Meal Plan at a Glance<\/p>\n
Breakfast\/ A.M. Snack
\nLunch\/ P.M. Snack
\nDinner\/ Evening Snack<\/p>\n
Tofu scramble\/ Cottage cheese snack jar
\nChicken, spinach & feta wraps\/ Pear
\nLemon-garlic salmon & cucumber salad\/ Strawberry yogurt bark<\/p>\n
Strawberry & peanut butter overnight oats\/ Yogurt parfait
\nZucchini noodles with Bolognese\/ Stuffed mini peppers
\nChicken & cabbage stir-fry\/ Strawberry yogurt bark<\/p>\n
Strawberry & peanut butter overnight oats\/ Cottage cheese snack jar
\nZucchini noodles with Bolognese\/ Stuffed mini peppers
\nCarne asada tacos & slaw\/ Strawberry yogurt bark<\/p>\n
Strawberry & peanut butter overnight oats\/ Yogurt parfait
\nZucchini noodles with Bolognese\/ Strawberry yogurt bark
\nEgg noodles with tofu & peanut sauce<\/p>\n
Yogurt parfait\/ Cottage cheese snack jar
\nZucchini noodles with Bolognese\/ Stuffed mini peppers
\nChicken & mushroom skillet\/ Strawberry yogurt bark<\/p>\n
Tofu scramble\/ Yogurt parfait
\nChicken & mushroom skillet\/ Stuffed mini peppers
\nTuna rice bowl\/ Strawberry yogurt bark<\/p>\n
Yogurt parfait\/ Cottage cheese snack jar
\nChicken & mushroom skillet\/ Stuffed mini peppers
\nZa’atar chicken with chickpeas\/ Strawberry yogurt bark<\/p>\n
Day 1 <\/p>\n
Chicken, Spinach & Feta Wrap.<\/p>\n
Photographer: Grant Webster,\u00a0Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco<\/p>\n
Breakfast (341 calories) <\/p>\n
A.M. Snack (195 calories) <\/p>\n
Lunch (343 calories) <\/p>\n
P.M. Snack (131 calories) <\/p>\n
Dinner (402 calories) <\/p>\n
Evening Snack (68 calories) <\/p>\n
Daily Totals: 1,510 calories, 68g fat, 108g protein, 119g carbohydrate, 33g fiber, 1,585mg sodium.\n<\/p>\n
Make it 1,800 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie<\/a>.\n<\/p>\n Make it 2,000 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie<\/a> plus add 1 serving Whole-Wheat Couscous with Parmesan & Peas<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n High-Protein Strawberry & Peanut Butter Overnight Oats.<\/p>\n Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell<\/p>\n Breakfast (331 calories) <\/p>\n A.M. Snack (301 calories) <\/p>\n Lunch (311 calories) <\/p>\n P.M. Snack (122 calories) <\/p>\n Dinner (392 calories) <\/p>\n Evening Snack (34 calories) <\/p>\n Daily Totals: 1,498 calories, 57g fat, 94g protein, 168g carbohydrate, 30g fiber, 1,400mg sodium.\n<\/p>\n Make it 1,800 calories: Add 2 Tbsp. almond butter to the apple at lunch and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark<\/a> at evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. almond butter to the apple at lunch, add 1 cup cherries to P.M. snack and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark<\/a> at evening snack.\n<\/p>\n Day 3 <\/p>\n White Bean\u2013Stuffed Mini Bell Peppers.<\/p>\n Photographer: Brie Goldman,\u00a0Food Stylist: Annie Probst,\u00a0Prop Stylist: Joseph Wanek<\/p>\n Breakfast (331 calories) <\/p>\n A.M. Snack (195 calories) <\/p>\n Lunch (347 calories) <\/p>\n P.M. Snack (122 calories) <\/p>\n Dinner (401 calories) <\/p>\n Evening Snack (68 calories) <\/p>\n Daily Totals: 1,476 calories, 53g fat, 93g protein, 157g carbohydrate, 31g fiber, 1,688mg sodium.\n<\/p>\n Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and substitute 1 serving Guacamole Chopped Salad<\/a> for the Spicy Cabbage Slaw<\/a> at dinner.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, substitute 1 serving Guacamole Chopped Salad<\/a> for the Spicy Cabbage Slaw<\/a> at dinner and add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Day 4 <\/p>\n Strawberry-Chocolate Greek Yogurt Bark.<\/p>\n Breakfast (331 calories) <\/p>\n A.M. Snack (279 calories) Lunch (311 calories) <\/p>\n P.M. Snack (34 calories) <\/p>\n Dinner (542 calories) <\/p>\n Daily Totals: 1,503 calories, 67g fat, 88g protein, 151g carbohydrate, 30g fiber, 1,085mg sodium.\n<\/p>\n Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. almond butter to the apple at lunch.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. almond butter to the apple at lunch and add \u00bc cup unsalted dry-roasted almonds as an evening snack.\n<\/p>\n Day 5 <\/p>\n Creamy Chicken, Mushroom & Spinach Skillet Casserole.<\/p>\n Photographer: Rachel Marek, Food Stylist: Annie Probst<\/p>\n Breakfast (353 calories) <\/p>\n A.M. Snack (195 calories) <\/p>\n Lunch (311 calories) <\/p>\n P.M. Snack (122 calories) <\/p>\n Dinner (448 calories) <\/p>\n Evening Snack (68 calories) <\/p>\n Daily Totals: 1,506 calories, 64g fat, 93g protein, 146g carbohydrate, 32g fiber, 1,912mg sodium.\n<\/p>\n Make it 1,800 calories: Add 2 Tbsp. almond butter to the apple at lunch and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark<\/a> at evening snack.\u00a0\n<\/p>\n Make it 2,000 calories: Increase to 5 Tbsp. chopped pecans at breakfast, add 2 Tbsp. almond butter to the apple at lunch, substitute 1 serving Anti-Inflammatory Strawberry & Kale Salad with Burrata<\/a> for the Simple Carrot & Cabbage Salad<\/a> at dinner and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark<\/a> at evening snack.