Meal Plan At a Glance<\/p>\n
DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast:
Apple-Pom Overnight Oats
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Lunch:
Salmon Superfood Chopped Salad
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Dinner:
Lemon-Pepper Chicken, Broccoli & Potatoes
\nBreakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Roasted Salmon & Vegetables
\nBreakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Butternut Squash & Lentil Soup
\nBreakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Chicken Florentine with Quinoa
\nBreakfast:
Veggie Quiche & Blueberries
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Lunch:
Canned Tuna Rice Bowl
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Dinner:
Broccoli-Cheddar Butter Beans
\nBreakfast:
Raspberry Banana Yogurt Parfait
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Lunch:
Turkey Meatballs & Herbed Quinoa
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Dinner:
Lemon-Garlic Cod, Veggies & Couscous
\nBreakfast:
Raspberry Banana Yogurt Parfait
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Lunch:
Turkey Meatballs & Herbed Quinoa
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Dinner:
Seared Halibut Fish Tacos<\/p>\n
DAILY TOTALS
\nCalories: 1494 Fat: 63g Protein: 87g Carbs: 157g Fiber: 33g Sodium: 1872mg
\nCalories: 1516 Fat: 70g Protein: 95g Carbs: 136g Fiber: 30g Sodium: 2115mg
\nCalories: 1520 Fat: 53g Protein: 81g Carbs: 192g Fiber: 43g Sodium: 1817mg
\nCalories: 1525 Fat: 70g Protein: 97g Carbs: 133g Fiber: 30g Sodium: 1941mg
\nCalories: 1511 Fat: 65g Protein: 82g Carbs: 162g Fiber: 36g Sodium: 2213mg
\nCalories: 1498 Fat: 52g Protein: 110g Carbs: 151g Fiber: 32g Sodium: 1730mg
\nCalories: 1486 Fat: 57g Protein: 96g Carbs: 158g Fiber: 35g Sodium: 1729mg<\/p>\n
Day 1 <\/p>\n
Daily totals: 1494 calories, 63 g fat, 87 g protein, 157 g carbohydrates, 33 g fiber, 1872 mg sodium\n<\/p>\n
Breakfast (343 Calories)\n<\/p>\n
<\/p>\n Apple-Pomegranate Overnight Oats<\/p>\n <\/a><\/p>\n Lunch (409 calories)\n<\/p>\n <\/p>\n Superfood Chopped Salad with Salmon & Creamy Garlic Dressing<\/p>\n <\/a><\/p>\n Dinner (438 Calories)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Pepper Chicken with Broccoli & Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Lemon-Strawberry Frozen Yogurt Bites<\/p>\n <\/a><\/p>\n Mixed with \u00a02 teaspoons chia seeds before freezing (135 calories)<\/p>\n <\/p>\n Crunchy Roasted Edamame Is an Easy, High-Protein Snack<\/p>\n <\/a><\/p>\n Serve with: 1 small apple (168 calories)\u00a0<\/p>\n To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing<\/a>\n<\/p>\n Day 2 <\/p>\n Daily totals: 1516 calories, 70 g fat, 95 g protein, 136 g carbohydrates, 30 g fiber, 2115 mg sodium\n<\/p>\n Breakfast (344 Calories)\n<\/p>\n <\/p>\n Broccoli, Tomato & White Bean Quiche<\/p>\n <\/a><\/p>\n Serve with: \u00bd cup blueberries<\/p>\n Lunch (394 calories)\n<\/p>\n Dinner (422 Calories)\n<\/p>\n <\/p>\n Sheet-Pan Roasted Salmon & Vegetables<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 small pear & 1 tablespoon almond butter (183 calories)\u00a0<\/p>\n <\/p>\n Crunchy Roasted Chickpeas<\/p>\n <\/a> <\/a><\/p>\n To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl<\/a>\n<\/p>\n Day 3 <\/p>\n Daily totals: 1520 calories, 53 g fat, 81 g protein, 192 g carbohydrates, 43 g fiber, 1817 mg sodium\n<\/p>\n Breakfast (344 Calories)\n<\/p>\n Lunch (394 calories)\n<\/p>\n Dinner (479 Calories)\n<\/p>\n <\/p>\n This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl<\/a>\n<\/p>\n Day 4 <\/p>\n Daily totals: 1525 