In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Is Rheumatoid Arthritis?Rheumatoid Arthritis and DietHealthy Foods for Rheumatoid ArthritisMeal PrepDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
What Is Rheumatoid Arthritis?
Rheumatoid Arthritis and Diet
Healthy Foods for Rheumatoid Arthritis
Meal Prep
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
In this seven-day meal plan, we include a week of healthy anti-inflammatory recipes that aim to support healthy joints and reduce symptoms of rheumatoid arthritis. Because rheumatoid arthritis is an inflammatory disease, we included plenty ofanti-inflammatory foodslike omega-3-rich salmon, healthy fats from nuts and seeds, as well asantioxidant-rich fruits and vegetables.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.Why This Meal Plan Is Great for YouIf you’re overweight, losing weight may help alleviate some pressure on your joints. To promote weight loss (if that’s your goal), we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight at. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week—so if you’re feeling hungry at 1,500 calories, bump up the amount of calories until you feel satisfied.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.What Is Rheumatoid Arthritis?According to theAmerican College of Rheumatology, rheumatoid arthritis is an inflammatory autoimmune disease that causes your body to attack its own healthy tissue. Although it most commonly impacts the joints, rheumatoid arthritis can also cause inflammation in other areas of the body, like the skin and heart.Initial signs of rheumatoid arthritis often include swollen and painful joints, stiffness, fever and fatigue. If you have some of these symptoms, be sure to discuss it with your medical provider.Can What You Eat Help Treat Rheumatoid Arthritis?Although it most often requires medical intervention, natural treatments for rheumatoid arthritis include a healthy diet. Due to its inflammatory nature, the recommended rheumatoid arthritis diet is essentially theanti-inflammatory dietand theMediterranean diet.While eating a healthy diet won’t necessarily “cure” rheumatoid arthritis since it’s an autoimmune disease, both the Mediterranean diet and the anti-inflammatory diet are encouraged to help manage symptoms. The diets are very similar—both include plenty of fresh produce, healthy fats from seafood, avocados, nuts and seeds and whole grains while limiting ultra-processed foods, refined grains and excess sugar.Anti-Inflammatory RecipesHealthy Foods to Eat for Rheumatoid ArthritisWhile certain foods reduce inflammation and other foods tend to increase inflammation, it’s important to note that there may be individual trigger foods for you personally. For example, some people with rheumatoid arthritis might notice a certain food increases their pain, while a different person may have no issues with that particular food. Try to be in tune with your body and its reactions to best pinpoint your triggers.For most people, it’s recommended to increasehealthy fatsand omega-3-rich foods, like salmon, olive oil, nuts and seeds. Plus, focus on fruits and vegetables, especially those that are particularly nutrient-rich, like dark leafy greens and blue or purple fruits, like berries and pomegranate.To reduce inflammation,limit refined grains—like white flour and sugar—and ultra-processed foods, as they tend to be high in unhealthy trans fats. They also tend to be high in omega-6 fatty acids, which aren’t “bad” but are something we tend to eat too much of, which can cause inflammation.How to Meal-Prep Your Week of MealsMakeBerry Chia Puddingto have for breakfast on Days 2 through 4.PrepareChopped Veggie Grain Bowls with Turmeric Dressingto have for lunch on Days 2 through 5.Day 1Breakfast (299 calories)1 servingStrawberry-Mango-Banana SmoothieA.M. Snack (164 calories)1/4 cup dried walnut halvesLunch (361 calories)1 servingWhite Bean & Avocado Toast1 large pearP.