At a Glance<\/p>\n
Day
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
Meals
\nBreakfast: Avocado Toast & Jammy Eggs
——– Lunch: Cucumber-Hummus Wrap & Veg Cottage Cheese
——– Dinner: Roasted Salmon & Broccoli Rice Bowl
\nBreakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Spicy Chicken & Cabbage Stir-Fry
\nBreakfast: Greek Yogurt, Pineapple & Chia Jam
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Brothy Lemon-Garlic Beans
\nBreakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Poblano & Corn Chicken Fajitas
\nBreakfast: Greek Yogurt, Pineapple & Chia Jam
——– Lunch: Sweet Potato, Kale & Chicken Salad
——– Dinner: Roasted Potato Tzatziki Bowls
\nBreakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Cucumber-Hummus Wrap & Veg Cottage Cheese
——– Dinner: Lemon-Garlic Cod & Roasted Veggies
\nBreakfast: Egg, Cheese & Spinach Breakfast Burrito
——– Lunch: Cucumber-Hummus Wrap & Veg Cottage Cheese
——– Dinner: Lemon-Garlic Chicken Casserole<\/p>\n
Daily Totals
\nCalories: 1,788
Fat: 86g Protein: 93g Carb: 176g Fiber: 33g Sodium: 2,187mg
\nCalories: 1,800
Fat: 71g Protein: 118g Carb: 178g Fiber: 30g Sodium: 1,743mg
\nCalories: 1,785
Fat: 64g Protein: 105g Carb: 211g Fiber: 33g Sodium: 1,386mg
\nCalories: 1,810
Fat: 76g Protein: 114g Carb: 177g Fiber: 35g Sodium: 1,854mg
\nCalories: 1,799
Fat: 78g Protein: 93g Carb: 196g Fiber: 32g Sodium: 1,310mg
\nCalories: 1,813
Fat: 67g Protein: 126g Carb: 198g Fiber: 39g Sodium: 2,294mg
\nCalories: 1,795
Fat: 66g Protein: 111g Carb: 195g Fiber: 37g Sodium: 2,171mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,788 calories, 86g fat, 16g saturated fat, 93g protein, 176g carbohydrate, 33g fiber, 2,187mg sodium\n<\/p>\n
Breakfast (444 calories, 37g carbs)\n<\/p>\n
<\/p>\n Avocado Toast with Jammy Eggs<\/p>\n <\/a><\/p>\n Lunch (410 calories, 45g carbs)\n<\/p>\n <\/p>\n <\/a> Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/p>\n <\/a><\/p>\n Dinner (443 calories, 34g carbs)\n<\/p>\n <\/p>\n Roasted Salmon & Broccoli Rice Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Blueberry-Lemon Energy Balls<\/p>\n <\/a> Banana\u2013Peanut Butter Yogurt Parfait<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut 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 2 <\/p>\n Daily Totals: 1,800 calories, 71g fat, 13g saturated fat, 118g protein, 178g carbohydrate, 30g fiber, 1,743mg sodium\n<\/p>\n Breakfast (397 calories, 44g carbs)\n<\/p>\n <\/p>\n Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach<\/p>\n <\/a><\/p>\n Serve with: 1 cup cherries\u00a0<\/p>\n Lunch (432 calories, 42g carbs)\n<\/p>\n <\/p>\n Sweet Potato, Kale & Chicken Salad with Peanut Dressing<\/p>\n <\/a><\/p>\n Serve with: \u00bd cup blueberries<\/p>\n Dinner (392 calories, 35g carbs)\n<\/p>\n <\/p>\n Spicy Chicken & Cabbage Stir Fry<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit cherries at breakfast and omit Cottage Cheese Snack Jar<\/a>\u00a0 as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Simple Spinach Salad<\/a> to dinner.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,785 calories, 64g fat, 12g saturated fat, 105g protein, 211g carbohydrate, 33g fiber, 1,386mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n 1 cup nonfat plain strained (Greek-style) yogurt1 cup cubed pineapple<\/p>\n <\/p>\n No-Added-Sugar Chia Seed Jam<\/p>\n <\/a><\/p>\n Lunch (432 calories, 42g carbs)\n<\/p>\n Dinner (385 calories, 59g carbs)\n<\/p>\n <\/p>\n Brothy Lemon-Garlic Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as 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 increase to 1 cup blueberries at lunch.