Meal Plan at a Glance<\/p>\n
BREAKFAST\/ A.M. SNACK
\nLUNCH\/ P.M. SNACK
\nDINNER<\/p>\n
Egg scramble & orange\/ Almonds
\nGreen salad & apple\/ Kefir & plum
\nSalmon & quinoa<\/p>\n
Smoothie\/ Edamame
\nVeggie bowls\/ Blueberries & walnuts
\nChicken & veggie bowls<\/p>\n
Yogurt, peach & almonds\/ Blackberries
\nVeggie bowls\/ Almonds
\nPower salad & baguette<\/p>\n
Smoothie\/ Almonds
\nVeggie bowls\/ Apple
\nSheet-pan chicken and veggies<\/p>\n
Yogurt, peach & almonds\/ Blueberries
\nVeggie bowls\/ Apple & nut butter
\nHalibut, Brussels sprouts & quinoa<\/p>\n
Smoothie\/ Almonds
\nChickpea tuna salad\/ Kefir & blackberries
\nTofu tacos & watermelon, tomato & avocado salad<\/p>\n
Egg scramble & orange\/ Blackberries & yogurt
\nChickpea tuna salad\/ Almonds
\nLemon pasta w\/ chicken & green salad<\/p>\n
Day 1 <\/p>\n
Roasted Salmon & Tomatoes with Garlic & Olives.<\/p>\n
Breakfast (318 calories) <\/p>\n
Morning Snack (206 calories)
\n \u00bc cup unsalted dry-roasted almonds <\/p>\n
Lunch (407 calories) <\/p>\n
Afternoon Snack (140 calories)
\n 1 cup low-fat plain kefir 1 plum <\/p>\n
Dinner (424 calories) <\/p>\n
Daily Totals: 1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodium\n<\/p>\n
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie<\/a> to breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n Day 2 <\/p>\n Green Veggie Bowl with Chicken & Lemon-Tahini Dressing.<\/p>\n Breakfast (318 calories) <\/p>\n Morning Snack (100 calories) <\/p>\n Lunch (484 calories) <\/p>\n Afternoon Snack (173 calories) Dinner (452 calories) <\/p>\n Daily Totals: 1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodium\n<\/p>\n To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to 1 cup edamame in pods at A.M. snack, add 1 medium apple to lunch and increase to 20 walnut halves at P.M. snack.\n<\/p>\n Day 3 <\/p>\n Vegetarian Chopped Power Salad with Creamy Cilantro Dressing. Breakfast (341 calories) Morning Snack (62 calories) <\/p>\n Lunch (484 calories) <\/p>\n Afternoon Snack (154 calories) Dinner (458 calories) <\/p>\n Daily Totals: 1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodium\n<\/p>\n To make it 2,000 calories: Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter, add 1 medium orange to lunch and increase to 30 almonds and add 1 medium banana to P.M. snack.\n<\/p>\n Day 4 <\/p>\n Sheet-Pan Balsamic-Parmesan Chicken & Vegetables.<\/p>\n Breakfast (318 calories) <\/p>\n Morning Snack (206 calories) Lunch (484 calories) <\/p>\n Afternoon Snack (95 calories) <\/p>\n Dinner (408 calories) <\/p>\n Daily Totals: 1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodium\n<\/p>\n To make it 2,000 calories: Add 1 plum to lunch, add 2 Tbsp. natural peanut butter to the apple at P.M. snack and add 1 serving Guacamole Chopped Salad<\/a> to dinner.\n<\/p>\n Day 5 <\/p>\n Baked Halibut with Brussels Sprouts & Quinoa.<\/p>\n Breakfast (341 calories) Morning Snack (28 calories) <\/p>\n Lunch (484 calories) <\/p>\n Afternoon Snack (252 calories) Dinner (406 calories) <\/p>\n Daily Totals: 1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodium\n<\/p>\n To make it 2,000 calories: Increase to 1\/2 cup blueberries and add 1\/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Cucumber & Avocado Salad<\/a> to dinner.\n<\/p>\n Day 6 <\/p>\n Chipotle Tofu Tacos. Breakfast (318 calories) <\/p>\n Morning Snack (206 calories) Lunch (357 calories) <\/p>\n Afternoon Snack (141 calories) Dinner (480 calories) <\/p>\n Daily Totals: 1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodium\n<\/p>\n To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1 plum to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.