In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10Day 11Day 12Day 13Day 14Day 15Day 16Day 17Day 18Day 19Day 20Day 21Day 22Day 23Day 24Day 25Day 26Day 27Day 28Day 29Day 30
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer.Over the next month, you’ll spend more time grilling instead of standing over a stove. You’ll also find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity. And because the fruits and vegetables are so tasty this time of year, there’s not a lot of prep work or seasoning needed.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’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.Why This Meal Plan Is Great for YouIf you’re following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight. 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.Tips to Simplify Your Meal RoutinePlan Ahead:Spending some time at the beginning of the weekroughly planningwhat you’ll have for each meal can make a huge difference if you’re trying to eat healthier. It tends to reduce impulsive takeout dinners—and you won’t have to ask the dreaded daily “What should I cook for dinner?” question. In this plan, we mapped out 30 days, but if that feels overwhelming, then start with planning just a few days at a time and go from there.Shop with a List:If you plan a few meals ahead of time andmake a grocery list, you’ll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because you’re less likely to impulse-buy.Include No-Cook Meals:Summer is a great time forno-cook meals. Pantry staples, like canned beans, can make a quick lunch when tossed over some greens. Because summer produce is so fresh and delicious, it’s perfect for simple and easy meals.Stock Your Pantry:Awell-stocked pantryis super helpful if you’re trying to quickly get a meal on the table. Canned beans, whole grains—like quinoa and brown rice—plus an array of herbs and spices are the staples of many basic meals.Consider a CSA:Community Supported Agriculture shares, or CSAs, provide an excellent way to support your local farmer, up your produce intake and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you’ll always have access to local produce and won’t have to constantly wonder what’s in season. And don’t forget your local farmers market! It’s another great way to support your local farmers and get the freshest seasonal produce onto your table.Download Printable Meal PlanHow to Meal-Prep Your Week of MealsMakeBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.PrepareMuffin-Tin Omelets with Feta & Peppersto have for breakfast throughout this week. Freeze 4 servings to have later this month.Day 1Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (131 calories)1 large pearDinner (380 calories)1 servingGrilled Salmon with Sweet Peppers½ cup cooked brown riceDaily Totals:1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodiumTo make it 2,000 calories:Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (282 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries2 Tbsp. chopped walnutsLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (95 calories)1 medium appleDinner (483 calories)1 servingHerb-Grilled Chicken FritesDaily Totals:1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodiumTo make it 2,000 calories:Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 3Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (282 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries2 Tbsp. chopped walnutsLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (163 calories)1 medium peach8 walnut halvesDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodiumTo make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 4Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (234 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries1 Tbsp. chopped walnutsLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (59 calories)1 medium peachDinner (584 calories)1 servingGrilled Chicken Tacos with Slaw & Lime Crema1 servingGuacamole Chopped SaladDaily Totals:1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodiumTo make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add ¼ cup walnut halves to P.M. snack.Day 5Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (275 calories)1 cup low-fat plain Greek yogurt1 Tbsp. chopped walnuts1 cup blackberriesLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (383 calories)1 servingChicken Caesar Pasta SaladMeal-Prep Tip:Reserve 2 servings of theChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.Daily Totals:1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodiumTo make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 servingCucumber & Avocado Saladto dinner.Day 6Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (383 calories)1 servingChicken Caesar Pasta SaladP.M. Snack (119 calories)1 (5-oz.) container low-fat plain Greek yogurt¼ cup raspberriesDinner (459 calories)1 servingSpring Green Frittata1 servingGuacamole Chopped SaladDaily Totals:1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodiumTo make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.Day 7Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (383 calories)1 servingChicken Caesar Pasta SaladP.M. Snack (135 calories)1 plum8 walnut halvesDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodiumTo make it 2,000 calories:Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.How to Meal-Prep Your Week of MealsMakeSpicy Slaw Bowls with Shrimp & Edamameto have for lunch on Days 9 through 12.Day 8Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (268 calories)1 cup blackberries¼ cup unsalted dry-roasted almondsLunch (364 calories)1 servingWhite Bean & Avocado Toast1 (5-oz.) container low-fat plain Greek yogurt1 plumP.M. Snack (164 calories)¼ cup walnut halvesDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon & Creamy Garlic DressingDaily Totals:1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodiumTo make it 2,000 calories:Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.Day 9Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (215 calories)½ cup raspberries14 walnut halvesDinner (391 calories)1 servingChicken & Veggie FajitasDaily Totals:1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodiumTo make it 2,000 calories:Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 10Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (64 calories)1 cup raspberriesLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (324 calories)1 cup blackberries20 walnut halvesDinner (442 calories)1 servingGrilled Flank Steak with Tomato Salad1-oz. slice whole-wheat baguetteDaily Totals:1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodiumTo make it 2,000 calories:Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Day 11Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (270 calories)1 cup raspberries¼ cup unsalted dry-roasted almondsLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (135 calories)1 plum8 walnut halvesDinner (418 calories)1 servingGrilled Pizza with Summer Squash, Feta & BasilDaily Totals:1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 12Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (237 calories)1 plum¼ cup unsalted dry-roasted almondsDinner (518 calories)1 servingOne-Pot Chicken Pesto Pasta with AsparagusMeal-Prep Tip:Reserve 2 servings of theOne-Pot Chicken Pesto Pasta with Asparagusto have for lunch on Days 13 and 14.Daily Totals:1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 13Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (62 calories)1 cup blackberriesLunch (518 calories)1 servingOne-Pot Chicken Pesto Pasta with AsparagusP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (408 calories)1 servingBetter-Than-Takeout Burgers with Sweet Potato FriesDaily Totals:1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodiumTo make it 2,000 calories:Add 30 almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 14Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (165 calories)1 (5-oz.) container low-fat plain Greek yogurt1 cup blackberriesLunch (518 calories)1 servingOne-Pot Chicken Pesto Pasta with AsparagusP.M. Snack (64 calories)1 cup raspberriesDinner (412 calories)1 servingCobb Salad with Herb-Rubbed ChickenDaily Totals:1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.How to Meal-Prep Your Week of MealsMakeSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.PrepareCinnamon-Roll Overnight Oatsto have for breakfast on Days 16 through 20.Day 15Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (274 calories)⅓ cup walnut halves1 medium peachDinner (405 calories)1 servingSimple Grilled Salmon & Vegetables½ cup cooked brown riceDaily Totals:1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fat, 1,452 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 16Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (293 calories)1 cup blackberries30 unsalted dry-roasted almondsDinner (432 calories)1 servingChicken, Brussels Sprouts & Mushroom SaladDaily Totals:1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fat, 1,439 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack, increase to 40 almonds at P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Day 17Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (253 calories)¾ cup blackberries¼ cup unsalted dry-roasted almondsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (64 calories)1 cup raspberriesDinner (499 calories)1 servingBruschetta Chicken PastaDaily Totals:1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fat, 1,697 mg sodiumTo make it 2,000 calories:Add 30 almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 18Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (59 calories)1 medium peachLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (167 calories)1 cup blackberries½ cup low-fat plain Greek yogurtDinner (584 calories)1 servingGrilled Chicken Tacos with Slaw & Lime Crema1 servingGuacamole Chopped SaladDaily Totals:1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fat, 1,932 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 30 almonds to A.M. snack.Day 19Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (131 calories)1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (277 calories)1 cup blueberries25 unsalted dry-roasted almondsDinner (413 calories)1 servingSpring Green Frittata1 servingCucumber & Avocado SaladDaily Totals:1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fat, 1,582 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 30 almonds to A.M. snack.Day 20Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (237 calories)1 plum¼ cup unsalted dry-roasted almondsLunch (383 calories)1 servingVeggie & Hummus Sandwich1 medium peachP.M. Snack (59 calories)1 cup raspberriesDinner (495 calories)1 servingPeanut Zucchini Noodle Salad with Chicken2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fat, 1,705 mg sodiumTo make it 2,000 calories:Add ¼ cup almonds to P.M. snack and add 1 whole avocado, sliced, to dinner.Day 21Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (383 