Meal Plan at a Glance<\/p>\n
BREAKFAST\/ A.M. SNACK
\nLUNCH\/ P.M. SNACK
\nDINNER\/ LATE-NIGHT SNACK<\/p>\n
Smoothie\/ Yogurt & raspberries
\nChicken wrap\/ Almonds
\nSalmon & salad<\/p>\n
Eggs & pear\/ Energy balls
\nChopped salad\/ Kefir
\nBaked chicken & salad\/ Nice cream<\/p>\n
Eggs & pear\/ Energy balls
\nChopped salad\/ Yogurt & raspberries
\nLentil bowl & salad<\/p>\n
Smoothie\/ Yogurt & blackberries
\nChopped salad\/ Energy balls
\nChicken bowls & salad\/ Nice cream<\/p>\n
Eggs & pear\/ Energy balls
\nChicken bowl\/ Kefir & cherries
\nFish taco bowls & slaw<\/p>\n
Smoothie\/ Almonds & blackberries
\nChicken bowl\/ Energy balls
\nPork tenderloin & rice\/ Nice cream<\/p>\n
Smoothie\/ Edamame
\nChicken bowl\/ Energy balls
\nChopped salad\/ Nice cream<\/p>\n
Day 1 <\/p>\n
Daily Totals: 1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium\n<\/p>\n
Cucumber-Chicken Green Goddess Wrap.
\nBrie Passano<\/p>\n
Breakfast (318 calories) Lunch (414 calories) Dinner (469 calories) Snacks Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1\/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snack<\/p>\n Day 2 <\/p>\n Daily Totals: 1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodium\n<\/p>\n Avocado Caprese Salad. Breakfast (335 calories) Lunch (341 calories) Dinner (530 calories) Snacks Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie<\/a> to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snack\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodium\n<\/p>\n Braised Black Lentil & Quinoa Bowls. Breakfast (335 calories) Lunch (341 calories) Dinner (495 calories) Snacks Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie<\/a> to breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1\/4 cup raspberries at P.M. snack<\/p>\n Day 4 <\/p>\n Daily Totals: 1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodium\n<\/p>\n Pesto Chicken Quinoa Bowls.<\/p>\n Breakfast (318 calories) Lunch (341 calories) Dinner (438 calories) Snacks Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1\/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snack\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodium\n<\/p>\n Fish Taco Bowls with Green Cabbage Slaw. Breakfast (335 calories) Lunch (357 calories) Dinner (529 calories) Snacks Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1\/4 cup dry-roasted unsalted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream<\/a> to evening snack<\/p>\n Day 6 <\/p>\n Daily Totals: 1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodium\n<\/p>\n Lemon-Blueberry Nice Cream.<\/p>\n Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco and Lexi Juhl<\/p>\n Breakfast (318 calories) Lunch (357 calories) Dinner (358 calories) Snacks Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 serving Guacamole Chopped Salad<\/a> to dinner<\/p>\n Day 7 <\/p>\n Daily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g fiber, 1,417mg sodium\n<\/p>\n Vegetarian Chopped Power Salad with Creamy Cilantro Dressing. Breakfast (318 calories) Lunch (357 calories) Dinner (362 calories) Snacks Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1\/4 cup dry-roasted unsalted almonds to P.M. snack\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there’s one I don’t like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t 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\u2019re 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 anti-inflammatory recipes<\/a>.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 318 to 335 calories, while the lunches span 341 to 414 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/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 is the difference between natural and added sugars?\n<\/p>\n Natural sugars are found in fruits, vegetables and dairy. Added sugars are any type of sugar, even “natural” ones like honey and maple syrup, that are added during food processing. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals. Added sugars<\/a> in our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. It is recommended that you limit added sugars in the diet to no more than 25 grams per day for women and 36 grams per day for men.