A seven-day meal plan for weight loss that will keep you feeling full and satisfied all day long.

Proteindoes your body a lot of good.

It builds healthy cells, repairs cells that are damaged and keeps your immune system in tip-top shape.

spicy jerk shrimp and pineapple on a sheet pan

Photographer: Diana Chistruga

We set this 7-day meal plan at 1,500 calories, which can help with healthy and sustainable weight loss.

It is not recommended to choose a daily calorie goal lower than 1,500 calories.

While we previously included meal plans and modifications for 1,200 calories, we no longer do.

Overhead view of a pan of Citrus Poached Salmon with Asparagus recipe

Photographer: Diana Chistruga

Freeze any leftovers for up to 6 months.

We no longer provide modifications for 1,200-calorie days in our meal plans.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

veggies and rice in bowls with a side of fresh spinach

plate of delicious-looking high-protein meal

Mediterranean Chicken Quinoa Bowl

Garlic-Lime Pork with Farro & Spinach

Salmon Tacos with Pineapple Salsa