| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| Meals | Breakfast: Peanut Butter-Banana Flaxseed Smoothie ——– Lunch: Cucumber & Tomato Sandwich + orange ——– Dinner: Garlic Butter-Roasted Salmon with Potatoes & Asparagus |
Breakfast: Shredded Wheat with Raisins & Walnuts ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: Chickpea Grain Bowl with Feta & Tomatoes |
Breakfast: Greek yogurt, blueberries, nuts & No-Added-Sugar Chia Seed Jam ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: No-Cook Black Bean Taco Bowls |
Breakfast: Shredded Wheat with Raisins & Walnuts ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: Za’atar-Roasted Chicken with Chickpeas |
Breakfast: Peanut Butter-Banana Flaxseed Smoothie ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo |
Breakfast: Shredded Wheat with Raisins & Walnuts ——– Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo ——– Dinner: High-Protein Caprese Chickpea Salad |
Breakfast: Shredded Wheat with Raisins & Walnuts ——– Lunch: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo ——– Dinner: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes |
| Daily Totals | Calories: 1,824 Fat: 100g Protein: 84g Carb: 168g Fiber: 31g Sodium: 1,582mg |
Calories: 1,806 Fat: 92g Protein: 79g Carb: 189g Fiber: 36g Sodium: 973mg |
Calories: 1,815 Fat: 98g Protein: 88g Carb: 165g Fiber: 32g Sodium: 1,242mg |
Calories: 1,792 Fat: 94g Protein: 106g Carb: 147g Fiber: 33g Sodium: 1,304mg |
Calories: 1,816 Fat: 86g Protein: 92g Carb: 188g Fiber: 38g Sodium: 1,375mg |
Calories: 1,807 Fat: 82g Protein: 85g Carb: 203g Fiber: 40g Sodium: 1,221mg |
Calories: 1,804 Fat: 86g Protein: 86g Carb: 193g Fiber: 37g Sodium: 1,264mg |
Day 1
Daily Totals: 1,824 calories, 100g fat, 84g protein, 168g carbohydrate, 31g fiber, 1,582mg sodium
Breakfast (363 calories)
Peanut Butter-Banana Flaxseed Smoothie
Lunch (468 calories)
Cucumber & Tomato Sandwich
- Serve with: 1 medium orange
Dinner (522 calories)
Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Snacks
- ⅔ cup blackberries (41 calories)
Make it 1,500 calories: Omit the snack.
Make it 2,000 calories: Add 1 serving of Cacio e Pepe Kale Salad to dinner.
Day 2
Daily Totals: 1,806 calories, 92g fat, 79g protein, 189g carbohydrate, 36g fiber, 973mg sodium
Breakfast (584 calories)
Shredded Wheat with Raisins & Walnuts
Lunch (374 calories)
Spinach & Strawberry Meal-Prep Salad
Dinner (538 calories)
Chickpea Grain Bowl with Feta & Tomatoes
Snacks
- 1 medium apple (95 calories)
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 3
Daily Totals: 1,815 calories, 98g fat, 88g protein, 165g carbohydrate, 32g fiber, 1,242mg sodium
Breakfast (365 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts
Dinner (583 calories)
No-Cook Black Bean Taco Bowls
Snacks
Make it 1,500 calories: Omit the snacks.
Make it 2,000 calories: Add a serving of Guacamole Chopped Salad to dinner.
Day 4
Daily Totals: 1,792 calories, 94g fat, 106g protein, 147g carbohydrate, 33g fiber, 1,304mg sodium
Breakfast (584 calories)
Za’atar-Roasted Chicken with Chickpeas
Snacks
Make it 1,500 calories: Change snacks to 1 medium apple.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 5
Daily Totals: 1,816 calories, 86g fat, 92g protein, 188g carbohydrate, 38g fiber, 1,375mg sodium
Breakfast (363 calories)
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Dinner (468 calories)
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Snacks
Make it 1,500 calories: Omit the Banana-Peanut Butter Yogurt Parfait.
Make it 2,000 calories: Add a serving of Brussels Sprouts Caesar Salad to dinner.
Day 6
Daily Totals: 1,807 calories, 82g fat, 85g protein, 203g carbohydrate, 40g fiber, 1,221mg sodium
Breakfast (584 calories)
High-Protein Caprese Chickpea Salad
Snacks
- 1 clementine (35 calories)
- ¾ cup low-fat plain strained yogurt + ½ cup blueberries + No-Added-Sugar Chia Seed Jam (180 calories)
Make it 1,500 calories: Change breakfast and snacks accordingly.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 7
Daily Totals: 1,804 calories, 86g fat, 86g protein, 193g carbohydrate, 37g fiber, 1,264mg sodium
Breakfast (584 calories)
Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Snacks
Make it 1,500 calories: Change breakfast to the Banana-Peanut Butter Yogurt Parfait.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Frequently Asked Questions
- Is it OK to mix and match meals if there is one I do not like? Yes, mixing meals is perfectly fine. You could also repeat a recipe or find other no-sugar-added recipes for variety. The goal is generally around 1,800 calories with plenty of protein and fiber.
- Can I eat the same breakfast or lunch every day? Definitely! If you’re more comfortable with certain meals, feel free to stick to them.
- Why is there not a modification for 1,200 calories? We’ve moved away from suggesting 1,200-calorie plans due to health guidelines indicating that it’s often too low for many people’s nutritional needs.
Other Tips for Limiting Added Sugar
- Double-Check the Nutrition Label: Look closely when grocery shopping. Labels often specify added vs. total sugars. Natural sugars in dairy and fruit aren’t as concerning.
- Rethink Your Drink: Sweetened beverages are major contributors to added sugars. It’s a good idea to choose unsweetened options.
- Get Enough Sleep: Quality sleep can influence your cravings and choices around food, including added sugars.
How We Create Meal Plans
Plans are crafted by dietitians to be simple and enjoyable. They meet various health and lifestyle needs and are backed by nutritional analysis.
