In This ArticleView AllIn This ArticleHow to Meal-Prep Your Week of MealsDay 1:Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
How to Meal-Prep Your Week of Meals
Day 1:
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseWant to lose weight but find that many diet meal plans are just too low in calories and leave you feeling unsatisfied—and hungry? We hear you! We’ve put together seven days of filling meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.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 to Meal-Prep Your Week of MealsPrepareRavioli & Vegetable Soupto have for lunch on days 1 and 2.Whip upSesame Tamari Vinaigretteto have with lunch on days 4 and 7.Make a batch ofMaple-Nut Granolato have for breakfast on days 3 and 4.MakeAvocado-Yogurt Dipfor snacks for days 5-7.Watch How to Make Ravioli & Vegetable SoupDay 1:Breakfast (489 calories)Avocado-Egg Toast (double the amount of avocado and egg in the recipe)1 medium bananaA.M. Snack (305 calories)1 medium apple2 Tbsp. peanut butterLunch (508 calories)2 cupsRavioli & Vegetable Soup2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted1 medium pearP.M. Snack (245 calories)5 Tbsp. hummus1 cup sliced cucumber4 medium carrotsDinner (641 calories)Salmon & Vegetables5 oz. baked salmon1 cup roasted Brussels sprouts1 cup brown rice1/8 tsp. salt1/8 tsp. pepper1 1/2 Tbsp. walnutsVinaigretteCombine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.Day 2Breakfast (485 calories)Avocado-Egg Toast (double the amount of avocado and egg in the recipe)1 medium pearA.M. Snack (323 calories)7 dried apricots7 walnut halves1 1/2 oz. Cheddar cheeseLunch (508 calories)2 cupsRavioli & Vegetable Soup2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted1 medium pearP.M. Snack (230 calories)5 Tbsp. hummus4 medium carrotsDinner (533 calories)1 1/2 cupsDelicata Squash & Tofu Curry1 cup brown riceP.M. Snack (133 calories)* 2 Medjool datesMeal Prep Tip:If you haven’t already make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.Day 3Breakfast (488 calories)1/2 cupMaple-Nut Granola1 cup nonfat plain Greek yogurt1/2 cup blueberries1 medium orangeA.M. Snack (245 calories)5 Tbsp. hummus4 medium carrots1 cup sliced cucumbersLunch (518 calories)Apple & Cheddar Pita Pockets4 walnut halvesP.M. Snack (331 calories)1/2 medium apple, sliced1 1/2 Tbsp. peanut butter1/4 cupMaple-Nut GranolaDip apple slices into peanut butter and granola.Dinner (507 calories)1Tikka Masala Stuffed Pepper2 cups spinach (sauté in 1 tsp. olive oil with a pinch of salt and pepper)1 cup sliced carrots, steamedP.M. Snack (101 calories)2 Tbsp. dark chocolate chipsMeal Prep Tips:Hard-boil 2 eggsand save one for Day 7. If you haven’t already, makeSesame Tamari Vinaigretteor opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil.Cook a chicken breastfor tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 4Jason DonnellyBreakfast (488 calories)1/2 cupMaple-Nut Granola1 cup nonfat plain Greek yogurt1/2 cup blueberries1 medium orangeA.M. Snack (305 calories)1 medium apple2 Tbsp. peanut butterLunch (512 calories)2 cups mixed greens4 oz. cooked chicken breast1/2 medium red bell pepper, sliced1/4 cup grated carrots2 Tbsp. unsalted dry-roasted almonds2 Tbsp.Sesame Tamari VinaigretteCombine ingredientsand top the salad with the vinaigrette.1 medium orangeP.M. Snack (235 calories)1 medium banana10 walnut halvesDinner (652 calories)2 1/4 cupsLemony Lentil Salad with Feta2/3 cupBeet Salad2 slices whole-wheat baguette (1/4 inch thick), topped with 1 tsp. butterMeal Prep Tip:If you haven’t already make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.Day 5Breakfast (472 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium banana2 Tbsp. unsalted dry-roasted almondsA.M. Snack (192 calories)4 Tbsp.Avocado-Yogurt Dip1 cup sliced cucumber3 medium carrotsLunch (519 calories)2Tomato-Cheddar Cheese Toasts2 cups mixed greens1/4 cup