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To make sure you’re still getting the nutrients you need, we tailored this meal plan to be low in carbs, but not so low that you’d miss out on those important nutrients. Research suggests this is a more effective way to meet your health and weight-loss goals when compared to very-low-carb diets (we aim for about 100 grams carbohydrates daily).
We also added in plenty of healthy vegetarian protein sources like eggs, tofu andedamamein place of higher-carb beans and lentils to help you feel full and satisfied.
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.
Breakfast (327 calories)
Top toast with avocado and season with a pinch each salt and pepper.
A.M. Snack (30 calories)
Lunch (348 calories)
P.M. Snack (118 calories)
Dinner (423 calories)
Meal Prep Tip:Save 1 serving of theWaldorf Salad Lettuce Wrapsto have for lunch on Day 2. Pack up leftovers of theVegan Butternut Squash Soupto have on Days 2 and 3.
Daily Totals: 1,224 calories, 39 g protein, 101 g carbohydrates, 33 g fiber, 74 g fat, 1,994 mg sodium.
Breakfast (285 calories)
A.M. Snack (62 calories)
Lunch (240 calories)
Dinner (505 calories)
Daily Totals: 1,210 calories, 43 g protein, 93 g carbohydrates, 23 g fiber, 75 g fat, 1,942 mg sodium.
Breakfast (282 calories)
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter to a sauce-like consistency). Drizzle over pancakes and strawberries.
A.M. Snack (109 calories)
Toss edamame and cucumber with lime juice; season with a pinch each of salt and pepper.
Lunch (349 calories)
P.M. Snack (30 calories)
Dinner (435 calories)
Daily Totals: 1,206 calories, 57 g protein, 96 g carbohydrates, 27 g fiber, 70 g fat, 1,781 mg sodium.
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