DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Avocado Toast with Egg, Spinach & Salsa
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Lunch: Hot Turkey Pesto Sandwich
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Dinner: One-Pot Lentil & Vegetable Soup with Parmesan
Breakfast: Copycat Starbucks Spinach and Mushroom Egg Bites
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Lunch: One-Pot Lentil & Vegetable Soup with Parmesan
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Dinner: Chicken, Quinoa & Sweet Potato Casserole
Breakfast: Copycat Starbucks Spinach and Mushroom Egg Bites
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Lunch: One-Pot Lentil & Vegetable Soup with Parmesan
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Dinner: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Breakfast: Copycat Starbucks Spinach and Mushroom Egg Bites
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Lunch: Chickpea Tuna Salad
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Dinner: Cheesy Ground Beef & Cauliflower Casserole
Breakfast: low-fat plain Greek yogurt with blackberries
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Lunch: Chickpea Tuna Salad
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Dinner: Italian Wedding Soup
Breakfast: Apple & Peanut Butter Toast
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Lunch: Italian Wedding Soup
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Dinner: Quinoa Avocado Salad
Breakfast: low-fat plain Greek yogurt with blackberries
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Lunch: Italian Wedding Soup
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Dinner: Chicken Cutlets with Sun-Dried Tomato Cream Sauce
DAILY TOTALS
Calories: 1512; Protein: 93g; Fat: 65g; Carbs: 140g; Sodium: 1,538mg
Calories: 1518; Protein: 75g; Fat: 67g; Carbs: 158g; Sodium: 1,482mg
Calories: 1511; Protein: 90g; Fat: 70g; Carbs: 136g; Sodium: 1,399mg
Calories: 1497; Protein: 86g; Fat: 76g; Carbs: 123g; Sodium: 1,786mg
Calories: 1511; Protein: 99g; Fat: 79g; Carbs: 103g; Sodium: 1,422mg
Calories: 1516; Protein: 76g; Fat: 84g; Carbs: 124g; Sodium: 1,355mg
Calories: 1495; Protein: 86g; Fat: 62g; Carbs: 152g; Sodium: 1,115mg
Day 1
Daily Totals: 1,512 calories, 65g fat, 93g protein, 140g carbohydrate, 34g fiber, 1,538mg sodium
Breakfast (364 calories)
Avocado Toast with Egg, Spinach & Salsa
Lunch (584 calories)
Hot Turkey Pesto Sandwich
Dinner (306 calories)
One-Pot Lentil & Vegetable Soup with Parmesan
Snacks
1 medium peach (59 calories)1 cup edamame in pods (200 calories)
To make it 2,000 calories: Add ½ cup unsalted roasted cashews to A.M. snack and increase to 1 ½ cups edamame at P.M. snack.
Day 2
Daily Totals: 1,518 calories, 67g fat, 75g protein, 158g carbohydrate, 31g fiber, 1,482mg sodium
Breakfast (302 calories)
Copycat Starbucks Spinach & Mushroom Egg Bites
Serve with 1 slice whole-wheat bread and 1 ¼ cups sliced strawberries
Lunch (306 calories)
Dinner (349 calories)
Chicken, Quinoa & Sweet Potato Casserole
Snacks
1 medium banana and 2 Tbsp. creamy natural peanut butter (315 calories)32 unsalted dry-roasted almonds (247 calories)
To make it 2,000 calories: Increase to 2 slices bread and 1 ½ cups strawberries at breakfast, increase peanut butter to ¼ cup at A.M. snack and increase almonds to ½ cup at P.M. snack.
Day 3
Daily Totals: 1,511 calories, 70g fat, 90g protein, 136g carbohydrate, 31g fiber, 1,399mg sodium
Breakfast (236 calories)
Lunch (306 calories)
Dinner (522 calories)
Garlic Butter–Roasted Salmon with Potatoes & Asparagus
Snacks
1 cup edamame in pods (200 calories)20 unsalted dry-roasted almonds and 1 medium apple (249 calories)
To make it 2,000 calories: Increase to 2 slices bread at breakfast, increase edamame to 1 ¾ cups at A.M. snack and increase almonds to ½ cup at P.M. snack.
Day 4
Daily Totals: 1,497 calories, 76g fat, 86g protein, 123g carbohydrate, 33g fiber, 1,786mg sodium
Breakfast (302 calories)
Lunch (357 calories)
Dinner (351 calories)
Cheesy Ground Beef & Cauliflower Casserole
Snacks
1 cup edamame in pods (200 calories)1 large pear and 12 walnut halves (288 calories)
To make it 2,000 calories: Increase to 2 slices bread at breakfast, increase edamame to 2 cups at A.M. snack, increase walnuts to 20 at P.M. snack and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 5
Daily Totals: 1,511 calories, 79g fat, 99g protein, 103g carbohydrate, 27g fiber, 1,422mg sodium
Breakfast (264 calories)
1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almonds
Lunch (357 calories)
Dinner (415 calories)
Snacks
1 cup edamame in pods (200 calories)⅓ cup unsalted dry-roasted almonds and 1 plum (275 calories)
To make it 2,000 calories: Increase blackberries to 1 cup and almonds to ⅓ cup at breakfast, increase edamame to 2 cups at A.M. snack and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 6
Daily Totals: 1,516 calories, 84g fat, 76g protein, 124g carbohydrate, 24g fiber, 1,355mg sodium
Breakfast (294 calories)
Apple & Peanut Butter Toast
Lunch (415 calories)
Dinner (414 calories)
Snacks
1 cup low-fat plain Greek yogurt and ¼ cup blueberries (187 calories)¼ cup unsalted dry-roasted almonds (206 calories)
To make it 2,000 calories: Increase blueberries to 1 cup at A.M. snack, increase almonds to ½ cup at P.M. snack, add 1 large pear to lunch and add 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 7
Daily Totals: 1,495 calories, 62g fat, 86g protein, 152g carbohydrate, 22g fiber, 1,115mg sodium
Breakfast (264 calories)
1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almonds
Lunch (415 calories)
Dinner (448 calories)
Chicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)
Serve with ½ cup cooked brown rice
Snacks
1 medium banana and 1 Tbsp. creamy natural peanut butter (210 calories)1 large pear and 2 walnut halves (157 calories)
To make it 2,000 calories: Increase almonds at breakfast to ¼ cup, increase peanut butter to ¼ cup at A.M. snack and increase rice to 1 cup at dinner.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our other healthy low-sugar recipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 236 to 364 calories while the lunches span 306 to 584 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a modification for 1,200 calories?
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’s unsustainable for long-term health and well-being.
How much sugar is too much and what is recommended?
According to the Centers for Disease Control and Prevention, on average, American adults consume 17 teaspoons (68 grams) of added sugar every day. This is far more than the American Heart Association’s recommended max of 6 teaspoons for women and 9 for men.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s 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.
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