| Meal Plan Overview | ||
|---|---|---|
| Breakfast/ A.M. Snack | Lunch/ P.M. Snack | Dinner/ Evening Snack |
| Blueberry & peanut chia pudding/ Hard-boiled egg & nuts | High-protein black bean salad | Charred shrimp pesto bowls/ Dark chocolate |
| Blueberry & peanut chia pudding | Marry Me white bean salad/ Edamame | Crispy salmon bowl/ Chai energy balls |
| Black bean & cheese quiche/ Apple | High-protein black bean salad | Taco-stuffed sweet potato/ Yogurt parfait |
| Black bean & cheese quiche/ Apple & nut butter | Chopped Cobb salad | Chicken & broccoli pasta/ Chai energy balls |
| Black bean & cheese quiche/ Yogurt parfait | Chopped Cobb salad/ Edamame | Turkey fajita bowls |
Day 1
Breakfast (478 Calories)
Morning Snack (181 Calories)
Lunch (596 Calories)
Dinner (429 Calories)
Evening Snack (Calories)
- 1 oz. dark chocolate (70-85%)
Daily totals: 1,803 calories, 97 g fat, 90 g protein, 161 g carbohydrates, 52 g fiber, 1,821 mg sodium
To adjust for 1,500 calories: Skip morning and evening snacks. Include ¼ cup scrambled egg whites at breakfast.
To adjust for 2,000 calories: Include 1 serving of Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas for the afternoon snack.
Day 2
Breakfast (478 Calories)
Lunch (379 Calories)
Afternoon Snack (224 Calories)
- 1¼ cups warmed frozen edamame (in pods)
Dinner (526 Calories)
Evening Snack (206 Calories)
Daily totals: 1,812 calories, 91 g fat, 102 g protein, 176 g carbohydrates, 48 g fiber, 1,093 mg sodium
To adjust for 1,500 calories: Cut portion of edamame to ¾ cup and skip evening snack.
To adjust for 2,000 calories: Add 1 serving of Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to morning snack.
Day 3
Breakfast (332 Calories)
Morning Snack (78 Calories)
Lunch (596 Calories)
Dinner (510 Calories)
Evening Snack (301 Calories)
Daily totals: 1,815 calories, 83 g fat, 97 g protein, 186 g carbohydrates, 45 g fiber, 1,737 mg sodium.
To adjust for 1,500 calories: Omit evening snack.
To adjust for 2,000 calories: Add 1 serving of Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to afternoon snack.
Day 4
Breakfast (332 Calories)
Morning Snack (268 Calories)
- 1 small apple + 2 Tbsp. natural peanut butter
Lunch (481 Calories)
Dinner (530 Calories)
Evening Snack (206 Calories)
Daily totals: 1,816 calories, 82 g fat, 94 g protein, 195 g carbohydrates, 38 g fiber, 1,428 mg sodium
To adjust for 1,500 calories: Reduce peanut butter to 1 Tbsp. at morning snack and skip evening snack.
To adjust for 2,000 calories: Add 1 serving of Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to afternoon snack.
Day 5
Breakfast (332 Calories)
Morning Snack (301 Calories)
Lunch (481 Calories)
Afternoon Snack (135 Calories)
- ¾ cup warmed frozen edamame (in pods)
Dinner (570 Calories)
Daily totals: 1,818 calories, 74 g fat, 110 g protein, 202 g carbohydrates, 40 g fiber, 1,501 mg sodium
To adjust for 1,500 calories: Omit morning snack.
To adjust for 2,000 calories: Add 1 oz. dark chocolate (70-85%) and 1 Tbsp. almonds to evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?
Yes, this meal plan is flexible. Feel free to swap out dishes while keeping an eye on calories and nutrients.
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Can I eat the same breakfast or lunch every day?
Sure, it’s absolutely fine to have the same meals regularly. Just be mindful of your calorie and nutrient goals.
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Why is there no 1,200-calorie option?
We’re no longer providing 1,200-calorie modifications as it’s considered too low for most to meet nutritional needs sustainably.
Health Benefits of a High-Protein, High-Fiber Diet
Protein is vital for numerous bodily functions, including muscle health and energy production. While most get enough, certain circumstances may increase protein needs.
However, diets high in protein may sometimes lack fiber, potentially causing digestive issues. Finding equilibrium between protein and fiber supports overall health. Fiber-rich diets can contribute to improved weight management, reduced disease risks, and better digestive health.
Combining protein and fiber can enhance satiety, helping maintain energy levels throughout the day, which is quite beneficial.
How We Create Meal Plans
Registered dietitians design these meal plans to ensure they’re easy to follow and appetizing. Each plan aligns with specific health goals and is analyzed for its nutritional accuracy. We encourage adjustments based on individual preferences and nutritional needs.
