carbohydrate, 32g fiber, 1,954mg sodium
Breakfast (458 calories)
Lunch (469 calories)
Dinner (391 calories)
Skillet Shrimp with Rice & Peas
Snacks
Make it 1,500 calories: Reduce to ¾ cup kefir at breakfast and omit Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 5
Daily Totals: 1,775 calories, 62g fat, 114g protein, 190g carbohydrate, 32g fiber, 2,003mg sodium
Breakfast (458 calories)
Lunch (469 calories)
Dinner (392 calories)
Spicy Chicken & Cabbage Stir Fry
Snacks
Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Make it 1,500 calories: Omit Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 6
Daily Totals: 1,819 calories, 89g fat, 82g protein, 193g carbohydrate, 35g fiber, 960mg sodium
Breakfast (584 calories)
Shredded Wheat with Raisins & Walnuts
Lunch (416 calories)
Dinner (598 calories)
Snacks
1 cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (187 calories)1 clementine (35 calories)
Make it 1,500 calories: Change breakfast to 1 serving Avocado Toast with Jammy Eggs and omit the yogurt at the yogurt + blueberry snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 7
Daily Totals: 1,782 calories, 75g fat, 97g protein, 201g carbohydrate, 42g fiber, 1,652mg sodium
Breakfast (407 calories)
Lunch (538 calories)
Chickpea Grain Bowl with Feta & Tomatoes
Dinner (570 calories)
Ground Turkey Fajita Bowls
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 2 Tbsp. almond butter or natural peanut butter to the apple snack.
Week 2
Day 8
Daily Totals: 1,813 calories, 90g fat, 86g protein, 182g carbohydrate, 31g fiber, 1,501mg sodium
Breakfast (584 calories)
Lunch (441 calories)
Dinner (685 calories)
Salmon, Pesto & Tomato Pasta
Snacks
½ cup blueberries (42 calories)1 medium orange (62 calories)
Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit both snacks.
Egg, Tomato & Feta Breakfast Pita
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 9
Daily Totals: 1,800 calories, 83g fat, 90g protein, 187g carbohydrate, 41g fiber, 2,032mg sodium
Breakfast (549 calories)
Mini Crustless Quiches with Kale, Mushrooms & Feta
Strawberry-Peach Chia Seed Smoothie
Lunch (438 calories)
20-Minute Black Bean Soup
Serve with: 1 medium orange
Dinner (479 calories)
Sheet-Pan Crispy Chicken with Squash & Tomatoes
Snacks
Make it 1,500 calories: Omit Trail Mix Energy Bites snack and reduce to ½ cup cherries at the other snack.Â
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 10
Daily Totals: 1,804 calories, 77g fat, 105g protein, 182g carbohydrate, 43g fiber, 1,683mg sodium
Breakfast (549 calories)
Lunch (438 calories)
Dinner (508 calories)
5-Ingredient Taco Stuffed Peppers
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 2 Tbsp. almond butter or natural peanut butter to the apple snack.
Day 11
Daily Totals: 1,802 calories, 68g fat, 98g protein, 215g carbohydrate, 47g fiber, 1,948mg sodium
Breakfast (549 calories)
Lunch (438 calories)
Dinner (589 calories)
Brothy Lemon-Garlic Beans
Brussels Sprouts Caesar Salad
Snacks
1 cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (187 calories)¾ cup sliced strawberries (40 calories)
Make it 1,500 calories: Omit orange at lunch and omit both snacks.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 12
Daily Totals: 1,784 calories, 79g fat, 84g protein, 202g carbohydrate, 37g fiber, 1,964mg sodium
Breakfast (504 calories)
Dylan Dreyer’s Orange-Mango Smoothie
Lunch (438 calories)
Dinner (395 calories)
High-Protein Enchilada Skillet
Snacks
1 serving Trail Mix Energy Bites (260 calories)
1 cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (187 calories)
Make it 1,500 calories: Omit Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 13
Daily Totals: 1,824 calories, 92g fat, 84g protein, 178g carbohydrate, 31g fiber, 1,972mg sodium
Breakfast (504 calories)
Lunch (395 calories)
Dinner (567 calories)
Panzanella with Burrata & Tuna
Snacks
Make it 1,500 calories: Omit the Cottage Cheese Snack Jar with Fruit snack and the apple snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter or natural peanut butter to the apple snack.
