| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| Meals | Breakfast: No-Added-Sugar Mango Lassi Smoothie ——– Lunch: High-Protein Caprese Chickpea Salad ——– Dinner: Chickpea Grain Bowl w/ Feta & Tomatoes | Breakfast: Broccoli, White Bean & Cheese Quiche ——– Lunch: Chopped Salad w/ Sriracha Tofu ——– Dinner: Stuffed Peppers & Guac Chopped Salad | Breakfast: Broccoli, White Bean & Cheese Quiche ——– Lunch: Chopped Salad w/ Sriracha Tofu ——– Dinner: Roasted Broccoli & Kimchi Rice Bowl | Breakfast: Broccoli, White Bean & Cheese Quiche ——– Lunch: Chopped Salad w/ Sriracha Tofu ——– Dinner: “Marry Me” White Bean & Spinach Skillet | Breakfast: Broccoli, White Bean & Cheese Quiche ——– Lunch: Chopped Salad w/ Sriracha Tofu ——– Dinner: Curried Butter Beans + Roasted Veggies | Breakfast: Chickpea & Kale Toast ——– Lunch: Creamy Avocado & White Bean Wrap ——– Dinner: Spaghetti Squash Caprese | Breakfast: No-Added-Sugar Mango Lassi Smoothie ——– Lunch: Creamy Avocado & White Bean Wrap ——– Dinner: Roasted Butternut Squash Hummus Bowl |
| Daily Totals | Calories: 1,783 Fat: 86g Protein: 87g Carb: 182g Fiber: 36g Sodium: 1,597mg | Calories: 1,776 Fat: 97g Protein: 94g Carb: 157g Fiber: 42g Sodium: 1,868mg | Calories: 1,778 Fat: 79g Protein: 93g Carb: 199g Fiber: 39g Sodium: 1,379mg | Calories: 1,797 Fat: 87g Protein: 91g Carb: 186g Fiber: 40g Sodium: 1,713mg | Calories: 1,800 Fat: 83g Protein: 89g Carb: 202g Fiber: 45g Sodium: 1,711mg | Calories: 1,786 Fat: 88g Protein: 74g Carb: 198g Fiber: 44g Sodium: 2,287mg | Calories: 1,785 Fat: 100g Protein: 68g Carb: 180g Fiber: 37g Sodium: 1,662mg |
Week 1
Day 1
Daily Totals: 1,783 calories, 86g fat, 87g protein, 182g carbohydrate, 36g fiber, 1,597mg sodium
Breakfast (427 calories)
A.M. Snack (101 calories)
Lunch (540 calories)
P.M. Snack (177 calories)
Dinner (538 calories)
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 2
Daily Totals: 1,776 calories, 97g fat, 94g protein, 157g carbohydrate, 42g fiber, 1,868mg sodium
Breakfast (364 calories)
- Serve with: 1 medium orange
A.M. Snack (215 calories)
Lunch (429 calories)
- Serve with: 1 cup cherries
P.M. Snack (177 calories)
Dinner (591 calories)
Make it 1,500 calories: Omit orange at breakfast and omit Guacamole Chopped Salad at dinner.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 3
Daily Totals: 1,778 calories, 79g fat, 93g protein, 199g carbohydrate, 39g fiber, 1,379mg sodium
Breakfast (364 calories)
A.M. Snack (215 calories)
Lunch (429 calories)
P.M. Snack (131 calories)
Dinner (639 calories)
Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 4
Daily Totals: 1,797 calories, 87g fat, 91g protein, 186g carbohydrate, 40g fiber, 1,713mg sodium
Breakfast (397 calories)
A.M. Snack (301 calories)
Lunch (429 calories)
P.M. Snack (177 calories)
Dinner (493 calories)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 5
Daily Totals: 1,800 calories, 83g fat, 89g protein, 202g carbohydrate, 45g fiber, 1,711mg sodium
Breakfast (364 calories)
A.M. Snack (301 calories)
Lunch (429 calories)
P.M. Snack (177 calories)
Dinner (529 calories)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 6
Daily Totals: 1,786 calories, 88g fat, 74g protein, 198g carbohydrate, 44g fiber, 2,287mg sodium
Breakfast (483 calories)
- Serve with: ¾ cup low-fat plain kefir
A.M. Snack (301 calories)
Lunch (388 calories)
- Serve with: ½ cup blueberries
P.M. Snack (177 calories)
Dinner (437 calories)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 7
Daily Totals: 1,785 calories, 100g fat, 68g protein, 180g carbohydrate, 37g fiber, 1,662mg sodium
Breakfast (427 calories)
A.M. Snack (215 calories)
Lunch (388 calories)
P.M. Snack (177 calories)
Dinner (578 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Week 2
Day 8
Breakfast (410 calories)
A.M. Snack (301 calories)
Lunch (492 calories)
P.M. Snack (177 calories)
Dinner (433 calories)
Daily Totals: 1,815 calories, 87g fat, 69g protein, 215g carbohydrate, 40g fiber, 1,642mg sodium
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 9
Daily Totals: 1,779 calories, 94g fat, 77g protein, 178g carbohydrate, 43g fiber, 1,525mg sodium
Breakfast (400 calories)
- Serve with: 3 Tbsp. chopped nuts, such as walnuts
Top overnight oats with chopped nuts just before serving.
