Meal Plan At a Glance<\/p>\n
DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast:
Mango Lassi Smoothie
\u2013\u2013\u2013\u2013
Lunch:
Chickpea Tuna Salad & Orange
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Dinner:
Garlic-Butter Salmon, Beets & Broccoli
\nBreakfast:
Veggie White Bean Quiche & Cherries
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Cheesy White Bean & Rice Skillet
\nBreakfast:
Veggie White Bean Quiche & Cherries
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Spinach-Artichoke Stuffed Squash
\nBreakfast:
Veggie White Bean Quiche & Blackberries
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Lunch:
Lemon-Turmeric Chicken Soup
\u2013\u2013\u2013\u2013
Dinner:
Panzanella with Burrata & Tuna
\nBreakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Chicken Thighs, Cabbage & Sweet Potatoes
\nBreakfast:
Mango Lassi Smoothie
\u2013\u2013\u2013\u2013
Lunch:
Caprese Chickpea Salad
\u2013\u2013\u2013\u2013
Dinner:
Broccoli-Cheddar Butter Beans
\nBreakfast:
Raspberry-Banana Yogurt Parfait
\u2013\u2013\u2013\u2013
Lunch:
Caprese Chickpea Salad
\u2013\u2013\u2013\u2013
Dinner:
Pan-Seared Chicken & Italian Chopped Salad<\/p>\n
DAILY TOTALS
\nCalories: 1,813 Fat: 97g Protein: 103g Carbs: 160g Fiber: 32g Sodium: 1,649mg
\nCalories: 1,802 Fat: 82g Protein: 104g Carbs: 173g Fiber: 30g Sodium: 2,176mg
\nCalories: 1,778 Fat: 82g Protein: 96g Carbs: 184g Fiber: 40g Sodium: 2,146mg
\nCalories: 1,792 Fat: 87g Protein: 105g Carbs: 158g Fiber: 34g Sodium: 2,221mg
\nCalories: 1,817 Fat: 89g Protein: 117g Carbs: 152g Fiber: 35g Sodium: 1,823mg
\nCalories: 1,804 Fat: 79g Protein: 105g Carbs: 178g Fiber: 32g Sodium: 1,576mg
\nCalories: 1,815 Fat: 92g Protein: 120g Carbs: 136g Fiber: 36g Sodium: 1,563mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,813 calories, 97g fat, 103g protein, 160g carbohydrate, 32g fiber, 1,649mg sodium\n<\/p>\n
Breakfast (427 calories)\n<\/p>\n
<\/p>\n No-Added-Sugar Mango Lassi Smoothie<\/p>\n <\/a><\/p>\n Lunch (388 calories)\n<\/p>\n Serve with: 1 medium orange<\/p>\n Dinner (391 calories)\n<\/p>\n <\/p>\n Garlic Butter-Roasted Salmon with Beets & Broccoli<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,802 calories, 82g fat, 104g protein, 173g carbohydrate, 30g fiber, 2,176mg sodium\n<\/p>\n Breakfast (375 calories)\n<\/p>\n <\/p>\n Broccoli, Tomato & White Bean Quiche<\/p>\n <\/a><\/p>\n Serve with: \u00be cup cherries<\/p>\n Lunch (469 calories)\n<\/p>\n <\/p>\n High-Protein Lemon & Turmeric Chicken Soup<\/p>\n <\/a><\/p>\n Dinner (697 calories)\n<\/p>\n <\/p>\n Cheesy White Bean & Rice Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese\u2013Berry Bowl<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Reduce to \u00bd cup cherries at breakfast and omit both snacks.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,778 calories, 82g fat, 96g protein, 184g carbohydrate, 40g fiber, 2,146mg sodium\n<\/p>\n Breakfast (399 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (473 calories)\n<\/p>\n <\/p>\n Spinach & Artichoke\u2013Stuffed Butternut Squash<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to \u2153 cup cherries at breakfast and omit the Cottage Cheese Snack Jar with Fruit<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana to lunch.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,792 calories, 87g fat, 105g protein, 158g carbohydrate, 34g fiber, 2,221mg sodium\n<\/p>\n Breakfast (364 calories)\n<\/p>\n Lunch (469 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 the pear snack and the Cottage Cheese-Berry Bowl<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana to lunch.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,817 calories, 89g fat, 117g protein, 152g carbohydrate, 35g fiber, 1,823mg sodium\n<\/p>\n Breakfast (409 calories)\n<\/p>\n <\/p>\n Raspberry-Banana Yogurt Parfait<\/p>\n <\/a><\/p>\n Lunch (469 calories)\n<\/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\u00a0\n<\/p>\n Make it 1,500 calories: Omit snacks and add 1 large pear to lunch.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad<\/a> to dinner.