In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsFiberHealthy Foods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Fiber
Healthy Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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EatingWell
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
The Best Ingredients to Help Save You Time in the Kitchen, According to a Dietitian
We set this plan at 2,000 calories per day, which is what the Department of Agriculture lists as the estimated average calorie requirement for people age 14 and older.Because 2,000 calories is the commonly accepted average calorie requirement, it’s also used on thenutrition labelto calculate percent Daily Values of the nutrients listed. Individualcalorie requirementsdo vary, however, based on factors like muscle mass, exercise, age and body size. To accommodate different needs, we provide calorie modifications for 1,800 and 2,200 calories per day, but further adjustments may be required based on your individual nutrient and energy needs. As with all meal plans, this is meant to serve as a template for a healthy eating routine. Feel free to make adjustments to better fit your lifestyle, such asswapping meal or snack optionsor opting for leftovers.
Frequently Asked QuestionsAbsolutely, feel free to mix and match meals and swap them as you please. This can help make the meal plan more enjoyable for you and, therefore, easier to stick to. When we built this plan, we made sure each day came in around 2,000 calories and less than 2,300 milligrams of sodium. We also included modifications if you want to eat closer to 1,800 or 2,200 calories each day. If you’re aiming to eat within a particular calories range, be aware of choosing swaps that help you meet those goals.Definitely. We like to offer a variety of options throughout the week to help keep it exciting and flavor-packed, but we acknowledge that repeating meals may be more convenient at times. If you have goals around calorie or a specific nutrient intake, try to choose meal swaps that align with that. For example, when we built this plan, we aimed for about 400 to 450 calories at breakfast; 450 to 500 calories for lunch; 550 to 650 calories for dinner and snacks to help fill any nutritional gaps.No, if you do not enjoy counting calories, you definitely do not need to do it to eat healthy. In fact, some professionals and dietitiansrecommend against counting calories. Instead, try focusing on your body’s hunger and fullness cues and being mindful of how you feel when eating your meals.
Frequently Asked Questions
Absolutely, feel free to mix and match meals and swap them as you please. This can help make the meal plan more enjoyable for you and, therefore, easier to stick to. When we built this plan, we made sure each day came in around 2,000 calories and less than 2,300 milligrams of sodium. We also included modifications if you want to eat closer to 1,800 or 2,200 calories each day. If you’re aiming to eat within a particular calories range, be aware of choosing swaps that help you meet those goals.
Definitely. We like to offer a variety of options throughout the week to help keep it exciting and flavor-packed, but we acknowledge that repeating meals may be more convenient at times. If you have goals around calorie or a specific nutrient intake, try to choose meal swaps that align with that. For example, when we built this plan, we aimed for about 400 to 450 calories at breakfast; 450 to 500 calories for lunch; 550 to 650 calories for dinner and snacks to help fill any nutritional gaps.
No, if you do not enjoy counting calories, you definitely do not need to do it to eat healthy. In fact, some professionals and dietitiansrecommend against counting calories. Instead, try focusing on your body’s hunger and fullness cues and being mindful of how you feel when eating your meals.
Fiber: A Nutrient of Concern
Fiber is an important nutrient with manyhealth benefits, including improved digestion, blood sugar levels and heart health. Plus, fiber has staying power, meaning foods rich in fiber help us stay full between meals. Unfortunately, many of us are falling short of our daily fiber intake, with just 7% of Americans reaching their daily fiber goals.As a result, the 2020-2025 Dietary Guidelines for Americans tagged fiber as a nutrient of public health concern in the United States.Fiber is found in fruits, vegetables, beans, lentils andwhole grains, like oats, whole-wheat products and bulgur. The USDA lists the Daily Value for fiber as 28 grams for a 2,000-calorie diet.In this plan, each day provides at least 29 grams of fiber, with most days providing a little extra, to help ensure you hit your fiber goals.
How to Meal-Prep Your Week of Meals
Photographer: Jen Causey
Breakfast (427 calories)
A.M. Snack (131 calories)
Lunch (540 calories)
P.M. Snack (263 calories)
Dinner (636 calories)
Daily Totals:1,997 calories, 96g fat, 116g protein, 185g carbohydrate, 34g fiber, 2,161mg sodium
Make it 1,800 calories:Omit toast with butter at breakfast and change A.M. snack to 1 medium orange.
Make it 2,200 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (512 calories)
A.M. Snack (35 calories)
Lunch (683 calories)
P.M. Snack (248 calories)
Dinner (537 calories)
Daily Totals:2,015 calories, 91g fat, 116g protein, 198g carbohydrate, 29g fiber, 2,002mg sodium
Make it 1,800 calories:Omit yogurt at lunch and brown rice at dinner.
Make it 2,200 calories:Add 1 ounce dark chocolate and ½ cup raspberries as an evening snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
A.M. Snack (95 calories)
P.M. Snack (105 calories)
Dinner (622 calories)
Daily Totals:2,017 calories, 87g fat, 116g protein, 209g carbohydrate, 34g fiber, 1,938mg sodium
Make it 1,800 calories:Omit yogurt at lunch and change P.M. snack to ¼ cup blueberries.
Make it 2,200 calories:Add 2 Tbsp. natural peanut butter to the P.M. snack.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
A.M. Snack (59 calories)
Dinner (496 calories)
Daily Totals:1,997 calories, 94g fat, 95g protein, 208g carbohydrate, 32g fiber, 2,101mg sodium
Make it 1,800 calories:Change A.M. snack to 1 medium apple, omit yogurt at lunch and change P.M. snack to 1 large pear.
Breakfast (453 calories)
A.M. Snack (132 calories)
Dinner (442 calories)
Evening Snack (59 calories)
Daily Totals:2,016 calories, 84g fat, 107g protein, 218g carbohydrate, 36g fiber, 2,227mg sodium
Make it 1,800 calories:Omit hummus at A.M. snack and change P.M. snack to 1 large pear.
Make it 2,200 calories:Add 1 cup low-fat plain kefir to breakfast and a (0.5-oz.) piece of dark chocolate to the evening snack.
A.M. Snack (98 calories)
Lunch (483 calories)
Dinner (561 calories)
Evening Snack (156 calories)
Daily Totals:1,999 calories, 82g fat, 109g protein, 217g carbohydrate, 38g fiber, 1,721mg sodium
Make it 1,800 calories:Change P.M. snack to 1 clementine.
Make it 2,200 calories:Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. chopped walnuts to A.M. snack.
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
A.M. Snack (215 calories)
Lunch (473 calories)
Dinner (473 calories)
Daily Totals:2,017 calories, 92g fat, 88g protein, 220g carbohydrate, 42g fiber, 1,912mg sodium
Make it 1,800 calories:Change A.M. snack to ¼ cup blueberries.
Make it 2,200 calories:Add 1 cup low-fat plain kefir to breakfast and add 1 medium peach to the evening 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.United States Department of Agriculture.MyPlate.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Dietary Guidelines for Americans.Food Sources of Select NutrientsUnited States Department of Agriculture.How much (dietary) fiber should I eat?
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.United States Department of Agriculture.MyPlate.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Dietary Guidelines for Americans.Food Sources of Select NutrientsUnited States Department of Agriculture.How much (dietary) fiber should I eat?
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.
United States Department of Agriculture.MyPlate.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Dietary Guidelines for Americans.Food Sources of Select NutrientsUnited States Department of Agriculture.How much (dietary) fiber should I eat?
United States Department of Agriculture.MyPlate.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Dietary Guidelines for Americans.Food Sources of Select Nutrients
United States Department of Agriculture.How much (dietary) fiber should I eat?