calories)1 servingVeggie & Hummus Sandwich1 medium peachP.M. Snack (164 calories)¼ cup walnut halvesDinner (449 calories)1 servingSpeedy Crab Cakes1 servingCitrus-Arugula SaladDaily Totals:1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fat, 1,443 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to ⅓ cup almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.How to Meal-Prep Your Week of MealsMakeChicken Caprese Pasta Salad Bowlsto have for lunch on Days 23 through 26.Day 22Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (62 calories)1 cup blackberriesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (270 calories)1 cup raspberries¼ cup unsalted dry-roasted almondsDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fat, 1,359 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 23Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (62 calories)1 cup blackberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (129 calories)1 cup raspberries5 walnut halvesDinner (507 calories)1 servingGrilled Chicken with Red Pepper-Pecan Romesco Sauce1 servingCucumber & Avocado SaladDaily Totals:1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fat, 1,562 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ⅓ cup almonds to A.M. snack.Day 24Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (64 calories)1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (167 calories)1 cup blackberries8 walnut halvesDinner (442 calories)1 servingGrilled Flank Steak with Tomato Salad1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fat, 1,096 mg sodiumTo make it 2,000 calories:Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.Day 25Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food StylingBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (64 calories)1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (167 calories)1 cup blackberries8 walnut halvesDinner (421 calories)1 servingSpicy Shrimp TacosDaily Totals:1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fat, 1,405 mg sodiumTo make it 2,000 calories:Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.Day 26Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (129 calories)1 cup raspberries5 walnut halvesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (131 calories)1 large pearDinner (418 calories)1 servingGrilled Pizza with Summer Squash, Feta & BasilDaily Totals:1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fat, 1,537 mg sodiumTo make it 2,000 calories:Increase to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch and add ⅓ cup almonds to P.M. snack.Day 27Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (163 calories)1 medium peach8 walnut halvesLunch (364 calories)1 servingWhite Bean & Avocado Toast1 (5-oz.) container low-fat plain Greek yogurt1 plumP.M. Snack (272 calories)⅓ cup unsalted dry-roasted almondsDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fat, 1,381 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 plum to P.M. snack and add a 2-oz. slice of whole-wheat baguette to dinner.Day 28Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (59 calories)1 medium peachLunch (364 calories)1 servingWhite Bean & Avocado Toast1 (5-oz.) container low-fat plain Greek yogurt1 plumP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (595 calories)1 servingQuinoa-Stuffed Peppers1 servingGuacamole Chopped SaladMeal-Prep Tip:Reserve 2 servings of theQuinoa-Stuffed Peppersto have for lunch on Days 29 and 30.Daily Totals:1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fat, 1,384 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack.Day 29Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingQuinoa-Stuffed Peppers1 medium peachP.M. Snack (164 calories)¼ cup walnut halvesDinner (442 calories)1 servingGrilled Salmon with Sweet Peppers¾ cup cooked brown riceDaily Totals:1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fat, 762 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 30Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingQuinoa-Stuffed Peppers1 medium peachP.M. Snack (59 calories)¾ cup blueberriesDinner (540 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCucumber & Avocado SaladDaily Totals:1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fat, 1,259 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ⅓ cup almonds to 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer.Over the next month, you’ll spend more time grilling instead of standing over a stove. You’ll also find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity. And because the fruits and vegetables are so tasty this time of year, there’s not a lot of prep work or seasoning needed.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’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.Why This Meal Plan Is Great for YouIf you’re following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight. 