| Meal Plan Overview | ||
|---|---|---|
| Breakfast/A.M. Snack | Lunch/P.M. Snack | Dinner |
| Frittata, toast & grapes / Yogurt & raspberries | Veggie bowls / Edamame | Stuffed butternut squash & plums |
| Chia pudding / Energy balls | Salmon-stuffed avocados & kale salad / Walnuts | Lemon chicken & sweet potatoes |
| Chia pudding & scrambled eggs / Ricotta toast | Bento Box lunch / Yogurt & plums | Chickpeas alla Vodka |
| Chia pudding / Smoothie & grapes | Bento Box lunch / Edamame | Pork chops & spinach |
| Chia pudding / Energy ball & orange | Bento Box lunch / Walnuts & plum | Chili |
| Smoothie / Yogurt & plums | Salmon salad / Walnuts | Steak salad & broccolini |
| Egg in a hole & grapes / Energy balls | Shrimp grain bowls / Yogurt & raspberries | Sausage & kale pasta |
Day 1
Breakfast (412 calories)
Morning Snack (145 calories)
- 1 cup raspberries
- ½ cup low-fat plain Greek yogurt
Lunch (673 calories)
Afternoon Snack (64 calories)
Dinner (503 calories)
Daily totals: 1,797 cal, 98g fat, 25g saturated fat, 81g protein, 172g carbs, 42g fiber, 1,924mg sodium
To adjust to 1,500 calories: Skip breakfast bread and the A.M. snack.
To increase to 2,000 calories: Add a serving of spiced roasted walnuts to the P.M. snack.
Day 2
Breakfast (452 calories)
Morning Snack (234 calories)
Lunch (477 calories)
Afternoon Snack (183 calories)
Dinner (402 calories)
Daily totals: 1,748 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbs, 40g fiber, 1,851mg sodium
To adjust to 1,500 calories: Omit P.M. snack.
To increase to 2,000 calories: Add 2 hard-boiled eggs to the P.M. snack.
Day 3
Breakfast (452 calories)
Morning Snack (259 calories)
Lunch (497 calories)
Afternoon Snack (144 calories)
- ½ cup low-fat plain Greek yogurt
- 2 plums
Dinner (495 calories)
Daily totals: 1,847 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbs, 38g fiber, 1,923mg sodium
To adjust to 1,500 calories: Skip A.M. snack.
To increase to 2,000 calories: Include 1 medium orange at breakfast and add ½ avocado at lunch.
Day 4
Breakfast (452 calories)
Morning Snack (358 calories)
Lunch (497 calories)
Afternoon Snack (64 calories)
Dinner (460 calories)
Daily totals: 1,831 calories, 78g fat, 23g saturated fat, 93g protein, 194g carbs, 40g fiber, 1,691mg sodium
To adjust to 1,500 calories: Omit the morning smoothie.
To increase to 2,000 calories: Add ½ avocado to lunch and a hard-boiled egg to the P.M. snack.
Day 5
Breakfast (452 calories)
Morning Snack (295 calories)
Lunch (497 calories)
Afternoon Snack (243 calories)
Dinner (323 calories)
Daily totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbs, 51g fiber, 1,662mg sodium
To adjust to 1,500 calories: Skip the A.M. snack.
To increase to 2,000 calories: Add ½ avocado to lunch.
Day 6
Breakfast (401 calories)
Morning Snack (144 calories)
- ½ cup low-fat plain Greek yogurt
- 2 plums
Lunch (627 calories)
Afternoon Snack (183 calories)
Dinner (501 calories)
Daily totals: 1,856 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbs, 35g fiber, 1,443mg sodium
To adjust to 1,500 calories: Omit both snacks.
To increase to 2,000 calories: Add 2 scrambled eggs to breakfast.
Day 7
Breakfast (390 calories)
Morning Snack (234 calories)
Lunch (429 calories)
Afternoon Snack (146 calories)
- 1 cup raspberries
- ½ cup low-fat plain Greek yogurt
Dinner (578 calories)
Daily totals: 1,777 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbs, 40g fiber, 2,143mg sodium
To adjust to 1,500 calories: Skip the A.M. snack.
To increase to 2,000 calories: Add a serving of spiced roasted walnuts to the P.M. snack.
Frequently Asked Questions
-
Can I mix meals if there’s one I don’t like?
Absolutely! The meal plan is flexible. You can switch recipes around. Just try to pick alternatives that have similar nutritional profiles, if you can. -
Is it okay to eat the same breakfast or lunch every day?
Sure, it’s fine to stick to the same meals. Each breakfast and lunch has a close range of calories, so don’t stress too much about it. -
Why no modification for 1,200 calories?
1,200 calories is generally considered too low for most people and isn’t recommended for meeting nutritional needs. -
What is an anti-inflammatory diet?
This diet focuses on foods rich in antioxidants and healthy fats while limiting foods that can cause inflammation, like processed items and added sugars.
How Fiber Helps Reduce Inflammation
Some inflammation is helpful for recovery, but chronic inflammation can lead to health issues. An anti-inflammatory diet can alleviate symptoms associated with chronic inflammation, like fatigue and joint pain.
Fiber is often lacking in people’s diets but is crucial for good health. It promotes regular digestion and supports gut health, which is linked to various benefits including better immune function and heart health. Increasing fiber intake may also help reduce inflammatory markers.
How We Create Meal Plans
Dietitians design meal plans to be nutritious and enjoyable, considering specific goals. Each plan is analyzed for nutritional accuracy. We also suggest adjusting these plans according to individual needs.