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterDinner (484 calories)1 servingSalmon & Quinoa Bowls with Green Beans, Olives & FetaDaily Totals:1,500 calories, 56 g protein, 172 g carbohydrates, 39 g fiber, 77 g fat, 1,141 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 3 Tbsp. almond butter at P.M. snack.Day 2Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (131 calories)1 large pearDinner (432 calories)1 servingGrilled Chicken with Red Pepper-Pecan Romesco Sauce1/2 cup cooked brown riceDaily Totals:1,479 calories, 63 g protein, 178 g carbohydrates, 44 g fiber, 62 g fat, 777 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/3 cup dried walnut halves to A.M. snack.Day 3Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt1/4 cup blueberriesLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (164 calories)1/4 cup dried walnut halvesDinner (464 calories)1 servingKale & Avocado Salad with Blueberries & Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,524 calories, 67 g protein, 162 g carbohydrates, 40 g fiber, 73 g fat, 1,242 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add 1 medium apple to P.M. snack.Day 4Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (164 calories)1/4 cup dried walnut halvesDinner (540 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCucumber & Avocado SaladDaily Totals:1,508 calories, 62 g protein, 150 g carbohydrates, 42 g fiber, 79 g fat, 1,096 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.Day 5Breakfast (282 calories)1 cup low-fat plain Greek yogurt1/4 cup blueberries2 Tbsp. chopped walnutsA.M. Snack (131 calories)1 large pearLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsDinner (504 calories)1 servingSheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables1 servingBasic QuinoaDaily Totals:1,491 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 66 g fat, 664 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/3 cup dried walnut halves to P.M. snack.Day 6Breakfast (299 calories)1 servingStrawberry-Mango-Banana SmoothieA.M. Snack (291 calories)1 medium apple2 Tbsp. almond butterLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (131 calories)1 large pearDinner (442 calories)1 servingStrawberry Chicken Salad with Mint & Goat CheeseDaily Totals:1,510 calories, 56 g protein, 173 g carbohydrates, 43 g fiber, 76 g fat, 876 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and 1/4 dry-roasted unsalted almonds to P.M. snack.Day 7Breakfast (299 calories)1 servingStrawberry-Mango-Banana SmoothieA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (234 calories)1 cup low-fat plain Greek yogurt1/4 cup blueberries1 Tbsp. chopped walnutsDinner (402 calories)1 servingSouthwestern Cauliflower Rice Bowls with Shrimp & Avocado CremaDaily Totals:1,489 calories, 81 g protein, 141 g carbohydrates, 38 g fiber, 75 g fat, 779 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.
In this seven-day meal plan, we include a week of healthy anti-inflammatory recipes that aim to support healthy joints and reduce symptoms of rheumatoid arthritis. Because rheumatoid arthritis is an inflammatory disease, we included plenty ofanti-inflammatory foodslike omega-3-rich salmon, healthy fats from nuts and seeds, as well asantioxidant-rich fruits and vegetables.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.Why This Meal Plan Is Great for YouIf you’re overweight, losing weight may help alleviate some pressure on your joints. To promote weight loss (if that’s your goal), we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight at. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week—so if you’re feeling hungry at 1,500 calories, bump up the amount of calories until you feel satisfied.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.What Is Rheumatoid Arthritis?According to theAmerican College of Rheumatology, rheumatoid arthritis is an inflammatory autoimmune disease that causes your body to attack its own healthy tissue. Although it most commonly impacts the joints, rheumatoid arthritis can also cause inflammation in other areas of the body, like the skin and heart.Initial signs of rheumatoid arthritis often include swollen and painful joints, stiffness, fever and fatigue. If you have some of these symptoms, be sure to discuss it with your medical provider.Can What You Eat Help Treat Rheumatoid Arthritis?Although it most often requires medical intervention, natural treatments for rheumatoid arthritis include a healthy diet. Due to its inflammatory nature, the recommended rheumatoid arthritis diet is essentially theanti-inflammatory dietand theMediterranean diet.While eating a healthy diet won’t necessarily “cure” rheumatoid arthritis since it’s an autoimmune disease, both the Mediterranean diet and the anti-inflammatory diet are encouraged to help manage symptoms. The diets are very similar—both include plenty of fresh produce, healthy fats from seafood, avocados, nuts and seeds and whole grains while limiting ultra-processed foods, refined grains and excess sugar.Anti-Inflammatory RecipesHealthy Foods to Eat for Rheumatoid ArthritisWhile certain foods reduce inflammation and other foods tend to increase inflammation, it’s important to note that there may be individual trigger foods for you personally. For example, some