A.M. Snack (215 calories)
Lunch (429 calories)
- Serve with: 1 cup sliced strawberries
P.M. Snack (177 calories)
Dinner (428 calories)
Evening Snack (130 calories)
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast and add 1 serving Pineapple & Avocado Salad to dinner.
Day 10
Daily Totals: 1,825 calories, 83g fat, 72g protein, 217g carbohydrate, 45g fiber, 1,478mg sodium
Breakfast (400 calories)
Top overnight oats with chopped nuts just before serving.
A.M. Snack (215 calories)
Lunch (429 calories)
P.M. Snack (98 calories)
- ½ cup low-fat plain strained (Greek-style) yogurt
- ¼ cup blackberries
Dinner (682 calories)
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 11
Daily Totals: 1,801 calories, 95g fat, 70g protein, 193g carbohydrate, 46g fiber, 1,677mg sodium
Breakfast (400 calories)
Top overnight oats with chopped nuts just before serving.
A.M. Snack (301 calories)
Lunch (438 calories)
P.M. Snack (177 calories)
Dinner (484 calories)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 12
Daily Totals: 1,788 calories, 80g fat, 74g protein, 210g carbohydrate, 45g fiber, 1,872mg sodium
Breakfast (400 calories)
Top overnight oats with chopped nuts just before serving.
A.M. Snack (101 calories)
Lunch (471 calories)
P.M. Snack (177 calories)
Dinner (638 calories)
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 13
Daily Totals: 1,797 calories, 73g fat, 77g protein, 225g carbohydrate, 53g fiber, 1,759mg sodium
Breakfast (400 calories)
Top overnight oats with chopped nuts just before serving.
A.M. Snack (215 calories)
Lunch (472 calories)
P.M. Snack (177 calories)
Dinner (403 calories)
Evening Snack (130 calories)
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 14
Daily Totals: 1,815 calories, 67g fat, 84g protein, 234g carbohydrate, 54g fiber, 1,699mg sodium
Breakfast (410 calories)
A.M. Snack (215 calories)
Lunch (472 calories)
P.M. Snack (274 calories)
Dinner (442 calories)
Evening Snack (130 calories)
Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 3
Day 15
Daily Totals: 1,788 calories, 77g fat, 93g protein, 193g carbohydrate, 45g fiber, 1,586mg sodium
Breakfast (327 calories)
A.M. Snack (303 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts
Lunch (540 calories)
P.M. Snack (170 calories)
Dinner (448 calories)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 16
Daily Totals: 1,786 calories, 83g fat, 85g protein, 189g carbohydrate, 49g fiber, 1,804mg sodium
Breakfast (478 calories)
A.M. Snack (219 calories)
Lunch (506 calories)
P.M. Snack (130 calories)
Dinner (453 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 17
Daily Totals: 1,775 calories, 76g fat, 80g protein, 214g carbohydrate, 58g fiber, 1,928mg sodium
Breakfast (478 calories)
A.M. Snack (101 calories)
Lunch (506 calories)
P.M. Snack (95 calories)
Dinner (595 calories)
Make it 1,500 calories: Change dinner to 1 serving No-Cook Black Bean Salad.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 18
Daily Totals: 1,824 calories, 95g fat, 88g protein, 167g carbohydrate, 43g fiber, 1,953mg sodium
Breakfast (478 calories)
A.M. Snack (219 calories)
Lunch (506 calories)
P.M. Snack (130 calories)
Dinner (491 calories)
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 19
Daily Totals: 1,783 calories, 77g fat, 81g protein, 203g carbohydrate, 36g fiber, 2,038mg sodium
Breakfast (397 calories)
A.M. Snack (101 calories)
Lunch (506 calories)
P.M. Snack (301 calories)
Dinner (478 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 20
Daily Totals: 1,807 calories, 77g fat, 75g protein, 219g carbohydrate, 36g fiber, 1,475mg sodium
Breakfast (427 calories)
A.M. Snack (219 calories)
Lunch (478 calories)
P.M. Snack (130 calories)
Dinner (553 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Day 21
Daily Totals: 1,800 calories, 81g fat, 79g protein, 206g carbohydrate, 36g fiber, 1,978mg sodium
Breakfast (478 calories)
A.M. Snack (101 calories)
Lunch (478 calories)
P.M. Snack (276 calories)
Dinner (548 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 oz. dark chocolate (70%-85% cacao) and ½ cup raspberries as an evening snack.