\n<\/p>\n <\/p>\n The #1 Anti-Inflammatory Salad You Should Be Making<\/p>\n <\/a><\/p>\n Day 6 <\/p>\n Daily Totals: 1,804 calories, 79g fat, 105g protein, 178g carbohydrate, 32g fiber, 1,576mg sodium\n<\/p>\n Breakfast (427 calories)\n<\/p>\n Lunch (540 calories)\n<\/p>\n <\/p>\n High-Protein Caprese Chickpea Salad<\/p>\n <\/a><\/p>\n Dinner (435 calories)\n<\/p>\n <\/p>\n Broccoli-Cheddar Butter Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Substitute 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a> for the Cottage Cheese Snack Jar with Fruit<\/a> and omit the yogurt snack.\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/p>\n <\/a><\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,815 calories, 92g fat, 120g protein, 136g carbohydrate, 36g fiber, 1,563mg sodium\n<\/p>\n Breakfast (409 calories)\n<\/p>\n Lunch (540 calories)\n<\/p>\n Dinner (475 calories)\n<\/p>\n <\/p>\n Perfect Pan-Seared Chicken Breasts<\/p>\n <\/a> Chopped Salad with Italian Vinaigrette<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the two snacks listed and instead add 1 medium apple.\n<\/p>\n Make it 2,000 calories Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.\n<\/p>\n Week 2 Daily Totals: 1,813 calories, 99g fat, 94g protein, 157g carbohydrate, 39g fiber, 1,161mg sodium\n<\/p>\n Breakfast (410 calories)\n<\/p>\n <\/p>\n Anti-Inflammatory Cherry-Spinach Smoothie<\/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 (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: Omit the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,778 calories, 83g fat, 108g protein, 164g carbohydrate, 31g fiber, 1,359mg sodium\n<\/p>\n Breakfast (432 calories)\n<\/p>\n <\/p>\n Pumpkin-Date Overnight Oats<\/p>\n <\/a><\/p>\n Serve with: 1 cup low-fat plain kefir<\/p>\n Lunch (402 calories)\n<\/p>\n <\/p>\n Chickpea Chopped Salad with Pita Chips<\/p>\n <\/a><\/p>\n Serve with: 3 oz. cooked chicken breast<\/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 the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,775 calories, 70g fat, 98g protein, 202g carbohydrate, 34g fiber, 1,663mg sodium\n<\/p>\n Breakfast (432 calories)\n<\/p>\n Lunch (402 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: Omit both snacks.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,799 calories, 78g fat, 106g protein, 173g carbohydrate, 33g fiber, 2,028mg sodium\n<\/p>\n Breakfast (432 calories)\n<\/p>\n Lunch (402 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 <\/p>\n White Bean\u2013Stuffed Mini Bell Peppers<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Reduce to \u00bd cup low-fat plain kefir at breakfast and omit both the White Bean-Stuffed Mini Bell Peppers<\/a> snack and the pear snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup cherries to lunch and substitute 1 serving Cottage Cheese Snack Jar with Fruit<\/a> for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a> snack.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,809 calories, 85g fat, 98g protein, 175g carbohydrate, 32g fiber, 2,051mg sodium\n<\/p>\n Breakfast (432 calories)\n<\/p>\n Lunch (402 calories)\n<\/p>\n Dinner (551 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,812 calories, 92g fat, 111g protein, 155g carbohydrate, 36g fiber, 2,239mg sodium\n<\/p>\n Breakfast (378 calories)\n<\/p>\n <\/p>\n Spinach & Egg Scramble with Raspberries<\/p>\n <\/a><\/p>\n \u00bd cup low-fat plain strained (Greek-style) yogurt<\/p>\n Lunch (386 calories)\n<\/p>\n Dinner (453 calories)\n<\/p>\n Snacks\n<\/p>\n <\/p>\n Apple with Cinnamon Almond Butter<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt at breakfast and add 1 cup cherries to lunch.\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,806 calories, 98g fat, 98g protein, 146g carbohydrate, 32g fiber, 1,750mg sodium\n<\/p>\n Breakfast (378 calories)\n<\/p>\n Lunch (386 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 the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt at breakfast and add 1 cup cherries to lunch.\n<\/p>\n Week 3 Daily Totals: 1,815 calories, 83g fat, 111g protein, 177g carbohydrate, 30g fiber, 1,768mg sodium\n<\/p>\n Breakfast (427 calories)\n<\/p>\n Lunch (540 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 Make it 1,500 calories: Change lunch to 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/a> with 1 clementine and omit both snacks.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,796 calories, 80g fat, 96g protein, 188g carbohydrate, 39g fiber, 1,417mg sodium\n<\/p>\n Breakfast (445 calories)\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt<\/p>\n Lunch (356 calories)\n<\/p>\n <\/p>\n One-Pot High-Protein Chicken, Cabbage & White Bean Soup<\/p>\n <\/a><\/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 the apple + peanut butter snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast<\/a> as a snack.