Meal Plan at a Glance <\/p>\n
BREAKFAST\/ A.M. SNACK
\nLUNCH\/ P.M. SNACK
\nDINNER<\/p>\n
Baked eggs & veggies\/ Apple & nut butter
\nBean salad\/ Pistachios
\nChicken hummus bowls<\/p>\n
Smoothie bowl\/ Energy balls
\nChicken salad\/ Mini stuffed peppers
\nShrimp pesto bowls<\/p>\n
Smoothie bowl\/ Energy balls
\nChicken salad\/ Mini stuffed peppers
\nSalmon, rice & bok choy<\/p>\n
Smoothie bowl\/ Energy balls
\nChicken salad\/ Mini stuffed peppers
\nChicken guacamole bowl<\/p>\n
Smoothie bowl\/ Energy balls
\nChicken salad\/ Mini stuffed peppers
\nWhite bean skillet<\/p>\n
Overnight oats\/ Yogurt & berries
\nTuna salad\/ Snack jar
\nItalian wedding soup<\/p>\n
Overnight oats\/ Yogurt & berries
\nTuna salad\/ Snack jar
\nTofu tostadas<\/p>\n
Day 1 <\/p>\n
Baked Eggs in Tomato Sauce with Kale.<\/p>\n
Ali Redmond<\/p>\n
Breakfast (344 Calories) <\/p>\n
\u25cf\u00a0 \u00a0 \u00a0 1 serving Baked Eggs in Tomato Sauce with Kale<\/a>\n<\/p>\n Morning Snack (173 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 small apple\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon unsalted peanut butter\n<\/p>\n Lunch (322 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving No-Cook Black Bean Salad<\/a>\n<\/p>\n Afternoon Snack (183 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bc cup pistachios\n<\/p>\n Dinner (485 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chicken Hummus Bowls<\/a>\u00a0\n<\/p>\n Daily totals: 1,508 calories, 88 g fat, 74 g protein, 122 g carbohydrates, 36 g fiber, 1,778 mg sodium\n<\/p>\n To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie<\/a> to afternoon snack.\n<\/p>\n To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie<\/a> to afternoon snack. Add 2 servings Blueberry-Pecan Energy Balls<\/a> as an evening snack.\n<\/p>\n Day 2 <\/p>\n Raspberry-Peach-Mango Smoothie Bowl.<\/p>\n Breakfast (352 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Raspberry-Peach-Mango Smoothie Bowl<\/a>\n<\/p>\n Morning Snack (153 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Blueberry-Pecan Energy Balls<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n Lunch (410 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries<\/a>\n<\/p>\n Afternoon Snack (157 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving White Bean\u2013Stuffed Mini Bell Peppers<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 clementine\n<\/p>\n Dinner (429 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Charred Shrimp, Pesto & Quinoa Bowls<\/a>\n<\/p>\n Daily totals: 1,502 calories, 65 g fat, 85 g protein, 155 g carbohydrates, 33 g fiber, 1,650 mg sodium\n<\/p>\n To make it 1,800 calories: Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\n<\/p>\n To make it 2,000 calories: Change morning snack to 3 servings Blueberry-Pecan Energy Balls<\/a>. Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\n<\/p>\n Day 3 <\/p>\n Spinach Salad with Quinoa, Chicken & Fresh Berries. Breakfast (352 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Raspberry-Peach-Mango Smoothie Bowl<\/a>\n<\/p>\n Morning Snack (153 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Blueberry-Pecan Energy Balls<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n Lunch (410 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries<\/a>\n<\/p>\n Afternoon Snack (154 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving White Bean\u2013Stuffed Mini Bell Peppers<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup raspberries\n<\/p>\n Dinner (421 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Sheet-Pan Salmon with Bok Choy & Rice<\/a>\n<\/p>\n Daily totals: 1,491 calories, 61 g fat, 88 g protein, 155 g carbohydrates, 31 g fiber, 1,803 mg sodium\n<\/p>\n To make it 1,800 calories: Change \u00bd cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories: Change morning snack to 3 servings Blueberry-Pecan Energy Balls<\/a>. Change \u00bd cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\u00a0\n<\/p>\n Day 4 <\/p>\n Chicken Guacamole Bowl.<\/p>\n Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.<\/p>\n Breakfast (352 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Raspberry-Peach-Mango Smoothie Bowl<\/a>\n<\/p>\n Morning Snack (153 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Blueberry-Pecan Energy Balls<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n Lunch (410 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries<\/a>\n<\/p>\n Afternoon Snack (157 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving White Bean\u2013Stuffed Mini Bell Peppers<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 clementine\n<\/p>\n Dinner (453 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chicken Guacamole Bowls<\/a>\n<\/p>\n Daily totals: 1,526 calories, 72 g fat, 86 g protein, 148 g carbohydrates, 35 g fiber, 1,877 mg sodium\n<\/p>\n To make it 1,800 calories: Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories: Change morning snack to 3 servings Blueberry-Pecan Energy Balls<\/a>. