This meal plan will keep you satisfied all day long!
EatingWell
Looking for a meal plan that will keep you feeling satiated?
Plus, we skipadded sugarsto leave more room for nutrient-dense foods.
Photo:EatingWell
To promote a seamless routine, we included some meal-prep tips at the beginning of the week.
Lets check it out!
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Jacob Fox
By slowing down your digestion, protein can help you have sustained energy throughout the day.
This 1,500-calorie meal plan has modifications for 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.
Each breakfast option provides 318 to 387 calories, while each lunch has approximately 325 to 425 calories.
These calorie ranges are similar enough that swapping one breakfast or lunch option for another should be fairly negligible.
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Natural sugarsare found in foods like fruits, vegetables and unsweetened dairy.
Added sugars are sweeteners added during processing.
We no longer provide modifications for 1,200-calorie days in our meal plans.
How Do Protein and Fiber Keep You Full?
Protein and fiber both play a role in keeping you fullbut how?
While both slow down your digestion, each has additional mechanisms.
Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
Snack (141 calories)
Lunch (423 calories)
P.M. natural peanut butter as an evening snack.
chopped walnuts to P.M. snack, and add 1 servingCaprese Salad with Cherry Tomatoesto dinner.
Snack (131 calories)
Lunch (325 calories)
P.M. ## Day 4
A.M. chopped walnuts to P.M. snack, and add 1 servingTraditional Greek Saladto dinner.
Photographer: Rachel Marek, Food stylist: Annie Probst
Day 6
A.M.
Snack (140 calories)
Lunch (391 calories)
P.M. slice of whole-wheat baguette to dinner, and add 4 servingsPeanut Butter-Oat Energy Ballsas an evening snack.
Day 7
P.M. Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr.
2019;8(1):15. doi:10.3390/foods8010015
