{"id":102816,"date":"2025-07-29T19:12:14","date_gmt":"2025-07-29T19:12:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/102816\/"},"modified":"2025-07-29T19:12:14","modified_gmt":"2025-07-29T19:12:14","slug":"30-day-no-sugar-anti-inflammatory-meal-plan-for-high-blood-pressure","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/102816\/","title":{"rendered":"30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure"},"content":{"rendered":"<ul>\n<li>This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories.<\/li>\n<li>Each day provides at least 64 grams of protein and 29 grams of fiber to support satiety.<\/li>\n<li>This plan prioritizes no-sugar-added and anti-inflammatory foods.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Inflammation is a culprit in most chronic conditions, including high blood pressure, aka hypertension. And though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. High blood pressure increases the risk of stroke and heart disease\u2014two of the leading causes of death in the United States. Because high blood pressure is symptomless, it\u2019s important to get it checked regularly by a medical practitioner. While there\u2019s no single reason a person might develop high blood pressure, factors like family history and age play a role. You can make diet and lifestyle changes that can reduce your risk\u2014including eating foods that have been shown to be anti-inflammatory. This 30-day meal plan is packed with foods aimed at reducing inflammation and keeping sodium levels low, such as salmon, nuts, fruits, veggies and oats. Let&#8217;s dig in.<\/p>\n<p>  Week 1  <\/p>\n<p>  Day 1<br \/>\n  Breakfast (281 calories)  <\/p>\n<ul id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>3 Tbsp. sliced almonds<\/li>\n<li>\u00bc cup raspberries or fruit of choice<\/li>\n<\/ul>\n<p>  Morning Snack (200 calories)  <\/p>\n<ul id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium apple<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Lunch (463 calories)  <\/p>\n<p>  Afternoon Snack (62 calories)  <\/p>\n<p>  Dinner (484 calories)  <\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium\n<\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add \u00bc cup unsalted dry-roasted almonds to the P.M. snack and add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/273008\/cucumber-avocado-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Cucumber &amp; Avocado Salad<\/a> to dinner.\n<\/p>\n<p>  Day 2<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (125 calories)  <\/p>\n<ul id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 (5-ounce) container low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bc cup blueberries<\/li>\n<\/ul>\n<p>  Lunch (377 calories)  <\/p>\n<p>  Afternoon Snack (190 calories)  <\/p>\n<ul id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>2 large hard-boiled eggs<\/li>\n<li>1 clementine<\/li>\n<\/ul>\n<p>  Dinner (445 calories)  <\/p>\n<p id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium\u00a0\n<\/p>\n<p id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/257793\/berry-kefir-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Berry-Kefir Smoothie<\/a> to breakfast, increase to \u00bd cup blueberries at A.M. snack and add 1\u00bd Tbsp. natural peanut butter to the banana at lunch.\n<\/p>\n<p>  Day 3<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<\/ul>\n<p>  Lunch (377 calories)  <\/p>\n<p>  Afternoon Snack (35 calories)  <\/p>\n<p>  Dinner (514 calories)  <\/p>\n<p id=\"mntl-sc-block_63-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium\n<\/p>\n<p id=\"mntl-sc-block_65-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/257793\/berry-kefir-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Berry-Kefir Smoothie<\/a> to breakfast and \u00bc cup unsalted dry-roasted almonds to the P.M. snack.\n<\/p>\n<p>  Day 4<br \/>\n  Breakfast (281 calories)  <\/p>\n<ul id=\"mntl-sc-block_69-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>3 Tbsp. sliced almonds<\/li>\n<li>\u00bc cup raspberries or fruit of choice<\/li>\n<\/ul>\n<p>  Morning Snack (190 calories)  <\/p>\n<ul id=\"mntl-sc-block_72-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>2 large hard-boiled eggs<\/li>\n<li>1 clementine<\/li>\n<\/ul>\n<p>  Lunch (377 calories)  <\/p>\n<p>  Afternoon Snack (248 calories)  <\/p>\n<ul id=\"mntl-sc-block_78-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<li>1 kiwi<\/li>\n<\/ul>\n<p>  Dinner (407 calories)  <\/p>\n<p id=\"mntl-sc-block_83-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"><strong>Meal-Prep Tip: <\/strong>Reserve leftover <a href=\"https:\/\/www.eatingwell.com\/recipe\/275095\/slow-cooker-vegetable-stew\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Slow-Cooker Vegetable Stew<\/a> to have for dinner tomorrow.