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| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast/ A.M. Snack | Lunch/ P.M. Snack | Dinner/ Evening Snack |
| Chia pudding/ Yogurt bowl | Grain bowl | Skillet pasta/ Ice cream |
| Chia pudding/ Hard-boiled egg & nuts | Skillet pasta & green beans | One-pot shrimp & quinoa/ Ice cream |
| Chia pudding/ Peppers & hummus | Grain bowl/ Hard-boiled egg & nuts | Edamame sauté/ Yogurt bowl |
| Chia pudding/ Hard-boiled egg & nuts | White bean salad/ Snack jar | Stuffed peppers/ Dark chocolate |
| Breakfast sandwich/ Snack jar | White bean salad | Salmon & vegetables/ Yogurt bowl |
Day 1
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.
Breakfast (428 Calories)
Morning Snack (196 Calories)
Lunch (381 Calories)
Dinner (437 Calories)
Evening Snack (315 Calories)
Daily totals: 1,807 calories, 80 g fat, 97 g protein, 190 g carbohydrates, 46 g fiber, 1,125 mg sodium
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 cup steamed frozen edamame for an afternoon snack.
Day 2
Photographer: Greg Dupree; Food Stylist: Jennifer Wendorf;Prop Stylist: Josh Hoggle
Breakfast (428 Calories)
Morning Snack (181 Calories)
Lunch (437 Calories)
Dinner (381 Calories)
Evening Snack (315 Calories)
Daily totals: 1,804 calories, 89 g fat, 100 g protein, 163 g carbohydrates, 40g fiber, 1,517 mg sodium
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 cup steamed frozen edamame for an afternoon snack.
Day 3
Breakfast (428 Calories)
Morning Snack (98 Calories)
- 1 cup sliced red bell pepper
- 2 tablespoons hummus
Lunch (381 Calories)
Afternoon Snack (181 Calories)
Dinner (471 Calories)
Evening Snack (196 Calories)
Daily totals: 1,805 calories, 88 g fat, 102 g protein, 188 g carbohydrates, 50 g fiber, 1,684 mg sodium
To make it 1,500 calories: Omit morning snack and afternoon snack.
To make it 2,000 calories: Add 2 Tbsp. hummus (for a total of 4 Tbsp.) to morning snack and add 1 oz. dark chocolate (70%-85%) to evening snack.
Day 4
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (428 Calories)
Morning Snack (181 Calories)
Lunch (416 Calories)
Afternoon Snack (168 Calories)
Dinner (551 Calories)
Evening Snack (170 Calories)
- 1 oz. dark chocolate (70%-85%)
Daily totals: 1,845 calories, 98 g fat, 85 g protein, 152 g carbohydrates, 46 g fiber, 1,237 mg sodium
To make it 1,500 calories: Omit afternoon snack and evening snack.
To make it 2,000 calories: Add 1 oz. whole-wheat crackers to afternoon snack and add 1 small banana to evening snack.
Day 5
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Breakfast (344 Calories)
Morning Snack (168 Calories)
Lunch (416 Calories)
Dinner (522 Calories)
Evening Snack (196 Calories)
Daily totals: 1,794 calories, 96 g fat, 100 g protein, 142 g carbohydrates, 30 g fiber, 1,541 mg sodium
To make it 1,500 calories: Swap breakfast sandwich for 1 serving Egg, Spinach & Cheddar Breakfast Sandwich and omit evening snack.
To make it 2,000 calories: Add 1 cup edamame to morning snack and add ½ cup fresh raspberries to evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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.
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Can I eat the same breakfast or lunch every day?Definitely, it’s 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’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a 1,200-calorie modification?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’s unsustainable for long-term health and well-being.
Health Benefits of a High-Protein Diet
Eating enough protein is one of the best ways to feel full and satisfied. When your meals are low in protein, you’ll likely find yourself feeling hungry soon after eating and reaching for extra snacks throughout the day. Research shows that eating enough protein can help your body release appetite-regulating hormones, which keeps you feeling fuller for longer. Unfortunately, many people fall short. Studies suggest about 40% of Americans aren’t meeting their daily protein needs.
Adding more high-protein foods to your diet doesn’t have to be complicated or high-cost. This plan makes it easy, with beginner-friendly ideas like canned beans, edamame, eggs, yogurt and other budget-friendly proteins that require little to no prep. Since they’re packed with plenty of fiber-rich ingredients, the meals in this plan can help slow down digestion and support healthy blood sugar levels. Together, this protein-and-fiber combo will help you feel your best while keeping meals simple and satisfying.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s 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.
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