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Photo:Ali Redmond
Ali Redmond
Browse More:Recipes for Weight Loss & Diet
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.
If you’re just starting off with weight loss, this 2,000-calorie level is a great place to begin. Once you get comfortable with this calorie level, you can slowly cut your calories down (say, 100 calories at a time) to get closer to that 2-pound weight loss per week.
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 exerciseand you’re on track to lose 1 to 2 pounds per week, the healthy way!
Looking for a different calorie level?See this same meal plan at1,500calories.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
How to Meal Prep Your Week of Meals
Meal-Prep Tip:Store your food in air-tight glass containers
Breakfast (421 calories)
A.M. Snack (286 calories)
Meal-Prep Tip:Try to find a peanut butter with minimal (or no) added sugar.
Lunch (440 calories)
P.M. Snack (260 calories)
Dinner (592 calories)
Daily Totals:1,999 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium
A.M. Snack (249 calories)
Lunch (439 calories)
P.M. Snack (259 calories)
Dinner (618 calories)
Daily Totals:1,986 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
A.M. Snack (269 calories)
P.M. Snack (296 calories)
Dinner (550 calories)
Daily Totals:1,975 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium
Breakfast (393 calories)
Lunch (344 calories)
P.M. Snack (305 calories)
Dinner (521 calories)
Evening Snack (188 calories)
Daily Totals:2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium
Breakfast (382 calories)
Lunch (460 calories)
P.M. Snack (315 calories)
Dinner (617 calories)
Daily Totals:2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium
A.M. Snack (305 calories)
Lunch (549 calories)
P.M. Snack (192 calories)
Dinner (585 calories)
Daily Totals:2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium
Breakfast (390 calories)
Lunch (345 calories)
P.M. Snack (70 calories)
Dinner (719 calories)
Evening Snack (220 calories)
Daily Totals:1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
