Day
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
Meals
\nBreakfast: High-Protein Strawberry & Peanut Butter Overnight Oats
——– Lunch: Chopped Salad with Chicken & Creamy Chipotle Dressing
——– Dinner: Sheet-Pan Salmon & Shaved Brussels Sprouts
\nBreakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Creamy Spinach & Artichoke Chicken Skillet
\nBreakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Charred Shrimp, Pesto & Quinoa Bowls
\nBreakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Garlicky White Bean & Kale Stew
\nBreakfast: High-Protein Breakfast Casserole & pear
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Baked Halibut with Brussels Sprouts & Quinoa
\nBreakfast: Breakfast Beans with Microwave-Poached Egg
——– Lunch: Lemony Orzo & Tuna Salad with Broccoli
——– Dinner: Garlic-Thyme Chicken with Green Beans & Rice
\nBreakfast: Breakfast Beans with Microwave-Poached Egg
——– Lunch: Lemony Orzo & Tuna Salad with Broccoli
——– Dinner: Roasted Root Veggies & Greens over Spiced Lentils<\/p>\n
Daily Totals
\nCalories: 1500
Fat: 72 g Protein: 98 g Carb: 128 g Fiber: 32 g Sodium: 1224 mg
\nCalories: 1509
Fat: 78 g Protein: 93 g Carb: 118 g Fiber: 30 g Sodium: 1418 mg
\nCalories: 1475
Fat: 72 g Protein: 92 g Carb: 127 g Fiber: 32 g Sodium: 1578 mg
\nCalories: 1492
Fat: 66 g Protein: 81 g Carb: 156 g Fiber: 41 g Sodium: 1701 mg
\nCalories: 1508
Fat: 72 g Protein: 92 g Carb: 137 g Fiber: 37 g Sodium: 1564 mg
\nCalories: 1478
Fat: 64 g Protein: 84 g Carb: 153 g Fiber: 32 g Sodium: 1626 mg
\nCalories: 1516
Fat: 71 g Protein: 81 g Carb: 149 g Fiber: 40 g Sodium: 1319 mg<\/p>\n
Day 1 <\/p>\n
Daily totals: 1500 calories, 72 g fat, 98 g protein, 128 g carbohydrates, 32 g fiber, 1224 mg sodium\n<\/p>\n
Breakfast (331 Calories)\n<\/p>\n
<\/p>\n High-Protein Strawberry & Peanut Butter Overnight Oats<\/p>\n <\/a><\/p>\n Morning Snack (186 Calories)\n<\/p>\n <\/p>\n Cranberry-Orange Energy Balls<\/p>\n <\/a><\/p>\n Lunch (424 calories)\n<\/p>\n <\/p>\n Chopped Salad with Chicken & Creamy Chipotle Dressing<\/p>\n <\/a><\/p>\n Afternoon Snack (122 Calories)\n<\/p>\n <\/p>\n White Bean\u2013Stuffed Mini Bell Peppers<\/p>\n <\/a><\/p>\n Dinner (436 Calories)\n<\/p>\n <\/p>\n Sheet-Pan Salmon & Shaved Brussels Sprouts<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase dinner serving to 1 \u00bd servings of Sheet-Pan Salmon & Shaved Brussels Sprouts<\/a>\n<\/p>\n Day 2 <\/p>\n Daily totals: 1509 calories, 78 g fat, 93 g protein, 118 g carbohydrates, 30 g fiber, 1418 mg sodium\n<\/p>\n Breakfast (411 Calories)\n<\/p>\n <\/p>\n High-Protein Breakfast Casserole<\/p>\n <\/a><\/p>\n Morning Snack (159 Calories)\n<\/p>\n \u00bd cup plain Greek yogurt, low-fat1 cup raspberries1 teaspoon ground flaxseeds<\/p>\n Lunch (374 calories)\n<\/p>\n <\/p>\n Spinach & Strawberry Meal-Prep Salad<\/p>\n <\/a><\/p>\n Afternoon Snack (95 Calories)\n<\/p>\n Dinner (470 Calories)\n<\/p>\n <\/p>\n Creamy Spinach & Artichoke Chicken Skillet<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Reduce raspberries to \u00bd cup and remove ground flaxseeds from morning snack. Increase dinner serving to 1 \u00bd servings of Creamy Spinach & Artichoke Chicken Skillet<\/a>\n<\/p>\n Day 3 <\/p>\n Daily totals: 1475 calories, 72 g fat, 92 g protein, 127 g carbohydrates, 32 g fiber, 1578 mg sodium\n<\/p>\n Breakfast (411 Calories)\n<\/p>\n Morning Snack (159 Calories)\n<\/p>\n \u00bd cup plain Greek yogurt, low-fat1 cup raspberries1 teaspoon ground flaxseeds<\/p>\n Lunch (374 calories)\n<\/p>\n Afternoon Snack (95 Calories)\n<\/p>\n Dinner (436 Calories)\n<\/p>\n <\/p>\n Charred Shrimp, Pesto & Quinoa Bowls<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase dinner serving to 1 \u00bd servings of Charred Shrimp, Pesto & Quinoa Bowls<\/a>\n<\/p>\n Day 4 <\/p>\n Daily totals: 1492 calories, 66 g fat, 81 g protein, 156 g carbohydrates, 41 g fiber, 1701 mg sodium\n<\/p>\n Breakfast (411 Calories)\n<\/p>\n Morning Snack (184 Calories)\n<\/p>\n \u00bd cup plain Greek yogurt, low-fat1 cup raspberries1 tablespoon ground flaxseeds<\/p>\n Lunch (374 calories)\n<\/p>\n