Fiber is a jot down of carbohydrate thats not digested.
It has been linked to manyhealth benefits, from improvedweight lossoutcomes to better blood sugar levels.
Each day provides an average of 29 grams offiber.
Photo:Jen Causey/Robby Lozano
To help improve blood sugar levels, we pump up the protein.
Each day provides an average of 98 grams of protein.
Because this meal plan is for weight loss, we set the base calories at 1,500 calories per day.
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Make it 2,000 calories:Add 1 medium orange to P.M. snack, add 2 Tbsp.
natural peanut butter to the apple at lunch and add 1 servingCottage Cheese Snack Jaras an evening snack.
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp.
Daily Totals:1,484 calories, 69g fat, 98g protein, 118g carbohydrate, 32g fiber, 1,800mg sodium.
Day 5
Diana Chistruga
Lunch (389 calories, 24g carbohydrate)
P.M. Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Snack (137 calories, 19g carbohydrate)
P.M. Make it 1,800 calories:Increase to 2 Tbsp.
natural peanut butter at P.M. snack and add 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
chopped walnuts to A.M. snack, increase to 2 Tbsp.
natural peanut butter at P.M. snack and add 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 7
A.M. Make it 1,800 calories:Increase to 2 Tbsp.
Diana Chistruga
natural peanut butter at P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
natural peanut butter at P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
doi:10.1002/hsr2.2004
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.Symptoms of Diabetes.
2020;36(7):1523-1528. doi:10.12669/pjms.36.7.3027
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
