Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Egg scramble & orange/ Almonds
Green salad & apple/ Kefir & plum
Salmon & quinoa
Smoothie/ Edamame
Veggie bowls/ Blueberries & walnuts
Chicken & veggie bowls
Yogurt, peach & almonds/ Blackberries
Veggie bowls/ Almonds
Power salad & baguette
Smoothie/ Almonds
Veggie bowls/ Apple
Sheet-pan chicken and veggies
Yogurt, peach & almonds/ Blueberries
Veggie bowls/ Apple & nut butter
Halibut, Brussels sprouts & quinoa
Smoothie/ Almonds
Chickpea tuna salad/ Kefir & blackberries
Tofu tacos & watermelon, tomato & avocado salad
Egg scramble & orange/ Blackberries & yogurt
Chickpea tuna salad/ Almonds
Lemon pasta w/ chicken & green salad
Day 1
Roasted Salmon & Tomatoes with Garlic & Olives.
Breakfast (318 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (407 calories)
Afternoon Snack (140 calories)
- 1 cup low-fat plain kefir
- 1 plum
Dinner (424 calories)
Daily Totals: 1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodium
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 2
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing.
Breakfast (318 calories)
Morning Snack (100 calories)
Lunch (484 calories)
Afternoon Snack (173 calories)
- ½ cup blueberries
- 10 walnut halves
Dinner (452 calories)
Daily Totals: 1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodium
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.
Day 3
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing.
Brie Passano
Breakfast (341 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 3 Tbsp. slivered almonds
Morning Snack (62 calories)
Lunch (484 calories)
Afternoon Snack (154 calories)
- 20 unsalted dry-roasted almonds
Dinner (458 calories)
Daily Totals: 1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodium
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.
Day 4
Sheet-Pan Balsamic-Parmesan Chicken & Vegetables.
Breakfast (318 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (484 calories)
Afternoon Snack (95 calories)
Dinner (408 calories)
Daily Totals: 1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodium
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 to dinner.
Day 5
Baked Halibut with Brussels Sprouts & Quinoa.
Breakfast (341 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 3 Tbsp. slivered almonds
Morning Snack (28 calories)
Lunch (484 calories)
Afternoon Snack (252 calories)
- 1 medium apple
- 1½ Tbsp. natural peanut butter
Dinner (406 calories)
Daily Totals: 1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodium
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 to dinner.
Day 6
Chipotle Tofu Tacos.
Jason Donnelly
Breakfast (318 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (357 calories)
Afternoon Snack (141 calories)
- 1 cup low-fat plain kefir
- ½ cup blackberries
Dinner (480 calories)
Daily Totals: 1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodium
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.
Day 7
3-Ingredient One Pot Lemon Chicken Pasta.
Carolyn Hodges
Breakfast (318 calories)
Morning Snack (171 calories)
- 1 cup blackberries
- ⅔ cup low-fat plain Greek yogurt
Lunch (357 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (459 calories)
Daily Totals: 1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodium
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.
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 recipes for Healthy Dinners with No Added Sugar.
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 318 to 341 calories while the lunches span 407 to 484 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?
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, like crackers, prepared foods, sauces and condiments. Natural sugars 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.
Tips for Maintaining Healthy Blood Pressure
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:
- Get regular exercise: Physical activity is a tried-and-true way to improve heart health. 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.
- Focus on nutrition: The DASH diet 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 in particular can make a huge difference. Increasing your intake of potassium-rich foods can help lower blood pressure and improve heart health.
- Reduce stress and improve sleep: Aiming to reduce stress while improving sleep can have some serious health benefits, especially for your heart. Whether you de-stress with yoga or a nature walk, finding time to relax can make a big difference.
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 Sugar & Have Diabetes
5 Sneaky Signs You May Have Low Blood Pressure, According to Health Experts