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,791 calories, 82g fat, 103g protein, 185g carbohydrate, 39g fiber, 1,293mg sodium\n<\/p>\n Breakfast (445 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (513 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to \u00bc cup blueberries at breakfast and omit the Trail Mix Energy Bites<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast<\/a> as a snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,781 calories, 85g fat, 116g protein, 157g carbohydrate, 32g fiber, 1,678mg sodium\n<\/p>\n Breakfast (427 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (522 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast<\/a> as a snack.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,799 calories, 84g fat, 113g protein, 168g carbohydrate, 32g fiber, 1,481mg sodium\n<\/p>\n Breakfast (445 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n Dinner (495 calories)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables<\/p>\n <\/a> Crispy English Roasted Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n \u00bc cup unsalted dry-roasted almonds + 1 clementine (241 calories)<\/p>\n Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack and omit the clementine at the almond + clementine snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,802 calories, 69g fat, 94g protein, 221g carbohydrate, 43g fiber, 1,536mg sodium\n<\/p>\n Breakfast (410 calories)\n<\/p>\n Lunch (391 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: Omit the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,796 calories, 68g fat, 100g protein, 214g carbohydrate, 41g fiber, 1,612mg sodium\n<\/p>\n Breakfast (445 calories)\n<\/p>\n Lunch (391 calories)\n<\/p>\n Dinner (577 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Substitute 1 medium apple for the pear at lunch and omit the Trail Mix Energy Bites<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Week 4 Daily Totals: 1,819 calories, 90g fat, 111g protein, 156g carbohydrate, 35g fiber, 1,407mg sodium\n<\/p>\n Breakfast (414 calories)\n<\/p>\n Lunch (416 calories)\n<\/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 both the almond snack and the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread + 1 Tbsp. natural peanut butter to breakfast.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,788 calories, 74g fat, 89g protein, 208g carbohydrate, 42g fiber, 1,020mg sodium\n<\/p>\n Breakfast (414 calories)\n<\/p>\n Lunch (443 calories)\n<\/p>\n <\/p>\n Vegan Superfood Grain Bowls<\/p>\n <\/a><\/p>\n Serve with: 1 medium orange<\/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: Omit the orange at lunch and omit the Cottage Cheese Snack Jar with Fruit<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread + 1 Tbsp. natural peanut butter to breakfast and increase to 1 cup cherries at the almond + cherries snack.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,810 calories, 89g fat, 92g protein, 182g carbohydrate, 45g fiber, 1,280mg sodium\n<\/p>\n Breakfast (410 calories)\n<\/p>\n Lunch (443 calories)\n<\/p>\n Dinner (417 calories)\n<\/p>\n <\/p>\n Za\u2019atar-Roasted Chicken with Chickpeas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Substitute 1 clementine for the orange at lunch and omit both the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a> snack and the pistachios snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,813 calories, 82g fat, 92g protein, 195g carbohydrate, 46g fiber, 1,229mg sodium\n<\/p>\n Breakfast (414 calories)\n<\/p>\n Lunch (443 calories)\n<\/p>\n Dinner (444 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both the pistachios snack and the White Bean-Stuffed Mini Bell Peppers<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,780 calories, 76g fat, 96g protein, 197g carbohydrate, 51g fiber, 1,391mg 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 (443 calories)\n<\/p>\n Dinner (417 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar with Fruit<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad<\/a> to dinner.