grated carrot1/2 cup cucumber, sliced1 hard-boiled egg2 Tbsp. unsalted dry-roasted almonds1 Tbsp. each olive oil & balsamic vinegarTop greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.P.M. Snack (346 calories)1/2 cup blueberries10 walnut halves1 1/2 oz. Cheddar cheeseDinner (668 calories)1 1/2 cupsQuick Chicken Tikka Masala1 cup brown rice2 medjool dates to enjoy after dinnerDay 6Breakfast (469 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium pear2 Tbsp. unsalted dry-roasted almondsA.M. Snack (291 calories)4 Tbsp.Avocado-Yogurt Dip3 medium carrots1 oz. Cheddar cheeseLunch (494 calories)1 1/2 cupsQuick Chicken Tikka Masala2 cups spinach3/4 cup brown riceP.M. Snack (249 calories)1 medium banana11 walnut halvesDinner (604 calories)1 cupKorean Beef Stir-Fry1 cup cooked buckwheat soba noodles (about 2 ounces dry noodles)Evening Snack (86 calories)* 1 servingCinnamon OrangesMeal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 7Breakfast (466 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium banana2 Tbsp. chopped walnutsA.M. Snack (349 calories)4 Tbsp.Avocado-Yogurt Dip3 medium carrots1 1/2 oz. Cheddar cheeseLunch (512 calories)2 cups mixed greens4 oz. cooked chicken breast1/2 medium red bell pepper, sliced1/4 cup grated carrots2 Tbsp. unsalted dry-roasted almonds2 Tbsp.Sesame Tamari VinaigretteCombine ingredients and top the salad with the vinaigrette.1 medium orangeP.M. Snack (209 calories)1 hard-boiled egg2 slices whole-wheat baguette (1/4 inch thick)1 tsp. hot sauce (if desired)Toast baguette slices and top with sliced egg and hot sauce.4 dried apricotsDinner (494 calories)1 servingWild Mushroom Pizza with Arugula & PecorinoEvening Snack (156 calories)1 Tbsp. dark chocolate chips1 serving ofCinnamon OrangesDon’t Miss:7-Day Diet Meal Plan to Lose Weight: 1,200 Calories1,500-Calorie Diet Plan for Weight Loss7-Day Meal Plan to Lose Weight: 1,600 Calories1,800-Calorie Diet Plan for Weight Loss2,000-Calorie Meal Plan to Lose WeightWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Want to lose weight but find that many diet meal plans are just too low in calories and leave you feeling unsatisfied—and hungry? We hear you! We’ve put together seven days of filling meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.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 to Meal-Prep Your Week of MealsPrepareRavioli & Vegetable Soupto have for lunch on days 1 and 2.Whip upSesame Tamari Vinaigretteto have with lunch on days 4 and 7.Make a batch ofMaple-Nut Granolato have for breakfast on days 3 and 4.MakeAvocado-Yogurt Dipfor snacks for days 5-7.Watch How to Make Ravioli & Vegetable SoupDay 1:Breakfast (489 calories)Avocado-Egg Toast (double the amount of avocado and egg in the recipe)1 medium bananaA.M. Snack (305 calories)1 medium apple2 Tbsp. peanut butterLunch (508 calories)2 cupsRavioli & Vegetable Soup2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted1 medium pearP.M. Snack (245 calories)5 Tbsp. hummus1 cup sliced cucumber4 medium carrotsDinner (641 calories)Salmon & Vegetables5 oz. baked salmon1 cup roasted Brussels sprouts1 cup brown rice1/8 tsp. salt1/8 tsp. pepper1 1/2 Tbsp. walnutsVinaigretteCombine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.Day 2Breakfast (485 calories)Avocado-Egg Toast (double the amount of avocado and egg in the recipe)1 medium pearA.M. Snack (323 calories)7 dried apricots7 walnut halves1 1/2 oz. Cheddar cheeseLunch (508 calories)2 cupsRavioli & Vegetable Soup2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted1 medium pearP.M. Snack (230 calories)5 Tbsp. hummus4 medium carrotsDinner (533 calories)1 1/2 cupsDelicata Squash & Tofu Curry1 cup brown riceP.M. Snack (133 calories)* 2 Medjool datesMeal Prep Tip:If you haven’t already make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.Day 3Breakfast (488 calories)1/2 cupMaple-Nut Granola1 cup nonfat plain Greek yogurt1/2 