Day
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
Meals
\nBreakfast: Anti-Inflammatory Lemon-Blueberry Smoothie
——– Lunch: 5-Ingredient Avocado & Chickpea Salad + clementine
——– Dinner: Sheet-Pan Salmon with Bok Choy & Rice
\nBreakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup
——– Dinner: Roasted Butternut Squash Hummus Bowl
\nBreakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup + clementine
——– Dinner: Chicken Fajita Rice Bake
\nBreakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup
——– Dinner: Marry Me White Bean & Spinach Skillet
\nBreakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup
——– Dinner: Creamy Lemon-Parmesan Broccoli & White Bean Casserole
\nBreakfast: Spinach & Egg Scramble with Raspberries
——– Lunch: Creamy Lemon-Parmesan Broccoli & White Bean Casserole
——– Dinner: Chicken Guacamole Bowls
\nBreakfast: Anti-Inflammatory Lemon-Blueberry Smoothie
——– Lunch: Creamy Lemon-Parmesan Broccoli & White Bean Casserole
——– Dinner: Thai Red Curry with Cod & Sweet Potatoes<\/p>\n
Daily Totals
\nCalories: 1,800
Fat: 72g Protein: 87g Carb: 220g Fiber: 45g Sodium: 1,240mg
\nCalories: 1,809
Fat: 95g Protein: 74g Carb: 178g Fiber: 34g Sodium: 1,611mg
\nCalories: 1,804
Fat: 82g Protein: 72g Carb: 206g Fiber: 38g Sodium: 1,628mg
\nCalories: 1,821
Fat: 85g Protein: 84g Carb: 190g Fiber: 38g Sodium: 1,593mg
\nCalories: 1,810
Fat: 78g Protein: 92g Carb: 199g Fiber: 37g Sodium: 1,680mg
\nCalories: 1,806
Fat: 74g Protein: 91g Carb: 211g Fiber: 46g Sodium: 2,101mg
\nCalories: 1,810
Fat: 76g Protein: 89g Carb: 210g Fiber: 39g Sodium: 1,731mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,800 calories, 72g fat, 87g protein, 220g carbohydrate, 45g fiber, 1,240mg sodium\n<\/p>\n
Breakfast (358 calories)\n<\/p>\n
<\/p>\n Anti-Inflammatory Lemon-Blueberry Smoothie<\/p>\n <\/a><\/p>\n Lunch (465 calories)\n<\/p>\n <\/p>\n 5-Ingredient Avocado & Chickpea Salad<\/p>\n <\/a><\/p>\n Dinner (421 calories)\n<\/p>\n <\/p>\n Sheet-Pan Salmon with Bok Choy & Rice<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cabbage Caesar Salad<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,809 calories, 95g fat, 74g protein, 178g carbohydrate, 34g fiber, 1,611mg sodium\n<\/p>\n Breakfast (499 calories)\n<\/p>\n <\/p>\n Blueberry-Coconut-Walnut Baked Oatmeal<\/p>\n <\/a><\/p>\n Lunch (469 calories)\n<\/p>\n <\/p>\n High-Protein Lemon & Turmeric Chicken Soup<\/p>\n <\/a><\/p>\n Dinner (578 calories)\n<\/p>\n <\/p>\n Roasted Butternut Squash Hummus Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Cottage Cheese-Berry Bowl<\/a> as a snack, substitute 1 medium orange for the apple at snack and change dinner to 1 serving Chicken Hummus Bowls.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at snack.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,804 calories, 82g fat, 72g protein, 206g carbohydrate, 38g fiber, 1,628mg sodium\n<\/p>\n Breakfast (499 calories)\n<\/p>\n Lunch (504 calories)\n<\/p>\n Dinner (417 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Omit clementine at lunch and add 1 serving Guacamole Chopped Salad<\/a> to dinner.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,821 calories, 85g fat, 84g protein, 190g carbohydrate, 38g fiber, 1,593mg sodium\n<\/p>\n Breakfast (499 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (493 calories)\n<\/p>\n <\/p>\n Marry Me White Bean & Spinach Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 medium orange.\n<\/p>\n Make it 2,000 calories: Add 1 \u00bd Tbsps. natural peanut butter to the apple at snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,810 calories, 78g fat, 92g protein, 199g carbohydrate, 37g fiber, 1,680mg sodium\n<\/p>\n Breakfast (499 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (577 calories)\n<\/p>\n <\/p>\n Creamy Lemon-Parmesan Broccoli & White Bean Casserole<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries<\/a> and omit Carrot Cake Energy Bites<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple as a snack.\u00a0\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,806 calories, 74g fat, 91g protein, 211g carbohydrate, 46g fiber, 2,101mg sodium\n<\/p>\n Breakfast (296 calories)\n<\/p>\n <\/p>\n Spinach & Egg Scramble with Raspberries<\/p>\n <\/a><\/p>\n Lunch (577 calories)\n<\/p>\n Dinner (453 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,810 calories, 76g fat, 89g protein, 210g carbohydrate, 39g fiber, 1,731mg sodium\n<\/p>\n Breakfast (358 calories)\n<\/p>\n Lunch (577 calories)\n<\/p>\n Dinner (610 calories)\n<\/p>\n <\/p>\n Thai Red Curry with Cod & Sweet Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Banana-Peanut Butter Yogurt Parfait<\/a> and omit both snacks.