While we certainly believe that sugar and desserts can have arole in a balanced and healthy diet, the reality is that most of us eat way more added sugars than we realize. The average American eats 17 teaspoons (68 grams) of added sugar every day, per theCenters for Disease Control and Prevention. That’s far more than theAmerican Heart Association’srecommended daily max of 6 teaspoons for women and 9 for men. Though we certainly don’t think added sugars need to be avoided forever, it can be helpful to take a closer look at where added sugars are coming into our diets and how that can potentially interfere with weight-loss goals, per theCDC.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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.
Why This Meal Plan Is Great for You
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.
Frequently Asked QuestionsWe 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.
Frequently Asked Questions
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.
Added vs. Natural Sugars—What’s the Difference?
Foods to Focus On for Weight Loss:
Prioritizenutrient-rich foodsthat are high in fiber and protein to help you stay full while losing weight:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (350 calories)
A.M. Snack (131 calories)
Lunch (423 calories)
P.M. Snack (126 calories)
Dinner (481 calories)
Daily Totals:1,510 calories, 71g fat, 88g protein, 135g carbohydrate, 30g fiber, 1,408mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and increase to 15 dried walnut halves at P.M. snack.
Day 2
Breakfast (315 calories)
A.M. Snack (206 calories)
Lunch (433 calories)
P.M. Snack
Dinner (434 calories)
Daily Totals:1,507 calories, 89g fat, 80g protein, 111g carbohydrate, 32g fiber, 1,072mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 8 dried walnut halves to P.M. snack, and add 1 servingCucumber & Avocado Saladto dinner.
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
Day 3
Breakfast (280 calories)
A.M. Snack (237 calories)
P.M. Snack (62 calories)
Dinner (499 calories)
Daily Totals:1,510 calories, 79g fat, 76g protein, 132g carbohydrate, 31g fiber, 1,081mg sodium
To make it 2,000 calories:Add 18 dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 4
P.M. Snack (132 calories)
Dinner (495 calories)
Daily Totals:1,507 calories, 75g fat, 95g protein, 126g carbohydrate, 30g fiber, 1,002mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack and 1/4 cup guacamole to dinner.
Day 5
A.M. Snack (145 calories)
P.M. Snack (223 calories)
Dinner (445 calories)
Daily Totals:1,525 calories, 73g fat, 72g protein, 158g carbohydrate, 30g fiber, 1,412mg sodium
To make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 12 dried walnut halves to A.M. snack, and add 1 servingCucumber & Avocado Saladto dinner.
Day 6
A.M. Snack (331 calories)
Lunch (400 calories)
P.M. Snack (59 calories)
Dinner (400 calories)
Daily Totals: 1,504 calories, 67g fat, 100g protein, 138g carbohydrate, 30g fiber, 961mg sodium
To make it 2,000 calories:Add 30 unsalted dry-roasted almonds to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Carson Downing
Day 7
A.M. Snack (48 calories)
P.M. Snack (216 calories)
Dinner (509 calories)
Daily Totals:1,523 calories, 71g fat, 95g protein, 136g carbohydrate, 34g fiber, 1,072mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 10 dried walnut halves to A.M. snack, and add 1 servingBasic Green Salad with Vinaigretteto dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