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,810 calories, 76g fat, 14g saturated fat, 114g protein, 177g carbohydrate, 35g fiber, 1,854mg sodium\n<\/p>\n Breakfast (397 calories, 44g carbs)\n<\/p>\n <\/p>\n Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach<\/p>\n <\/a><\/p>\n Serve with: 1 cup cherries\u00a0<\/p>\n Lunch (432 calories, 42g carbs)\n<\/p>\n Dinner (500 calories, 39g carbs)\n<\/p>\n <\/p>\n Sheet-Pan Poblano-&-Corn Chicken Fajitas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Blueberry-Lemon Energy Balls<\/a> (190 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.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,799 calories, 78g fat, 13g saturated fat, 93g protein, 196g carbohydrate, 32g fiber, 1,310mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n Lunch (432 calories, 42g carbs)\n<\/p>\n Dinner (514 calories, 57g carbs)\n<\/p>\n <\/p>\n Roasted Potato Tzatziki Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut 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 6 <\/p>\n Daily Totals: 1,813 calories, 67g fat, 14g saturated fat, 126g protein, 198g carbohydrate, 39g fiber, 2,294mg sodium\n<\/p>\n Breakfast (397 calories, 44g carbs)\n<\/p>\n Lunch (410 calories, 45g carbs)\n<\/p>\n Dinner (424 calories, 41 carbs)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables<\/p>\n <\/a> <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Blueberry-Lemon Energy Balls<\/a> (190 calories, 27g carbs) Make it 1,500 calories: Omit both the Blueberry-Lemon Energy Balls<\/a> and the \u00be cup edamame as snacks.\n<\/p>\n Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium apple to the edamame snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,795 calories, 66g fat, 14g saturated fat, 111g protein, 195g carbohydrate, 37g fiber, 2,171mg sodium\n<\/p>\n Breakfast (397 calories, 44g carbs)\n<\/p>\n Lunch (410 calories, 45g carbs)\n<\/p>\n Dinner (517 calories, 50g carbs)\n<\/p>\n <\/p>\n Lemon-Garlic Chicken Casserole<\/p>\n <\/a><\/p>\n Snacks\u00a0\n<\/p>\n 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)<\/p>\n Make it 1,500 calories: Reduce to \u00be cup cherries at breakfast and omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 2 Tbsp. sliced almonds as a snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as a snack.\n<\/p>\n Week 2 Daily Totals: 1,820 calories, 93g fat, 16g saturated fat, 95g protein, 175g carbohydrate, 40g fiber, 1,551mg sodium\n<\/p>\n Breakfast (397 calories, 44g carbs)\n<\/p>\n Lunch (451 calories, 46g carbs)\n<\/p>\n <\/p>\n Green Salad with Edamame & Beets<\/p>\n <\/a><\/p>\n Serve with: 1 medium apple<\/p>\n Dinner (625 calories, 36g carbs)\n<\/p>\n <\/p>\n Ginger-Dill Salmon with Cucumber & Avocado Salad<\/p>\n <\/a><\/p>\n Serve with: \u00bd cup cooked quinoa<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit cherries at breakfast and omit Blueberry-Lemon Energy Balls<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,810 calories, 86g fat, 14g saturated fat, 89g protein, 191g carbohydrate, 35g fiber, 1,653mg sodium\n<\/p>\n Breakfast (331 calories, 37g carbs)\n<\/p>\n <\/p>\n High-Protein Strawberry & Peanut Butter Overnight Oats<\/p>\n <\/a><\/p>\n Lunch (479 calories, 50g carbs)\n<\/p>\n <\/p>\n Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce<\/p>\n <\/a><\/p>\n Dinner (420 calories, 32g carbs)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes<\/p>\n <\/a> <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium apple to lunch.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,803 calories, 85g fat, 12g saturated fat, 75g protein, 196g carbohydrate, 35g fiber, 1,335mg sodium\n<\/p>\n Breakfast (331 calories, 37g carbs)\n<\/p>\n Lunch (479 calories, 50g carbs)\n<\/p>\n Dinner (507 calories, 57g carbs)\n<\/p>\n <\/p>\n Sheet-Pan Gnocchi with Broccoli & White Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Blueberry-Lemon Energy Balls<\/a> (190 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.