Day 1\u00a0 <\/p>\n
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.<\/p>\n
Breakfast (428 Calories)\u00a0 <\/p>\n
Morning Snack (196 Calories)\u00a0 <\/p>\n
Lunch (381 Calories)\u00a0 <\/p>\n
Dinner (437 Calories)\u00a0 <\/p>\n
Evening Snack (315 Calories)\u00a0 <\/p>\n
Daily totals<\/strong>: 1,807 calories, 80 g fat, 97 g protein, 190 g carbohydrates, 46 g fiber, 1,125 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit evening snack.\u00a0\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 cup steamed frozen edamame for an afternoon snack.\u00a0\n<\/p>\n Day 2 <\/p>\n Photographer: Greg Dupree; Food Stylist: Jennifer Wendorf;Prop Stylist: Josh Hoggle<\/p>\n Breakfast (428 Calories)\u00a0 <\/p>\n Morning Snack (181 Calories)\u00a0 <\/p>\n Lunch (437 Calories)\u00a0 <\/p>\n Dinner (381 Calories)\u00a0 <\/p>\n Evening Snack (315 Calories)\u00a0 <\/p>\n Daily totals<\/strong>: 1,804 calories, 89 g fat, 100 g protein, 163 g carbohydrates, 40g fiber, 1,517 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit evening snack.\u00a0\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 cup steamed frozen edamame for an afternoon snack.\u00a0\n<\/p>\n Day 3 <\/p>\n Carolyn A. Hodges, R.D.<\/p>\n Breakfast (428 Calories)\u00a0 <\/p>\n Morning Snack (98 Calories)\u00a0 <\/p>\n Lunch (381 Calories)\u00a0 <\/p>\n Afternoon Snack (181 Calories)\u00a0 <\/p>\n Dinner (471 Calories)\u00a0 <\/p>\n Evening Snack (196 Calories)\u00a0 <\/p>\n Daily totals<\/strong>: 1,805 calories, 88 g fat, 102 g protein, 188 g carbohydrates, 50 g fiber, 1,684 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit morning snack and afternoon snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 2 Tbsp. hummus (for a total of 4 Tbsp.) to morning snack and add 1 oz. dark chocolate (70%-85%) to evening snack.\u00a0\n<\/p>\n Day 4 <\/p>\n Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n Breakfast (428 Calories)\u00a0 <\/p>\n Morning Snack (181 Calories)\u00a0 <\/p>\n Lunch (416 Calories)\u00a0 <\/p>\n Afternoon Snack (168 Calories)\u00a0 <\/p>\n Dinner (551 Calories)\u00a0 <\/p>\n Evening Snack (170 Calories)\u00a0 <\/p>\n Daily totals<\/strong>: 1,845 calories, 98 g fat, 85 g protein, 152 g carbohydrates, 46 g fiber, 1,237 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Omit afternoon snack and evening snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 oz. whole-wheat crackers to afternoon snack and add 1 small banana to evening snack.\u00a0\n<\/p>\n Day 5 <\/p>\n Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell<\/p>\n Breakfast (344 Calories)\u00a0 <\/p>\n Morning Snack (168 Calories)\u00a0 <\/p>\n Lunch (416 Calories)\u00a0 <\/p>\n Dinner (522 Calories)\u00a0 <\/p>\n Evening Snack (196 Calories)\u00a0 <\/p>\n Daily totals<\/strong>: 1,794 calories, 96 g fat, 100 g protein, 142 g carbohydrates, 30 g fiber, 1,541 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Swap breakfast sandwich for 1 serving <\/a>Egg, Spinach & Cheddar Breakfast Sandwich<\/a> and omit evening snack.\u00a0\u00a0\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 cup edamame to morning snack and add \u00bd cup fresh raspberries to evening snack.\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t like?\n<\/p>\n 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<\/a> 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 some of our other delicious high-protein dinner recipes.<\/a><\/p>\n<\/li>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 368 to 428 calories while the lunches span 381 to 437 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 Why is there not a 1,200-calorie modification?\n<\/p>\n 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<\/ul>\n Health Benefits of a High-Protein Diet\u00a0 <\/p>\n\n
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