Day 14
Daily Totals: 1,823 calories, 92g fat, 96g protein, 171g carbohydrate, 30g fiber, 1,808mg sodium
Breakfast (504 calories)
Lunch (395 calories)
Dinner (413 calories)
Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Snacks
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack and the clementine snack.
Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.
Week 3
Day 15
Daily Totals: 1,819 calories, 97g fat, 87g protein, 165g carbohydrate, 34g fiber, 987mg sodium
Breakfast (584 calories)
Lunch (416 calories)
Dinner (627 calories)
Salmon Salad with Crispy White Beans
Snacks
Make it 1,500 calories: Change breakfast to 1 serving Avocado Toast with Jammy Eggs and omit the Cottage Cheese-Berry Bowl snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 16
Daily Totals: 1,799 calories, 98g fat, 98g protein, 147g carbohydrate, 33g fiber, 1,911mg sodium
Breakfast (407 calories)
Lunch (412 calories)
Serve with: ½ cup sliced strawberries
Dinner (547 calories)
Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
Snacks
Make it 1,500 calories: Omit strawberries at lunch and omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.
Day 17
Daily Totals: 1,816 calories, 79g fat, 87g protein, 209g carbohydrate, 39g fiber, 1,259mg sodium
Breakfast (584 calories)
Lunch (412 calories)
Dinner (535 calories)
Crispy Sheet-Pan Black Bean Tacos
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 18
Daily Totals: 1,781 calories, 95g fat, 86g protein, 164g carbohydrate, 30g fiber, 1,639mg sodium
Breakfast (363 calories)
Peanut Butter-Banana Flaxseed Smoothie
Lunch (412 calories)
Dinner (630 calories)
High-Protein Balsamic Chicken Orzo
Snacks
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 19
Daily Totals: 1,795 calories, 96g fat, 82g protein, 170g carbohydrate, 33g fiber, 1,155mg sodium
Breakfast (584 calories)
Lunch (412 calories)
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 20
Daily Totals: 1,819 calories, 84g fat, 99g protein, 182g carbohydrate, 42g fiber, 2,244mg sodium
Breakfast (363 calories)
Lunch (441 calories)
Avocado Tuna Salad Sandwich
Dinner (570 calories)
Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
Chopped Salad with Italian Vinaigrette
Snacks
White Bean–Stuffed Mini Bell Peppers
1 medium orange (62 calories)
Make it 1,500 calories: Omit both the Trail Mix Energy Bites snack and the orange snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to lunch.
Day 21
Daily Totals: 1,814 calories, 96g fat, 92g protein, 170g carbohydrate, 34g fiber, 1,690mg sodium
Breakfast (584 calories)
Lunch (441 calories)
Dinner (453 calories)
Snacks
Banana–Peanut Butter Yogurt Parfait
1 clementine (35 calories)
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Week 4
Day 22
Daily Totals: 1,776 calories, 92g fat, 97g protein, 156g carbohydrate, 38g fiber, 1,634mg sodium
Breakfast (407 calories)
Lunch (416 calories)
Dinner (482 calories)
Lemon-Roasted Salmon with Green Herb Sauce
Anti-Inflammatory Sheet-Pan Roasted Veggies
Snacks
1 serving Trail Mix Energy Bites (260 calories)
1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries (208 calories)
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 23
Daily Totals: 1,806 calories, 94g fat, 84g protein, 173g carbohydrate, 37g fiber, 1,472mg sodium
Breakfast (452 calories)
Lunch (392 calories)
Spinach & Feta Turkey Meatballs with Herbed Quinoa
Dinner (531 calories)
High-Protein Lemon Chicken & Rice Skillet
Snacks
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack and substitute 1 cup low-fat plain kefir for the Cottage Cheese-Berry Bowl at the other snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 24
Daily Totals: 1,809 calories, 95g fat, 82g protein, 177g carbohydrate, 42g fiber, 1,423mg sodium
Breakfast (452 calories)
Lunch (392 calories)
Dinner (489 calories)
Snacks
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack and substitute 1 serving Cottage Cheese-Berry Bowl for the Cottage Cheese Snack Jar with Fruit at the other snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 25
Daily Totals: 1,823 calories, 93g fat, 89g protein, 175g carbohydrate, 42g fiber, 1,442mg sodium
Breakfast (452 calories)
Lunch (392 calories)
Dinner (417 calories)
Za’atar-Roasted Chicken with Chickpeas
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as a snack.