cup blueberries1 medium orangeA.M. Snack (245 calories)5 Tbsp. hummus4 medium carrots1 cup sliced cucumbersLunch (518 calories)Apple & Cheddar Pita Pockets4 walnut halvesP.M. Snack (331 calories)1/2 medium apple, sliced1 1/2 Tbsp. peanut butter1/4 cupMaple-Nut GranolaDip apple slices into peanut butter and granola.Dinner (507 calories)1Tikka Masala Stuffed Pepper2 cups spinach (sauté in 1 tsp. olive oil with a pinch of salt and pepper)1 cup sliced carrots, steamedP.M. Snack (101 calories)2 Tbsp. dark chocolate chipsMeal Prep Tips:Hard-boil 2 eggsand save one for Day 7. If you haven’t already, makeSesame Tamari Vinaigretteor opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil.Cook a chicken breastfor tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 4Jason DonnellyBreakfast (488 calories)1/2 cupMaple-Nut Granola1 cup nonfat plain Greek yogurt1/2 cup blueberries1 medium orangeA.M. Snack (305 calories)1 medium apple2 Tbsp. peanut butterLunch (512 calories)2 cups mixed greens4 oz. cooked chicken breast1/2 medium red bell pepper, sliced1/4 cup grated carrots2 Tbsp. unsalted dry-roasted almonds2 Tbsp.Sesame Tamari VinaigretteCombine ingredientsand top the salad with the vinaigrette.1 medium orangeP.M. Snack (235 calories)1 medium banana10 walnut halvesDinner (652 calories)2 1/4 cupsLemony Lentil Salad with Feta2/3 cupBeet Salad2 slices whole-wheat baguette (1/4 inch thick), topped with 1 tsp. butterMeal Prep Tip:If you haven’t already make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.Day 5Breakfast (472 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium banana2 Tbsp. unsalted dry-roasted almondsA.M. Snack (192 calories)4 Tbsp.Avocado-Yogurt Dip1 cup sliced cucumber3 medium carrotsLunch (519 calories)2Tomato-Cheddar Cheese Toasts2 cups mixed greens1/4 cup grated carrot1/2 cup cucumber, sliced1 hard-boiled egg2 Tbsp. unsalted dry-roasted almonds1 Tbsp. each olive oil & balsamic vinegarTop greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.P.M. Snack (346 calories)1/2 cup blueberries10 walnut halves1 1/2 oz. Cheddar cheeseDinner (668 calories)1 1/2 cupsQuick Chicken Tikka Masala1 cup brown rice2 medjool dates to enjoy after dinnerDay 6Breakfast (469 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium pear2 Tbsp. unsalted dry-roasted almondsA.M. Snack (291 calories)4 Tbsp.Avocado-Yogurt Dip3 medium carrots1 oz. Cheddar cheeseLunch (494 calories)1 1/2 cupsQuick Chicken Tikka Masala2 cups spinach3/4 cup brown riceP.M. Snack (249 calories)1 medium banana11 walnut halvesDinner (604 calories)1 cupKorean Beef Stir-Fry1 cup cooked buckwheat soba noodles (about 2 ounces dry noodles)Evening Snack (86 calories)* 1 servingCinnamon OrangesMeal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 7Breakfast (466 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium banana2 Tbsp. chopped walnutsA.M. Snack (349 calories)4 Tbsp.Avocado-Yogurt Dip3 medium carrots1 1/2 oz. Cheddar cheeseLunch (512 calories)2 cups mixed greens4 oz. cooked chicken breast1/2 medium red bell pepper, sliced1/4 cup grated carrots2 Tbsp. unsalted dry-roasted almonds2 Tbsp.Sesame Tamari VinaigretteCombine ingredients and top the salad with the vinaigrette.1 medium orangeP.M. Snack (209 calories)1 hard-boiled egg2 slices whole-wheat baguette (1/4 inch thick)1 tsp. hot sauce (if desired)Toast baguette slices and top with sliced egg and hot sauce.4 dried apricotsDinner (494 calories)1 servingWild Mushroom Pizza with Arugula & PecorinoEvening Snack (156 calories)1 Tbsp. dark chocolate chips1 serving ofCinnamon OrangesDon’t Miss:7-Day Diet Meal Plan to Lose Weight: 1,200 Calories1,500-Calorie Diet Plan for Weight Loss7-Day Meal Plan to Lose Weight: 1,600 Calories1,800-Calorie Diet Plan for Weight Loss2,000-Calorie Meal Plan to Lose WeightWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Want to lose weight but find that many diet meal plans are just too low in calories and leave you feeling unsatisfied—and hungry? We hear you! We’ve put together seven days of filling meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.