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\u00a0\n<\/p>\n Day 5 <\/p>\n One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta.<\/p>\n Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless<\/p>\n Breakfast (352 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Raspberry-Peach-Mango Smoothie Bowl<\/a>\n<\/p>\n Morning Snack (153 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Blueberry-Pecan Energy Balls<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n Lunch (410 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries<\/a>\n<\/p>\n Afternoon Snack (122 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving White Bean\u2013Stuffed Mini Bell Peppers<\/a>\n<\/p>\n Dinner (458 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta<\/a>\n<\/p>\n Daily totals: 1,496 calories, 53 g fat, 75 g protein, 191 g carbohydrates, 39 g fiber, 1,752 mg sodium\n<\/p>\n To make it 1,800 calories: Add 1 clementine to afternoon snack. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories: Change morning snack to 3 servings Blueberry-Pecan Energy Balls<\/a>. Add 1 clementine to afternoon snack. Add 1 serving Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\n<\/p>\n Day 6 <\/p>\n Berry Crumble Overnight Oats.<\/p>\n Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Clarie Spollen<\/p>\n Breakfast (407 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Berry Crumble Overnight Oats<\/a>\n<\/p>\n Morning Snack (182 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup whole-milk plain strained yogurt (such as Greek-style)\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup blackberries\u00a0\u00a0\n<\/p>\n Lunch (304 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chickpea Tuna Salad<\/a>\n<\/p>\n Afternoon Snack (168 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Fiber Guacamole Snack Jar<\/a>\n<\/p>\n Dinner (415 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Italian Wedding Soup<\/a>\n<\/p>\n Daily totals: 1,476 calories, 66 g fat, 79 g protein, 147 g carbohydrates, 32 g fiber, 1,791 mg sodium\n<\/p>\n To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories: Change \u00bd cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie<\/a> as an evening snack.\n<\/p>\n Day 7 <\/p>\n Chickpea Tuna Salad. Breakfast (407 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Berry Crumble Overnight Oats<\/a>\n<\/p>\n Morning Snack (182 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup whole-milk plain strained yogurt (such as Greek-style)\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup blackberries\u00a0\u00a0\n<\/p>\n Lunch (304 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chickpea Tuna Salad<\/a>\n<\/p>\n Afternoon Snack (168 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Fiber Guacamole Snack Jar<\/a>\n<\/p>\n Dinner (432 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema<\/a>\n<\/p>\n Daily totals: 1,493 calories, 72 g fat, 69 g protein, 152 g carbohydrates, 38 g fiber, 1,793 mg sodium\n<\/p>\n To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories: Change \u00bd cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie<\/a> as an evening snack.\n<\/p>\n Frequently Asked Questions<\/p>\n Is 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 Recipes for Weight Loss<\/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 Health Benefits of Antioxidants for Weight Loss <\/p>\n Hidden within the vibrant colors of plant foods are powerful antioxidants that can support your weight-loss efforts in more ways than one. Antioxidants, such as vitamin C, vitamin E, beta carotene, polyphenols and selenium, are well-known for their role in protecting your cells from harmful molecules called free radicals. When free radicals are left unchecked, they create oxidative stress\u2014a kind of internal chaos that is associated with the development and progression of inflammation and obesity.\n<\/p>\n This is where antioxidants come into play, helping to neutralize these unruly molecules and prevent oxidative damage. In doing so, antioxidants can help reduce inflammation, regulate cellular processes involved in energy metabolism and adipose (fat) tissue function. They have also been shown to improve appetite control and insulin sensitivity, which are key factors in maintaining a healthy weight. As a result, incorporating the antioxidant-rich foods in this meal plan can be a smart and sustainable way to support your long-term weight-loss goals and improve your overall health.<\/p>\n 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.\u00a0<\/p>\n Dig Deeper 7 Surprising Antioxidant-Rich Foods You Should Eat, According to Dietitians<\/p>\n
\nPhotographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless<\/p>\n
\nPhotography \/ Caitlin Bensel, Food Styling \/ Ruth Blackburn<\/p>\n
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