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.Tips to Simplify Your Meal RoutinePlan Ahead:Spending some time at the beginning of the weekroughly planningwhat you’ll have for each meal can make a huge difference if you’re trying to eat healthier. It tends to reduce impulsive takeout dinners—and you won’t have to ask the dreaded daily “What should I cook for dinner?” question. In this plan, we mapped out 30 days, but if that feels overwhelming, then start with planning just a few days at a time and go from there.Shop with a List:If you plan a few meals ahead of time andmake a grocery list, you’ll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because you’re less likely to impulse-buy.Include No-Cook Meals:Summer is a great time forno-cook meals. Pantry staples, like canned beans, can make a quick lunch when tossed over some greens. Because summer produce is so fresh and delicious, it’s perfect for simple and easy meals.Stock Your Pantry:Awell-stocked pantryis super helpful if you’re trying to quickly get a meal on the table. Canned beans, whole grains—like quinoa and brown rice—plus an array of herbs and spices are the staples of many basic meals.Consider a CSA:Community Supported Agriculture shares, or CSAs, provide an excellent way to support your local farmer, up your produce intake and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you’ll always have access to local produce and won’t have to constantly wonder what’s in season. And don’t forget your local farmers market! It’s another great way to support your local farmers and get the freshest seasonal produce onto your table.Download Printable Meal PlanHow to Meal-Prep Your Week of MealsMakeBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.PrepareMuffin-Tin Omelets with Feta & Peppersto have for breakfast throughout this week. Freeze 4 servings to have later this month.Day 1Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (131 calories)1 large pearDinner (380 calories)1 servingGrilled Salmon with Sweet Peppers½ cup cooked brown riceDaily Totals:1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodiumTo make it 2,000 calories:Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (282 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries2 Tbsp. chopped walnutsLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (95 calories)1 medium appleDinner (483 calories)1 servingHerb-Grilled Chicken FritesDaily Totals:1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodiumTo make it 2,000 calories:Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 3Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (282 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries2 Tbsp. chopped walnutsLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (163 calories)1 medium peach8 walnut halvesDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodiumTo make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 4Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (234 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries1 Tbsp. chopped walnutsLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (59 calories)1 medium peachDinner (584 calories)1 servingGrilled Chicken Tacos with Slaw & Lime Crema1 servingGuacamole Chopped SaladDaily Totals:1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodiumTo make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add ¼ cup walnut halves to P.M. snack.Day 5Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (275 calories)1 cup low-fat plain Greek yogurt1 Tbsp. chopped walnuts1 cup blackberriesLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (383 calories)1 servingChicken Caesar Pasta SaladMeal-Prep Tip:Reserve 2 servings of theChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.Daily Totals:1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodiumTo make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 servingCucumber & Avocado Saladto dinner.Day 6Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (383 calories)1 servingChicken Caesar Pasta SaladP.M. Snack (119 calories)1 (5-oz.) container low-fat plain Greek yogurt¼ cup raspberriesDinner (459 calories)1 servingSpring Green Frittata1 servingGuacamole Chopped SaladDaily Totals:1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodiumTo make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.Day 7Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (383 calories)1 servingChicken Caesar Pasta SaladP.M. Snack (135 calories)1 plum8 walnut halvesDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodiumTo make it 2,000 calories:Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.How to Meal-Prep Your Week of MealsMakeSpicy Slaw Bowls with Shrimp & Edamameto have for lunch on Days 9 through 12.Day 8Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (268 calories)1 cup blackberries¼ cup unsalted dry-roasted almondsLunch (364 calories)1 servingWhite Bean & Avocado Toast1 (5-oz.) container low-fat plain Greek yogurt1 plumP.M. Snack (164 calories)¼ cup walnut halvesDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon & Creamy Garlic DressingDaily Totals:1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodiumTo make it 2,000 calories:Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.Day 9Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (215 calories)½ cup raspberries14 walnut halvesDinner (391 calories)1 servingChicken & Veggie FajitasDaily Totals:1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodiumTo make it 2,000 calories:Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 10Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (64 calories)1 cup raspberriesLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (324 calories)1 cup blackberries20 walnut halvesDinner (442 calories)1 servingGrilled Flank Steak with Tomato Salad1-oz. slice whole-wheat baguetteDaily Totals:1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodiumTo make it 2,000 calories:Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Day 11Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (270 calories)1 cup raspberries¼ cup unsalted dry-roasted almondsLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (135 calories)1 plum8 walnut halvesDinner (418 calories)1 servingGrilled Pizza with Summer Squash, Feta & BasilDaily Totals:1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 12Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (364 calories)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (237 calories)1 plum¼ cup unsalted dry-roasted almondsDinner (518 calories)1 servingOne-Pot Chicken Pesto Pasta with AsparagusMeal-Prep Tip:Reserve 2 servings of theOne-Pot Chicken Pesto Pasta with Asparagusto have for lunch on Days 13 and 14.Daily Totals:1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 13Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (62 calories)1 cup blackberriesLunch (518 calories)1 servingOne-Pot Chicken Pesto Pasta with AsparagusP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (408 calories)1 servingBetter-Than-Takeout Burgers with Sweet Potato FriesDaily Totals:1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodiumTo make it 2,000 calories:Add 30 almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 14Breakfast (320 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced2 Tbsp. chopped walnutsA.M. Snack (165 calories)1 (5-oz.) container low-fat plain Greek yogurt1 cup blackberriesLunch (518 calories)1 servingOne-Pot Chicken Pesto Pasta with AsparagusP.M. Snack (64 calories)1 cup raspberriesDinner (412 calories)1 servingCobb Salad with Herb-Rubbed ChickenDaily Totals:1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.How to Meal-Prep Your Week of MealsMakeSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.PrepareCinnamon-Roll Overnight Oatsto have for breakfast on Days 16 through 20.Day 15Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (274 calories)⅓ cup walnut halves1 medium peachDinner (405 calories)1 servingSimple Grilled Salmon & Vegetables½ cup cooked brown riceDaily Totals:1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fat, 1,452 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 16Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (293 calories)1 cup blackberries30 unsalted dry-roasted almondsDinner (432 calories)1 servingChicken, Brussels Sprouts & Mushroom SaladDaily Totals:1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fat, 1,439 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack, increase to 40 almonds at P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Day 17Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (253 calories)¾ cup blackberries¼ cup unsalted dry-roasted almondsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (64 calories)1 cup raspberriesDinner (499 calories)1 servingBruschetta Chicken PastaDaily Totals:1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fat, 1,697 mg sodiumTo make it 2,000 calories:Add 30 almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 18Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (59 calories)1 medium peachLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (167 calories)1 cup blackberries½ cup low-fat plain Greek yogurtDinner (584 calories)1 servingGrilled Chicken Tacos with Slaw & Lime Crema1 servingGuacamole Chopped SaladDaily Totals:1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fat, 1,932 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 30 almonds to A.M. snack.Day 19Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (131 calories)1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (277 calories)1 cup blueberries25 unsalted dry-roasted almondsDinner (413 calories)1 servingSpring Green Frittata1 servingCucumber & Avocado SaladDaily Totals:1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fat, 1,582 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 30 almonds to A.M. snack.Day 20Breakfast (321 calories)1 servingCinnamon-Roll Overnight Oats¾ cup low-fat plain Greek yogurtA.M. Snack (237 calories)1 plum¼ cup unsalted dry-roasted almondsLunch (383 calories)1 servingVeggie & Hummus Sandwich1 medium peachP.M. Snack (59 calories)1 cup raspberriesDinner (495 calories)1 servingPeanut Zucchini Noodle Salad with Chicken2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fat, 1,705 mg sodiumTo make it 2,000 calories:Add ¼ cup almonds to P.M. snack and add 1 whole avocado, sliced, to dinner.Day 21Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (383 calories)1 servingVeggie & Hummus Sandwich1 medium peachP.M. Snack (164 calories)¼ cup walnut halvesDinner (449 calories)1 servingSpeedy Crab Cakes1 servingCitrus-Arugula SaladDaily Totals:1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fat, 1,443 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to ⅓ cup almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.How to Meal-Prep Your Week of MealsMakeChicken Caprese Pasta Salad Bowlsto have for lunch on Days 23 through 26.Day 22Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (62 calories)1 cup blackberriesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (270 calories)1 cup raspberries¼ cup unsalted dry-roasted almondsDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fat, 1,359 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 23Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (62 calories)1 cup blackberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (129 calories)1 cup raspberries5 walnut halvesDinner (507 calories)1 servingGrilled Chicken with Red Pepper-Pecan Romesco Sauce1 servingCucumber & Avocado SaladDaily Totals:1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fat, 