DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast: Creamy Orange-Peach Chia Smoothie
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Lunch: Avocado & Chickpea Salad
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Dinner: Salmon Salad with Crispy White Beans
\nBreakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup
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Dinner: Roasted Butternut Hummus Bowl
\nBreakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup + Apple
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Dinner: Chickpea, Beet & Quinoa Salad + Pan-Seared Chicken
\nBreakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup
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Dinner: Veggie & Black Bean Tacos + Vinegary Slaw
\nBreakfast: Strawberry Chia Pudding
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Lunch: Lemon & Turmeric Chicken Soup
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Dinner: Garlicky Shrimp & Spinach + Quinoa
\nBreakfast: Creamy Orange-Peach Chia Smoothie
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Lunch: Beet & White Bean Sandwiches
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Dinner: Chicken Hummus Bowls
\nBreakfast: Avocado & Kale Omelet + Strawberry Smoothie
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Lunch: Beet & White Bean Sandwiches + Blackberries
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Dinner: Broccoli-Pesto Pasta<\/p>\n
DAILY TOTALS
\nCalories: 1,800
Fat: 86g
Protein: 83g
Carbs: 186g
Fiber: 45g
Sodium: 1,198mg
\nCalories: 1,810
Fat: 101g
Protein: 75g
Carbs: 166g
Fiber: 41g
Sodium: 1,525mg
\nCalories: 1,810
Fat: 83g
Protein: 110g
Carbs: 170g
Fiber: 39g
Sodium: 1,710mg
\nCalories: 1,806
Fat: 97g
Protein: 75g
Carbs: 177g
Fiber: 46g
Sodium: 1,316mg
\nCalories: 1,810
Fat: 87g
Protein: 102g
Carbs: 170g
Fiber: 40g
Sodium: 1,322mg
\nCalories: 1,807
Fat: 75g
Protein: 88g
Carbs: 206g
Fiber: 44g
Sodium: 1,696mg
\nCalories: 1,820
Fat: 101g
Protein: 73g
Carbs: 166g
Fiber: 33g
Sodium: 2,086mg<\/p>\n
Week 1\u00a0
\n Day 1 <\/p>\n
Daily Totals: 1,800 calories, 86g fat, 83g protein, 186g carbohydrate, 45g fiber, 1,198mg sodium\n<\/p>\n
Breakfast (346 calories)\n<\/p>\n
<\/p>\n Orange-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Lunch (430 calories)\n<\/p>\n <\/p>\n 5-Ingredient Avocado & Chickpea Salad<\/p>\n <\/a><\/p>\n Dinner (628 calories)\n<\/p>\n <\/p>\n Salmon Salad with Crispy White Beans<\/p>\n <\/a><\/p>\n Snacks\u00a0\n<\/p>\n Make it 1,500 calories: Omit P.M. snack and evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Avocado Toast<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,810 calories, 101g fat, 75g protein, 166g carbohydrate, 41g fiber, 1,525mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n <\/p>\n High-Protein Lemon & Turmeric Chicken Soup<\/p>\n <\/a><\/p>\n Dinner (578 calories)\n<\/p>\n <\/p>\n Roasted Butternut Squash Hummus Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Fruit<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,810 calories, 83g fat, 110g protein, 170g carbohydrate, 39g fiber, 1,710mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (563 calories)\n<\/p>\n Dinner (398 calories)\n<\/p>\n <\/p>\n No-Cook Chickpea, Beet & Quinoa Salad<\/p>\n <\/a> Perfect Pan-Seared Chicken Breasts<\/p>\n <\/a><\/p>\n Snacks\u00a0\n<\/p>\n Make it 1,500 calories: Omit P.M. snack and evening snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,806 calories, 97g fat, 75g protein, 177g carbohydrate, 46g fiber, 1,316mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (444 calories)\n<\/p>\n <\/p>\n Roasted Vegetable & Black Bean Tacos<\/p>\n <\/a> <\/a><\/p>\n Snacks\u00a0\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,810 calories, 87g fat, 102g protein, 170g carbohydrate, 40g fiber, 1,322mg sodium\n<\/p>\n Breakfast (452 calories)\n<\/p>\n Lunch (469 calories)\n<\/p>\n Dinner (448 calories)\n<\/p>\n <\/p>\n One-Pot Garlicky Shrimp & Spinach<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,807 calories, 75g fat, 88g protein, 206g carbohydrate, 44g fiber, 1,696mg sodium\n<\/p>\n Breakfast (346 calories)\n<\/p>\n Lunch (534 calories)\n<\/p>\n <\/p>\n Beet & White Bean Sandwiches<\/p>\n <\/a><\/p>\n Dinner (485 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M.snack, change P.M. snack to 1 cup low-fat plain kefir, and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup cherries to evening snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,820 calories, 101g fat, 73g protein, 166g carbohydrate, 33g fiber, 2,086mg sodium\n<\/p>\n Breakfast (439 calories)\n<\/p>\n <\/p>\n <\/a> Creamy Strawberry Smoothie<\/p>\n <\/a><\/p>\n Lunch (565 calories)\n<\/p>\n Dinner (667 calories)\n<\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit Creamy Strawberry Smoothie<\/a> at breakfast and change dinner to 1 serving Super Green Pasta<\/a>.