\n<\/p>\n<p id=\"mntl-sc-block_85-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium\n<\/p>\n<p id=\"mntl-sc-block_87-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Increase to \u00bc cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/252167\/massaged-kale-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Massaged Kale Salad<\/a> at dinner and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/7916777\/tart-cherry-nice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Tart Cherry Nice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Day 5<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (125 calories)  <\/p>\n<ul id=\"mntl-sc-block_94-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 (5-ounce) container low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bc cup blueberries<\/li>\n<\/ul>\n<p>  Lunch (377 calories)  <\/p>\n<p>  Afternoon Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_100-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<\/ul>\n<p>  Dinner (407 calories)  <\/p>\n<p id=\"mntl-sc-block_105-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium\n<\/p>\n<p id=\"mntl-sc-block_107-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/257793\/berry-kefir-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Berry-Kefir Smoothie<\/a> to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch.\n<\/p>\n<p>  Day 6<br \/>\n  Breakfast (331 calories)  <\/p>\n<p>  Morning Snack (200 calories)  <\/p>\n<ul id=\"mntl-sc-block_114-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium apple<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Lunch (403 calories)  <\/p>\n<p>  Afternoon Snack (62 calories)  <\/p>\n<p>  Dinner (529 calories)  <\/p>\n<p id=\"mntl-sc-block_125-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium\n<\/p>\n<p id=\"mntl-sc-block_127-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add 18 unsalted dry-roasted almonds to the P.M. snack and 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262151\/guacamole-chopped-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Guacamole Chopped Salad<\/a> to dinner.\n<\/p>\n<p>  Day 7<br \/>\n  Breakfast (281 calories)  <\/p>\n<ul id=\"mntl-sc-block_131-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>3 Tbsp. sliced almonds<\/li>\n<li>\u00bc cup raspberries or fruit of choice<\/li>\n<\/ul>\n<p>  Morning Snack (101 calories)  <\/p>\n<p>  Lunch (403 calories)  <\/p>\n<p>  Afternoon Snack (200 calories)  <\/p>\n<ul id=\"mntl-sc-block_140-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium apple<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Dinner (535 calories)  <\/p>\n<p id=\"mntl-sc-block_145-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium\n<\/p>\n<p id=\"mntl-sc-block_147-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add \u00bc cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/7916777\/tart-cherry-nice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Tart Cherry Nice Cream<\/a> for an evening snack.\n<\/p>\n<p>  Week 2  <\/p>\n<p> Ali Redmond<\/p>\n<p>  Day 8<br \/>\n  Breakfast (324 calories)  <\/p>\n<p>  Morning Snack (101 calories)  <\/p>\n<p>  Lunch (463 calories)  <\/p>\n<p>  Afternoon Snack (112 calories)  <\/p>\n<ul id=\"mntl-sc-block_163-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 large hard-boiled egg<\/li>\n<li>1 clementine<\/li>\n<\/ul>\n<p>  Dinner (509 calories)  <\/p>\n<p id=\"mntl-sc-block_168-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium\n<\/p>\n<p id=\"mntl-sc-block_170-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add \u00bc cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack and add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/252829\/pineapple-avocado-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Pineapple &amp; Avocado Salad<\/a> to dinner.\n<\/p>\n<p>  Day 9<br \/>\n  Breakfast (264 calories)  <\/p>\n<ul id=\"mntl-sc-block_174-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 slice sprouted-wheat bread, toasted<\/li>\n<li>1 Tbsp. almond butter (or natural peanut butter)<\/li>\n<li>1 medium apple, sliced<\/li>\n<\/ul>\n<p>  Morning Snack (125 calories)  <\/p>\n<ul id=\"mntl-sc-block_177-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 (5-ounce) container low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bc cup blueberries<\/li>\n<\/ul>\n<p>  Lunch (390 calories)  <\/p>\n<p>  Afternoon Snack (241 calories)  <\/p>\n<ul id=\"mntl-sc-block_183-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<li>1 clementine<\/li>\n<\/ul>\n<p>  Dinner (402 calories)  <\/p>\n<p>  Evening Snack (73 calories)  <\/p>\n<p id=\"mntl-sc-block_191-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium\n<\/p>\n<p id=\"mntl-sc-block_193-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/257793\/berry-kefir-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Berry-Kefir Smoothie<\/a> to breakfast and 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262713\/traditional-greek-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Traditional Greek Salad<\/a> to dinner.