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.\n<\/p>\n Week 2 Daily Totals: 1,808 calories, 73g fat, 91g protein, 233g carbohydrate, 39g fiber, 1,108mg sodium\n<\/p>\n Breakfast (356 calories)\n<\/p>\n <\/p>\n Anti-Inflammatory Breakfast Smoothie<\/p>\n <\/a><\/p>\n Lunch (430 calories)\n<\/p>\n Dinner (625 calories)\n<\/p>\n <\/p>\n Creamy Salmon & Asparagus Pasta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Banana\u2013Peanut Butter Yogurt Parfait<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,816 calories, 87g fat, 68g protein, 219g carbohydrate, 57g fiber, 1,274mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (478 calories)\n<\/p>\n <\/p>\n Vegan Superfood Grain Bowls<\/p>\n <\/a><\/p>\n Serve with: 1 cup cherries<\/p>\n Dinner (484 calories)\n<\/p>\n <\/p>\n Roasted Veggie & Black Bean Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,791 calories, 81g fat, 78g protein, 215g carbohydrate, 52g fiber, 1,102mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (478 calories)\n<\/p>\n Dinner (404 calories)\n<\/p>\n <\/p>\n Sheet-Pan Balsamic Chicken & Asparagus<\/p>\n <\/a> No-Cook Chickpea, Beet & Quinoa Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> to breakfast.\u00a0\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,804 calories, 84g fat, 84g protein, 195g carbohydrate, 49g fiber, 1,233mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (478 calories)\n<\/p>\n Dinner (540 calories)\n<\/p>\n <\/p>\n High-Protein Caprese Chickpea Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain kefir (115 calories)<\/p>\n Make it 1,500 calories: Omit both snacks.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,812 calories, 90g fat, 76g protein, 195g carbohydrate, 45g fiber, 1,326mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (478 calories)\n<\/p>\n Dinner (567 calories)\n<\/p>\n <\/p>\n Panzanella with Burrata & Tuna<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both snacks.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,805 calories, 83g fat, 79g protein, 206g carbohydrate, 47g fiber, 1,659mg sodium\n<\/p>\n Breakfast (391 calories)\n<\/p>\n <\/p>\n High-Protein Black Bean Breakfast Bowl (No Eggs!)<\/p>\n <\/a><\/p>\n Lunch (416 calories)\n<\/p>\n <\/p>\n High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/p>\n <\/a><\/p>\n Dinner (486 calories)\n<\/p>\n <\/p>\n Marry Me Chickpea Soup with Kale<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> to breakfast.\u00a0\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,779 calories, 69g fat, 70g protein, 243g carbohydrate, 53g fiber, 1,524mg sodium\n<\/p>\n Breakfast (391 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (444 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> to breakfast.\u00a0\n<\/p>\n Week 3 Daily Totals: 1,783 calories, 84g fat, 83g protein, 194g carbohydrate, 46g fiber, 1,088mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n <\/p>\n Blueberry-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Lunch (430 calories)\n<\/p>\n Dinner (436 calories)\n<\/p>\n <\/p>\n Sheet-Pan Salmon & Shaved Brussels Sprouts<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving of Crispy English Roasted Potatoes<\/a> to dinner and substitute 1 large pear for the orange at snack.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,803 calories, 69g fat, 81g protein, 233g carbohydrate, 45g fiber, 1,905mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n <\/p>\n Apple-Pomegranate Overnight Oats<\/p>\n <\/a><\/p>\n Serve with: 1 cup low-fat plain kefir<\/p>\n Lunch (429 calories)\n<\/p>\n <\/p>\n 20-Minute Black Bean Soup<\/p>\n <\/a><\/p>\n Serve with: 1 cup strawberries<\/p>\n Dinner (568 calories)\n<\/p>\n <\/p>\n Chickpea Casserole with Spinach & Feta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit kefir at breakfast and omit Cottage Cheese-Berry Bowl<\/a> from the snack list.\n<\/p>\n Make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,793 calories, 71g fat, 81g protein, 232g carbohydrate, 47g fiber, 1,710mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n Lunch (429 calories)\n<\/p>\n Dinner (427 calories)\n<\/p>\n <\/p>\n Fajita-Stuffed Portobello Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both the Cottage Cheese-Berry Bowl<\/a> and the pear from the snack list.\n<\/p>\n Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad<\/a> to dinner.