\n<\/p>\n Day 7 <\/p>\n 3-Ingredient One Pot Lemon Chicken Pasta. Breakfast (318 calories) <\/p>\n Morning Snack (171 calories) Lunch (357 calories) <\/p>\n Afternoon Snack (206 calories) Dinner (459 calories) <\/p>\n Daily Totals: 1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodium\n<\/p>\n To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus add 1\/2 an avocado, sliced, to dinner.\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there’s one I don’t 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 Healthy Dinners with No Added Sugar<\/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 318 to 341 calories while the lunches span 407 to 484 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 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 is the difference between natural and added sugars?\n<\/p>\n Added sugars are found in more obvious sweetened foods, like desserts and soft drinks, but they can also add up quite a bit in more unexpected foods<\/a>, like crackers, prepared foods, sauces and condiments. Natural sugars<\/a> are found in fruits, vegetables and unsweetened dairy, foods that also contain vitamins, minerals, protein and fiber and can have a positive impact on our health, while added sugars have no nutritional benefit.<\/p>\n Tips for Maintaining Healthy Blood Pressure <\/p>\n High blood pressure is often without symptoms, which is why it can be so concerning. Seeking regular medical checkups helps keep our hearts healthy. Additionally, certain lifestyle changes can help maintain blood pressure within a healthy range. Here are three of our favorite tips:\n<\/p>\n Get regular exercise: Physical activity is a tried-and-true way to improve heart health<\/a>. Aim for 30 minutes or more of aerobic (heart-rate-increasing) exercise, like a brisk walk or bike ride, most days of the week to reap the benefits. 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 What Happens to Your Body When You Eat Sugar & Have Diabetes<\/p>\n
\n \u00bd cup blueberries10 walnut halves <\/p>\n
\nBrie Passano<\/p>\n
\n 1 cup low-fat plain Greek yogurt 1 medium peach, sliced 3 Tbsp. slivered almonds <\/p>\n
\n 20 unsalted dry-roasted almonds <\/p>\n
\n \u00bc cup unsalted dry-roasted almonds<\/p>\n
\n 1 cup low-fat plain Greek yogurt 1 medium peach, sliced 3 Tbsp. slivered almonds <\/p>\n
\n 1 medium apple 1\u00bd Tbsp. natural peanut butter <\/p>\n
\nJason Donnelly<\/p>\n
\n \u00bc cup unsalted dry-roasted almonds <\/p>\n
\n 1 cup low-fat plain kefir \u00bd cup blackberries <\/p>\n
\nCarolyn Hodges<\/p>\n
\n 1 cup blackberries \u2154 cup low-fat plain Greek yogurt <\/p>\n
\n \u00bc cup unsalted dry-roasted almonds<\/p>\n
\nFocus on nutrition: The DASH diet<\/a> emphasizes plant-based proteins, fruits, vegetables, low-fat dairy and plenty of whole grains. Limiting sodium to 2,300 mg a day, or 1,500 mg a day if you’re able, helps improve blood pressure. Cutting back on processed foods<\/a> in particular can make a huge difference. Increasing your intake of potassium-rich foods can help lower blood pressure and improve heart health.
\nReduce stress and improve sleep: Aiming to reduce stress while improving sleep<\/a> can have some serious health benefits, especially for your heart. Whether you de-stress with yoga<\/a> or a nature walk, finding time to relax can make a big difference.<\/p>\n
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