\n<\/p>\n<p>  Day 10<br \/>\n  Breakfast (324 calories)  <\/p>\n<p>  Morning Snack (62 calories)  <\/p>\n<p>  Lunch (390 calories)  <\/p>\n<p>  Afternoon Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_206-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<\/ul>\n<p>  Dinner (467 calories)  <\/p>\n<p>  Evening Snack (73 calories)  <\/p>\n<p id=\"mntl-sc-block_214-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium\n<\/p>\n<p id=\"mntl-sc-block_216-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 cup edamame in pods to the A.M. snack, 1 medium banana to lunch and \u00bd avocado, sliced, to the salad at dinner.\n<\/p>\n<p>  Day 11<br \/>\n  Breakfast (264 calories)  <\/p>\n<ul id=\"mntl-sc-block_220-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 slice sprouted-wheat bread, toasted<\/li>\n<li>1 Tbsp. almond butter (or natural peanut butter)<\/li>\n<li>1 medium apple, sliced<\/li>\n<\/ul>\n<p>  Morning Snack (131 calories)  <\/p>\n<p>  Lunch (390 calories)  <\/p>\n<p>  Afternoon Snack (273 calories)  <\/p>\n<ul id=\"mntl-sc-block_229-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00be cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>3 Tbsp. sliced almonds<\/li>\n<li>\u00bd cup cherries, fresh or frozen<\/li>\n<\/ul>\n<p>  Dinner (429 calories)  <\/p>\n<p id=\"mntl-sc-block_234-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium\u00a0\n<\/p>\n<p id=\"mntl-sc-block_236-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to the A.M. snack, add 1 medium orange to lunch and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/7916777\/tart-cherry-nice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Tart Cherry Nice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Day 12<br \/>\n  Breakfast (331 calories)  <\/p>\n<p>  Morning Snack (131 calories)  <\/p>\n<p>  Lunch (327 calories)  <\/p>\n<p>  Afternoon Snack (263 calories)  <\/p>\n<ul id=\"mntl-sc-block_249-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<li>2 Tbsp. unsweetened dried cherries (or raisins)<\/li>\n<\/ul>\n<p>  Dinner (453 calories)  <\/p>\n<p id=\"mntl-sc-block_254-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium\n<\/p>\n<p id=\"mntl-sc-block_256-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262123\/raspberry-kefir-power-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Raspberry-Kefir Power Smoothie<\/a> to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at the P.M. snack.\u00a0\n<\/p>\n<p>  Day 13<br \/>\n  Breakfast (264 calories)  <\/p>\n<ul id=\"mntl-sc-block_260-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 slice sprouted-wheat bread, toasted<\/li>\n<li>1 Tbsp. almond butter (or natural peanut butter)<\/li>\n<li>1 medium apple, sliced<\/li>\n<\/ul>\n<p>  Morning Snack (281 calories)  <\/p>\n<ul id=\"mntl-sc-block_263-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bd cup cherries, fresh or frozen<\/li>\n<li>2 Tbsp. sliced almonds<\/li>\n<\/ul>\n<p>  Lunch (334 calories)  <\/p>\n<p>  Afternoon Snack (95 calories)  <\/p>\n<p>  Dinner (543 calories)  <\/p>\n<p id=\"mntl-sc-block_274-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tip: <\/strong>Reserve leftover <a href=\"https:\/\/www.eatingwell.com\/recipe\/8072811\/spanakopita-inspired-chicken-white-bean-casserole\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Spanakopita-Inspired Chicken &amp; White Bean Casserole<\/a> to have for dinner tomorrow.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_276-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium\n<\/p>\n<p id=\"mntl-sc-block_278-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner.\n<\/p>\n<p>  Day 14<br \/>\n  Breakfast (324 calories)  <\/p>\n<p>  Morning Snack (62 calories)  <\/p>\n<p>  Lunch (334 calories)  <\/p>\n<p>  Afternoon Snack (241 calories)  <\/p>\n<ul id=\"mntl-sc-block_291-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<li>1 clementine<\/li>\n<\/ul>\n<p>  Dinner (543 calories)  <\/p>\n<p id=\"mntl-sc-block_296-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium\n<\/p>\n<p id=\"mntl-sc-block_298-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 cup edamame in pods to the A.M. snack and add 1 sliced avocado to the side salad at dinner.