Day 1 <\/p>\n
Photographer: Rachel Marek, Food stylist: Lauren McAnelly<\/p>\n
Breakfast (352 Calories) <\/p>\n
\u25cf\u00a0 \u00a0 \u00a0 1 serving Raspberry-Peach-Mango Smoothie Bowl<\/a>\n<\/p>\n Morning Snack (98 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup plain nonfat strained (Greek-style) yogurt\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup raspberries\n<\/p>\n Lunch (401 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Bell Pepper & Feta Chickpea Salad<\/a>\n<\/p>\n Afternoon Snack (149 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\n<\/p>\n Dinner (502 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes<\/a>\n<\/p>\n Daily totals<\/strong>: 1,503 calories, 67 g fat, 81 g protein, 153 g carbohydrates, 34 g fiber, 1,266 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack<\/a>\n<\/p>\n To make it 2,000 calories<\/strong>: Change the morning snack to 1 cup plain nonfat strained (Greek-style) yogurt, 1 cup raspberries and 2 tablespoons chia seeds. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n Day 2 <\/p>\n Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer<\/p>\n Breakfast (334 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Broccoli, White Bean & Cheese Quiche<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bc cup raspberries\n<\/p>\n Morning Snack (149 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\u00a0\u00a0\n<\/p>\n Lunch (380 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Chicken & Beet Salad<\/a>\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (453 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Roasted Root Veggies & Greens over Spiced Lentils<\/a>\n<\/p>\n \u00a0Daily totals<\/strong>: 1,511 calories, 79 g fat, 84 g protein, 116 g carbohydrates, 31 g fiber, 1,891 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories<\/strong>: Change the raspberry serving in breakfast to 1 cup. Change the morning snack to 1 whole pear and 2 tablespoons of almond butter. Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\n<\/p>\n Day 3 <\/p>\n Breakfast (318 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Broccoli, White Bean & Cheese Quiche<\/a>\n<\/p>\n Morning Snack (217 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup plain nonfat strained (Greek-style) yogurt\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup blackberries\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon ground flaxseeds\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon chia seeds\n<\/p>\n Lunch (380 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Chicken & Beet Salad<\/a>\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (406 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Baked Halibut with Brussels Sprouts & Quinoa<\/a>\n<\/p>\n Daily totals<\/strong>: 1,516 calories, 72 g fat, 108 g protein, 106 g carbohydrates, 31 g fiber, 2,113 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 medium apple to breakfast. Change servings in the morning snack to 1 cup nonfat Greek yogurt and 2 tablespoons chia seeds. Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\n<\/p>\n Day 4 <\/p>\n Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster<\/p>\n Breakfast (318 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Broccoli, White Bean & Cheese Quiche<\/a>\n<\/p>\n Morning Snack (149 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd pear\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\u00a0\u00a0\n<\/p>\n Lunch (380 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Chicken & Beet Salad<\/a>\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (458 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta<\/a>\n<\/p>\n Daily totals<\/strong>: 1,500 calories, 68 g fat, 87 g protein, 136 g carbohydrates, 30 g fiber, 2,218 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Include 1 ounce of almonds with breakfast. Change \u00bd pear to 1 whole pear in the morning snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n Day 5 <\/p>\n Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n Breakfast (318 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Broccoli, White Bean & Cheese Quiche<\/a>\n<\/p>\n Morning Snack (217 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup plain nonfat strained (Greek-style) yogurt\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup blackberries\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon ground flaxseeds\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon chia seeds\n<\/p>\n Lunch (380 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Chicken & Beet Salad<\/a>\n<\/p>\n Afternoon Snack (195 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a>\n<\/p>\n Dinner (413 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chili-Lime Chicken Bowls<\/a>\n<\/p>\n Daily totals<\/strong>: 1,523 calories, 69 g fat, 107 g protein, 116 g carbohydrates, 32 g fiber, 2,120 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 medium apple to breakfast. Change servings in the morning snack to 1 cup nonfat Greek yogurt and 2 tablespoons chia seeds. Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack.\u00a0\n<\/p>\n Day 6 <\/p>\n Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n Breakfast (391 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein Black Bean Breakfast Bowl<\/a>\n<\/p>\n Morning Snack (169 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup kefir\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Lunch (360 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Tuna Salad Lettuce Wraps<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 pear\n<\/p>\n Afternoon Snack (150 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup Crunchy Roasted Chickpeas<\/a>\n<\/p>\n Dinner (427 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans<\/a>\n<\/p>\n Daily totals<\/strong>: 1,497 calories, 54 g fat, 96 g protein, 169 g carbohydrates, 37 g fiber, 1,854 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 medium banana to morning snack. Add 1 medium apple to afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an evening snack.\n<\/p>\n Day 7 <\/p>\n Ali Redmond<\/p>\n Breakfast (391 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein Black Bean Breakfast Bowl<\/a>\n<\/p>\n Morning Snack (169 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup kefir\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Lunch (360 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Tuna Salad Lettuce Wraps<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 pear\n<\/p>\n Afternoon Snack (150 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup Crunchy Roasted Chickpeas<\/a>\n<\/p>\n Dinner (447 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Zucchini Noodles with Avocado Pesto & Shrimp<\/a>\n<\/p>\n Daily totals<\/strong>: 1,517 calories, 68 g fat, 91 g protein, 151 g carbohydrates, 37 g fiber, 1,817 mg sodium\n<\/p>\n To make it 1,800 calories<\/strong>: Add Crunchy High-Protein Quinoa Bites<\/a> as an evening snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 medium banana to morning snack. Add 1 medium apple to the afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream<\/a> as an 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 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 other delicious Weight Loss Recipes<\/a>.<\/strong><\/p>\n<\/li>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n \u00a0Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 400 calories while the lunches span 350 to 400 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 How Fiber Benefits Weight Loss <\/p>\n Along with helping to curb cravings and increase feelings of fullness, high-fiber foods support weight loss by:\n<\/p>\n How We Create Meal Plans<\/p>\n 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 Dig Deeper What’s the Difference Between Natural and Added Sugars? A Dietitian Explains<\/p>\n\n
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