\n<\/p>\n Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 medium apple to lunch.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,785 calories, 77g fat, 12g saturated fat, 97g protein, 194g carbohydrate, 38g fiber, 1,432mg sodium\n<\/p>\n Breakfast (331 calories, 37g carbs)\n<\/p>\n Lunch (479 calories, 50g carbs)\n<\/p>\n Dinner (464 calories, 38g carbs)\n<\/p>\n <\/p>\n Crispy Chicken Cutlets with Butter-Chive Pasta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Blueberry-Lemon Energy Balls<\/a> (190 calories, 27g 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.\n<\/p>\n Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 large pear to lunch.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,776 calories, 69g fat, 12g saturated fat, 101g protein, 202g carbohydrate, 36g fiber, 1,653mg sodium\n<\/p>\n Breakfast (374 calories, 39g carbs)\n<\/p>\n Lunch (479 calories, 50g carbs)\n<\/p>\n Dinner (412 calories, 45g carbs)\n<\/p>\n <\/p>\n One-Pot Garlicky Shrimp & Spinach<\/p>\n <\/a><\/p>\n Serve with: \u00be cup cooked brown rice<\/p>\n Snacks\n<\/p>\n 1 serving Blueberry-Lemon Energy Balls<\/a> (190 calories, 27g 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.\n<\/p>\n Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add 1 large pear to lunch.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,823 calories, 68g fat, 14g saturated fat, 142g protein, 183g carbohydrate, 38g fiber, 1,842mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n Lunch (422 calories, 40g carbs)\n<\/p>\n Serve with: \u00bd cup blueberries<\/p>\n Dinner (484 calories, 40g carbs)\n<\/p>\n <\/p>\n Creamy Lemon-Dill Chicken & Rice Casserole<\/p>\n <\/a> Simple Carrot & Cabbage Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Blueberry-Lemon Energy Balls<\/a> (190 calories, 27g carbs) Make it 1,500 calories: Omit Simple Carrot & Cabbage Salad<\/a> at dinner and omit 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 Tbsp. sliced almonds as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.\u00a0\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,798 calories, 48g fat, 14g saturated fat, 142g protein, 222g carbohydrate, 43g fiber, 1,973mg sodium\n<\/p>\n Breakfast (374 calories, 39g carbs)\n<\/p>\n Lunch (422 calories, 40g carbs)\n<\/p>\n Dinner (373 calories, 52g carbs)\n<\/p>\n <\/p>\n Creamy One-Pot Penne Primavera with Shrimp<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 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)<\/p>\n 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.\n<\/p>\n Make it 2,000 calories: Add 1 serving Simple Spinach Salad<\/a> to dinner.\n<\/p>\n Week 3 Daily Totals: 1,806 calories, 78g fat, 14g saturated fat, 94g protein, 201g carbohydrate, 34g fiber, 2,274mg sodium\n<\/p>\n Breakfast (368 calories, 55g carbs)\n<\/p>\n <\/p>\n Egg, Tomato & Feta Breakfast Pita<\/p>\n <\/a><\/p>\n Lunch (410 calories, 45g carbs)\n<\/p>\n Dinner (427 calories, 33g carbs)\n<\/p>\n <\/p>\n Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cranberry-Almond Energy Balls<\/a> as a snack.