\u00a0\n<\/p>\n Day 6 <\/p>\n Canned Tuna Rice Bowl.<\/p>\n Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.<\/p>\n Breakfast (341 calories) <\/p>\n A.M. Snack (279 calories) Lunch (337 calories) <\/p>\n P.M. Snack (122 calories) <\/p>\n Dinner (394 calories) <\/p>\n Evening Snack (34 calories) <\/p>\n Daily Totals: 1,511 calories, 68g fat, 108g protein, 131g carbohydrate, 34g fiber, 1,742mg sodium.\n<\/p>\n Make it 1,800 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie<\/a>.\n<\/p>\n Make it 2,000 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie<\/a> plus add \u00bc cup unsalted dry-roasted almonds as an evening snack.\n<\/p>\n Day 7 <\/p>\n Everything Bagel Cottage Cheese Snack Jar with Bell Peppers and Chickpeas.<\/p>\n Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n Breakfast (357 calories) <\/p>\n 1 cup low-fat plain strained Greek-style yogurt\u00a0 A.M. Snack (195 calories) <\/p>\n Lunch (337 calories) <\/p>\n P.M. Snack (122 calories) <\/p>\n Dinner (417 calories) <\/p>\n Evening Snack (68 calories) <\/p>\n Daily Totals: 1,505 calories, 64g fat, 102g protein, 128g carbohydrate, 31g fiber, 1,625mg sodium.\n<\/p>\n Make it 1,800 calories: Add 1 medium orange to lunch and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing<\/a> to dinner.\n<\/p>\n Make it 2,000 calories: Add 1 medium orange to lunch, add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing<\/a> to dinner and add \u00bc cup unsalted dry-roasted almonds to evening 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 If there\u2019s a meal you don\u2019t like, feel free to repeat a meal in this plan or browse some of our other high-protein recipes<\/a> for additional inspiration. For reference, we aimed for 1,500 calories per day, at least 80 grams of protein and 30 grams of fiber per day and a daily max of 2,300 milligrams of sodium, as recommended by the Dietary Guidelines for Americans. Because GLP-1 medications are often used to help manage high blood sugar, we also chose recipes that meet our diabetes-friendly parameters.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Yes, feel free to eat the same breakfast and lunch every day if it\u2019s easier for your routine. All of the breakfast and lunch options are high-protein and have similar calorie levels, so a simple swap should work for most people.<\/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 Why should I focus on protein when losing weight?\n<\/p>\n Focusing on protein when you\u2019re trying to lose weight has many benefits. It\u2019s filling and promotes satiety, which is helpful when eating fewer calories. It also helps prevent muscle loss, which can occur when you lose weight. Regular exercise, including strength training, along with eating plenty of protein, can help prevent this.<\/p>\n Other Tips for Healthy Weight Loss 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
\n 1 cup low-fat plain strained (Greek-style) yogurt\u00a01 cup blackberries1 Tbsp. chia seeds<\/p>\n
\n 1 cup low-fat plain strained (Greek-style) yogurt\u00a01 cup blackberries1 Tbsp. chia seeds<\/p>\n
\n2 Tbsp. chopped pecans\u00a0
\n1 Tbsp. chia seeds
\n\u00bd cup raspberries\u00a0
\n1 serving No-Sugar-Added Chia Seed Jam<\/a><\/p>\n
\n Eat Regular Meals: People who eat three regular meals a day at predictable times are more likely to lose weight than people who regularly skip meals or mix up their meal routine. Participants who snacked regularly, consumed beverages with calories and drank alcohol were less likely to experience weight loss. Getting into a regular meal routine may be a helpful strategy to facilitate weight loss.\u00a0Focus on Fiber and Protein: Fiber is an important nutrient linked to improved heart health, a lower risk of type 2 diabetes, lower body weight and improved gut health. Research shows that people who prioritize protein and fiber often experience weight loss and have lower body weights. Fiber-rich foods include whole grains, legumes, nuts, seeds and most fruits and vegetables. Good protein sources include fish, poultry, meat, strained (Greek-style) yogurt, cottage cheese, cheese, legumes, soy, eggs and more.Seek Support: It\u2019s no secret that weight loss can be challenging. If you\u2019re struggling, consider buddying up with a friend to help share meal ideas or begin an exercise routine together. You may also want to reach out to a registered dietitian for additional support.\u00a0\u00a0\u00a0Skip High-Added-Sugar Drinks: Regularly drinking a high amount of sugar-sweetened beverages, such as soda, sweetened coffee and teas and sports drinks, is continuously linked to weight gain and obesity. On the other hand, limiting these drinks is linked to weight loss. Reaching for water as the main source of hydration can help support weight-loss efforts.\u00a0<\/p>\n