Meal Plan At a Glance<\/p>\n
DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast:
Avocado Toast w\/ Jammy Eggs
\u2013\u2013\u2013\u2013
Lunch:
White Bean Salad, Feta & Lemon-Garlic
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Dinner:
Ginger-Dill Salmon w\/ Cuke-Avocado
\nBreakfast:
Apple-Pomegranate Oats + Kefir
\u2013\u2013\u2013\u2013
Lunch:
Lemon & Turmeric Chicken Soup
\u2013\u2013\u2013\u2013
Dinner:
Lemon-Dill Chicken Casserole + Kale
\nBreakfast:
Apple-Pomegranate Oats + Kefir
\u2013\u2013\u2013\u2013
Lunch:
Lemon & Turmeric Chicken Soup
\u2013\u2013\u2013\u2013
Dinner:
No-Cook Black Bean Taco Bowls
\nBreakfast:
Apple-Pomegranate Oats + Kefir
\u2013\u2013\u2013\u2013
Lunch:
Lemon & Turmeric Chicken Soup
\u2013\u2013\u2013\u2013
Dinner:
Shrimp with Rice & Peas
\nBreakfast:
Apple-Pomegranate Oats + Kefir
\u2013\u2013\u2013\u2013
Lunch:
Lemon & Turmeric Chicken Soup
\u2013\u2013\u2013\u2013
Dinner:
Spicy Chicken & Cabbage Stir-Fry
\nBreakfast:
Shredded Wheat, Raisins & Walnuts
\u2013\u2013\u2013\u2013
Lunch:
White Bean Salad, Feta & Lemon-Garlic
\u2013\u2013\u2013\u2013
Dinner:
Creamy Pesto Beans
\nBreakfast:
Avocado Toast w\/ Jammy Eggs
\u2013\u2013\u2013\u2013
Lunch:
Chickpea Grain Bowl w\/ Feta & Tomatoes
\u2013\u2013\u2013\u2013
Dinner:
Ground Turkey Fajita Bowls<\/p>\n
DAILY TOTALS
\nCalories: 1,816 Fat: 114g Protein: 85g Carb: 130g Fiber: 42g Sodium: 1,568mg
\nCalories: 1,799 Fat: 75g Protein: 102g Carb: 192g Fiber: 30g Sodium: 2,098mg
\nCalories: 1,798 Fat: 73g Protein: 88g Carb: 211g Fiber: 35g Sodium: 1,472mg
\nCalories: 1,794 Fat: 68g Protein: 95g Carb: 209g Fiber: 32g Sodium: 1,954mg
\nCalories: 1,775 Fat: 62g Protein: 114g Carb: 190g Fiber: 32g Sodium: 2,003mg
\nCalories: 1,819 Fat: 89g Protein: 82g Carb: 193g Fiber: 35g Sodium: 960mg
\nCalories: 1,782 Fat: 75g Protein: 97g Carb: 201g Fiber: 42g Sodium: 1,652mg<\/p>\n
Week 1
\n Day 1 <\/p>\n
Daily Totals: 1,816 calories, 114g fat, 85g protein, 130g carbohydrate, 42g fiber, 1,568mg sodium\n<\/p>\n
Breakfast (407 calories)\n<\/p>\n
<\/p>\n Avocado Toast with Jammy 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 (514 calories)\n<\/p>\n <\/p>\n Ginger-Dill Salmon with Cucumber & Avocado Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n <\/a> Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Trail Mix Energy Bites<\/a> snack and substitute 1 serving Cottage Cheese-Berry Bowl<\/a> for the Cottage Cheese Snack Jar with Fruit<\/a>.\n<\/p>\n <\/p>\n Cottage Cheese\u2013Berry Bowl<\/p>\n <\/a><\/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 Day 2 <\/p>\n Daily Totals: 1,799 calories, 75g fat, 102g protein, 192g carbohydrate, 30g fiber, 2,098mg 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 (469 calories)\n<\/p>\n <\/p>\n High-Protein Lemon & Turmeric Chicken Soup<\/p>\n <\/a><\/p>\n Dinner (538 calories)\n<\/p>\n <\/p>\n Creamy Lemon-Dill Chicken & Rice Casserole<\/p>\n <\/a> The #1 Anti-Inflammatory Salad You Should Be Making<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Add 1 clementine to lunch 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: 1,798 calories, 73g fat, 88g protein, 211g carbohydrate, 35g fiber, 1,472mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (583 calories)\n<\/p>\n <\/p>\n No-Cook Black Bean Taco 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 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n <\/p>\n Apple with Cinnamon Almond Butter<\/p>\n <\/a><\/p>\n Day 4 <\/p>\n Daily Totals: 1,794 calories, 68g fat, 95g protein, 209g carbohydrate, 32g fiber, 1,954mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (391 calories)\n<\/p>\n <\/p>\n Skillet Shrimp with Rice & Peas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to \u00be cup kefir at breakfast and omit Trail Mix Energy Bites<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,775 calories, 62g fat, 114g protein, 190g carbohydrate, 32g fiber, 2,003mg sodium\n<\/p>\n Breakfast (458 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (392 calories)\n<\/p>\n <\/p>\n Spicy Chicken & Cabbage Stir Fry<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Trail Mix Energy Bites<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,819 calories, 89g fat, 82g protein, 193g carbohydrate, 35g fiber, 960mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n <\/p>\n Shredded Wheat with Raisins & Walnuts<\/p>\n <\/a><\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (598 