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,798 calories, 71g fat, 93g protein, 217g carbohydrate, 42g fiber, 2,065mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n Lunch (429 calories)\n<\/p>\n Dinner (514 calories)\n<\/p>\n <\/p>\n Chicken & Vegetable Penne with Parsley-Walnut Pesto<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit strawberries at lunch and omit the Cottage Cheese Snack Jar<\/a> from the snack list.\n<\/p>\n Make it 2,000 calories: Add 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta<\/a>.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,822 calories, 66g fat, 82g protein, 245g carbohydrate, 48g fiber, 1,845mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n Lunch (429 calories)\n<\/p>\n Dinner (538 calories)\n<\/p>\n <\/p>\n Chickpea Grain Bowl with Feta & Tomatoes <\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit strawberries at lunch and omit the Cottage Cheese Snack Jar<\/a> from the snack list.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,779 calories, 86g fat, 103g protein, 161g carbohydrate, 39g fiber, 2,171mg sodium\n<\/p>\n Breakfast (296 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (580 calories)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables<\/p>\n <\/a> Chopped Salad with Chickpeas, Olives & Feta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n 1 medium apple (95 calories)<\/p>\n Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar with Fruit<\/a> and medium apple from the snack list.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,799 calories, 81g fat, 88g protein, 198g carbohydrate, 41g fiber, 1,882mg sodium\n<\/p>\n Breakfast (411 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (433 calories)\n<\/p>\n <\/p>\n Broccoli-Cheddar Butter Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette<\/a> to dinner.\n<\/p>\n Week 4 Daily Totals: 1,807 calories, 87g fat, 91g protein, 180g carbohydrate, 35g fiber, 1,650mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (685 calories)\n<\/p>\n <\/p>\n Salmon, Pesto & Tomato Pasta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 medium orange.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,791 calories, 84g fat, 88g protein, 188g carbohydrate, 41g fiber, 2,117mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (405 calories)\n<\/p>\n <\/p>\n Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette<\/p>\n <\/a><\/p>\n Serve with: 3-oz. cooked chicken breast<\/p>\n Dinner (395 calories)\n<\/p>\n <\/p>\n Sweet Potato\u2013Black Bean Tostadas<\/p>\n <\/a> <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and \u00bd cup sliced avocado to dinner.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,822 calories, 91g fat, 111g protein, 154g carbohydrate, 33g fiber, 2,129mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (405 calories)\n<\/p>\n Dinner (639 calories)\n<\/p>\n <\/p>\n Roasted Broccoli & Kimchi Rice Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change snacks to 1 cup cherries.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,788 calories, 84g fat, 97g protein, 179g carbohydrate, 37g fiber, 1,662mg sodium\n<\/p>\n Breakfast (382 calories)\n<\/p>\n Lunch (405 calories)\n<\/p>\n Dinner (522 calories)\n<\/p>\n Serve with: \u00be cup cooked brown rice<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,779 calories, 89g fat, 102g protein, 160g carbohydrate, 43g fiber, 1,906mg sodium\n<\/p>\n Breakfast (391 calories)\n<\/p>\n Lunch (405 calories)\n<\/p>\n Dinner (491 calories)\n<\/p>\n <\/p>\n Roasted Veggies with Halloumi & Chickpeas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar<\/a> and substitute 1 clementine for the apple snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at snack.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,800 calories, 90g fat, 89g protein, 172g carbohydrate, 38g fiber, 2,112mg sodium\n<\/p>\n Breakfast (391 calories)\n<\/p>\n Lunch (744 calories)\n<\/p>\n <\/p>\n Turmeric Chicken & Avocado Wraps<\/p>\n <\/a><\/p>\n Dinner (502 calories)\n<\/p>\n <\/p>\n Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 cup strained plain (Greek-style yogurt) + \u00bd cup blueberries and omit Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie<\/a> as a snack.\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,806 calories, 76g fat, 73g protein, 225g carbohydrate, 31g fiber, 1,444mg sodium\n<\/p>\n Breakfast (356 calories)\n<\/p>\n Lunch (744 calories)\n<\/p>\n Dinner (446 calories)\n<\/p>\n <\/p>\n Creamy Lemon-Garlic Spaghetti & Spinach<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries<\/a> and omit snacks.