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,805 calories, 60g fat, 14g saturated fat, 122g protein, 219g carbohydrate, 43g fiber, 1,697mg sodium\n<\/p>\n Breakfast (374 calories, 39g carbs)\n<\/p>\n Lunch (371 calories, 45g carbs)\n<\/p>\n <\/p>\n One-Pot Chicken & Rice Soup<\/p>\n <\/a><\/p>\n Serve with: 1 medium apple<\/p>\n Dinner (412 calories, 43g carbs)\n<\/p>\n <\/p>\n Chicken Parmesan Casserole<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cranberry-Almond Energy Balls<\/p>\n <\/a><\/p>\n 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)<\/p>\n Make it 1,500 calories: Omit 1 cup edamame, in pods + 1 medium banana as a snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,784 calories, 79g fat, 13g saturated fat, 100g protein, 185g carbohydrate, 33g fiber, 1,304mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n Lunch (371 calories, 45g carbs)\n<\/p>\n Dinner (412 calories, 43g carbs)\n<\/p>\n Snacks\n<\/p>\n 1 serving Cranberry-Almond Energy Balls<\/a> (170 calories, 22g carbs) Make it 1,500 calories: Omit 1 medium banana + 1 \u00bd Tbsps. natural peanut butter as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Massaged Kale Salad<\/a> to dinner and increase to 2 Tbsp. natural peanut butter at the banana + peanut butter snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,819 calories, 63g fat, 13g saturated fat, 108g protein, 234g carbohydrate, 44g fiber, 1,867mg sodium\n<\/p>\n Breakfast (368 calories, 55g carbs)\n<\/p>\n Lunch (371 calories, 45g carbs)\n<\/p>\n Dinner (432 calories, 41g carbs)\n<\/p>\n <\/p>\n Cajun-Spiced Tofu Tostadas with Beet Crema<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Cranberry-Almond Energy Balls<\/a> (170 calories, 22g carbs) Make it 1,500 calories: Omit 1 cup edamame, in pods + 1 medium banana as a snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,793 calories, 75g fat, 14g saturated fat, 104g protein, 202g carbohydrate, 37g fiber, 1,807mg sodium\n<\/p>\n Breakfast (368 calories, 55g carbs)\n<\/p>\n Lunch (371 calories, 45g carbs)\n<\/p>\n Dinner (444 calories, 34g carbs)\n<\/p>\n Snacks\n<\/p>\n 1 serving Cranberry-Almond Energy Balls<\/a> (170 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.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,802 calories, 87g fat, 13g saturated fat, 116g protein, 176g carbohydrate, 44g fiber, 1,198mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n Lunch (418 calories, 36g carbs)\n<\/p>\n Dinner (423 calories, 38g carbs)\n<\/p>\n <\/p>\n Unstuffed Cabbage Roll Skillet<\/p>\n <\/a> <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n 1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)<\/p>\n 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.\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.\u00a0\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,820 calories, 81g fat, 13g saturated fat, 82g protein, 215g carbohydrate, 42g fiber, 2,063mg sodium\n<\/p>\n Breakfast (368 calories, 55g carbs)\n<\/p>\n Lunch (418 calories, 36g carbs)\n<\/p>\n Dinner (474 calories, 55g carbs)\n<\/p>\n <\/p>\n Chickpea Noodle Soup Is a Cozy, 30-Minute Dinner<\/p>\n <\/a> Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit 1 serving Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds to the kefir snack.\n<\/p>\n Week 4 Daily Totals: 1,775 calories, 70g fat, 13g saturated fat, 119g protein, 193g carbohydrate, 37g fiber, 2,118mg sodium\n<\/p>\n Breakfast (374 calories, 39g carbs)\n<\/p>\n Lunch (410 calories, 45g carbs)\n<\/p>\n Dinner (485 calories, 38g carbs)\n<\/p>\n <\/p>\n One-Skillet Garlicky Salmon & Broccoli<\/p>\n <\/a> Crispy English Roasted Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Cranberry-Almond Energy Balls<\/a> (170 calories, 22g carbs) Make it 1,500 calories: Omit strawberries at breakfast and omit 1 cup edamame, in pods + 1 clementine as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add \u00bc cup sliced almonds to the yogurt + peach snack.