Enjoy a month of filling high-protein and high-fiber mealsall without any added sugar.
If youre looking for a routine that will keep you satiated while maximizing flavor, look no further.
Youll find easy-to-follow recipes and meal-prep tips to simplify your routine.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
We also skipadded sugars.
Added sugars are those added during food processing.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
They provide sweetness and calories but dont have much staying power.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
For even more inspiration, check out all of ourhigh-proteinandhigh-fiber recipes.
Each breakfast ranges from 319 to 432 calories while lunch options span 400 to 478 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Take a peek at thenutrition labelto see where added sugars may be making their way into your routine.
Its linked to improved digestion, better blood sugar management, improved cholesterol levels and more diverse gut bacteria.
A high-fiber diet has been linked toweight loss, independent of other health changes.
Its even been named our No.
1 nutrient for healthierblood sugar levelsandimproved cholesterol.
Check out5 Easy Ways to Eat More Fiberto get started.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Snack (248 calories)
Lunch (478 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to P.M. snack.
Day 4
A.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Day 7
A.M. ## Day 9
Breakfast (432 calories)
A.M.
Snack (149 calories)
Lunch (401 calories)
P.M. Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Caitlin Bensel
Day 11
P.M. Make it 2,000 calories:Add 22 unsalted dry-roasted almonds to evening snack.
Day 14
A.M. ## Week 3
Day 15
Breakfast (365 calories)
A.M. ## Day 16
Breakfast (389 calories)
A.M.
Snack (254 calories)
Lunch (469 calories)
P.M. ## Day 17
A.M. Make it 2,000 calories:Add 2 Tbsp.
Ali Redmond
chopped walnuts to breakfast and 1 medium banana to P.M. snack.
Day 18
P.M. Make it 2,000 calories:Add 1 medium banana with 1 Tbsp.
natural peanut butter as an evening snack.
Day 19
P.M.
Snack (253 calories)
P.M. ## Day 21
P.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Photographer Victor Protasio, Food Stylist Ruth Blackburn, Prop Stylist Christina Dailey
Day 23
Breakfast (402 calories)
A.M. Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.
Day 25
P.M. ## Day 26
A.M.
Snack (187 calories)
Lunch (404 calories)
P.M. Make it 2,000 calories:Add 14 cup chopped walnuts to A.M. snack.
Change P.M. snack to 1 medium banana.
Make it 2,000 calories:Add 2 Tbsp.
chopped walnuts to A.M. snack and 1 medium banana to P.M. snack.
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
Sara Haas
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Antonis Achilleos
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
