DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Spinach & Feta Mug Eggs
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Lunch: Avocado, Tomato & Chicken Sandwich
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Dinner: Creamy Pesto Shrimp with Gnocchi & Peas
Breakfast: Lemon-Blueberry Yogurt Bowl
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Chicken Fajita Salad
Breakfast: Spinach & Feta Mug Eggs
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Quick Gochujang Pork & Rice Bowls
Breakfast: Lemon-Blueberry Yogurt Bowl
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Easy Tofu Curry
Breakfast: Spinach & Feta Mug Eggs
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Lunch: Crispy Chickpea Grain Bowl
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Dinner: Adas bis-Silq & Roasted Cauliflower Salad
Breakfast: Lemon-Blueberry Yogurt Bowl
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Lunch: Adas bis-Silq (Lentil & Chard Soup)
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Dinner: Grilled Chicken & Pineapple with Quinoa
Breakfast: Spinach & Feta Mug Eggs
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Lunch: Adas bis-Silq (Lentil & Chard Soup)
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Dinner: Salmon with Red Pepper Quinoa Salad
DAILY TOTALS
Calories: 1,816 Fat: 78g Protein: 101g Carbs: 184g Fiber: 36g Sodium: 1,715mg
Calories: 1,822 Fat: 98g Protein: 101g Carbs: 148g Fiber: 34g Sodium: 1,217mg
Calories: 1,790 Fat: 77g Protein: 100g Carbs: 187g Fiber: 36g Sodium: 1,915mg
Calories: 1,819 Fat: 83g Protein: 103g Carbs: 181g Fiber: 42g Sodium: 1,422mg
Calories: 1,821 Fat: 79g Protein: 100g Carbs: 197g Fiber: 52g Sodium: 2,191mg
Calories: 1,783 Fat: 77g Protein: 100g Carbs: 192g Fiber: 37g Sodium: 1,457mg
Calories: 1,806 Fat: 77g Protein: 107g Carbs: 184g Fiber: 37g Sodium: 2,071mg
Week 1
Day 1
Daily Totals: 1,816 calories, 78g fat, 101g protein, 184g carbohydrate, 36g fiber, 1,715mg sodium
Breakfast (436 calories)
Spinach & Feta Mug Scrambled Eggs
Lunch (409 calories)
Avocado, Tomato & Chicken Sandwich
Serve with 1 medium orange
Dinner (398 calories)
Creamy Pesto Shrimp with Gnocchi & Peas
Snacks
Cottage Cheese Snack Jar with Fruit
1 medium apple and 2 Tbsp. natural peanut butter (305 calories)1 cup sliced strawberries (53 calories)
To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 2
Daily Totals: 1,822 calories, 98g fat, 101g protein, 148g carbohydrate, 34g fiber, 1,217mg sodium
Breakfast (434 calories)
Serve with 1 cup low-fat plain strained Greek-style yogurt½ cup blueberries
Lunch (370 calories)
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Dinner (535 calories)
Snacks
To make it 1,500 calories: Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 3
Daily Totals: 1,790 calories, 77g fat, 100g protein, 187g carbohydrate, 36g fiber, 1,915mg sodium
Breakfast (436 calories)
Lunch (370 calories)
Dinner (429 calories)
Quick Gochujang Pork & Rice Bowls
Snacks
1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 medium apple (95 calories)
To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit chopped walnuts at A.M. snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 4
Daily Totals: 1,819 calories, 83g fat, 103g protein, 181g carbohydrate, 42g fiber, 1,422mg sodium
Breakfast (434 calories)
Lunch (370 calories)
Dinner (555 calories)
Snacks
To make it 1,500 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium apple and omit evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 5
Daily Totals: 1,821 calories, 79g fat, 100g protein, 197g carbohydrate, 52g fiber, 2,191mg sodium
Breakfast (436 calories)
Lunch (370 calories)
Dinner (570 calories)
4-Ingredient Adas bis-Silq (Lentil & Chard Soup)
Snacks
1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)1 cup edamame, in pods (200 calories)
To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and change P.M. snack to 1 medium banana.Â
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 6
Daily Totals: 1,783 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,457mg sodium
Breakfast (434 calories)
Lunch (376 calories)
Dinner (493 calories)
Spicy-Sweet Grilled Chicken & Pineapple with Avocado
Snacks
To make it 1,500 calories: Omit almonds at A.M. snack and omit Grilled Zucchini & Squash at dinner.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 7
Daily Totals: 1,806 calories, 77g fat, 107g protein, 184g carbohydrate, 37g fiber, 2,071mg sodium
Breakfast (436 calories)
Lunch (376 calories)
Dinner (481 calories)
Salmon with Roasted Red Pepper Quinoa Salad
Snacks
1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)¼ cup unsalted dry-roasted almonds and 1 medium orange (268 calories)
To make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit orange at P.M. snack.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 2
Day 8
Daily Totals: 1,815 calories, 73g fat, 104g protein, 194g carbohydrate, 44g fiber, 1,135mg sodium
Breakfast (434 calories)
Lunch (409 calories)
Avocado, Tomato & Chicken Sandwich
Serve with 1 medium orange
Dinner (468 calories)
Snacks
1 cup edamame, in pods (200 calories)1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
To make it 1,500 calories: Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.