\n<\/p>\n<p>  Week 3  <\/p>\n<p>Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless<\/p>\n<p>  Day 15<br \/>\n  Breakfast (331 calories)  <\/p>\n<p>  Morning Snack (200 calories)  <\/p>\n<p>  Lunch (420 calories)  <\/p>\n<p>  Afternoon Snack (131 calories)  <\/p>\n<p>  Dinner (422 calories)  <\/p>\n<p id=\"mntl-sc-block_319-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium\n<\/p>\n<p id=\"mntl-sc-block_321-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262123\/raspberry-kefir-power-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Raspberry-Kefir Power Smoothie<\/a> to breakfast, 1 medium orange to the A.M. snack and 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262713\/traditional-greek-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Traditional Greek Salad<\/a> to dinner.\n<\/p>\n<p>  Day 16<br \/>\n  Breakfast (390 calories)  <\/p>\n<p>  Morning Snack (173 calories)  <\/p>\n<ul id=\"mntl-sc-block_328-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00be cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bd cup cherries, fresh or frozen<\/li>\n<\/ul>\n<p>  Lunch (408 calories)  <\/p>\n<p>  Afternoon Snack (95 calories)  <\/p>\n<p>  Dinner (414 calories)  <\/p>\n<p id=\"mntl-sc-block_339-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium\n<\/p>\n<p id=\"mntl-sc-block_341-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/261631\/everything-bagel-avocado-toast\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Everything Bagel Avocado Toast<\/a> to lunch and 2 Tbsp. natural peanut butter to the P.M. snack.\n<\/p>\n<p>  Day 17<br \/>\n  Breakfast (390 calories)  <\/p>\n<p>  Morning Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_348-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<\/ul>\n<p>  Lunch (408 calories)  <\/p>\n<p>  Afternoon Snack (42 calories)  <\/p>\n<p>  Dinner (473 calories)  <\/p>\n<p id=\"mntl-sc-block_359-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium\n<\/p>\n<p id=\"mntl-sc-block_361-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 medium banana to the A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained (Greek-style) yogurt with 4 Tbsp. sliced almonds to the P.M. snack.\n<\/p>\n<p>  Day 18<br \/>\n  Breakfast (390 calories)  <\/p>\n<p>  Morning Snack (21 calories)  <\/p>\n<p>  Lunch (408 calories)  <\/p>\n<p>  Afternoon Snack (210 calories)  <\/p>\n<ul id=\"mntl-sc-block_374-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium banana<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Dinner (488 calories)  <\/p>\n<p id=\"mntl-sc-block_379-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium\n<\/p>\n<p id=\"mntl-sc-block_381-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 20 unsalted dry-roasted almonds to the A.M. snack and add 1 avocado, sliced, to the side salad at dinner.\n<\/p>\n<p>  Day 19<br \/>\n  Breakfast (390 calories)  <\/p>\n<p>  Morning Snack (173 calories)  <\/p>\n<ul id=\"mntl-sc-block_388-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00be cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bd cup cherries, fresh or frozen<\/li>\n<\/ul>\n<p>  Lunch (408 calories)  <\/p>\n<p>  Afternoon Snack (105 calories)  <\/p>\n<p>  Dinner (406 calories)  <\/p>\n<p id=\"mntl-sc-block_399-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium\n<\/p>\n<p id=\"mntl-sc-block_401-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/261631\/everything-bagel-avocado-toast\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Everything Bagel Avocado Toast<\/a> to lunch and 2 Tbsp. natural peanut butter to the P.M. snack.\n<\/p>\n<p>  Day 20<br \/>\n  Breakfast (331 calories)  <\/p>\n<p>  Morning Snack (131 calories)  <\/p>\n<p>  Lunch (332 calories)  <\/p>\n<p>  Afternoon Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_414-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<\/ul>\n<p>  Dinner (516 calories)  <\/p>\n<p id=\"mntl-sc-block_419-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium\n<\/p>\n<p id=\"mntl-sc-block_421-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/257793\/berry-kefir-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Berry-Kefir Smoothie<\/a> to breakfast and 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262713\/traditional-greek-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Traditional Greek Salad<\/a> to dinner.