1,562 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ⅓ cup almonds to A.M. snack.Day 24Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (64 calories)1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (167 calories)1 cup blackberries8 walnut halvesDinner (442 calories)1 servingGrilled Flank Steak with Tomato Salad1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fat, 1,096 mg sodiumTo make it 2,000 calories:Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.Day 25Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food StylingBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (64 calories)1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (167 calories)1 cup blackberries8 walnut halvesDinner (421 calories)1 servingSpicy Shrimp TacosDaily Totals:1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fat, 1,405 mg sodiumTo make it 2,000 calories:Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.Day 26Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (129 calories)1 cup raspberries5 walnut halvesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (131 calories)1 large pearDinner (418 calories)1 servingGrilled Pizza with Summer Squash, Feta & BasilDaily Totals:1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fat, 1,537 mg sodiumTo make it 2,000 calories:Increase to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch and add ⅓ cup almonds to P.M. snack.Day 27Breakfast (285 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium peachA.M. Snack (163 calories)1 medium peach8 walnut halvesLunch (364 calories)1 servingWhite Bean & Avocado Toast1 (5-oz.) container low-fat plain Greek yogurt1 plumP.M. Snack (272 calories)⅓ cup unsalted dry-roasted almondsDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fat, 1,381 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 plum to P.M. snack and add a 2-oz. slice of whole-wheat baguette to dinner.Day 28Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (59 calories)1 medium peachLunch (364 calories)1 servingWhite Bean & Avocado Toast1 (5-oz.) container low-fat plain Greek yogurt1 plumP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (595 calories)1 servingQuinoa-Stuffed Peppers1 servingGuacamole Chopped SaladMeal-Prep Tip:Reserve 2 servings of theQuinoa-Stuffed Peppersto have for lunch on Days 29 and 30.Daily Totals:1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fat, 1,384 mg sodiumTo make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack.Day 29Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingQuinoa-Stuffed Peppers1 medium peachP.M. Snack (164 calories)¼ cup walnut halvesDinner (442 calories)1 servingGrilled Salmon with Sweet Peppers¾ cup cooked brown riceDaily Totals:1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fat, 762 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 30Breakfast (287 calories)1 servingMuesli with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingQuinoa-Stuffed Peppers1 medium peachP.M. Snack (59 calories)¾ cup blueberriesDinner (540 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCucumber & Avocado SaladDaily Totals:1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fat, 1,259 mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ⅓ cup almonds to P.M. snack.
For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer.
Over the next month, you’ll spend more time grilling instead of standing over a stove. You’ll also find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity. And because the fruits and vegetables are so tasty this time of year, there’s not a lot of prep work or seasoning needed.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’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.
If you’re following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight. 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.
Tips to Simplify Your Meal Routine
Download Printable Meal Plan
How to Meal-Prep Your Week of Meals
Breakfast (296 calories)
A.M. Snack (268 calories)
Lunch (430 calories)
P.M. Snack (131 calories)
Dinner (380 calories)
Daily Totals:1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium
To make it 2,000 calories:Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (287 calories)
A.M. Snack (282 calories)
Lunch (337 calories)
P.M. Snack (95 calories)
Dinner (483 calories)
Daily Totals:1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium
To make it 2,000 calories:Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
Breakfast (285 calories)
P.M. Snack (163 calories)
Dinner (449 calories)
Daily Totals:1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium
To make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
A.M. Snack (234 calories)
P.M. Snack (59 calories)
Dinner (584 calories)
Daily Totals:1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium
To make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add ¼ cup walnut halves to P.M. snack.
A.M. Snack (275 calories)
P.M. Snack (206 calories)
Dinner (383 calories)
Meal-Prep Tip:Reserve 2 servings of theChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.
Daily Totals:1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium
To make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 servingCucumber & Avocado Saladto dinner.
A.M. Snack (248 calories)
Lunch (383 calories)
P.M. Snack (119 calories)
Dinner (459 calories)
Daily Totals:1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium
To make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.