people with rheumatoid arthritis might notice a certain food increases their pain, while a different person may have no issues with that particular food. Try to be in tune with your body and its reactions to best pinpoint your triggers.For most people, it’s recommended to increasehealthy fatsand omega-3-rich foods, like salmon, olive oil, nuts and seeds. Plus, focus on fruits and vegetables, especially those that are particularly nutrient-rich, like dark leafy greens and blue or purple fruits, like berries and pomegranate.To reduce inflammation,limit refined grains—like white flour and sugar—and ultra-processed foods, as they tend to be high in unhealthy trans fats. They also tend to be high in omega-6 fatty acids, which aren’t “bad” but are something we tend to eat too much of, which can cause inflammation.How to Meal-Prep Your Week of MealsMakeBerry Chia Puddingto have for breakfast on Days 2 through 4.PrepareChopped Veggie Grain Bowls with Turmeric Dressingto have for lunch on Days 2 through 5.Day 1Breakfast (299 calories)1 servingStrawberry-Mango-Banana SmoothieA.M. Snack (164 calories)1/4 cup dried walnut halvesLunch (361 calories)1 servingWhite Bean & Avocado Toast1 large pearP.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterDinner (484 calories)1 servingSalmon & Quinoa Bowls with Green Beans, Olives & FetaDaily Totals:1,500 calories, 56 g protein, 172 g carbohydrates, 39 g fiber, 77 g fat, 1,141 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 3 Tbsp. almond butter at P.M. snack.Day 2Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (131 calories)1 large pearDinner (432 calories)1 servingGrilled Chicken with Red Pepper-Pecan Romesco Sauce1/2 cup cooked brown riceDaily Totals:1,479 calories, 63 g protein, 178 g carbohydrates, 44 g fiber, 62 g fat, 777 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/3 cup dried walnut halves to A.M. snack.Day 3Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt1/4 cup blueberriesLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (164 calories)1/4 cup dried walnut halvesDinner (464 calories)1 servingKale & Avocado Salad with Blueberries & Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,524 calories, 67 g protein, 162 g carbohydrates, 40 g fiber, 73 g fat, 1,242 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add 1 medium apple to P.M. snack.Day 4Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (164 calories)1/4 cup dried walnut halvesDinner (540 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCucumber & Avocado SaladDaily Totals:1,508 calories, 62 g protein, 150 g carbohydrates, 42 g fiber, 79 g fat, 1,096 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.Day 5Breakfast (282 calories)1 cup low-fat plain Greek yogurt1/4 cup blueberries2 Tbsp. chopped walnutsA.M. Snack (131 calories)1 large pearLunch (367 calories)1 servingChopped Veggie Grain Bowls with Turmeric Dressing1 medium orangeP.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsDinner (504 calories)1 servingSheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables1 servingBasic QuinoaDaily Totals:1,491 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 66 g fat, 664 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/3 cup dried walnut halves to P.M. snack.Day 6Breakfast (299 calories)1 servingStrawberry-Mango-Banana SmoothieA.M. Snack (291 calories)1 medium apple2 Tbsp. almond butterLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (131 calories)1 large pearDinner (442 calories)1 servingStrawberry Chicken Salad with Mint & Goat CheeseDaily Totals:1,510 calories, 56 g protein, 173 g carbohydrates, 43 g fiber, 76 g fat, 876 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and 1/4 dry-roasted unsalted almonds to P.M. snack.Day 7Breakfast (299 calories)1 servingStrawberry-Mango-Banana SmoothieA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (234 calories)1 cup low-fat plain Greek yogurt1/4 cup blueberries1 Tbsp. chopped walnutsDinner (402 calories)1 servingSouthwestern Cauliflower Rice Bowls with Shrimp & Avocado CremaDaily Totals:1,489 calories, 81 g protein, 141 g carbohydrates, 38 g fiber, 75 g fat, 779 mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.
In this seven-day meal plan, we include a week of healthy anti-inflammatory recipes that aim to support healthy joints and reduce symptoms of rheumatoid arthritis. Because rheumatoid arthritis is an inflammatory disease, we included plenty ofanti-inflammatory foodslike omega-3-rich salmon, healthy fats from nuts and seeds, as well asantioxidant-rich fruits and vegetables.
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.