\n<\/p>\n<p>  Day 21<br \/>\n  Breakfast (281 calories)  <\/p>\n<ul id=\"mntl-sc-block_425-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>3 Tbsp. sliced almonds<\/li>\n<li>\u00bc cup raspberries or fruit of choice<\/li>\n<\/ul>\n<p>  Morning Snack (90 calories)  <\/p>\n<p>  Lunch (332 calories)  <\/p>\n<p>  Afternoon Snack (210 calories)  <\/p>\n<ul id=\"mntl-sc-block_434-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium banana<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Dinner (566 calories)  <\/p>\n<p id=\"mntl-sc-block_439-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium\n<\/p>\n<p id=\"mntl-sc-block_441-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add \u00bc cup unsalted dry-roasted almonds to the A.M. snack and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/258090\/2-ingredient-peanut-butter-banana-ice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Week 4  <\/p>\n<p>  Day 22<br \/>\n  Breakfast (331 calories)  <\/p>\n<p>  Morning Snack (200 calories)  <\/p>\n<p>  Lunch (426 calories)  <\/p>\n<p>  Afternoon Snack (105 calories)  <\/p>\n<p>  Dinner (424 calories)  <\/p>\n<p id=\"mntl-sc-block_462-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium\n<\/p>\n<p id=\"mntl-sc-block_464-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262123\/raspberry-kefir-power-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Raspberry-Kefir Power Smoothie<\/a> to breakfast, 1 medium orange to the A.M. snack and 2 Tbsp. natural peanut butter to the P.M. snack.\n<\/p>\n<p>  Day 23<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (31 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  Afternoon Snack (210 calories)  <\/p>\n<ul id=\"mntl-sc-block_477-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium banana<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Dinner (527 calories)  <\/p>\n<p id=\"mntl-sc-block_482-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium\n<\/p>\n<p id=\"mntl-sc-block_484-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 20 unsalted dry-roasted almonds to the A.M. snack and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/258090\/2-ingredient-peanut-butter-banana-ice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Day 24<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (90 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  Afternoon Snack (95 calories)  <\/p>\n<p>  Dinner (577 calories)  <\/p>\n<p id=\"mntl-sc-block_502-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium\n<\/p>\n<p id=\"mntl-sc-block_504-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add \u00bc cup unsalted dry-roasted almonds to the A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to the P.M. snack.\n<\/p>\n<p>  Day 25<br \/>\n  Breakfast (264 calories)  <\/p>\n<ul id=\"mntl-sc-block_508-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 slice sprouted-wheat bread, toasted<\/li>\n<li>1 Tbsp. almond butter (or natural peanut butter)<\/li>\n<li>1 medium apple, sliced<\/li>\n<\/ul>\n<p>  Morning Snack (200 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  Afternoon Snack (291 calories)  <\/p>\n<ul id=\"mntl-sc-block_517-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u2154 cup low-fat plain Greek yogurt<\/li>\n<li>\u00bc cup sliced almonds<\/li>\n<li>\u00bd cup cherries, fresh or frozen<\/li>\n<\/ul>\n<p>  Dinner (356 calories)  <\/p>\n<p id=\"mntl-sc-block_522-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tip: <\/strong>Reserve leftover <a href=\"https:\/\/www.eatingwell.com\/recipe\/276346\/lemon-chicken-orzo-soup-with-kale\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Lemon Chicken Orzo Soup with Kale<\/a> to have for dinner tomorrow.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_524-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium\n<\/p>\n<p id=\"mntl-sc-block_526-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262123\/raspberry-kefir-power-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Raspberry-Kefir Power Smoothie<\/a> to breakfast, reduce to \u00be cup edamame in pods at the A.M. snack and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/258090\/2-ingredient-peanut-butter-banana-ice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Day 26<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_533-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<\/ul>\n<p>  Lunch (381 calories)  <\/p>\n<p>  Afternoon Snack (191 calories)  <\/p>\n<ul id=\"mntl-sc-block_539-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u2154 cup low-fat plain Greek yogurt<\/li>\n<li>\u00bd cup cherries<\/li>\n<li>1 Tbsp. sliced almonds<\/li>\n<\/ul>\n<p>  Dinner (356 calories)  <\/p>\n<p id=\"mntl-sc-block_544-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium\n<\/p>\n<p id=\"mntl-sc-block_546-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 