To make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach as an evening snack.
Day 9
Daily Totals: 1,813 calories, 75g fat, 102g protein, 198g carbohydrate, 42g fiber, 1,691mg sodium
Breakfast (564 calories)
Mini Crustless Quiches with Kale, Mushrooms & Feta
Lunch (407 calories)
Serve with 1 medium apple
Dinner (468 calories)
Snacks
1 cup low-fat plain strained Greek-style yogurt and ½ cup raspberries (198 calories)¼ cup unsalted dry-roasted shelled pistachios (176 calories)
To make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
To make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 10
Daily Totals: 1,793 calories, 75g fat, 101g protein, 189g carbohydrate, 37g fiber, 1,488mg sodium.
Breakfast (434 calories)
Lunch (407 calories)
Dinner (437 calories)
Snacks
To make it 1,500 calories: Omit hard-boiled egg at A.M. snack and omit Pistachio & Peach Toast at evening snack.
To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.Â
Day 11
Daily Totals: 1,823 calories, 70g fat, 100g protein, 213g carbohydrate, 39g fiber, 1,953mg sodium
Breakfast (564 calories)
Lunch (407 calories)
Dinner (481 calories)
Snacks
¾ cup low-fat plain strained Greek-style yogurt and 1 cup sliced strawberries (177 calories)
1 serving Pistachio & Peach Toast (193 calories)
To make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
To make it 2,000 calories: Add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 12
Daily Totals: 1,782 calories, 63g fat, 108g protein, 209g carbohydrate, 45g fiber, 1,708mg sodium
Breakfast (564 calories)
Lunch (407 calories)
Dinner (468 calories)
5-Ingredient Roasted Lemon Chicken & Vegetables
Serve with ½ cup cooked brown rice
Snacks
To make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
To make it 2,000 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving Massaged Kale Salad to dinner.
Day 13
Daily Totals: 1,782 calories, 98g fat, 96g protein, 139g carbohydrate, 29g fiber, 1,452mg sodium
Breakfast (434 calories)
Lunch (432 calories)
Dinner (463 calories)
Grilled Zucchini & Halloumi Pitas
Snacks
To make it 1,500 calories: Change A.M. snack to 1 medium orange, change P.M. snack to 1 medium banana and omit evening snack.
To make it 2,000 calories: Add 1 clementine to P.M. snack and add 1 serving Traditional Greek Salad to dinner.Â
Day 14
Daily Totals: 1,788 calories, 83g fat, 101g protein, 173g carbohydrate, 35g fiber, 2,163mg sodium
Breakfast (564 calories)
Lunch (432 calories)
Dinner (447 calories)
Sheet-Pan Chicken Fajitas
Serve with ¼ cup guacamole
Snacks
1 serving Pistachio & Peach Toast (193 calories)
1 cup unsweetened nonfat plain kefir and 1 medium orange (152 calories)
To make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 3
Day 15
Daily Totals: 1,813 calories, 63g fat, 104g protein, 217g carbohydrate, 33g fiber, 1,699mg sodium
Breakfast (434 calories)
Lunch (348 calories)
Serve with 1 medium orange
Dinner (422 calories)
Sheet-Pan Roasted Salmon & Vegetables
Snacks
1 serving Pistachio & Peach Toast (193 calories)
1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
1 cup nonfat plain kefir and ¼ cup blueberries (111 calories)
To make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.