calories)\n<\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt + \u00bc cup blueberries (187 calories)1 clementine (35 calories)<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Avocado Toast with Jammy Eggs<\/a> and omit the yogurt at the yogurt + blueberry snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,782 calories, 75g fat, 97g protein, 201g carbohydrate, 42g fiber, 1,652mg sodium\n<\/p>\n Breakfast (407 calories)\n<\/p>\n Lunch (538 calories)\n<\/p>\n <\/p>\n Chickpea Grain Bowl with Feta & Tomatoes <\/p>\n <\/a><\/p>\n Dinner (570 calories)\n<\/p>\n <\/p>\n Ground Turkey Fajita 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 2 Tbsp. almond butter or natural peanut butter to the apple snack.\n<\/p>\n Week 2 Daily Totals: 1,813 calories, 90g fat, 86g protein, 182g carbohydrate, 31g fiber, 1,501mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (441 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 \u00bd cup blueberries (42 calories)1 medium orange (62 calories)<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita<\/a> and omit both snacks.\n<\/p>\n <\/p>\n Egg, Tomato & Feta Breakfast Pita<\/p>\n <\/a><\/p>\n Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,800 calories, 83g fat, 90g protein, 187g carbohydrate, 41g fiber, 2,032mg sodium\n<\/p>\n Breakfast (549 calories)\n<\/p>\n <\/p>\n Mini Crustless Quiches with Kale, Mushrooms & Feta<\/p>\n <\/a> Strawberry-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Lunch (438 calories)\n<\/p>\n <\/p>\n 20-Minute Black Bean Soup<\/p>\n <\/a><\/p>\n Serve with: 1 medium orange<\/p>\n Dinner (479 calories)\n<\/p>\n <\/p>\n Sheet-Pan Crispy Chicken with Squash & Tomatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Trail Mix Energy Bites<\/a> snack and reduce to \u00bd cup cherries at the other snack.\u00a0\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: 1,804 calories, 77g fat, 105g protein, 182g carbohydrate, 43g fiber, 1,683mg sodium\n<\/p>\n Breakfast (549 calories)\n<\/p>\n Lunch (438 calories)\n<\/p>\n Dinner (508 calories)\n<\/p>\n <\/p>\n 5-Ingredient Taco Stuffed Peppers<\/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 2 Tbsp. almond butter or natural peanut butter to the apple snack.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,802 calories, 68g fat, 98g protein, 215g carbohydrate, 47g fiber, 1,948mg sodium\n<\/p>\n Breakfast (549 calories)\n<\/p>\n Lunch (438 calories)\n<\/p>\n Dinner (589 calories)\n<\/p>\n <\/p>\n Brothy Lemon-Garlic Beans<\/p>\n <\/a> Brussels Sprouts Caesar Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt + \u00bc cup blueberries (187 calories)\u00be cup sliced strawberries (40 calories)<\/p>\n Make it 1,500 calories: Omit orange at lunch and omit both snacks.\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 12 <\/p>\n Daily Totals: 1,784 calories, 79g fat, 84g protein, 202g carbohydrate, 37g fiber, 1,964mg sodium\n<\/p>\n Breakfast (504 calories)\n<\/p>\n <\/p>\n Dylan Dreyer\u2019s Orange-Mango Smoothie<\/p>\n <\/a><\/p>\n Lunch (438 calories)\n<\/p>\n Dinner (395 calories)\n<\/p>\n <\/p>\n High-Protein Enchilada Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Trail Mix Energy Bites<\/a> (260 calories) Make it 1,500 calories: Omit 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 Day 13 <\/p>\n Daily Totals: 1,824 calories, 92g fat, 84g protein, 178g carbohydrate, 31g fiber, 1,972mg sodium\n<\/p>\n Breakfast (504 calories)\n<\/p>\n Lunch (395 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 the Cottage Cheese Snack Jar with Fruit<\/a> snack and the apple snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. almond butter or natural peanut butter to the apple snack.\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,823 calories, 92g fat, 96g protein, 171g carbohydrate, 30g fiber, 1,808mg sodium\n<\/p>\n Breakfast (504 calories)\n<\/p>\n Lunch (395 calories)\n<\/p>\n Dinner (413 calories)\n<\/p>\n <\/p>\n Sheet-Pan Mojo Chicken with Green Beans & Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack and the clementine snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad<\/a> to dinner.\n<\/p>\n Week 3 Daily Totals: 1,819 calories, 97g fat, 87g protein, 165g carbohydrate, 34g fiber, 987mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (627 calories)\n<\/p>\n <\/p>\n Salmon Salad with Crispy White Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Avocado Toast with Jammy Eggs<\/a> and omit the Cottage Cheese-Berry Bowl<\/a> snack.