medium apple to the A.M. snack, add 1 medium orange to lunch and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/258090\/2-ingredient-peanut-butter-banana-ice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Day 27<br \/>\n  Breakfast (375 calories)  <\/p>\n<p>  Morning Snack (200 calories)  <\/p>\n<p>  Lunch (317 calories)  <\/p>\n<p>  Afternoon Snack (195 calories)  <\/p>\n<ul id=\"mntl-sc-block_559-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup nonfat plain kefir<\/li>\n<li>1 medium banana<\/li>\n<\/ul>\n<p>  Dinner (415 calories)  <\/p>\n<p id=\"mntl-sc-block_564-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium\n<\/p>\n<p id=\"mntl-sc-block_566-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 clementine to the A.M. snack, add \u00bc cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.\u00a0\n<\/p>\n<p>  Day 28<br \/>\n  Breakfast (331 calories)  <\/p>\n<p>  Morning Snack (200 calories)  <\/p>\n<p>  Lunch (317 calories)  <\/p>\n<p>  Afternoon Snack (200 calories)  <\/p>\n<ul id=\"mntl-sc-block_579-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium apple<\/li>\n<li>1 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Dinner (374 calories)  <\/p>\n<p>  Evening Snack (101 calories)  <\/p>\n<p id=\"mntl-sc-block_587-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium\n<\/p>\n<p id=\"mntl-sc-block_589-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262123\/raspberry-kefir-power-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Raspberry-Kefir Power Smoothie<\/a> to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at the P.M. snack.\n<\/p>\n<p>  Week 5  <\/p>\n<p> Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley<\/p>\n<p>  Day 29<br \/>\n  Breakfast (304 calories)  <\/p>\n<p>  Morning Snack (315 calories)  <\/p>\n<ul id=\"mntl-sc-block_599-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 medium banana<\/li>\n<li>2 Tbsp. natural peanut butter<\/li>\n<\/ul>\n<p>  Lunch (317 calories)  <\/p>\n<p>  Afternoon Snack (189 calories)  <\/p>\n<ul id=\"mntl-sc-block_605-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>20 unsalted dry-roasted almonds<\/li>\n<li>1 clementine<\/li>\n<\/ul>\n<p>  Dinner (391 calories)  <\/p>\n<p id=\"mntl-sc-block_610-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tip: <\/strong>Reserve leftover <a href=\"https:\/\/www.eatingwell.com\/recipe\/8062777\/lemony-salmon-orzo-casserole\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Anti-Inflammatory Lemony Salmon &amp; Orzo Casserole<\/a> to have for dinner tomorrow.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_612-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium\n<\/p>\n<p id=\"mntl-sc-block_614-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>To make it 2,000 calories: <\/strong>Add 1 medium orange to breakfast, add \u00bc cup sliced almonds to lunch and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/258090\/2-ingredient-peanut-butter-banana-ice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n<p>  Day 30<br \/>\n  Breakfast (304 calories)  <\/p>\n<p>  Morning Snack (268 calories)  <\/p>\n<ul id=\"mntl-sc-block_621-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup unsalted dry-roasted almonds<\/li>\n<li>1 medium orange<\/li>\n<\/ul>\n<p>  Lunch (317 calories)  <\/p>\n<p>  Afternoon Snack (200 calories)  <\/p>\n<p>  Dinner (391 calories)  <\/p>\n<p id=\"mntl-sc-block_632-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium\n<\/p>\n<p id=\"mntl-sc-block_634-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to the P.M. snack and have 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/258090\/2-ingredient-peanut-butter-banana-ice-cream\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\u00a0<\/p>\n<p>Frequently Asked Questions<\/p>\n<ul id=\"mntl-sc-block-universal-faq__content_1-0\" class=\"comp mntl-sc-block-universal-faq__content mntl-accordion js-accordion\">\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"1\">\n<p>Is it OK to mix and match meals if there is one I do not like?\n<\/p>\n<p>Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious <a href=\"https:\/\/www.eatingwell.com\/anti-inflammatory-diet-recipes-8660050\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">anti-inflammatory diet recipes<\/a>.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"2\">\n<p>Can I eat the same breakfast or lunch every day?\n<\/p>\n<p>Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 264 to 390 calories while the lunches span 317 to 463 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"3\">\n<p>Why is there not a modification for 1,200 calories?