If you’re overweight, losing weight may help alleviate some pressure on your joints. To promote weight loss (if that’s your goal), we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight at. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week—so if you’re feeling hungry at 1,500 calories, bump up the amount of calories until you feel satisfied.
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.
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.
According to theAmerican College of Rheumatology, rheumatoid arthritis is an inflammatory autoimmune disease that causes your body to attack its own healthy tissue. Although it most commonly impacts the joints, rheumatoid arthritis can also cause inflammation in other areas of the body, like the skin and heart.
Initial signs of rheumatoid arthritis often include swollen and painful joints, stiffness, fever and fatigue. If you have some of these symptoms, be sure to discuss it with your medical provider.
Can What You Eat Help Treat Rheumatoid Arthritis?
Although it most often requires medical intervention, natural treatments for rheumatoid arthritis include a healthy diet. Due to its inflammatory nature, the recommended rheumatoid arthritis diet is essentially theanti-inflammatory dietand theMediterranean diet.
While eating a healthy diet won’t necessarily “cure” rheumatoid arthritis since it’s an autoimmune disease, both the Mediterranean diet and the anti-inflammatory diet are encouraged to help manage symptoms. The diets are very similar—both include plenty of fresh produce, healthy fats from seafood, avocados, nuts and seeds and whole grains while limiting ultra-processed foods, refined grains and excess sugar.
Anti-Inflammatory Recipes
Healthy Foods to Eat for Rheumatoid Arthritis
While certain foods reduce inflammation and other foods tend to increase inflammation, it’s important to note that there may be individual trigger foods for you personally. For example, some people with rheumatoid arthritis might notice a certain food increases their pain, while a different person may have no issues with that particular food. Try to be in tune with your body and its reactions to best pinpoint your triggers.
For most people, it’s recommended to increasehealthy fatsand omega-3-rich foods, like salmon, olive oil, nuts and seeds. Plus, focus on fruits and vegetables, especially those that are particularly nutrient-rich, like dark leafy greens and blue or purple fruits, like berries and pomegranate.
To reduce inflammation,limit refined grains—like white flour and sugar—and ultra-processed foods, as they tend to be high in unhealthy trans fats. They also tend to be high in omega-6 fatty acids, which aren’t “bad” but are something we tend to eat too much of, which can cause inflammation.
How to Meal-Prep Your Week of Meals
Breakfast (299 calories)
A.M. Snack (164 calories)
Lunch (361 calories)
P.M. Snack (193 calories)
Dinner (484 calories)
Daily Totals:1,500 calories, 56 g protein, 172 g carbohydrates, 39 g fiber, 77 g fat, 1,141 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 3 Tbsp. almond butter at P.M. snack.
Breakfast (343 calories)
A.M. Snack (206 calories)
Lunch (367 calories)
P.M. Snack (131 calories)
Dinner (432 calories)
Daily Totals:1,479 calories, 63 g protein, 178 g carbohydrates, 44 g fiber, 62 g fat, 777 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/3 cup dried walnut halves to A.M. snack.
A.M. Snack (187 calories)
P.M. Snack (164 calories)
Dinner (464 calories)
Daily Totals:1,524 calories, 67 g protein, 162 g carbohydrates, 40 g fiber, 73 g fat, 1,242 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add 1 medium apple to P.M. snack.
A.M. Snack (95 calories)
Dinner (540 calories)
Daily Totals:1,508 calories, 62 g protein, 150 g carbohydrates, 42 g fiber, 79 g fat, 1,096 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Breakfast (282 calories)
A.M. Snack (131 calories)
P.M. Snack (206 calories)
Dinner (504 calories)
Daily Totals:1,491 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 66 g fat, 664 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/3 cup dried walnut halves to P.M. snack.
A.M. Snack (291 calories)
Lunch (347 calories)
Dinner (442 calories)
Daily Totals:1,510 calories, 56 g protein, 173 g carbohydrates, 43 g fiber, 76 g fat, 876 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and 1/4 dry-roasted unsalted almonds to P.M. snack.
P.M. Snack (234 calories)
Dinner (402 calories)
Daily Totals:1,489 calories, 81 g protein, 141 g carbohydrates, 38 g fiber, 75 g fat, 779 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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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.