\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: 1,799 calories, 98g fat, 98g protein, 147g carbohydrate, 33g fiber, 1,911mg sodium\n<\/p>\n Breakfast (407 calories)\n<\/p>\n Lunch (412 calories)\n<\/p>\n Serve with: \u00bd cup sliced strawberries<\/p>\n Dinner (547 calories)\n<\/p>\n <\/p>\n Sheet-Pan Turkey Meatballs with Zucchini & Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit strawberries at lunch and omit the Trail Mix Energy Bites<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad)<\/a> to dinner.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,816 calories, 79g fat, 87g protein, 209g carbohydrate, 39g fiber, 1,259mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (412 calories)\n<\/p>\n Dinner (535 calories)\n<\/p>\n <\/p>\n Crispy Sheet-Pan Black Bean Tacos<\/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 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,781 calories, 95g fat, 86g protein, 164g carbohydrate, 30g fiber, 1,639mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n <\/p>\n Peanut Butter-Banana Flaxseed Smoothie<\/p>\n <\/a><\/p>\n Lunch (412 calories)\n<\/p>\n Dinner (630 calories)\n<\/p>\n <\/p>\n High-Protein Balsamic Chicken Orzo<\/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 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,795 calories, 96g fat, 82g protein, 170g carbohydrate, 33g fiber, 1,155mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (412 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 snacks.\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: 1,819 calories, 84g fat, 99g protein, 182g carbohydrate, 42g fiber, 2,244mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (441 calories)\n<\/p>\n <\/p>\n Avocado Tuna Salad Sandwich <\/p>\n <\/a><\/p>\n Dinner (570 calories)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables<\/p>\n <\/a> Chopped Salad with Italian Vinaigrette<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n White Bean\u2013Stuffed Mini Bell Peppers<\/p>\n <\/a><\/p>\n 1 medium orange (62 calories)<\/p>\n Make it 1,500 calories: Omit both the Trail Mix Energy Bites<\/a> snack and the orange snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl<\/a> to lunch.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,814 calories, 96g fat, 92g protein, 170g carbohydrate, 34g fiber, 1,690mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (441 calories)\n<\/p>\n Dinner (453 calories)\n<\/p>\n Snacks\n<\/p>\n <\/p>\n Banana\u2013Peanut Butter Yogurt Parfait<\/p>\n <\/a><\/p>\n 1 clementine (35 calories)<\/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 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.\n<\/p>\n Week 4 Daily Totals: 1,776 calories, 92g fat, 97g protein, 156g carbohydrate, 38g fiber, 1,634mg sodium\n<\/p>\n Breakfast (407 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (482 calories)\n<\/p>\n <\/p>\n Lemon-Roasted Salmon with Green Herb Sauce<\/p>\n <\/a> Anti-Inflammatory Sheet-Pan Roasted Veggies<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Trail Mix Energy Bites<\/a> (260 calories) Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack.\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 Day 23 <\/p>\n Daily Totals: 1,806 calories, 94g fat, 84g protein, 173g carbohydrate, 37g fiber, 1,472mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (392 calories)\n<\/p>\n <\/p>\n Spinach & Feta Turkey Meatballs with Herbed Quinoa<\/p>\n <\/a><\/p>\n Dinner (531 calories)\n<\/p>\n <\/p>\n High-Protein Lemon Chicken & Rice Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack and substitute 1 cup low-fat plain kefir for the Cottage Cheese-Berry Bowl<\/a> at the other snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,809 calories, 95g fat, 82g protein, 177g carbohydrate, 42g fiber, 1,423mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (392 calories)\n<\/p>\n Dinner (489 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Trail Mix Energy Bites<\/a> snack and substitute 1 serving Cottage Cheese-Berry Bowl<\/a> for the Cottage Cheese Snack Jar with Fruit<\/a> at the other 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: 1,823 calories, 93g fat, 89g protein, 175g carbohydrate, 42g fiber, 1,442mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (392 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: Omit the Banana\u2013Peanut Butter Yogurt Parfait<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl<\/a> as a snack.