Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Oatmeal & blackberries/ Energy bites
Cucumber sandwich & orange/ Almonds
Salmon & pasta
Egg bites & smoothie/Yogurt & raspberries
Bean soup & pear/ Energy bites
Chopped salad
Oatmeal & blackberries/ Energy bites
Bean soup & kefir/ Yogurt & blueberries
Stuffed peppers
Egg bites, orange & kefir/ Yogurt & raspberries
Bean soup & banana/ Energy bites
Veggie fajitas
Oatmeal & blackberries/ Almonds
Bean soup & kefir/ Yogurt & blueberries
White bean & sun-dried tomato orzo
Egg bites & smoothie/ Yogurt & raspberries
White bean & sun-dried tomato orzo/ Orange
Shrimp tacos & slaw
Oatmeal & blackberries/ Peach
White bean & sun-dried tomato orzo/ Orange
Roasted chicken & Chopped salad
Day 1
Cucumber Salad Sandwich.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 Tbsp. slivered almonds
- 2 Tbsp. chia seeds
Morning Snack (144 calories)
Lunch (354 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (450 calories)
Daily Totals: 1,516 calories, 69g fat, 10g saturated fat, 65g protein, 179g carbohydrate, 43g fiber, 1,121mg sodium
To make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, add one (5.3-oz.) container nonfat plain Greek yogurt with 2 Tbsp. slivered almonds to A.M. snack, add 1/2 cup blueberries to P.M. snack and add 1 serving Traditional Greek Salad to dinner.
Day 2
Copycat Starbucks Spinach & Mushroom Egg Bites.
Jamie Vespa
Breakfast (375 calories)
Morning Snack (199 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- ½ cup raspberries
- 2 Tbsp. slivered almonds
Lunch (358 calories)
Afternoon Snack (144 calories)
Dinner (424 calories)
Daily Totals: 1,500 calories, 62g fat, 12g saturated fat, 87g protein, 164g carbohydrate, 42g fiber, 1,310mg sodium
To make it 2,000 calories: Substitute 1 serving Spinach, Peanut Butter & Banana Smoothie for the Berry & Flax Smoothie at breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 3
Spiced Couscous-Stuffed Peppers.
Courtesy Photo
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 Tbsp. slivered almonds
- 2 Tbsp. chia seeds
Morning Snack (192 calories)
Lunch (347 calories)
Afternoon Snack (110 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- 1/4 cup blueberries
Dinner (489 calories)
Daily Totals: 1,499 calories, 58g fat, 10g saturated fat, 71g protein, 195g carbohydrate, 43g fiber, 1,144mg sodium
To make it 2,000 calories: Add one (5.3-oz.) container nonfat plain Greek yogurt to A.M. snack, increase to ½ cup blueberries and add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 4
20-Minute White Bean Soup.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (311 calories)
Morning Snack (199 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- 1/2 cup raspberries
- 2 Tbsp. slivered almonds
Lunch (362 calories)
Afternoon Snack (192 calories)
Dinner (427 calories)
Daily Totals: 1,490 calories, 54g fat, 12g saturated fat, 73g protein, 197g carbohydrate, 45g fiber, 1,287mg sodium
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple as an evening snack.
Day 5
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 Tbsp. slivered almonds
- 2 Tbsp. chia seeds
Morning Snack (206 calories)
- 1/4 cup unsalted dry-roasted almonds
Lunch (347 calories)
Afternoon Snack (110 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- 1/4 cup blueberries
Dinner (496 calories)
Meal-Prep Tip: Reserve two servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 6 and 7.
Daily Totals: 1,520 calories, 65g fat, 8g saturated fat, 77g protein, 177g carbohydrate, 43g fiber, 952mg sodium
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 6
Shrimp Tacos with Avocado Crema.
Breakfast (375 calories)
Morning Snack (199 calories)
- 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt
- 1/2 cup raspberries
- 2 Tbsp. slivered almonds
Lunch (496 calories)
Afternoon Snack (62 calories)
Dinner (388 calories)
Daily Totals: 1,518 calories, 70g fat, 10g saturated fat, 82g protein, 155g carbohydrate, 35g fiber, 1,385mg sodium
To make it 2,000 calories: Substitute 1 serving Spinach, Peanut Butter & Banana Smoothie for the Berry & Flax Smoothie at breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 7
Lemon-Herb Roasted Chicken.
Greg DuPree
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 Tbsp. slivered almonds
- 2 Tbsp. chia seeds
Morning Snack (59 calories)
Lunch (496 calories)
Afternoon Snack (62 calories)
Dinner (512 calories)
Daily Totals: 1,489 calories, 69g fat, 11g saturated fat, 67g protein, 163g carbohydrate, 40g fiber, 1,396mg sodium
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies to P.M. snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not 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 heart-healthy 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 360 to 375 calories while the lunches span 354 to 496 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 1,200 calorie modification?
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 sodium should I eat?
The 2020-2025 Dietary Guidelines for Americans recommends limiting sodium to 2,300 mg per day. The American Heart Association also endorses a maximum of 2,300 mg of sodium per day, with an ideal goal of no more than 1,500 mg of sodium per day, especially for people at risk of heart disease.
Added Sugars and Heart Health
While occasional sweet bites won’t derail your heart health and can be part of a heart-healthy diet, many of us eat significantly more added sugars than we realize. In fact, the average American consumes 17 teaspoons of added sugar each day, well above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women. Research links an added sugar intake of 20% or more of total daily calories with an increased risk of stroke and adverse coronary events. Because added sugars don’t positively support heart health, we opted to skip them in this meal plan to save room for more nutrient-dense foods.
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
How to Cut Back on Sneaky Added Sugars
Sea Salt vs. Table Salt: What’s the Difference?
EatingWell.com, June 2024
