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
And if you can, try to incorporate some exercise into your routine like walking or online videos workout videos if that’s what works for you.Researchshows it can boost our moods and reduce stress—a welcomed perk during this unprecedented time!
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.
How Much Weight Can You Really Lose in a Month?
How to Lose Weight the Healthy Way
Instead of focusing on foods we should cut out, shift the focus to foods we should eat more of, like plenty of vegetables and fruit, high-fiber whole grains, satisfying protein and healthy fats. Although many of us are at home more often now, creating routine around meal times can be extremely helpful. We tend to eat healthier when we’re more mindful about our meals, plus having a plan for dinner means we’re less likely to order last-minute takeout.
The reality is that many of us will have to scale back our expectations of what we are able to take on right now. Whether you follow this plan exactly or use it as recipe inspiration, the idea is to help establish some healthy habits and try to get back to some of the healthy habits that help us feel our best. If you’re eating healthy and exercising regularly and still wondering “why can’t I lose weight?” stress might be the culprit. While there’s no magic way to make stress go away, try find ways to destress as much as possible and don’t forget to be kind to yourself if things don’t go perfectly as planned.
Read More:Your Food and Coronavirus Questions Answered
Foods to Eat More of to Lose Weight:
Foods that help you lose weight are foods help keep you full for longer, like those high in fiber and protein.
See More:Weight-Loss Friendly Foods
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (255 calories)
A.M. Snack (305 calories)
Lunch (384 calories)
P.M. Snack (141 calories)
Dinner (400 calories)
Evening Snack (34 calories)
Daily Totals:1,519 calories, 73 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,258 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 20 dry-roasted unsalted almonds to P.M. snack
Day 2
Breakfast (277 calories)
A.M. Snack (247 calories)
Lunch (393 calories)
P.M. Snack (174 calories)
Dinner (412 calories)
Meal-Prep Tip:Double theBasic Quinoarecipe to have leftovers for dinner tomorrow
Daily Totals:1,502 calories, 88 g protein, 136 g carbohydrates, 32 g fiber, 71 g fat, 1,820 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 1 tsp. unsalted butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1 whole-wheat dinner roll to lunch and increase to 2 servingsBasic Quinoaat dinner.
Day 3
Breakfast (293 calories)
A.M. Snack (101 calories)
P.M. Snack (206 calories)
Dinner (504 calories)
Daily Totals:1,531 calories, 67 g protein, 144 g carbohydrates, 31 g fiber, 78 g fat, 1,216 mg sodium
To Make it 2,000 Calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and at A.M. snack - increase to a large pear plus add 1/4 cup dry-roasted unsalted almonds.
Day 4
Breakfast (258 calories)
A.M. Snack (131 calories)
P.M. Snack (233 calories)
Dinner (498 calories)
Daily Totals:1,513 calories, 73 g protein, 123 g carbohydrates, 30 g fiber, 85 g fat, 1,816 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack, add 1 medium orange to lunch and increase to 1/4 cup almonds at P.M. snack.
Day 5
P.M. Snack (62 calories)
Dinner (478 calories)
Meal-Prep Tip:Reserve two servingsTabbouleh with Pan-Seared Chickento have for lunch on days 6 & 7
Daily Totals:1,526 calories, 76 g protein, 172 g carbohydrates, 29 g fiber, 62 g fat, 1,395 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 20 dry-roasted unsalted almonds to P.M. snack.
Day 6
Lunch (486 calories)
Dinner (420 calories)
Daily Totals:1,508 calories, 74 g protein, 117 g carbohydrates, 30 g fiber, 86 g fat, 1,478 mg sodium
To Make it 2,000 Calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and 30 dry-roasted unsalted almonds to A.M. snack.
Day 7
A.M. Snack (206 calories)
P.M. Snack (18 calories)
Dinner (506 calories)
Daily Totals:1,525 calories, 65 g protein, 121 g carbohydrates, 34 g fiber, 93 g fat, 1,780 mg sodium
To Make it 2,000 Calories:Add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add whole avocado, sliced, to dinner.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
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.
