Looking for an energy boost?
This meal plan can help.
Left to right: Robby Lozano, Charlotte & Johnny Autry, and Fred Hardy.
Photo:Left to right: Robby Lozano, Charlotte & Johnny Autry, and Fred Hardy.
While we prioritize satiating nutrients like protein and fiber, we limit added sugar.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (219 calories)
Lunch (386 calories)
P.M. Make it 2,000 calories:Add 2 Tbsp.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
natural peanut butter to P.M. snack.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Day 3
P.M. Daily Totals:1,790 calories, 85g fat, 70g protein, 204g carbohydrate, 49g fiber, 1,620mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium apple and omitGuacamole Chopped Saladat dinner.
Day 4
A.M. ## Day 5
P.M. Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlas an evening snack.
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
Day 7
A.M. Make it 1,500 calories:Omit almonds at lunch and change P.M. snack to 1 large pear.
Make it 1,500 calories:Omit almonds at lunch and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
natural peanut butter to evening snack.
Day 10
P.M. Make it 1,500 calories:OmitNo-Cook Black Bean Saladat dinner.
Make it 2,000 calories:
Day 12
A.M. Daily Totals:1,812 calories, 65g fat, 87g protein, 230g carbohydrate, 40g fiber, 1,766mg sodium.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlto A.M. snack.
Day 16
Breakfast (525 calories)
A.M. Make it 1,500 calories:OmitStrawberry-Pineapple Smoothieat breakfast.
Day 17
P.M. Make it 1,500 calories:OmitStrawberry-Pineapple Smoothieat breakfast and omit evening snack.
Make it 2,000 calories:Change evening snack to 1 medium apple with 112 Tbsp.
Day 18
A.M.
Snack (28 calories)
P.M. Make it 1,500 calories:Change P.M. snack to 1 clementine.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Make it 1,500 calories:OmitStrawberry-Pineapple Smoothieat breakfast and change P.M. snack to 1 clementine.
Make it 1,500 calories:OmitStrawberry-Pineapple Smoothieat breakfast and change P.M. snack to 34 cup blueberries.
Day 21
A.M.
Snack (131 calories)
P.M. Make it 1,500 calories:OmitStrawberry-Pineapple Smoothieat breakfast and change A.M. snack to 1 medium apple.
Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to the banana at lunch.
Day 24
A.M. Daily Totals:1,780 calories, 92g fat, 107g protein, 146g carbohydrate, 38g fiber, 1,978mg sodium.
Make it 1,500 calories:Change P.M. snack to 12 cup blueberries and omit evening snack.
Daily Totals:1,815 calories, 58g fat, 104g protein, 239g carbohydrate, 41g fiber, 1,503mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to 12 cup blueberries.
Make it 1,500 calories:Omit chopped nuts at breakfast and change P.M. snack to 1 clementine.
Make it 1,500 calories:Omit almonds at P.M. snack and omit evening snack.
Day 30
A.M. Make it 1,500 calories:Omit peanut butter at A.M. snack and change evening snack to 12 cup blueberries.
Make it 2,000 calories:Add1 servingCottage Cheese-Berry Bowlto lunch.
Frequently Asked Questions
Yes!
If its easier for your routine to eat the same breakfast or lunch every day, that works!
Each breakfast and lunch option is typically between 350 to 500 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Added sugarsare those added during food processing or preparation to sweeten foods.
They include white sugar, honey, maple syrup, agave, high-fructose corn syrup and more.
Natural sugars are found in foods like fruit, vegetables and unsweetened dairy.
High-Fiber Foods to Focus On:
What Is Fiber?
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