P.M. Snack (135 calories)
Dinner (439 calories)
Daily Totals:1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium
To make it 2,000 calories:Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (320 calories)
Lunch (364 calories)
P.M. Snack (164 calories)
Dinner (409 calories)
Daily Totals:1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodium
To make it 2,000 calories:Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (324 calories)
A.M. Snack (206 calories)
P.M. Snack (215 calories)
Dinner (391 calories)
Daily Totals:1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodium
To make it 2,000 calories:Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Ali Redmond
A.M. Snack (64 calories)
P.M. Snack (324 calories)
Dinner (442 calories)
Daily Totals:1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodium
To make it 2,000 calories:Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
A.M. Snack (270 calories)
Dinner (418 calories)
Daily Totals:1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
P.M. Snack (237 calories)
Dinner (518 calories)
Meal-Prep Tip:Reserve 2 servings of theOne-Pot Chicken Pesto Pasta with Asparagusto have for lunch on Days 13 and 14.
Daily Totals:1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodium
To make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (62 calories)
Lunch (518 calories)
Dinner (408 calories)
Daily Totals:1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodium
To make it 2,000 calories:Add 30 almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (165 calories)
P.M. Snack (64 calories)
Dinner (412 calories)
Daily Totals:1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Lunch (325 calories)
P.M. Snack (274 calories)
Dinner (405 calories)
Daily Totals:1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fiber, 85 g fat, 1,452 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (321 calories)
Lunch (374 calories)
1 servingSpinach & Strawberry Meal-Prep Salad
P.M. Snack (293 calories)
Dinner (432 calories)
Daily Totals:1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fiber, 84 g fat, 1,439 mg sodium
To make it 2,000 calories:Add ⅓ cup almonds to A.M. snack, increase to 40 almonds at P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
A.M. Snack (253 calories)
Dinner (499 calories)
Daily Totals:1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fiber, 68 g fat, 1,697 mg sodium
A.M. Snack (59 calories)
P.M. Snack (167 calories)
Daily Totals:1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fiber, 68 g fat, 1,932 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 30 almonds to A.M. snack.
A.M. Snack (131 calories)
P.M. Snack (277 calories)
Dinner (413 calories)
Daily Totals:1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fiber, 79 g fat, 1,582 mg sodium
A.M. Snack (237 calories)
Dinner (495 calories)
Daily Totals:1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fiber, 74 g fat, 1,705 mg sodium
To make it 2,000 calories:Add ¼ cup almonds to P.M. snack and add 1 whole avocado, sliced, to dinner.
Daily Totals:1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fiber, 94 g fat, 1,443 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to ⅓ cup almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
P.M. Snack (270 calories)
Daily Totals:1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fiber, 87 g fat, 1,359 mg sodium
Lunch (514 calories)
P.M. Snack (129 calories)
Dinner (507 calories)
Daily Totals:1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fiber, 81 g fat, 1,562 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ⅓ cup almonds to A.M. snack.
Daily Totals:1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fiber, 67 g fat, 1,096 mg sodium
To make it 2,000 calories:Add ⅔ cup low-fat plain Greek yogurt to breakfast, add ⅓ cup almonds to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.
Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
Dinner (421 calories)
Daily Totals:1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fiber, 65 g fat, 1,405 mg sodium
A.M. Snack (129 calories)
Daily Totals:1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fiber, 62 g fat, 1,537 mg sodium
To make it 2,000 calories:Increase to ⅓ cup walnuts at A.M. snack, add 1 medium apple to lunch and add ⅓ cup almonds to P.M. snack.
A.M. Snack (163 calories)
P.M. Snack (272 calories)
Dinner (429 calories)
Daily Totals:1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fiber, 87 g fat, 1,381 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 plum to P.M. snack and add a 2-oz. slice of whole-wheat baguette to dinner.
P.M. Snack (166 calories)
Dinner (595 calories)
Meal-Prep Tip:Reserve 2 servings of theQuinoa-Stuffed Peppersto have for lunch on Days 29 and 30.
Daily Totals:1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fiber, 62 g fat, 1,384 mg sodium
To make it 2,000 calories:Add ⅓ cup almonds to A.M. snack and add ⅓ cup walnuts to P.M. snack.
Lunch (408 calories)
Daily Totals:1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fiber, 65 g fat, 762 mg sodium
Dinner (540 calories)
Daily Totals:1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fiber, 77 g fat, 1,259 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ⅓ cup almonds to P.M. snack.
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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.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.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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