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Week 2 Daily Totals: 1,807 calories, 93g fat, 101g protein, 154g carbohydrate, 37g fiber, 1,232mg sodium\n<\/p>\n Breakfast (363 calories)\n<\/p>\n <\/p>\n Peanut Butter-Banana Flaxseed Smoothie<\/p>\n <\/a><\/p>\n Lunch (416 calories)\n<\/p>\n <\/p>\n High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/p>\n <\/a><\/p>\n Dinner (682 calories)\n<\/p>\n <\/p>\n Sheet-Pan Salmon with Melting Leeks<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 9 <\/p>\n Daily Totals: 1,794 calories, 71g fat, 77g protein, 231g carbohydrate, 47g fiber, 2,159mg sodium\n<\/p>\n Breakfast (482 calories)\n<\/p>\n <\/p>\n Roasted Red Pepper & Spinach Egg Bites<\/p>\n <\/a> <\/a><\/p>\n Lunch (425 calories)\n<\/p>\n <\/p>\n Meal-Prep Vegan Lettuce Wraps<\/p>\n <\/a><\/p>\n Dinner (442 calories)\n<\/p>\n <\/p>\n Creamy Spinach Pasta with White Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Banana\u2013Peanut Butter Yogurt Parfait<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 10 <\/p>\n Daily Totals: 1,787 calories, 86g fat, 77g protein, 195g carbohydrate, 45g fiber, 2,192mg sodium\n<\/p>\n Breakfast (482 calories)\n<\/p>\n Lunch (425 calories)\n<\/p>\n Dinner (570 calories)\n<\/p>\n <\/p>\n Ground Turkey Fajita Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.\n<\/p>\n Day 11 <\/p>\n Daily Totals: 1,786 calories, 86g fat, 77g protein, 195g carbohydrate, 45g fiber, 2,192mg sodium\n<\/p>\n Breakfast (482 calories)\n<\/p>\n A.M. Snack (215 calories)\n<\/p>\n Lunch (425 calories)\n<\/p>\n P.M. Snack (95 calories)\n<\/p>\n Dinner (569 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.\n<\/p>\n Day 12 <\/p>\n Daily Totals: 1,810 calories, 86g fat, 84g protein, 189g carbohydrate, 42g fiber, 1,961mg sodium\n<\/p>\n Breakfast (436 calories)\n<\/p>\n <\/p>\n Raspberry-Kefir Power Smoothie<\/p>\n <\/a><\/p>\n Lunch (425 calories)\n<\/p>\n Dinner (507 calories)\n<\/p>\n <\/p>\n Lemony Orzo & Tuna Salad with Broccoli<\/p>\n <\/a> <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Substitute 1 serving Creamy Strawberry Smoothie<\/a> for the Raspberry-Kefir Power Smoothie<\/a> at breakfast and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup cherries to evening snack.\n<\/p>\n Day 13 <\/p>\n Daily Totals: 1,800 calories, 87g fat, 84g protein, 183g carbohydrate, 41g fiber, 1,535mg sodium\n<\/p>\n Breakfast (436 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (638 calories)\n<\/p>\n <\/p>\n Baked Feta, Tomato & White Bean Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 14 <\/p>\n Daily Totals: 1,807 calories, 91g fat, 91g protein, 177g carbohydrate, 50g fiber, 1,384mg sodium\n<\/p>\n Breakfast (436 calories)\n<\/p>\n Lunch (430 calories)\n<\/p>\n Dinner (545 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Week 3 Daily Totals: 1,811 calories, 81g fat, 82g protein, 205g carbohydrate, 62g fiber, 1,480mg sodium\n<\/p>\n Breakfast (322 calories)\n<\/p>\n <\/p>\n Anti-Inflammatory Raspberry & Spinach Smoothie<\/p>\n <\/a><\/p>\n Lunch (534 calories)\n<\/p>\n Dinner (514 calories)\n<\/p>\n <\/p>\n Ginger-Dill Salmon with Cucumber & Avocado Salad<\/p>\n <\/a><\/p>\n Snacks\u00a0\n<\/p>\n 1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)\u00a0 Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit both P.M. snack and evening snack.\n<\/p>\n Day 16 <\/p>\n Daily Totals: 1,811 calories, 75g fat, 74g protein, 225g carbohydrate, 41g fiber, 1,771mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n <\/p>\n Sprouted-Grain Toast with Peanut Butter & Banana<\/p>\n <\/a><\/p>\n 1 cup low-fat plain kefir<\/p>\n Lunch (408 calories)\n<\/p>\n Dinner (494 calories)\n<\/p>\n <\/p>\n Creamy Garlic-Parmesan Butter Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Anti-Inflammatory Energy Balls<\/p>\n <\/a><\/p>\n Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit<\/a> as an evening snack.