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,775 calories, 79g fat, 108g protein, 172g carbohydrate, 33g fiber, 1,539mg sodium\n<\/p>\n Breakfast (414 calories)\n<\/p>\n Lunch (417 calories)\n<\/p>\n Dinner (452 calories)\n<\/p>\n <\/p>\n Green Veggie Bowl with Chicken & Lemon-Tahini Dressing<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack.\n<\/p>\n 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.\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,823 calories, 74g fat, 90g protein, 213g carbohydrate, 38g fiber, 1,754mg sodium\n<\/p>\n Breakfast (414 calories)\n<\/p>\n Lunch (417 calories)\n<\/p>\n Dinner (682 calories)\n<\/p>\n <\/p>\n Chickpea & Sweet Potato Grain Bowls<\/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 unsalted dry-roasted shelled pistachios as a snack.\n<\/p>\n Week 5 Daily Totals: 1,791 calories, 83g fat, 101g protein, 185g carbohydrate, 40g fiber, 1,283mg sodium\n<\/p>\n Breakfast (410 calories)\n<\/p>\n Lunch (538 calories)\n<\/p>\n <\/p>\n Chickpea Grain Bowl with Feta & Tomatoes <\/p>\n <\/a><\/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 both the Trail Mix Energy Bites<\/a> snack and the blueberries snack.\n<\/p>\n Make it 2,000 calories: Add 1 clementine to lunch and add \u00bc cup unsalted dry-roasted shelled pistachios to the blueberry snack.\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,776 calories, 73g fat, 95g protein, 205g carbohydrate, 47g fiber, 1,724mg sodium\n<\/p>\n Breakfast (391 calories)\n<\/p>\n Lunch (538 calories)\n<\/p>\n Dinner (532 calories)\n<\/p>\n <\/p>\n Sweet Potato\u2013Black Bean Stuffed Peppers<\/p>\n <\/a> Pineapple & Avocado Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Add 1 clementine to breakfast and omit both snacks.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.\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, feel free to mix and match if there\u2019s a meal you don\u2019t like. Each recipe was chosen because it\u2019s rich in protein and anti-inflammatory nutrients while avoiding added sugar. If you don\u2019t like a meal in this plan, feel free to repeat another option or browse some of our other anti-inflammatory diet recipes<\/a> for additional inspiration. If you\u2019re making a swap, you may want to double-check the protein and added sugar content.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n If it\u2019s easier for your routine to eat the same breakfast and lunch every day, go for it. While each recipe is high in protein, anti-inflammatory properties and skips added sugar, their total calories do vary. The breakfasts range from 378 to 445 calories while lunches span 356 to 540 calories. A simple swap should work for most people, though you may want to adjust a snack or two if you\u2019re closely monitoring calories or other nutrients.<\/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. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.<\/p>\n Health Benefits of an Anti-Inflammatory Diet <\/p>\n The anti-inflammatory diet<\/a> is similar to the popular Mediterranean diet<\/a>. Both focus on eating a variety of fruits, vegetables, legumes, whole grains, proteins and healthy fats, though the anti-inflammatory diet focuses more specifically on foods rich in nutrients linked to reducing inflammation, such as omega-3 fatty acids<\/a>, antioxidants and polyphenols. Following the anti-inflammatory diet is linked to a reduced risk of developing type 2 diabetes, certain cancers, heart disease and cognitive decline, while improving immune and gut health. While you don\u2019t have to explicitly avoid added sugar to reap the benefits of an anti-inflammatory routine, research does link excess added sugar to increased inflammatory markers, so we opted to skip them in this plan. Like the Mediterranean diet, the anti-inflammatory diet is a flexible way of eating that focuses more on overall patterns. To incorporate the principles of the anti-inflammatory diet into your routine, focus on eating a variety of richly pigmented fruits and vegetables, fiber, healthy fats and probiotic-rich foods while limiting pro-inflammatory foods, such as excess added sugar, refined grains and alcohol.\n<\/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 Top 6 Sources of Added Sugar in Our Diets, According to Research<\/p>\n
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\n Day 15 <\/p>\n
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\n Day 22 <\/p>\n
\n Day 29 <\/p>\n
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