\n<\/p>\n<p>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\u2019s unsustainable for long-term health and well-being.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"4\">\n<p>What is the difference between added sugar and natural sugar?\n<\/p>\n<p>Great question! <a href=\"https:\/\/www.eatingwell.com\/whats-the-difference-between-natural-and-added-sugars-11694001\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Natural sugars<\/a> are the kind found in fruits, vegetables and dairy; sweetness from nature. Added sugars, on the other hand, are any type of sugar that has been added during the processing of a food. So, even if you have a &#8220;natural&#8221; sugar, such as honey, maple syrup or agave, when it is added to a food, it becomes added sugar.<\/p>\n<\/li>\n<\/ul>\n<p>  The Anti-Inflammatory Diet and Heart Health  <\/p>\n<p id=\"mntl-sc-block_639-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When it comes to eating for healthy blood pressure, most of the focus has historically been on <a href=\"https:\/\/www.eatingwell.com\/article\/7981788\/low-sodium-foods-list\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">cutting back on sodium<\/a>. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure\u2014but it\u2019s not the only nutritional step to take. Chronic low-grade inflammation is a growing concern <a href=\"https:\/\/www.eatingwell.com\/what-is-inflammation-8766645\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">linked to several health conditions<\/a>, including heart disease, diabetes and even certain cancers. And it\u2019s likely a contributing cause of <a href=\"https:\/\/www.eatingwell.com\/article\/8044829\/inflammation-and-high-blood-pressure\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" rel=\"nofollow noopener\" target=\"_blank\">high blood pressure<\/a> and worsening blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods (such as <a href=\"https:\/\/www.eatingwell.com\/article\/8054507\/best-antioxidant-rich-anti-inflammatory-fruits\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" rel=\"nofollow noopener\" target=\"_blank\">antioxidant-rich fruits<\/a> and vegetables, whole grains, nuts, seeds, olive oil and fish) while limiting <a href=\"https:\/\/www.eatingwell.com\/article\/7871737\/inflammatory-foods-that-raise-heart-attack-stroke-risk\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"5\" rel=\"nofollow noopener\" target=\"_blank\">pro-inflammatory foods<\/a> (such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages).\u00a0The average American adult consumes 17 teaspoons of added sugar each day, well above the recommended daily max of 6 teaspoons for women and 9 for men. A high intake of <a href=\"https:\/\/www.eatingwell.com\/article\/7869775\/what-happens-to-your-body-when-you-cut-out-sugar\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"6\" rel=\"nofollow noopener\" target=\"_blank\">added sugar<\/a> can increase inflammation and ultimately, disease risk. In fact, one study tracked people\u2019s eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and stroke.\n<\/p>\n<p> How We Create Meal Plans<\/p>\n<p>Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n<p>Dig Deeper<br \/>\n<a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"11698377\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/what-happens-when-you-eat-sugar-and-have-diabetes-11698377\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\"><\/p>\n<p>What Happens to Your Body When You Eat Sugar &amp; Have Diabetes<\/p>\n<p><\/a><br \/>\n<a id=\"mntl-card-list-items_2-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"7489184\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/article\/8044874\/best-anti-inflammatory-snacks-for-joint-pain\/\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\"><\/p>\n<p>The 7 Best Anti-Inflammatory Snacks for Joint Pain, According to a Dietitian<\/p>\n<p><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least&hellip;\n","protected":false},"author":3,"featured_media":102817,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-102816","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114938114459335383","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/102816","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=102816"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/102816\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/102817"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=102816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=102816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=102816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}