\n<\/p>\n Day 17 <\/p>\n Daily Totals: 1,797 calories, 77g fat, 94g protein, 193g carbohydrate, 53g fiber, 1,882mg sodium\n<\/p>\n Breakfast (322 calories)\n<\/p>\n Lunch (408 calories)\n<\/p>\n Dinner (610 calories)\n<\/p>\n <\/p>\n Thai Red Curry with Cod & Sweet Potatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl<\/a> and omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 18 <\/p>\n Daily Totals: 1,777 calories, 64g fat, 75g protein, 241g carbohydrate, 41g fiber, 1,599mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n Lunch (408 calories)\n<\/p>\n Dinner (428 calories)\n<\/p>\n <\/p>\n Butternut Squash & Black Bean Enchiladas<\/p>\n <\/a><\/p>\n Evening Snack (95 calories)\n<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut to evening snack.\n<\/p>\n Day 19 <\/p>\n Daily Totals: 1,816 calories, 74g fat, 107g protein, 198g carbohydrate, 59g fiber, 1,788mg sodium\n<\/p>\n Breakfast (322 calories)\n<\/p>\n Lunch (408 calories)\n<\/p>\n Dinner (629 calories)\n<\/p>\n <\/p>\n Sheet-Pan Chicken with White Beans & Mushrooms<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl<\/a> and omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 20 <\/p>\n Daily Totals: 1,805 calories, 85g fat, 89g protein, 183g carbohydrate, 36g fiber, 1,655mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n Lunch (430 calories)\n<\/p>\n <\/p>\n Mason Jar Power Salad with Chickpeas & Tuna<\/p>\n <\/a><\/p>\n Dinner (500 calories)\n<\/p>\n <\/p>\n Herb-Marinated Veggie & Chickpea Salad<\/p>\n <\/a> The Only Avocado Toast Recipe You\u2019ll Ever Need (+ Tips & Variations)<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to \u00be cup low-fat plain kefir at breakfast and omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 21 <\/p>\n Daily Totals: 1,805 calories, 72g fat, 87g protein, 215g carbohydrate, 40g fiber, 1,427mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n Lunch (430 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 P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Week 4 Daily Totals: 1,821 calories, 80g fat, 85g protein, 210g carbohydrate, 40g fiber, 1,293mg sodium\n<\/p>\n Breakfast (346 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (555 calories)\n<\/p>\n <\/p>\n Ginger-Tahini Oven-Baked Salmon & Vegetables<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 23 <\/p>\n Daily Totals: 1,825 calories, 95g fat, 109g protein, 140g carbohydrate, 34g fiber, 1,839mg sodium\n<\/p>\n Breakfast (400 calories)\n<\/p>\n <\/p>\n Pumpkin-Date Overnight Oats<\/p>\n <\/a><\/p>\n Serve with: \u00bd cup low-fat plain strained (Greek-style) yogurt<\/p>\n Lunch (374 calories)\n<\/p>\n <\/p>\n Spinach & Strawberry Meal-Prep Salad<\/p>\n <\/a><\/p>\n Dinner (526 calories)\n<\/p>\n <\/p>\n Chicken & Cabbage Soup with Pesto<\/p>\n <\/a> Brussels Sprouts Caesar Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 24 <\/p>\n Daily Totals: 1,810 calories, 81g fat, 79g protein, 205g carbohydrate, 34g fiber, 1,772mg sodium\n<\/p>\n Breakfast (400 calories)\n<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (697 calories)\n<\/p>\n <\/p>\n Cheesy White Bean & Rice Skillet<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.\n<\/p>\n Day 25 <\/p>\n Daily Totals: 1,812 calories, 87g fat, 78g protein, 193g carbohydrate, 40g fiber, 2,000mg sodium\n<\/p>\n Breakfast (400 calories)\n<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (484 calories)\n<\/p>\n <\/p>\n Sweet Potato\u2013Black Bean Tostadas<\/p>\n <\/a> Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Avocado Toast<\/a> to lunch.\n<\/p>\n Day 26 <\/p>\n Daily Totals: 1,794 calories, 87g fat, 85g protein, 176g carbohydrate, 34g fiber, 1,725mg sodium\n<\/p>\n Breakfast (400 calories)\n<\/p>\n Lunch (374 calories)\n<\/p>\n Dinner (541 calories)\n<\/p>\n <\/p>\n Cilantro-Lime Shrimp Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Anti-Inflammatory Energy Balls<\/a> (205 calories)\u00a0 Make it 1,500 calories: Omit P.M. snack and evening snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.