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 to Meal-Prep Your Week of MealsPrepareRavioli & Vegetable Soupto have for lunch on days 1 and 2.Whip upSesame Tamari Vinaigretteto have with lunch on days 4 and 7.Make a batch ofMaple-Nut Granolato have for breakfast on days 3 and 4.MakeAvocado-Yogurt Dipfor snacks for days 5-7.Watch How to Make Ravioli & Vegetable SoupDay 1:Breakfast (489 calories)Avocado-Egg Toast (double the amount of avocado and egg in the recipe)1 medium bananaA.M. Snack (305 calories)1 medium apple2 Tbsp. peanut butterLunch (508 calories)2 cupsRavioli & Vegetable Soup2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted1 medium pearP.M. Snack (245 calories)5 Tbsp. hummus1 cup sliced cucumber4 medium carrotsDinner (641 calories)Salmon & Vegetables5 oz. baked salmon1 cup roasted Brussels sprouts1 cup brown rice1/8 tsp. salt1/8 tsp. pepper1 1/2 Tbsp. walnutsVinaigretteCombine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.Day 2Breakfast (485 calories)Avocado-Egg Toast (double the amount of avocado and egg in the recipe)1 medium pearA.M. Snack (323 calories)7 dried apricots7 walnut halves1 1/2 oz. Cheddar cheeseLunch (508 calories)2 cupsRavioli & Vegetable Soup2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted1 medium pearP.M. Snack (230 calories)5 Tbsp. hummus4 medium carrotsDinner (533 calories)1 1/2 cupsDelicata Squash & Tofu Curry1 cup brown riceP.M. Snack (133 calories)* 2 Medjool datesMeal Prep Tip:If you haven’t already make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.Day 3Breakfast (488 calories)1/2 cupMaple-Nut Granola1 cup nonfat plain Greek yogurt1/2 cup blueberries1 medium orangeA.M. Snack (245 calories)5 Tbsp. hummus4 medium carrots1 cup sliced cucumbersLunch (518 calories)Apple & Cheddar Pita Pockets4 walnut halvesP.M. Snack (331 calories)1/2 medium apple, sliced1 1/2 Tbsp. peanut butter1/4 cupMaple-Nut GranolaDip apple slices into peanut butter and granola.Dinner (507 calories)1Tikka Masala Stuffed Pepper2 cups spinach (sauté in 1 tsp. olive oil with a pinch of salt and pepper)1 cup sliced carrots, steamedP.M. Snack (101 calories)2 Tbsp. dark chocolate chipsMeal Prep Tips:Hard-boil 2 eggsand save one for Day 7. If you haven’t already, makeSesame Tamari Vinaigretteor opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil.Cook a chicken breastfor tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 4Jason DonnellyBreakfast (488 calories)1/2 cupMaple-Nut Granola1 cup nonfat plain Greek yogurt1/2 cup blueberries1 medium orangeA.M. Snack (305 calories)1 medium apple2 Tbsp. peanut butterLunch (512 calories)2 cups mixed greens4 oz. cooked chicken breast1/2 medium red bell pepper, sliced1/4 cup grated carrots2 Tbsp. unsalted dry-roasted almonds2 Tbsp.Sesame Tamari VinaigretteCombine ingredientsand top the salad with the vinaigrette.1 medium orangeP.M. Snack (235 calories)1 medium banana10 walnut halvesDinner (652 calories)2 1/4 cupsLemony Lentil Salad with Feta2/3 cupBeet Salad2 slices whole-wheat baguette (1/4 inch thick), topped with 1 tsp. butterMeal Prep Tip:If you haven’t already make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.Day 5Breakfast (472 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium banana2 Tbsp. unsalted dry-roasted almondsA.M. Snack (192 calories)4 Tbsp.Avocado-Yogurt Dip1 cup sliced cucumber3 medium carrotsLunch (519 calories)2Tomato-Cheddar Cheese Toasts2 cups mixed greens1/4 cup grated carrot1/2 cup cucumber, sliced1 hard-boiled egg2 Tbsp. unsalted dry-roasted almonds1 Tbsp. each olive oil & balsamic vinegarTop greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.P.M. Snack (346 calories)1/2 cup blueberries10 walnut halves1 1/2 oz. Cheddar cheeseDinner (668 calories)1 1/2 