Day
1
2
3
4
5
6
7

Meals
Breakfast: Peanut Butter-Banana Flaxseed Smoothie
——– Lunch: Cucumber & Tomato Sandwich + orange
——– Dinner: Garlic Butter–Roasted Salmon with Potatoes & Asparagus
Breakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Chickpea Grain Bowl with Feta & Tomatoes
Breakfast: Greek yogurt, blueberries, nuts & No-Added-Sugar Chia Seed Jam
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: No-Cook Black Bean Taco Bowls
Breakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Za’atar-Roasted Chicken with Chickpeas
Breakfast: Peanut Butter-Banana Flaxseed Smoothie
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Breakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
——– Dinner: High-Protein Caprese Chickpea Salad
Breakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
——– Dinner: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes

Daily Totals
Calories: 1,824
Fat: 100g Protein: 84g Carb: 168g Fiber: 31g Sodium: 1,582mg
Calories: 1,806
Fat: 92g Protein: 79g Carb: 189g Fiber: 36g Sodium: 973mg
Calories: 1,815
Fat: 98g Protein: 88g Carb: 165g Fiber: 32g Sodium: 1,242mg
Calories: 1,792
Fat: 94g Protein: 106g Carb: 147g Fiber: 33g Sodium: 1,304mg
Calories: 1,816
Fat: 86g Protein: 92g Carb: 188g Fiber: 38g Sodium: 1,375mg
Calories: 1,807
Fat: 82g Protein: 85g Carb: 203g Fiber: 40g Sodium: 1,221mg
Calories: 1,804
Fat: 86g Protein: 86g Carb: 193g Fiber: 37g Sodium: 1,264mg

Day 1

Daily Totals: 1,824 calories, 100g fat, 84g protein, 168g carbohydrate, 31g fiber, 1,582mg sodium

Breakfast (363 calories)

Peanut Butter-Banana Flaxseed Smoothie

Lunch (468 calories)

Cucumber & Tomato Sandwich

Serve with: 1 medium orange

Dinner (522 calories)

Garlic Butter–Roasted Salmon with Potatoes & Asparagus

Snacks

Banana–Peanut Butter Yogurt Parfait


â…” cup blackberries (41 calories)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.

Day 2

Daily Totals: 1,806 calories, 92g fat, 79g protein, 189g carbohydrate, 36g fiber, 973mg sodium

Breakfast (584 calories)

Shredded Wheat with Raisins & Walnuts

Lunch (374 calories)

Spinach & Strawberry Meal-Prep Salad

Dinner (538 calories)

Chickpea Grain Bowl with Feta & Tomatoes

Snacks

Cottage Cheese Snack Jar with Fruit

1 medium apple (95 calories)

Make it 1,500 calories: Omit both snacks.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 3

Daily Totals: 1,815 calories, 98g fat, 88g protein, 165g carbohydrate, 32g fiber, 1,242mg sodium

Breakfast (365 calories)

1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts

No-Added-Sugar Chia Seed Jam

Lunch (374 calories) 

Dinner (583 calories)

No-Cook Black Bean Taco Bowls

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Omit orange as a snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

Daily Totals: 1,792 calories, 94g fat, 106g protein, 147g carbohydrate, 33g fiber, 1,304mg sodium

Breakfast (584 calories)

Lunch (374 calories)

Dinner (417 calories)

Za’atar-Roasted Chicken with Chickpeas

Snacks

Make it 1,500 calories: Change snacks to 1 medium apple.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 5

Daily Totals: 1,816 calories, 86g fat, 92g protein, 188g carbohydrate, 38g fiber, 1,375mg sodium

Breakfast (363 calories)

Lunch (374 calories)

Dinner (468 calories)

One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner.

Day 6

Daily Totals: 1,807 calories, 82g fat, 85g protein, 203g carbohydrate, 40g fiber, 1,221mg sodium

Breakfast (584 calories)

Lunch (468 calories)

Dinner (540 calories)

High-Protein Caprese Chickpea Salad

Snacks 

1 clementine (35 calories)
¾ cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries + 1 serving No-Added-Sugar Chia Seed Jam (180 calories)

Make it 1,500 calories: Change breakfast to 1 serving Peanut Butter-Banana Flaxseed Smoothie and change snacks to ¾ cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 7

Daily Totals: 1,804 calories, 86g fat, 86g protein, 193g carbohydrate, 37g fiber, 1,264mg sodium

Breakfast (584 calories)

Lunch (468 calories)

Dinner (502 calories)

Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes

Snacks

Make it 1,500 calories: Change breakfast to 1 serving Banana–Peanut Butter Yogurt Parfait.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Frequently Asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes, feel free to mix and match meals if there’s one you don’t like. You can repeat a recipe in this plan or browse some of our other no-sugar-added recipes for additional inspiration. When we created this plan, we aimed for 1,800 calories and at least 60 grams of protein and 30 grams of fiber per day, though most days came in higher than that. If you’re making a swap, you may want to choose a meal with a similar nutritional profile or adjust a snack or two.

Can I eat the same breakfast or lunch every day?

You can eat the same breakfast or lunch every day if you prefer. The breakfast options range from 363 to 584 calories while lunches span 374 to 584 calories. If you’re making a swap and closely monitoring calories or other nutrients, you may want to make adjustments elsewhere.

Why is there not a modification for 1,200 calories?

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’s unsustainable for long-term health and well-being.

Other Tips for Limiting Added Sugar 
​​Double-Check the Nutrition Label: If you’re trying to cut back on added sugar, take a look at the nutrition label when grocery shopping. The nutrition label differentiates between added sugar and total sugars so it’s easier to determine how added sugar may be making its way into your routine. Sources of natural sugar include unsweetened dairy, fruits and vegetables. They don’t pose the same health impact as added sugars. Granola and granola bars, sweetened cereals and yogurts, as well as desserts, are all typically high sources of added sugar.Rethink Your Drink: Sweetened drinks are one of the biggest sources of added sugar. Soda, sweetened coffees and teas, energy drinks and sports drinks are some of the biggest sources of added sugar. Choosing unsweetened beverages more often than not is a key strategy to slash added sugar.Get Enough Sleep: Making sure you’re getting adequate, quality sleep has an impact on many aspects of your health, including added sugar intake. Research shows that poor sleep quality is associated with a higher intake of less-nutritious foods, including an increased intake of added sugar.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s 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.

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