In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
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In This Article
Meal Prep Tips
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If you’re just starting with weight loss, this 1,800-calorie level is a great place to begin. Many find 1,500 and 1,200 calories too low to begin with, as going too low can leave you feeling hungry at the end of the day. This slightly higher calorie level will help you stick to the plan.
Once you get comfortable with this calorie level, you can slowly cut your calories down, say, 50 calories at a time. Just keep in mind that healthy,sustainable weight loss is 1 to 2 pounds per week. So, if you find you’re losing more than that, feel free to bump back up to the higher calorie level.
Looking for a different calorie level?See this same meal plan at2,000and1,500.
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise, and you’re on track to lose 1 to 2 pounds per week—the healthy way!
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How to Meal Prep Your Week of Meals
Breakfast (421 calories)
A.M. Snack (190 calories)
Lunch (440 calories)
P.M. Snack (182 calories)
Dinner (559 calories)
Daily Totals:1,792 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium
Recipes for Weight Loss & Diet
A.M. Snack (115 calories)
Lunch (439 calories)
P.M. Snack (221 calories)
Dinner (618 calories)
Daily Totals:1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium
A.M. Snack (192 calories)
P.M. Snack (201 calories)
Dinner (550 calories)
Daily Totals:1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium
Breakfast (393 calories)
A.M. Snack (172 calories)
Lunch (344 calories)
P.M. Snack (200 calories)
Dinner (521 calories)
Evening Snack (188 calories)
Daily Totals:1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium
Breakfast (382 calories)
Lunch (460 calories)
P.M. Snack (210 calories)
Dinner (617 calories)
Daily Totals:1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium
A.M. Snack (200 calories)
Lunch (514 calories)
P.M. Snack (115 calories)
Dinner (585 calories)
Daily Totals:1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium
Breakfast (390 calories)
A.M. Snack (95 calories)
Lunch (345 calories)
P.M. Snack (35 calories)
Dinner (719 calories)
Evening Snack (220 calories)
Daily Totals:1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium
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