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,820 calories, 90g fat, 75g protein, 198g carbohydrate, 42g fiber, 1,107mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (392 calories)\n<\/p>\n Dinner (414 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 1 serving Cottage Cheese-Berry Bowl<\/a> as a snack.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,811 calories, 94g fat, 89g protein, 183g carbohydrate, 32g fiber, 1,436mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (540 calories)\n<\/p>\n <\/p>\n High-Protein Caprese Chickpea Salad<\/p>\n <\/a><\/p>\n Dinner (624 calories)\n<\/p>\n <\/p>\n High-Protein Penne with Ground Turkey & Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium orange (62 calories)<\/p>\n Make it 1,500 calories: Change breakfast to 1 serving Feta, Egg & Spinach Breakfast Taco<\/a> + \u00bd cup blueberries.\n<\/p>\n <\/p>\n Feta, Egg & Spinach Breakfast Taco<\/p>\n <\/a><\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as a snack.\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,801 calories, 94g fat, 92g protein, 151g carbohydrate, 31g fiber, 1,718mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n <\/p>\n Sprouted-Grain Toast with Peanut Butter & Banana<\/p>\n <\/a><\/p>\n Serve with: 1 cup low-fat plain kefir<\/p>\n Lunch (540 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: Omit kefir at breakfast and omit the Cottage Cheese Snack Jar with Fruit<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Week 5 Daily Totals: 1,820 calories, 83g fat, 77g protein, 216g carbohydrate, 38g fiber, 1,176mg sodium\n<\/p>\n Breakfast (584 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 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 30 <\/p>\n Daily Totals: 1,824 calories, 86g fat, 99g protein, 175g carbohydrate, 34g fiber, 1,866mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n Lunch (441 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\n<\/p>\n Make it 1,500 calories: Omit kefir at breakfast and omit the Cottage Cheese Snack Jar with Fruit<\/a> snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter<\/a> as a snack.\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 Absolutely! Meal plans are meant to be enjoyed. Feel free to mix and match meals if there\u2019s one you don\u2019t like, or make substitutions as needed. For additional inspiration, browse some of our other no-added-sugar recipes<\/a>. If you\u2019re closely monitoring calories, protein, fiber or other nutrients, you may want to choose a snack with a similar nutrition profile or plan to adjust a snack or two.<\/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. All meal options are rich in protein or fiber\u2014or both! Breakfast options range from 363 to 584 calories while lunches span 392 to 540 calories. If you\u2019re making a swap and closely monitoring specific nutrients, you may want 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 Health Benefits of Limiting Added Sugar <\/p>\n While the occasional sweet treat or dose of added sugar<\/a> won\u2019t derail your health efforts, many of us are eating more of the sweet stuff than we realize. In fact, the average American consumes about 17 teaspoons of added sugar per day\u2014significantly above the American Heart Association\u2019s recommended daily max of 9 teaspoons for men and 6 for women., Added sugars make their way into your routine from more obvious sources like sugar-sweetened beverages and desserts, though you may be surprised at how much added sugar can be in foods like jam and jelly, granola, cereals, sweetened yogurt and more. While people often aim to limit added sugar in the quest to lower body weight or improve blood sugar levels, the health impacts of reducing added sugar go beyond that. Reducing added sugar can reduce chronic inflammation<\/a>, lower the risk of heart disease, reduce the risk of developing depression\u00a0and, yes, it can reduce type 2 diabetes risk and lower body weight as well.,,\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 8 <\/p>\n
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\n1 cup low-fat plain strained (Greek-style) yogurt + \u00bc cup blueberries (187 calories)<\/p>\n
\n Day 15 <\/p>\n
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\n Day 22 <\/p>\n
\n<\/p>\n
\n1 cup low-fat plain strained (Greek-style) yogurt + \u00bd cup blueberries (208 calories)<\/p>\n
\n Day 29 <\/p>\n
\n<\/p>\n