Day
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
Meals
\nBreakfast: Peanut Butter-Banana Flaxseed Smoothie
——– Lunch: Cucumber & Tomato Sandwich + orange
——– Dinner: Garlic Butter\u2013Roasted Salmon with Potatoes & Asparagus
\nBreakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Chickpea Grain Bowl with Feta & Tomatoes
\nBreakfast: Greek yogurt, blueberries, nuts & No-Added-Sugar Chia Seed Jam
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: No-Cook Black Bean Taco Bowls
\nBreakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: Za\u2019atar-Roasted Chicken with Chickpeas
\nBreakfast: Peanut Butter-Banana Flaxseed Smoothie
——– Lunch: Spinach & Strawberry Meal-Prep Salad
——– Dinner: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
\nBreakfast: Shredded Wheat with Raisins & Walnuts
——– Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
——– Dinner: High-Protein Caprese Chickpea Salad
\nBreakfast: 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<\/p>\n
Daily Totals
\nCalories: 1,824
Fat: 100g Protein: 84g Carb: 168g Fiber: 31g Sodium: 1,582mg
\nCalories: 1,806
Fat: 92g Protein: 79g Carb: 189g Fiber: 36g Sodium: 973mg
\nCalories: 1,815
Fat: 98g Protein: 88g Carb: 165g Fiber: 32g Sodium: 1,242mg
\nCalories: 1,792
Fat: 94g Protein: 106g Carb: 147g Fiber: 33g Sodium: 1,304mg
\nCalories: 1,816
Fat: 86g Protein: 92g Carb: 188g Fiber: 38g Sodium: 1,375mg
\nCalories: 1,807
Fat: 82g Protein: 85g Carb: 203g Fiber: 40g Sodium: 1,221mg
\nCalories: 1,804
Fat: 86g Protein: 86g Carb: 193g Fiber: 37g Sodium: 1,264mg<\/p>\n
Day 1 <\/p>\n
Daily Totals: 1,824 calories, 100g fat, 84g protein, 168g carbohydrate, 31g fiber, 1,582mg sodium\n<\/p>\n
Breakfast (363 calories)\n<\/p>\n
<\/p>\n Peanut Butter-Banana Flaxseed Smoothie<\/p>\n <\/a><\/p>\n Lunch (468 calories)\n<\/p>\n <\/p>\n Cucumber & Tomato Sandwich<\/p>\n <\/a><\/p>\n Serve with: 1 medium orange<\/p>\n Dinner (522 calories)\n<\/p>\n <\/p>\n Garlic Butter\u2013Roasted Salmon with Potatoes & Asparagus<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Banana\u2013Peanut Butter Yogurt Parfait<\/p>\n <\/a> <\/a><\/p>\n \u2154 cup blackberries (41 calories)<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,806 calories, 92g fat, 79g protein, 189g carbohydrate, 36g fiber, 973mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n <\/p>\n Shredded Wheat with Raisins & Walnuts<\/p>\n <\/a><\/p>\n Lunch (374 calories)\n<\/p>\n <\/p>\n Spinach & Strawberry Meal-Prep Salad<\/p>\n <\/a><\/p>\n Dinner (538 calories)\n<\/p>\n <\/p>\n Chickpea Grain Bowl with Feta & Tomatoes <\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n 1 medium apple (95 calories)<\/p>\n Make it 1,500 calories: 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: 1,815 calories, 98g fat, 88g protein, 165g carbohydrate, 32g fiber, 1,242mg sodium\n<\/p>\n Breakfast (365 calories)\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt\u00bd cup blueberries3 Tbsp. chopped nuts, such as walnuts<\/p>\n <\/p>\n No-Added-Sugar Chia Seed Jam<\/p>\n <\/a><\/p>\n Lunch (374 calories)\u00a0\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 Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Omit orange as a snack and add 1 serving Guacamole Chopped Salad<\/a> to dinner.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,792 calories, 94g fat, 106g protein, 147g carbohydrate, 33g fiber, 1,304mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (374 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: Change snacks to 1 medium apple.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,816 calories, 86g fat, 92g protein, 188g carbohydrate, 38g fiber, 1,375mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (468 calories)\n<\/p>\n <\/p>\n One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit Banana\u2013Peanut Butter Yogurt Parfait<\/a> as a snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad<\/a> to dinner.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,807 calories, 82g fat, 85g protein, 203g carbohydrate, 40g fiber, 1,221mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (468 calories)\n<\/p>\n Dinner (540 calories)\n<\/p>\n <\/p>\n High-Protein Caprese Chickpea Salad<\/p>\n <\/a><\/p>\n Snacks\u00a0\n<\/p>\n 1 clementine (35 calories) Make it 1,500 calories: Change breakfast to 1 serving Peanut Butter-Banana Flaxseed Smoothie<\/a> and change snacks to \u00be cup low-fat plain strained (Greek-style) yogurt + \u00bc cup blueberries.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,804 calories, 86g fat, 86g protein, 193g carbohydrate, 37g fiber, 1,264mg sodium\n<\/p>\n Breakfast (584 calories)\n<\/p>\n Lunch (468 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: Change breakfast to 1 serving Banana\u2013Peanut Butter Yogurt Parfait<\/a>.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds as a snack.<\/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 Yes, feel free to mix and match meals if there\u2019s one you don\u2019t like. You can repeat a recipe in this plan or browse some of our other no-sugar-added recipes<\/a> 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\u2019re making a swap, you may want to choose a meal with a similar nutritional profile or adjust a snack or two.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n 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\u2019re making a swap and closely monitoring calories or other 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 Other Tips for Limiting Added Sugar\u00a0 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 <\/p>\n 20 Top Healthy Eating Habits, According to a Dietitian<\/p>\n
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\n\u00be cup low-fat plain strained (Greek-style) yogurt + \u00bd cup blueberries + 1 serving No-Added-Sugar Chia Seed Jam<\/a> (180 calories)<\/p>\n
\n \u200b\u200bDouble-Check the Nutrition Label: If you\u2019re 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\u2019s 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\u2019t 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\u2019re 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.<\/p>\n