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,780 calories, 73g fat, 14g saturated fat, 113g protein, 177g carbohydrate, 38g fiber, 1,533mg sodium\n<\/p>\n Breakfast (327 calories, 44g carbs)\n<\/p>\n <\/p>\n Chocolate-Strawberry Baked Oats<\/p>\n <\/a><\/p>\n Lunch (505 calories, 49g carbs)\n<\/p>\n <\/p>\n Spinach & Strawberry Meal-Prep Salad<\/p>\n <\/a><\/p>\n Dinner (517 calories, 40g carbs)\n<\/p>\n <\/p>\n Creamy Chicken & Penne alla Vodka Casserole with Peas<\/p>\n <\/a> Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Cranberry-Almond Energy Balls<\/a> (170 calories, 22g 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.\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 24 <\/p>\n Daily Totals: 1,797 calories, 74g fat, 11g saturated fat, 105g protein, 200g carbohydrate, 40g fiber, 1,535mg sodium\n<\/p>\n Breakfast (327 calories, 44g carbs)\n<\/p>\n Lunch (505 calories, 49g carbs)\n<\/p>\n Dinner (445 calories, 57g carbs)\n<\/p>\n Serve with: 2 cups baby spinach<\/p>\n <\/p>\n The Only Italian Dressing Recipe You’ll Ever Need<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both the Cranberry-Almond Energy Balls<\/a> and the \u00be cup edamame as snacks.\n<\/p>\n Make it 2,000 calories: Add \u00be cup cubed avocado to the side salad at dinner.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,819 calories, 79g fat, 14g saturated fat, 92g protein, 210g carbohydrate, 45g fiber, 1,292mg sodium\n<\/p>\n Breakfast (327 calories, 44g carbs)\n<\/p>\n Lunch (505 calories, 49g carbs)\n<\/p>\n Dinner (427 calories, 49g carbs)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad<\/a> to dinner.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,785 calories, 73g fat, 13g saturated fat, 119g protein, 172g carbohydrate, 34g fiber, 1,613mg sodium\n<\/p>\n Breakfast (327 calories, 44g carbs)\n<\/p>\n Lunch (505 calories, 49g carbs)\n<\/p>\n Dinner (568 calories, 45g carbs)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit kefir at breakfast and omit Cranberry-Almond Energy Balls<\/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 27 <\/p>\n Daily Totals: 1,823 calories, 86g fat, 13g saturated fat, 100g protein, 184g carbohydrate, 36g fiber, 882mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n Lunch (381 calories, 43g carbs)\n<\/p>\n <\/p>\n Vegan Superfood Grain Bowls<\/p>\n <\/a><\/p>\n Dinner (433 calories, 39g carbs)\n<\/p>\n <\/p>\n Teriyaki Chicken Stir-Fry<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as 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 28 <\/p>\n Daily Totals: 1,803 calories, 73g fat, 13g saturated fat, 122g protein, 193g carbohydrate, 36g fiber, 1,383mg sodium\n<\/p>\n Breakfast (374 calories, 39g carbs)\n<\/p>\n Lunch (381 calories, 43g carbs)\n<\/p>\n Dinner (473 calories, 36g carbs)\n<\/p>\n <\/p>\n Balsamic Chicken Thighs with Arugula-Tomato Salad<\/p>\n <\/a><\/p>\n Serve with: 1-oz. slice whole-wheat baguette<\/p>\n Snacks\n<\/p>\n 1 serving Cranberry-Almond Energy Balls<\/a> (170 calories, 22g carbs) Make it 1,500 calories: Omit strawberries at breakfast and omit 1 cup edamame, in pods + 1 clementine as a snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds to lunch.\n<\/p>\n Week 5 Daily Totals: 1,776 calories, 91g fat, 11g saturated fat, 100g protein, 162g carbohydrate, 40g fiber, 1,098mg sodium\n<\/p>\n Breakfast (362 calories, 37g carbs)\n<\/p>\n Lunch (381 calories, 43g carbs)\n<\/p>\n Dinner (472 calories, 40g carbs)\n<\/p>\n <\/p>\n <\/a> Almost Chipotle’s Guacamole<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit Cottage Cheese Snack Jar with Fruit<\/a> as 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 30\u00a0 <\/p>\n Daily Totals: 1,796 calories, 74g fat, 13g saturated fat, 100g protein, 209g carbohydrate, 39g fiber, 1,618mg sodium\n<\/p>\n Breakfast (368 calories, 55g carbs)\n<\/p>\n Lunch (381 calories, 43g carbs)\n<\/p>\n Dinner (442 calories, 38g carbs)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta<\/a> to dinner.