calories, 70 g fat, 97 g protein, 133 g carbohydrates, 30 g fiber, 1941 mg sodium\n<\/p>\n Breakfast (344 Calories)\n<\/p>\n Lunch (394 calories)\n<\/p>\n Dinner (431 Calories)\n<\/p>\n <\/p>\n One-Pan Chicken Florentine<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 4 servings Peanut Butter-Oat Energy Balls<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl<\/a>\n<\/p>\n Day 5 <\/p>\n Daily totals: 1511 calories, 65 g fat, 82 g protein, 162 g carbohydrates, 36 g fiber, 2213 mg sodium\n<\/p>\n Breakfast (344 Calories)\n<\/p>\n Lunch (394 calories)\n<\/p>\n Dinner (435 Calories)\n<\/p>\n <\/p>\n Broccoli-Cheddar Butter Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 4 servings Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Canned Tuna Rice Bowl<\/a>\u00a0\n<\/p>\n Day 6 <\/p>\n Daily totals: 1498 calories, 52 g fat, 110 g protein, 151 g carbohydrates, 32 g fiber, 1730 mg sodium\n<\/p>\n Breakfast (409 Calories)\n<\/p>\n <\/p>\n The Best Gut-Healthy Breakfast<\/p>\n <\/a><\/p>\n Lunch (392 calories)\n<\/p>\n <\/p>\n Spinach & Feta Turkey Meatballs with Herbed Quinoa<\/p>\n <\/a><\/p>\n Dinner (471 Calories)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables<\/p>\n <\/a><\/p>\n Serve with: \u00be cup couscous<\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 4 servings Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa<\/a>\n<\/p>\n Day 7 <\/p>\n Daily totals: 1486 calories, 57 g fat, 96 g protein, 158 g carbohydrates, 35 g fiber, 1729 mg sodium\n<\/p>\n Breakfast (409 Calories)\n<\/p>\n Lunch (392 calories)\n<\/p>\n Dinner (381 Calories)\n<\/p>\n <\/p>\n Seared Halibut Fish Tacos with Cilantro Slaw<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 4 servings Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase lunch to 1.5 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa<\/a>\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t 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 other Recipes for Weight Loss<\/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 350 to 400 calories while the lunches span 400 to 450 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 1,200 calorie modification?\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 Weight Loss <\/p>\n Beyond eating more protein and limiting added sugar, healthy weight loss also involves:\n<\/p>\n Focusing on fiber: Fiber<\/a> isn\u2019t just for keeping your bowels regular. It also helps balance your blood sugars, feed the beneficial bacteria in your gut and keep you fuller for longer\u2014all of which support weight loss. Aim for 30 grams of fiber per day from a variety of fruits, vegetables, whole grains, legumes, nuts and seeds. 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 #1 Protein for Weight Loss, Recommended by a Dietitian<\/p>\n
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\nAdding antioxidant-rich foods: In addition to fiber, plant foods are also excellent sources of antioxidants<\/a>. Antioxidants help to protect your cells from oxidative stress, which is associated with inflammation and obesity. These protective compounds are concentrated in the pigments that give fruits and vegetables their distinct red, purple, green, yellow and orange hues.\u00a0
\nMoving your body: Regular exercise encourages weight loss by preserving lean muscle mass, supporting healthy metabolism and improving insulin resistance<\/a>. For optimal results, plan to engage in at least 150 minutes of moderate-intensity aerobic exercise each week and strength train twice per week., <\/p>\n
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