cupsQuick Chicken Tikka Masala1 cup brown rice2 medjool dates to enjoy after dinnerDay 6Breakfast (469 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium pear2 Tbsp. unsalted dry-roasted almondsA.M. Snack (291 calories)4 Tbsp.Avocado-Yogurt Dip3 medium carrots1 oz. Cheddar cheeseLunch (494 calories)1 1/2 cupsQuick Chicken Tikka Masala2 cups spinach3/4 cup brown riceP.M. Snack (249 calories)1 medium banana11 walnut halvesDinner (604 calories)1 cupKorean Beef Stir-Fry1 cup cooked buckwheat soba noodles (about 2 ounces dry noodles)Evening Snack (86 calories)* 1 servingCinnamon OrangesMeal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.Day 7Breakfast (466 calories)1 1/4 cups all-bran cereal3/4 cup skim milk1 medium banana2 Tbsp. chopped walnutsA.M. Snack (349 calories)4 Tbsp.Avocado-Yogurt Dip3 medium carrots1 1/2 oz. Cheddar cheeseLunch (512 calories)2 cups mixed greens4 oz. cooked chicken breast1/2 medium red bell pepper, sliced1/4 cup grated carrots2 Tbsp. unsalted dry-roasted almonds2 Tbsp.Sesame Tamari VinaigretteCombine ingredients and top the salad with the vinaigrette.1 medium orangeP.M. Snack (209 calories)1 hard-boiled egg2 slices whole-wheat baguette (1/4 inch thick)1 tsp. hot sauce (if desired)Toast baguette slices and top with sliced egg and hot sauce.4 dried apricotsDinner (494 calories)1 servingWild Mushroom Pizza with Arugula & PecorinoEvening Snack (156 calories)1 Tbsp. dark chocolate chips1 serving ofCinnamon OrangesDon’t Miss:7-Day Diet Meal Plan to Lose Weight: 1,200 Calories1,500-Calorie Diet Plan for Weight Loss7-Day Meal Plan to Lose Weight: 1,600 Calories1,800-Calorie Diet Plan for Weight Loss2,000-Calorie Meal Plan to Lose Weight
Want to lose weight but find that many diet meal plans are just too low in calories and leave you feeling unsatisfied—and hungry? We hear you! We’ve put together seven days of filling meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.
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.
Watch How to Make Ravioli & Vegetable Soup
Breakfast (489 calories)
A.M. Snack (305 calories)
Lunch (508 calories)
P.M. Snack (245 calories)
Dinner (641 calories)
Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.
Breakfast (485 calories)
A.M. Snack (323 calories)
P.M. Snack (230 calories)
Dinner (533 calories)
P.M. Snack (133 calories)
- 2 Medjool dates
Meal Prep Tip:If you haven’t already make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.
Breakfast (488 calories)
A.M. Snack (245 calories)
Lunch (518 calories)
P.M. Snack (331 calories)
Dip apple slices into peanut butter and granola.
Dinner (507 calories)
P.M. Snack (101 calories)
Meal Prep Tips:Hard-boil 2 eggsand save one for Day 7. If you haven’t already, makeSesame Tamari Vinaigretteor opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil.Cook a chicken breastfor tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Jason Donnelly
Lunch (512 calories)
Combine ingredientsand top the salad with the vinaigrette.
P.M. Snack (235 calories)
Dinner (652 calories)
Meal Prep Tip:If you haven’t already make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.
Breakfast (472 calories)
A.M. Snack (192 calories)
Lunch (519 calories)
Top greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.
P.M. Snack (346 calories)
Dinner (668 calories)
Breakfast (469 calories)
A.M. Snack (291 calories)
Lunch (494 calories)
P.M. Snack (249 calories)
Dinner (604 calories)
Evening Snack (86 calories)
- 1 servingCinnamon Oranges
Meal Prep Tip:Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Breakfast (466 calories)
A.M. Snack (349 calories)
Combine ingredients and top the salad with the vinaigrette.
P.M. Snack (209 calories)
Toast baguette slices and top with sliced egg and hot sauce.
Dinner (494 calories)
Evening Snack (156 calories)
Don’t Miss:
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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