\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 Feel free to mix and match meals if there\u2019s one you don\u2019t like. You can repeat a meal in this plan or browse some of our other diabetes-friendly recipes<\/a> 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\u2019re making a swap, you may want to choose a meal with a similar nutrition profile.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n 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\u2019re 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.<\/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 Other Tips for Healthy Blood Sugar: <\/p>\n Pair Protein with Carbs: Pairing protein<\/a> with carbs can help promote a better blood sugar response compared to carbs eaten alone. In this plan, you\u2019ll 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. 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 3 Things to Do After You Eat for Better Blood Sugar, According to Dietitians<\/p>\n
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\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 3 Tbsp. sliced almonds (297 calories, 27g carbs)<\/p>\n
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\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 2 Tbsp. sliced almonds (263 calories, 25g carbs)
\n\u00be cup edamame, in pods (135 calories, 17g carbs)<\/p>\n
\n Day 8 <\/p>\n
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\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 3 Tbsp. sliced almonds (297 calories, 27g carbs)<\/p>\n
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries (197 calories, 23g carbs)
\n\u00bd cup edamame, in pods + 1 clementine (124 calories, 20g carbs)<\/p>\n
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries (197 calories, 23g carbs)
\n\u00bd cup edamame, in pods + 1 clementine (124 calories, 20g carbs)<\/p>\n
\n<\/p>\n
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 Tbsp. sliced almonds (230 calories, 24g carbs)
\n\u00be cup edamame, in pods (135 calories, 17g carbs)<\/p>\n
\n Day 15 <\/p>\n
\n\u00bc cup dry-roasted unsalted almonds (206 calories, 7g carbs)
\n1 medium banana + 1 \u00bd Tbsps. natural peanut butter (263 calories, 31g carbs)<\/p>\n
\n1 cup edamame, in pods + 1 medium banana (284 calories, 49g carbs)
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries (195 calories, 22g carbs)<\/p>\n
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. sliced almonds (261 calories, 24g carbs)
\n1 cup edamame, in pods (179 calories, 22g carbs)<\/p>\n
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\n Day 22 <\/p>\n
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\n\u00bd cup nonfat plain strained (Greek-style) yogurt + 1 medium peach (125 calories, 18g carbs)
\n1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)<\/p>\n
\n<\/p>\n
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. sliced almonds (261 calories, 24g carbs)<\/p>\n
\n1 cup nonfat plain strained (Greek-style) yogurt + 1 medium peach (191 calories, 22g carbs)
\n1 cup edamame, in pods + 1 clementine (214 calories, 31g carbs)<\/p>\n
\n Day 29 <\/p>\n
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\nFocus on Fiber: Fiber<\/a> 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\u2019s 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<\/a> include whole grains, beans and lentils as well as most fruits and vegetables.\u00a0
\nExercise: 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\u2019t fret if you can\u2019t quite reach that. Research shows that a brisk two to five minute walk after meals can have a significant positive impact on blood sugar.<\/p>\n
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