Afternoon Snack (95 Calories)\n<\/p>\n Dinner (428 Calories)\n<\/p>\n <\/p>\n Garlicky White Bean & Kale Stew with Lemon<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase dinner serving to 1 \u00bd servings of Garlicky White Bean & Kale Stew<\/a>\n<\/p>\n Day 5 <\/p>\n Daily totals: 1508 calories, 72 g fat, 92 g protein, 137 g carbohydrates, 37 g fiber, 1564 mg sodium\n<\/p>\n Breakfast (411 Calories)\n<\/p>\n Morning Snack (222 Calories)\n<\/p>\n \u00bd cup plain Greek yogurt, low-fat1 cup raspberries2 tablespoons ground flaxseeds<\/p>\n \u00a0Lunch (374 calories)\n<\/p>\n Afternoon Snack (95 Calories)\n<\/p>\n Dinner (406 Calories)\n<\/p>\n <\/p>\n Baked Halibut with Brussels Sprouts & Quinoa<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase dinner serving to 1 \u00bd servings of Baked Halibut with Brussels Sprouts & Quinoa<\/a>\n<\/p>\n Day 6 <\/p>\n Daily totals: 1478 calories, 64 g fat, 84 g protein, 153 g carbohydrates, 32 g fiber, 1626 mg sodium\n<\/p>\n Breakfast (364 Calories)\n<\/p>\n <\/p>\n Breakfast Beans with Microwave-Poached Egg<\/p>\n <\/a><\/p>\n Morning Snack (186 Calories)\n<\/p>\n Lunch (345 calories)\n<\/p>\n <\/p>\n Lemony Orzo & Tuna Salad with Broccoli<\/p>\n <\/a><\/p>\n Afternoon Snack (122 Calories)\n<\/p>\n Dinner (461 Calories)\n<\/p>\n <\/p>\n Garlic-Thyme Chicken with Green Beans & Rice<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Increase dinner serving to 1 \u00bd servings of Garlic-Thyme Chicken with Green Beans & Rice<\/a>\n<\/p>\n Day 7 <\/p>\n Daily totals: 1516 calories, 71 g fat, 81 g protein, 149 g carbohydrates, 40 g fiber, 1319 mg sodium\n<\/p>\n Breakfast (364 Calories)\u00a0\u00a0\n<\/p>\n Morning Snack (172 Calories)\n<\/p>\n \u00bd cup plain Greek yogurt, low-fat1 cup raspberries2 teaspoons ground flaxseeds<\/p>\n Lunch (345 calories)\n<\/p>\n Afternoon Snack (182 Calories)\n<\/p>\n <\/p>\n Cucumber-Dill Ricotta Snack Jar<\/p>\n <\/a><\/p>\n Dinner (453 Calories)\n<\/p>\n <\/p>\n Roasted Root Veggies & Greens over Spiced Lentils<\/p>\n <\/a><\/p>\n To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories: Remove ground flaxseeds from morning snack. Increase dinner serving to 1 \u00bd servings of Roasted Root Veggies & Greens over Spiced Lentils<\/a><\/p>\n Frequently Asked Questions<\/p>\n s 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 weight loss recipes<\/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 350 to 400 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 Although adequate protein plays an important role in weight loss, there are other lifestyle factors that work hand in hand to support lasting results. These include:\n<\/p>\n Regular exercise: While protein<\/a> provides the building blocks your muscles need to grow and function properly, exercise is the trigger that stimulates muscle growth and helps your body use that protein effectively. For this reason, it\u2019s recommended to do strength training exercises at least twice a week to boost muscle and metabolic health. You should also participate in 150 minutes of moderate-intensity aerobic exercise each week. This includes walking, dancing, biking or water aerobics. 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 4 Sneaky Habits That Make You Store More Visceral Fat, According to Experts<\/p>\n
\nGood quality sleep: Diet and exercise may be important, but if you aren\u2019t getting enough sleep, you may not see the weight loss results you desire. Studies show that inadequate sleep is linked to increased cravings, particularly for foods high in carbohydrates and fat. Aim for at least 7 to 9 hours of sleep each night.
\nStress management: If you feel like you\u2019ve tried everything to lose weight and nothing is working, managing stress may be the missing piece to the puzzle. Chronic stress exposes your body to high levels of cortisol, which is linked to the development of obesity. Try meditation, breath work, therapy, socialization or getting regular fresh air and sunshine to help reduce stress levels.<\/p>\n
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