To make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 16
Daily Totals: 1,818 calories, 68g fat, 101g protein, 212g carbohydrate, 34g fiber, 1,617mg sodium
Breakfast (443 calories)
High-Protein Strawberry & Peanut Butter Overnight Oats
Serve with 1 cup low-fat plain kefir
Lunch (426 calories)
Spinach & Feta Turkey Meatballs with Herbed Quinoa
Serve with ½ cup sliced strawberries
Dinner (572 calories)
Snacks
1 large pear (131 calories)1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)
To make it 1,500 calories: Change A.M. snack to 1 plum and omit yogurt and walnuts at P.M. snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.Â
Day 17
Daily Totals: 1,775 calories, 58g fat, 116g protein, 208g carbohydrate, 30g fiber, 1,493mg sodium
Breakfast (443 calories)
Lunch (426 calories)
Dinner (435 calories)
Serve with ¾ cup cooked brown rice
Snacks
1 large pear (131 calories)1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)1 medium apple (95 calories)
To make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 18
Daily Totals: 1,780 calories, 69g fat, 112g protein, 185g carbohydrate, 30g fiber, 1,482mg sodium
Breakfast (443 calories)
Lunch (426 calories)
Dinner (435 calories)
Snacks
To make it 1,500 calories: Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 19
Daily Totals: 1,820 calories, 84g fat, 112g protein, 162g carbohydrate, 30g fiber, 1,481mg sodium
Breakfast (434 calories)
Lunch (426 calories)
Dinner (683 calories)
Creamy Garlic-Parmesan Chicken Pasta Bake
Snacks
To make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and change A.M. snack to 1 large pear.Â
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 20
Daily Totals: 1,778 calories, 84g fat, 96g protein, 166g carbohydrate, 36g fiber, 1,409mg sodium
Breakfast (434 calories)
Lunch (683 calories)
Dinner (399 calories)
Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
Snacks
1 cup edamame, in pods (200 calories)1 medium orange (62 calories)
To make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and reduce to ¾ cup edamame at A.M. snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 21
Daily Totals: 1,802 calories, 78g fat, 102g protein, 181g carbohydrate, 30g fiber, 1,570mg sodium
Breakfast (434 calories)
Lunch (683 calories)
Dinner (529 calories)
Fish Taco Bowls with Green Cabbage Slaw
Snacks
1 medium apple (95 calories)1 medium orange (62 calories)
To make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and change A.M. snack to 1 plum.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Week 4
Day 22
Daily Totals: 1,822 calories, 81g fat, 96g protein, 191g carbohydrate, 34g fiber, 1,852mg sodium
Breakfast (424 calories)
Mixed-Berry Breakfast Smoothie
Lunch (493 calories)
Dinner (730 calories)
Snacks
¾ cup low-fat plain strained Greek-style yogurt and ¼ cup blueberries (145 calories)1 plum (30 calories)
To make it 1,500 calories: Omit yogurt at A.M. snack and omit almonds at lunch.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
Daily Totals: 1,815 calories, 85g fat, 116g protein, 157g carbohydrate, 34g fiber, 1,852mg sodium
Breakfast (382 calories)
Vegan Freezer Breakfast Burritos
Serve with 1 cup sliced strawberries
Lunch (393 calories)
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Dinner (527 calories)
Skillet Bruschetta Chicken
Snacks
¼ cup unsalted dry-roasted almonds and 1 medium orange (268 calories)1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)
To make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to 1 large pear.Â
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 24
Daily Totals: 1,803 calories, 69g fat, 100g protein, 205g carbohydrate, 35g fiber, 1,752mg sodium
Breakfast (382 calories)
Lunch (393 calories)
Dinner (403 calories)
Creamy Lemon Pasta with Shrimp
Snacks
To make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.
