If youre looking for a nutrient-packed meal plan, look no further.
To help simplify the routine, we included plenty of meal-prep tips to jump-start your week.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Eating a diverse diet helps provide an abundance of these important nutrients.
Each day provides at least 79 grams of protein and 29 grams of fiber.
Both of these nutrients promote feelings of fullness, andfiberhas many health benefits.
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
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.
Frequently Asked Questions
Definitely!
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Feel free to mix and match meals if there is one you dont like.
it’s possible for you to opt to repeat a meal or two or choose a different meal entirely.
We have a lot ofantioxidant-richandanti-inflammatoryrecipes that would make a great substitute.
Each day provides about 1,800 calories, at least 70 grams of protein and 28 grams of fiber.
We limit sodium to 2,300 mg per day.
Yes, you could certainly eat the same breakfast or lunch every day.
Each breakfast is between roughly 400 to 500 calories while lunch spans 368 to 452 calories.
Though we set this meal plan at 1,800 calories per day, the focus isnt on calories.
If youre not, a simple swap should work for most people.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
We no longer provide modifications for 1,200-calorie days in our meal plans.
Theanti-inflammatory dietis a way of eating that emphasizes a high intake of foods that may reduce chronic inflammation.
These foods include fruits, vegetables, fermented foods, fish and nuts.
It limits processed foods, added sugars, fried foods and refined grains.
What Are Antioxidants?
While antioxidants certainly play an important role in cell repair, more isnt always better.
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Snack (273 calories)
Lunch (430 calories)
P.M. chia seeds at breakfast, omit pistachios at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
almond butter to P.M. snack.
Day 2
Breakfast (400 calories)
A.M. ## Day 3
A.M.
Snack (185 calories)
P.M. Make it 2,000 calories:Add 1 medium apple to A.M. snack and 2 Tbsp.
chopped walnuts to P.M. snack.
Day 4
P.M. chopped walnuts at breakfast and omit pistachios at P.M. snack.
Make it 2,000 calories:Increase to 4 Tbsp.
chopped walnuts to A.M. snack.
Day 6
A.M.
Snack (254 calories)
P.M. Make it 2,000 calories:Add 1 medium banana to lunch and increase to 2 Tbsp.
almond butter at P.M. snack.
Snack (97 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
National Library of Medicine.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Center for Complementary and Integrative Health.Antioxidant Supplements: What you better Know.