<\/p>\n Health Benefits of an Anti-Inflammatory Diet <\/p>\n An anti-inflammatory diet is one that includes foods that fight inflammation in the body. These are foods that contain antioxidants, like beta-carotene and anthocyanins, foods containing omega-3 fatty acids, such as salmon and walnuts, and foods that promote a healthy microbiome, such as probiotics, prebiotics and dietary fiber. Chronic inflammation is a contributor to the onset and progression of many chronic conditions, such as heart disease, type 2 diabetes, cancer and obesity. Choosing foods that help to reduce inflammation in the body can help prevent and manage chronic conditions. In addition, excess intake of added sugars can lead to increased risk of chronic low-grade inflammation, so opt for foods with naturally occurring sugars that are also paired with inflammation-fighting nutrients, like colorful fruits.\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 How to Cut Back on Sneaky Added Sugars<\/p>\n
Strawberry-Banana Green Smoothie<\/a> (5 minutes, 1 serving)\n<\/p>\n
Cucumber-Chicken Green Goddess Wrap<\/a> (10 minutes, 1 serving)
1 medium orange\n<\/p>\n
1 serving Lemony-Garlic Pan-Seared Salmon<\/a> (15 minutes, 4 servings)
1 serving Grilled Caesar Salad<\/a> (25 minutes, 8 servings)\n<\/p>\n
\u00bd cup low-fat plain Greek yogurt and \u00bd cup raspberries (115 calories)
\u00bc cup dry-roasted unsalted almonds (206 calories)\n<\/p>\n
\nPhotographer \/ Jennifer Causey, Food Stylist \/ Karen Rankin, Prop Stylist \/ Christine Keely<\/p>\n
1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach<\/a> (45 minutes, 12 servings)
1 large pear\n<\/p>\n
1 serving Chopped Salad with Chickpeas, Olives & Feta<\/a> (15 minutes, 4 servings)
1 cup blueberries\n<\/p>\n
1 serving Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes<\/a> (40 minutes, 4 servings)
1 serving Avocado Caprese Salad<\/a> (5 minutes, 6 servings)\n<\/p>\n
1 serving Peanut Butter-Oat Energy Balls (71 calories)
1 \u00bc cup low-fat plain kefir (137 calories)
1 serving Lemon-Blueberry Nice Cream<\/a> (98 calories)<\/p>\n
\nAli Redmond<\/p>\n
1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach<\/a>
1 large pear\n<\/p>\n
1 serving Chopped Salad with Chickpeas, Olives & Feta<\/a>
1 cup blueberries\n<\/p>\n
1 serving Braised Black Lentil & Quinoa Bowls<\/a> (35 minutes, 5 servings)
2 cups mixed greens
1 serving Balsamic Vinaigrette<\/a> (5 minutes, 8 servings)\n<\/p>\n
1 serving Peanut Butter-Oat Energy Balls<\/a> (71 calories)
1 cup low-fat plain Greek yogurt, 2 Tbsp. hemp seeds and 8 raspberries (284 calories)\n<\/p>\n
Strawberry-Banana Green Smoothie<\/a>\n<\/p>\n
1 serving Chopped Salad with Chickpeas, Olives & Feta<\/a>
1 cup blueberries\n<\/p>\n
1 serving Pesto Chicken Quinoa Bowls<\/a> (1 hr, 6 servings)
1 serving Cabbage Salad with Lemon-Garlic Vinaigrette<\/a> (20 minutes, 6 servings)\n<\/p>\n
1 cup low-fat plain Greek yogurt and \u00bc cup blackberries (181 calories)
2 servings Peanut Butter-Oat Energy Balls<\/a> (141 calories)
1 serving Lemon-Blueberry Nice Cream<\/a> \u00a0(98 calories)<\/p>\n
\nPhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely<\/p>\n
1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach<\/a>
1 large pear\n<\/p>\n
1 serving Pesto Chicken Quinoa Bowls<\/a>
1 plum\n<\/p>\n
1 serving Fish Taco Bowls with Green Cabbage Slaw<\/a> (25 minutes, 4 servings)\n<\/p>\n
2 servings Peanut Butter-Oat Energy Balls<\/a> (141 calories)
1 cup cherries and \u00bd cup low-fat plain kefir (152 calories)\n<\/p>\n
Strawberry-Banana Green Smoothie<\/a>\n<\/p>\n
1 serving Pesto Chicken Quinoa Bowls<\/a>
1 plum\n<\/p>\n
1 serving Grilled Pork Tenderloin with Cherries<\/a> (40 minutes, 4 servings)
1 serving Cauliflower Rice Pilaf<\/a> (20 minutes, 6 servings)\n<\/p>\n
\u00be cup blackberries and \u00bc cup dry-roasted unsalted almonds (253 calories)
2 servings Peanut Butter-Oat Energy Balls<\/a> (141 calories)
1 serving Lemon-Blueberry Nice Cream<\/a> (98 calories)\n<\/p>\n
\nBrie Passano<\/p>\n
Strawberry-Banana Green Smoothie<\/a>\n<\/p>\n
1 serving Pesto Chicken Quinoa Bowls<\/a>
1 plum\n<\/p>\n
1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing<\/a> (25 minutes, 4 servings)\n<\/p>\n
1 cup edamame, in pods (200 calories)
2 servings Peanut Butter-Oat Energy Balls<\/a> (141 calories)
1 serving Lemon-Blueberry Nice Cream<\/a>\u00a0(98 calories)<\/p>\n
\n<\/p>\n