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at snack.\n<\/p>\n Week 5 Daily Totals: 1,816 calories, 74g fat, 73g protein, 234g carbohydrate, 36g fiber, 1,653mg sodium\n<\/p>\n Breakfast (356 calories)\n<\/p>\n Lunch (744 calories)\n<\/p>\n Dinner (553 calories)\n<\/p>\n <\/p>\n Loaded Chickpea-Stuffed Sweet Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries<\/a>, omit snacks and change breakfast to 1 serving Stuffed Sweet Potato with Hummus Dressing<\/a>.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,806 calories, 98g fat, 86g protein, 164g carbohydrate, 48g fiber, 1,812mg sodium\n<\/p>\n Breakfast (352 calories)\n<\/p>\n <\/p>\n Raspberry-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Lunch (744 calories)\n<\/p>\n Dinner (514 calories)\n<\/p>\n <\/p>\n Ginger-Dill Salmon with Cucumber & Avocado Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 cup strained plain (Greek-style yogurt) + \u00be cup blueberries and omit snacks.\n<\/p>\n Frequently Asked Questions<\/p>\n \u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n Yes, meal plans are meant to be enjoyed so feel free to modify if there\u2019s a meal you don\u2019t like. You could repeat a meal in this plan or browse some of our other Mediterranean diet<\/a> and anti-Inflammatory recipes<\/a> for additional inspiration. In this plan, we included recipes that align with the principles of the Mediterranean diet and anti-inflammatory diet and chose recipes without any added sugar. We aimed for a minimum of 60 grams of protein and 30 grams of fiber per day, though most days came in quite a bit higher than that.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n If you prefer to eat the same breakfast and lunch every day, go for it! Each recipe aligns with the principles of Mediterranean and anti-inflammatory diets while skipping added sugar, the calories do range a little. Each breakfast ranges from 296 to 499 calories while the lunches span 405 to 744 calories. If you\u2019re closely monitoring calories or other nutrients, you may want to be mindful when making a swap.<\/p>\n Why is there not a modification for 1,200 calories?\n<\/p>\n 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\u2019s unsustainable for long-term health and well-being.<\/p>\n What\u2019s the difference between added and natural sugar?\n<\/p>\n Added sugars are those added during food processing to increase sweetness or palatability. Natural sugars refers to those that are naturally occurring in foods like unsweetened dairy, fruits and vegetables. Because natural sugars are found in foods that offer nutrients like protein or fiber as well as vitamins and minerals, they don\u2019t have the same impact on health as added sugars.<\/p>\n Health Benefits of the Mediterranean Diet <\/p>\n Health experts continuously recognize the Mediterranean diet<\/a> as one of the healthiest ways of eating. It\u2019s flexible, so it can be followed long-term and doesn\u2019t explicitly restrict any food groups entirely. It emphasizes a high intake of plant-based foods, like fruits, vegetables, whole grains and legumes, as well as healthy fats from nuts, olive oil, avocado, seeds and fish and a wide variety of protein sources. It also encourages cooking more meals at home and sharing meals with others. The Mediterranean diet and the anti-inflammatory diet are very similar. The anti-inflammatory diet emphasizes many of the same foods but specifically prioritizes foods rich in nutrients that are linked to reduced inflammation, such as fiber, omega-3 fatty acids, zinc, polyphenols and vitamins C and E. While the Mediterranean diet gets a lot of praise, it\u2019s certainly well-deserved. Research links the Mediterranean diet with a reduced risk of developing type 2 diabetes, obesity, heart disease, cognitive decline and even certain cancers. It\u2019s important to note that while the Mediterranean diet is named after the region in which it was first studied in the 1960s, this way of eating is adaptable to a variety of cuisines and cultures.<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper The 7 Best Spices for Fighting Inflammation<\/p>\n
\n Day 8 <\/p>\n
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\n Day 15 <\/p>\n
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\n Day 22 <\/p>\n
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\n Day 29 <\/p>\n
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