Week 4
Day 22
Daily Totals: 1,794 calories, 85g fat, 82g protein, 185g carbohydrate, 41g fiber, 1,488mg sodium
Breakfast (434 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- Serve with: ¾ cup blueberries and ¼ cup chopped walnuts
A.M. Snack (205 calories)
Lunch (455 calories)
P.M. Snack (195 calories)
Dinner (507 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.
Day 23
Daily Totals: 1,818 calories, 78g fat, 79g protein, 214g carbohydrate, 49g fiber, 1,716mg sodium
Breakfast (461 calories)
- Serve with: ¾ cup low-fat plain kefir
A.M. Snack (205 calories)
Lunch (381 calories)
P.M. Snack (195 calories)
Dinner (578 calories)
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 24
Daily Totals: 1,825 calories, 80g fat, 77g protein, 221g carbohydrate, 46g fiber, 1,252mg sodium
Breakfast (375 calories)
A.M. Snack (205 calories)
Lunch (381 calories)
P.M. Snack (170 calories)
Dinner (697 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 25
Daily Totals: 1,792 calories, 76g fat, 74g protein, 212g carbohydrate, 45g fiber, 1,485mg sodium
Breakfast (461 calories)
A.M. Snack (195 calories)
Lunch (381 calories)
P.M. Snack (276 calories)
Dinner (479 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 26
Daily Totals: 1,812 calories, 71g fat, 72g protein, 249g carbohydrate, 53g fiber, 1,278mg sodium
Breakfast (375 calories)
A.M. Snack (205 calories)
Lunch (381 calories)
P.M. Snack (276 calories)
Dinner (577 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 27
Daily Totals: 1,781 calories, 75g fat, 85g protein, 201g carbohydrate, 39g fiber, 1,991mg sodium
Breakfast (358 calories)
A.M. Snack (205 calories)
Lunch (577 calories)
P.M. Snack (195 calories)
Dinner (448 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 28
Daily Totals: 1,809 calories, 80g fat, 75g protein, 220g carbohydrate, 43g fiber, 1,757mg sodium
Breakfast (358 calories)
A.M. Snack (205 calories)
Lunch (577 calories)
P.M. Snack (215 calories)
Dinner (457 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 5
Day 29
Daily Totals: 1,817 calories, 90g fat, 81g protein, 199g carbohydrate, 39g fiber, 1,880mg sodium
Breakfast (386 calories)
A.M. Snack (205 calories)
Lunch (443 calories)
P.M. Snack (215 calories)
Dinner (570 calories)
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 30
Daily Totals: 1,807 calories, 71g fat, 76g protein, 241g carbohydrate, 41g fiber, 1,754mg sodium
Breakfast (386 calories)
A.M. Snack (205 calories)
Lunch (443 calories)
P.M. Snack (101 calories)
Dinner (674 calories)
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes, feel free to mix and match meals if there’s one you don’t like. You can repeat a meal in this plan or browse some of our other vegetarian recipes for additional inspiration. If you’re making a swap, it may be helpful to know that we created this meal plan with a few parameters in mind. We aimed for at least 60 grams of protein and 30 grams of fiber per day, though most days came in higher than that. We also capped sodium at 2,300 milligrams per day, as recommended by the 2020-2025 Dietary Guidelines for Americans.
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Can I eat the same breakfast or lunch every day?You can eat the same breakfast or lunch every day if it’s easier for your routine. If you’re closely monitoring calories, protein or other nutrients, you may want to make adjustments elsewhere or plan to choose meals with a similar nutrition profile.
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Why is there not a modification for 1,200 calories?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.
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Vegetarian vs. vegan: what’s the difference?Vegetarian diets don’t include meat or fish but do typically include animal products like dairy products and eggs. Vegan diets avoid all animal products, including meat, dairy, eggs and honey.
Health Benefits of the Anti-Inflammatory Diet
Research continues to link unchecked chronic inflammation with an increasing number of health conditions, like type 2 diabetes, heart disease, certain cancers and inflammatory gastrointestinal disorders. Because of this growing list, it’s no wonder that many people are seeking strategies to reduce inflammation, including following an anti-inflammatory diet. But does it actually help? Research points to yes. Eating an anti-inflammatory diet pattern, which consists of a routine that prioritizes fruits and vegetables, legumes, olive oil, nuts, seeds and fermented foods while limiting ultraprocessed foods and excess added sugar, is linked to improved health outcomes., Consistently following this nutrient-rich routine can reduce the risk of heart disease, improve blood sugar levels and lower the risk of cognitive decline.,
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.
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