To make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 25
Daily Totals: 1,795 calories, 84g fat, 102g protein, 172g carbohydrate, 39g fiber, 1,299mg sodium
Breakfast (424 calories)
Lunch (393 calories)
Dinner (412 calories)
Shredded Chicken & Avocado Nacho Salad
Snacks
1 cup edamame, in pods (200 calories)1 medium apple and 2 Tbsp. natural peanut butter (305 calories)1 medium orange (62 calories)
To make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 26
Daily Totals: 1,787 calories, 74g fat, 107g protein, 187g carbohydrate, 40g fiber, 2,197mg sodium
Breakfast (382 calories)
Lunch (393 calories)
Dinner (455 calories)
Harira (Moroccan Tomato, Lentil & Beef Soup)
Snacks
¼ cup unsalted dry-roasted almonds and 1 medium banana (311 calories)1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)
To make it 1,500 calories: Change A.M. snack to â…“ cup blueberries.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 27
Daily Totals: 1,796 calories, 79g fat, 114g protein, 171g carbohydrate, 47g fiber, 2,140mg sodium
Breakfast (382 calories)
Lunch (518 calories)
Dinner (414 calories)
Chicken Noodle Soup with Spinach & Parmesan
Snacks
To make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple.Â
To make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach to P.M. snack.
Day 28Â
Daily Totals: 1,815 calories, 79g fat, 106g protein, 184g carbohydrate, 41g fiber, 1,299mg sodium
Breakfast (424 calories)
Lunch (472 calories)
Dinner (498 calories)
20-Minute Creamy Skillet Chicken with Corn, Tomato & Basil
Serve with 1 cup cooked whole-wheat pasta
Snacks
To make it 1,500 calories: Change A.M. snack to 1 medium orange and change P.M. snack to â…“ cup blueberries.
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 5
Day 29
Daily Totals: 1,818 calories, 74g fat, 107g protein, 195g carbohydrate, 45g fiber, 2,297mg sodium
Breakfast (382 calories)
Lunch (518 calories)
Dinner (682 calories)
Lemony-Garlic Pan-Seared Salmon
Snacks
1 plum (30 calories)¼ cup unsalted dry-roasted almonds (206 calories)
To make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple.Â
To make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 30
Daily Totals: 1,784 calories, 71g fat, 94g protein, 206g carbohydrate, 53g fiber, 1,786mg sodium
Breakfast (424 calories)
Lunch (472 calories)
Dinner (520 calories)
Kale & Chickpea Grain Bowls
Snacks
3 stalks celery and 1 Tbsp. natural peanut butter (124 calories)1 cup low-fat plain strained Greek-style yogurt, ½ cup raspberries, and 1 Tbsp. chopped walnuts (245 calories)
To make it 1,500 calories: Omit carrots and hummus at lunch and change P.M. snack to 1 cup low-fat plain kefir.
To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to breakfast and increase to 2 Tbsp. chopped walnuts at P.M. snack.
Frequently Asked Questions
​​Is it OK to mix and match meals if there is one I do not like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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 high-protein recipes.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 382 to 564 calories while the lunches span 348 to 683 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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.
What foods are high in protein?
Foods high in protein include meat, poultry, fish, shellfish, eggs and dairy (cheese, yogurt, cottage cheese and kefir). Plant-based foods high in protein include beans, lentils, nuts and seeds, seitan, tempeh, edamame and tofu.
Health Benefits of Protein
Protein is well known for its role in supporting healthy muscles, but that’s not its only function. Protein is present in every cell in the human body. It plays a role in bone and skin health, the immune system and cell repair. Protein also promotes satiety, which provides staying power between meals. Though many of us get plenty of protein, some of us are missing the mark. If you’re regularly not eating enough protein, you may notice a few negative health impacts. Signs of inadequate protein intake include fatigue, brittle nails and hair and even getting sick more often than usual. Protein needs depend on various factors such as age, sex and activity level. It’s recommended to get 10% to 35% of total daily calories from protein. If you’re planning to up your protein intake, aim for the higher end of that range.
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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