Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Egg tacos/ Yogurt & raspberries
Tuna salad & orange/ Almonds
Enchiladas
Smoothie & almonds/ Apple
Turkey chili/ Eggs & blueberries
Salmon, orzo & broccoli
Egg tacos/ Yogurt & raspberries
Turkey chili/ Banana
Chickpea curry & salad
Toast, blackberries & kefir/ Bell pepper & hummus
Turkey chili/ Apple
Chicken Riggies
Smoothie & almonds/ Blueberries
Turkey chili/ Yogurt & raspberries
Veggie protein bowl
Toast, blackberries & kefir/ Apple
Salad with chickpeas & orange/ Eggs & blueberries
Shrimp bowl
Egg tacos/ Yogurt & raspberries
Salad with chickpeas & orange/ Almonds
Tofu tostadas
Day 1
Butternut Squash & Black Bean Enchiladas.
Greg DuPree
Breakfast (421 calories, 8g fiber)
Morning Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (418 calories, 9g fiber)
Afternoon Snack (116 calories, 2g fiber)
- 15 unsalted dry-roasted almonds
Dinner (428 calories, 11g fiber)
Daily Totals: 1,502 calories, 76g protein, 73g fat, 142g carbohydrate, 33g fiber, 1,753mg sodium
To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 30 almonds at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 2
Salmon with Lemon-Herb Orzo & Broccoli.
Jacob Fox
Breakfast (407 calories, 12g fiber)
Morning Snack (95 calories, 4g fiber)
Lunch (408 calories, 12g fiber)
Afternoon Snack (184 calories, 1g fiber)
- 2 large hard-boiled eggs sprinkled with a pinch of salt and pepper
- ⅓ cup blueberries
Dinner (425 calories, 8g fiber)
Daily Totals: 1,519 calories, 99g protein, 55g fat, 166g carbohydrate, 38g fiber, 1,484mg sodium
To make it 2,000 calories: Increase to 30 almonds at breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add 2 cups mixed greens with 1 serving Citrus Vinaigrette at dinner.
Day 3
One-Pot Coconut Milk Curry with Chickpeas.
Breakfast (421 calories, 8g fiber)
Morning Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (408 calories, 12g fiber)
Afternoon Snack (105 calories, 3g fiber)
Dinner (461 calories, 9g fiber)
Daily Totals: 1,515 calories, 80g protein, 74g fat, 145g carbohydrate, 35g fiber, 1,887mg sodium
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to P.M. snack and add ½ an avocado, sliced, to the salad at dinner.
Day 4
Chicken Riggies.
Jacob Fox
Breakfast (320 calories, 8g fiber)
- 1 slice sprouted-wheat toast topped with 1 Tbsp. almond butter
- ⅔ cup blackberries
- 1 cup low-fat plain kefir
Morning Snack (129 calories, 6g fiber)
- 1 large bell pepper, sliced
- 3 Tbsp. hummus
Lunch (408 calories, 12g fiber)
Afternoon Snack (95 calories, 4g fiber)
Dinner (534 calories, 10g fiber)
Daily Totals: 1,486 calories, 98g protein, 45g fat, 181g carbohydrate, 42g fiber, 1,603mg sodium
To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 large banana to lunch and pair 2 Tbsp. natural peanut butter with the apple at P.M. snack.
Day 5
Vegetarian Protein Bowl.
Fred Hardy
Breakfast (384 calories, 10g fiber)
Morning Snack (21 calories, 1g fiber)
Lunch (408 calories, 12g fiber)
Afternoon Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Dinner (572 calories, 13g fiber)
Daily Totals: 1,506 calories, 82g protein, 52g fat, 192g carbohydrate, 40g fiber, 1,497mg sodium
To make it 2,000 calories: Increase to 30 almonds at breakfast, add 2 hard-boiled eggs to A.M. snack, add 1 medium orange to lunch and add 3 Tbsp. chopped walnuts to P.M. snack.
Day 6
Cilantro-Lime Shrimp Bowl.
Jen Causey
Breakfast (320 calories, 8g fiber)
- 1 slice sprouted-wheat toast topped with 1 Tbsp. almond butter
- ⅔ cup blackberries
- 1 cup low-fat plain kefir
Morning Snack (95 calories, 4g fiber)
Lunch (366 calories, 15g fiber)
Afternoon Snack (184 calories, 1g fiber)
- 2 large hard-boiled eggs sprinkled with a pinch of salt and pepper
- ⅓ cup blueberries
Dinner (541 calories, 11g fiber)
Daily Totals: 1,506 calories, 84g protein, 53g fat, 181g carbohydrate, 40g fiber, 1,878mg sodium
To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, pair 1½ Tbsp. natural peanut butter with the apple at A.M. snack, plus add 2 cups mixed greens with Citrus Vinaigrette at dinner.
Day 7
Cajun-Spiced Tofu Tostadas with Beet Crema.
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Breakfast (421 calories, 8g fiber)
Morning Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (366 calories, 15g fiber)
Afternoon Snack (154 calories, 3g fiber)
- 20 unsalted dry-roasted almonds
Dinner (432 calories, 10g fiber)
Daily Totals: 1,492 calories, 80g protein, 73g fat, 143g carbohydrate, 38g fiber, 1,668mg sodium
To make it 2,000 calories: Add 1 medium banana to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, increase to 25 almonds at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Prep-Ahead Tips
- Prepare Slow-Cooker Turkey Chili to have for lunch on Days 2 through 5.
- Hard-boil eggs to have for P.M. snacks on Days 2 & 6.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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 high-fiber meal recipes.
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 320 to 421 calories while the lunches span 366 to 418 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.
What is the difference between natural and added sugars?
As the names imply, natural sugars are those already occurring in the foods you eat, while added sugars are those added during food processing. Of course, you can expect added sugars in your favorite desserts, but it’s not unusual to find added sugars in condiments, bread, flavored yogurts and most processed foods. Natural sugars, like those found in fruits, vegetables and plain dairy products, aren’t as much of a concern because these foods also contain important essential nutrients, like fiber, vitamins and minerals. Because it’s not always obvious when foods have added sugar, it’s important to read the nutrition label and ingredient list.
Health Benefits of Fiber
Eating plenty of fiber, a type of carbohydrate that’s not broken down into sugar by your body, helps reduce the risk of developing type 2 diabetes. Plus, it helps slow down digestion, which means fewer blood sugar spikes and overall better blood sugar management. Fiber also plays an important role in lowering artery-clogging LDL cholesterol, resulting in a lower risk of heart disease and stroke.
Good bacteria in your gut feed off the fiber in your diet, resulting in a healthier gut microbiome. A healthy gut microbiome has a ton of health benefits, including reducing chronic inflammation. Adequate fiber intake, paired with plenty of water intake, helps regulate bowel movements and reduce constipation. Plus, fiber is digested slowly, which helps keep us full and satisfied, which can help with weight loss and maintenance.
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
What Happens to Your Body When You Eat Too Much Fiber
What Happens to Your Body When You Eat Sugar & Have Diabetes
