If youre looking for a simple, healthy eating routine, weve got you covered.
Recipe photos: Jake Sternquist and Ali Redmond.
Each meal has 30 minutes or less of active cooking time and a maximum of three steps.
Photo:Recipe photos: Jake Sternquist and Ali Redmond. EatingWell design.
Youll also find meal-prep tips throughout and three different calorie levels to choose from.
Every recipe is ready in three steps or less and has 30 minutes or less of active cooking time.
Each day provides an average of89 grams of proteinand32 grams of fiber.
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
These two nutrients provide staying power, which helps keep us full and satiated between meals.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (206 calories)
Lunch (576 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit edamame at P.M. snack.
Ali Redmond
Day 2
Ali Redmond
Breakfast (584 calories)
A.M.
Snack (186 calories)
Lunch (406 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Daily Totals:1,787 calories, 91g fat, 80g protein, 182g carbohydrate, 34g fiber, 1,554mg sodium.
Make it 1,500 calories:Change breakfast to 1 servingApple & Peanut Butter Toast.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Make it 1,500 calories:Omit almonds at lunch and change P.M. snack to 1 medium orange.
Make it 2,000 calories:Add 1 servingCitrus-Arugula Saladto dinner.
How to Meal-Prep Your Week of Meals:
Frequently Asked Questions
Absolutely!
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Yes, feel free to eat the same breakfast or lunch every day if thats easier for your routine.
The breakfasts range from 368 to 584 calories, while the lunches span 406 to 576 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.
