Meal Plan at a Glance
Breakfast/ A.M. Snack
Lunch/ P.M. Snack
Dinner/ Evening Snack
Tofu scramble/ Cottage cheese snack jar
Chicken, spinach & feta wraps/ Pear
Lemon-garlic salmon & cucumber salad/ Strawberry yogurt bark
Strawberry & peanut butter overnight oats/ Yogurt parfait
Zucchini noodles with Bolognese/ Stuffed mini peppers
Chicken & cabbage stir-fry/ Strawberry yogurt bark
Strawberry & peanut butter overnight oats/ Cottage cheese snack jar
Zucchini noodles with Bolognese/ Stuffed mini peppers
Carne asada tacos & slaw/ Strawberry yogurt bark
Strawberry & peanut butter overnight oats/ Yogurt parfait
Zucchini noodles with Bolognese/ Strawberry yogurt bark
Egg noodles with tofu & peanut sauce
Yogurt parfait/ Cottage cheese snack jar
Zucchini noodles with Bolognese/ Stuffed mini peppers
Chicken & mushroom skillet/ Strawberry yogurt bark
Tofu scramble/ Yogurt parfait
Chicken & mushroom skillet/ Stuffed mini peppers
Tuna rice bowl/ Strawberry yogurt bark
Yogurt parfait/ Cottage cheese snack jar
Chicken & mushroom skillet/ Stuffed mini peppers
Za’atar chicken with chickpeas/ Strawberry yogurt bark
Day 1
Chicken, Spinach & Feta Wrap.
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
Breakfast (341 calories)
A.M. Snack (195 calories)
Lunch (343 calories)
P.M. Snack (131 calories)
Dinner (402 calories)
Evening Snack (68 calories)
Daily Totals: 1,510 calories, 68g fat, 108g protein, 119g carbohydrate, 33g fiber, 1,585mg sodium.
Make it 1,800 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie.
Make it 2,000 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie plus add 1 serving Whole-Wheat Couscous with Parmesan & Peas to dinner.
Day 2
High-Protein Strawberry & Peanut Butter Overnight Oats.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Breakfast (331 calories)
A.M. Snack (301 calories)
Lunch (311 calories)
P.M. Snack (122 calories)
Dinner (392 calories)
Evening Snack (34 calories)
Daily Totals: 1,498 calories, 57g fat, 94g protein, 168g carbohydrate, 30g fiber, 1,400mg sodium.
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 at evening snack.
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 at evening snack.
Day 3
White Bean–Stuffed Mini Bell Peppers.
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Breakfast (331 calories)
A.M. Snack (195 calories)
Lunch (347 calories)
P.M. Snack (122 calories)
Dinner (401 calories)
Evening Snack (68 calories)
Daily Totals: 1,476 calories, 53g fat, 93g protein, 157g carbohydrate, 31g fiber, 1,688mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and substitute 1 serving Guacamole Chopped Salad for the Spicy Cabbage Slaw at dinner.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, substitute 1 serving Guacamole Chopped Salad for the Spicy Cabbage Slaw at dinner and add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 4
Strawberry-Chocolate Greek Yogurt Bark.
Breakfast (331 calories)
A.M. Snack (279 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 cup blackberries
- 1 Tbsp. chia seeds
Lunch (311 calories)
P.M. Snack (34 calories)
Dinner (542 calories)
Daily Totals: 1,503 calories, 67g fat, 88g protein, 151g carbohydrate, 30g fiber, 1,085mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. almond butter to the apple at lunch.
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 ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 5
Creamy Chicken, Mushroom & Spinach Skillet Casserole.
Photographer: Rachel Marek, Food Stylist: Annie Probst
Breakfast (353 calories)
A.M. Snack (195 calories)
Lunch (311 calories)
P.M. Snack (122 calories)
Dinner (448 calories)
Evening Snack (68 calories)
Daily Totals: 1,506 calories, 64g fat, 93g protein, 146g carbohydrate, 32g fiber, 1,912mg sodium.
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 at evening snack.
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 for the Simple Carrot & Cabbage Salad at dinner and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark at evening snack.
Day 6
Canned Tuna Rice Bowl.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
Breakfast (341 calories)
A.M. Snack (279 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 cup blackberries
- 1 Tbsp. chia seeds
Lunch (337 calories)
P.M. Snack (122 calories)
Dinner (394 calories)
Evening Snack (34 calories)
Daily Totals: 1,511 calories, 68g fat, 108g protein, 131g carbohydrate, 34g fiber, 1,742mg sodium.
Make it 1,800 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie.
Make it 2,000 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie plus add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 7
Everything Bagel Cottage Cheese Snack Jar with Bell Peppers and Chickpeas.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (357 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 2 Tbsp. chopped pecans
- 1 Tbsp. chia seeds
- ½ cup raspberries
- 1 serving No-Sugar-Added Chia Seed Jam
A.M. Snack (195 calories)
Lunch (337 calories)
P.M. Snack (122 calories)
Dinner (417 calories)
Evening Snack (68 calories)
Daily Totals: 1,505 calories, 64g fat, 102g protein, 128g carbohydrate, 31g fiber, 1,625mg sodium.
Make it 1,800 calories: Add 1 medium orange to lunch and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner.
Make it 2,000 calories: Add 1 medium orange to lunch, add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner and add ¼ cup unsalted dry-roasted almonds to evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
If there’s a meal you don’t like, feel free to repeat a meal in this plan or browse some of our other high-protein recipes 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.
Can I eat the same breakfast or lunch every day?
Yes, feel free to eat the same breakfast and lunch every day if it’s 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.
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.
Why should I focus on protein when losing weight?
Focusing on protein when you’re trying to lose weight has many benefits. It’s 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.
Other Tips for Healthy Weight Loss
- 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.
- Focus 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’s no secret that weight loss can be challenging. If you’re 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.
- Skip 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.
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.
Dig Deeper
The 5 Best Proteins to Eat If You’re Taking a Weight-Loss Medication, Recommended by a Dietitian
6 Common Side Effects from Taking a GLP-1 Medication—and How to Manage Them