\n<\/p>\n Day 27 <\/p>\n Daily Totals: 1,786 calories, 74g fat, 89g protein, 212g carbohydrate, 44g fiber, 1,254mg sodium\n<\/p>\n Breakfast (346 calories)\n<\/p>\n Lunch (430 calories)\n<\/p>\n Dinner (639 calories)\n<\/p>\n <\/p>\n Roasted Broccoli & Kimchi Rice Bowl<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium orange to lunch and add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Day 28 <\/p>\n Daily Totals: 1,798 calories, 81g fat, 84g protein, 204g carbohydrate, 44g fiber, 1,218mg sodium\n<\/p>\n Breakfast (346 calories)\n<\/p>\n Lunch (430 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: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories:\u00a0 Add \u00bc cup unsalted dry-roasted shelled pistachios as an evening snack.\n<\/p>\n Week 5 Daily Totals: 1,783 calories, 86g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,090mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (491 calories)\n<\/p>\n <\/p>\n Roasted Veggies with Halloumi & Chickpeas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium orange to lunch and add 1 serving Massaged Kale Salad<\/a> to dinner\n<\/p>\n Day 30 <\/p>\n Daily Totals: 1,787 calories, 77g fat, 101g protein, 183g carbohydrate, 35g fiber, 1,212mg sodium\n<\/p>\n Breakfast (405 calories)\n<\/p>\n Lunch (416 calories)\n<\/p>\n Dinner (504 calories)\n<\/p>\n <\/p>\n Sheet-Pan Salmon with Sweet Potatoes & Broccoli<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to \u00be cup low-fat plain kefir at breakfast and omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Increase to 2 Tbsp. chopped walnuts at P.M. snack and add \u00bc cup unsalted dry-roasted shelled pistachios as an 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 Yes, you can mix and match meals if there is one you don\u2019t like. Each recipe was chosen with gut-health and anti-inflammatory properties in mind. If you\u2019re closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n You sure can! While each breakfast or lunch offers a fairly similar calorie range and was chosen due to both gut-health and anti-inflammatory benefits, you may want to adjust a snack or two if closely monitoring nutrients.<\/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 What\u2019s the difference between probiotics and probiotics?\n<\/p>\n Probiotics are bacteria or yeasts that promote a diverse gut microbiome and may have microbial properties. Prebiotics are complex carbs, like inulin, that provide fuel to the healthy gut bacteria, which can help it flourish.<\/p>\n Other Tips to Support Gut Health 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 We Asked a Gastroenterologist the Biggest Myths About Gut Health\u2014This Is What He Said<\/p>\n
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\n Day 8 <\/p>\n
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\n Day 15 <\/p>\n
\n1 medium apple (95 calories)\u00a0
\n\u00bc cup unsalted dry-roasted shelled pistachios (176 calories)<\/p>\n
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\n Day 22 <\/p>\n
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\n1 medium apple (95 calories)\u00a0
\n\u00bc cup unsalted dry-roasted shelled pistachios (176 calories)\u00a0<\/p>\n
\n Day 29 <\/p>\n
\n Include Probiotics: Probiotics can help protect your gut from harmful bacteria while promoting the growth of beneficial bacteria. Food sources of probiotics include yogurt, cottage cheese, kefir, kimchi, sauerkraut, miso and kombucha.Limit Added Sugar and Refined Grains: Refined grains and added sugar can increase inflammation and promote the growth of harmful gut bacteria. While the occasional intake of added sugar won\u2019t derail your gut-health efforts, being mindful of how much you\u2019re eating can help support your gut.Focus on Fiber and Prebiotics: A high-fiber diet can help reduce inflammation and promote gut health., Prebiotics are a type of complex carb found in fiber-rich foods. Sources of prebiotics include legumes, oats, wheat, banana, apples, berries, garlic and onions.Reduce Inflammation: If you\u2019re trying to improve your gut health, lowering inflammation can help., Fortunately, many of the strategies to promote better gut health, like eating a nutrient-rich, high-fiber diet and including probiotics, are also linked to reducing inflammation., Including a wide variety of healthy fats, fish and richly pigmented fruits and vegetables are all key components of the anti-inflammatory diet.<\/p>\n
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