Day 26
Daily Totals: 1,820 calories, 90g fat, 75g protein, 198g carbohydrate, 42g fiber, 1,107mg sodium
Breakfast (452 calories)
Lunch (392 calories)
Dinner (414 calories)
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as a snack.
Day 27
Daily Totals: 1,811 calories, 94g fat, 89g protein, 183g carbohydrate, 32g fiber, 1,436mg sodium
Breakfast (584 calories)
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (624 calories)
High-Protein Penne with Ground Turkey & Mushrooms
Snacks
1 medium orange (62 calories)
Make it 1,500 calories: Change breakfast to 1 serving Feta, Egg & Spinach Breakfast Taco + ½ cup blueberries.
Feta, Egg & Spinach Breakfast Taco
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 28
Daily Totals: 1,801 calories, 94g fat, 92g protein, 151g carbohydrate, 31g fiber, 1,718mg sodium
Breakfast (405 calories)
Sprouted-Grain Toast with Peanut Butter & Banana
Serve with: 1 cup low-fat plain kefir
Lunch (540 calories)
Dinner (610 calories)
Thai Red Curry with Cod & Sweet Potatoes
Snacks
Make it 1,500 calories: Omit kefir at breakfast and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Week 5
Day 29
Daily Totals: 1,820 calories, 83g fat, 77g protein, 216g carbohydrate, 38g fiber, 1,176mg sodium
Breakfast (584 calories)
Lunch (416 calories)
Dinner (433 calories)
Broccoli-Cheddar Butter Beans
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 30
Daily Totals: 1,824 calories, 86g fat, 99g protein, 175g carbohydrate, 34g fiber, 1,866mg sodium
Breakfast (405 calories)
Lunch (441 calories)
Dinner (502 calories)
Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Snacks
Make it 1,500 calories: Omit kefir at breakfast and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Frequently Asked Questions
​​Is it OK to mix and match meals if there is one I do not like?
Absolutely! Meal plans are meant to be enjoyed. Feel free to mix and match meals if there’s one you don’t like, or make substitutions as needed. For additional inspiration, browse some of our other no-added-sugar recipes. If you’re closely monitoring calories, protein, fiber or other nutrients, you may want to choose a snack with a similar nutrition profile or plan to adjust a snack or two.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if you prefer. All meal options are rich in protein or fiber—or both! Breakfast options range from 363 to 584 calories while lunches span 392 to 540 calories. If you’re making a swap and closely monitoring specific nutrients, you may want to make adjustments elsewhere.
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.
Health Benefits of Limiting Added Sugar
While the occasional sweet treat or dose of added sugar won’t derail your health efforts, many of us are eating more of the sweet stuff than we realize. In fact, the average American consumes about 17 teaspoons of added sugar per day—significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women., Added sugars make their way into your routine from more obvious sources like sugar-sweetened beverages and desserts, though you may be surprised at how much added sugar can be in foods like jam and jelly, granola, cereals, sweetened yogurt and more. While people often aim to limit added sugar in the quest to lower body weight or improve blood sugar levels, the health impacts of reducing added sugar go beyond that. Reducing added sugar can reduce chronic inflammation, lower the risk of heart disease, reduce the risk of developing depression and, yes, it can reduce type 2 diabetes risk and lower body weight as well.,,
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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