In This ArticleView AllIn This ArticleMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Fiber is a nutrition rock star with somepretty amazing health benefits. A 2020 review published inNutrients, credits eating more fiber with healthier gut bacteria, more regularity in your gut (in other words, better poops), a healthy heart and decreased risk of type 2 diabetes. Additionally, a 2023 study published inFrontiers in Nutritionshowed that participants who had higher intakes of fiber from fruits, vegetables and whole grains lost more weight than groups with a lower fiber intake.So, if fiber can do all that, why are 95% of Americansstillnot getting enough? On average, Americans only eat 16 grams of fiber a day—far from the 28 g recommended in the2020-2025 Dietary Guidelines for Americanson a 2,000-calorie eating plan.In this seven-day high-fiber meal plan, your meals and snacks for the week are all planned for you to make it easy and delicious toget your fill of fiber every day. This plan includes plenty of fruits, vegetables, whole grains, legumes, nuts and seeds. Not only that but the foods in each category are known to have a high fiber content—think chickpeas, pears, oatmeal, black beans and chia seeds.Whether you follow this meal plan exactly or just take a few ideas from it here and there, you’ll have a much easier time getting the fiber you need to feel better and stay healthy.If you’re not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day. Eating too much fiber too quickly can lead to stomach cramping, gas and bloating.We set this plan at 1,200 calories a day with modifications to bump it up to 1,500 or 2,000 calories,depending on your calorie needs.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.5 Easy Ways to Eat More FiberHow to Meal-Prep Your Week of MealsPrepareBaked Banana-Nut Oatmeal Cupsto have for breakfast and snacks throughout the week.AssembleBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.Make two servingsApple Cinnamon Chia Puddingto have for breakfast on Days 2 and 3.Tip:Pack your meals in airtightmeal-prep containersto keep them fresh for the week.Day 1Breakfast (343 calories, 12 g fiber)1 servingReally Green SmoothieA.M. Snack (35 calories, 1 g fiber)1 clementineLunch (314 calories, 16 g fiber)1 servingWhite Bean & Avocado Toast1 small pearP.M. Snack (105 calories, 2 g fiber)8 walnut halvesDinner (415 calories, 7 g fiber)1 servingRoasted Chicken & Winter Squash over Mixed GreensDaily Totals:1,211 calories, 52 g protein, 162 g carbohydrate, 38 g fiber, 50 g fat, 1,226 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsWhite Bean & Avocado Toastat lunch, increase to 1/3 cup walnut halves at P.M. snack and add 1/2 an avocado to dinner.Day 2Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenBreakfast (233 calories, 10 g fiber)1 servingApple Cinnamon Chia PuddingA.M. Snack (176 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal CupsLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories, 3 g fiber)1 small appleDinner (401 calories, 13 g fiber)1 servingHearty Chickpea & Spinach StewDaily Totals:1,224 calories, 155 g protein, 147 g carbohydrate, 42 g fiber, 53 g fat, 1,266 mg sodiumTo Make it 1,500 Calories:Add 1 small pear to lunch and 2 Tbsp. natural peanut butter to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBaked Banana-Nut Oatmeal Cupsat A.M. snack, add 1/2 cup low-fat plain Greek yogurt to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (233 calories, 10 g fiber)1 servingApple Cinnamon Chia PuddingA.M. Snack (35 calories, 1 g fiber)1 clementineLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (154 calories, 3 g fiber)20 dry-roasted, unsalted almondsDinner (446 calories, 15 g fiber)1 servingChicken Fajita Bowls1/4 cup guacamole, such asJason Mraz’s GuacamoleDaily Totals:1,205 calories, 67 g protein, 103 g carbohydrates, 42 g fiber, 68 g fat, 1,115 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 cup low-fat plain Greek yogurt to breakfast and add 2 servingsBaked Banana-Nut Oatmeal Cupsto P.M. snack.Day 4Breakfast (259 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurtA.M. Snack (131 calories, 7 g fiber)1 large pearLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (35 calories, 1 g fiber)1 clementineDinner (449 calories, 8 g fiber)1 servingLong-Life Noodles with Beef & Chinese BroccoliDaily Totals:1,210 calories, 58 g protein, 156 g carbohydrate, 38 g fiber, 50 g fat, 1,253 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter and 1 small apple to breakfast and add 15 walnut halves to A.M. snack.Day 5Breakfast (259 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurtA.M. Snack (77 calories, 1 g fiber)10 dry-roasted, unsalted almondsLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories, 4 g fiber)1 small appleDinner (465 calories, 17 g fiber)1 servingSlow-Cooker Turkey Chili with Butternut Squash2 cups mixed greens1/4 of an avocado, sliced1 servingMaple Balsamic Vinaigrette with ShallotsTop mixed greens with sliced avocado and vinaigrette.Daily Totals:1,215 calories, 57 g protein, 129 g carbohydrate, 38 g fiber, 59 g fat, 1,489 mg sodiumTo Make it 1,500 Calories:Add 1 medium apple to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBanana-Nut Oatmeal Cupsand 1 1/4 cups yogurt at breakfast and increase to 1/3 cup dry-roasted unsalted almonds to A.M. snack.Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Turkey Chili with Butternut Squashto have for lunch on Days 6 and 7.Day 6Breakfast (343 calories, 12 g fiber)1 servingReally Green SmoothieA.M. Snack (16 calories, 1 g fiber)1 cup sliced cucumberPinch of salt and pepperLunch (311 calories, 14 g fiber)1 servingSlow-Cooker Turkey Chili with Butternut Squash1 clementineP.M. Snack (37 calories, 2 g fiber)1 medium bell pepper, slicedDinner (505 calories, 11 g fiber)1 servingButternut Squash Alfredo with Chicken & SpinachDaily Totals:1,212 calories, 71 g protein, 148 g carbohydrate, 40 g fiber, 42 g fat, 1,718 mg sodiumTo Make it 1,500 Calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1/4 cup hummus and 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/4 cup guacamole to P.M. snack.Meal-Prep Tip:Marinate the pork forRoasted Pork Tenderloin with Vegetables & Quinoaso it’s ready for dinner tomorrow.Day 7Breakfast (259 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurtA.M. Snack (77 calories, 4 g fiber)1 small appleLunch (311 calories, 14 g fiber)1 servingSlow-Cooker Turkey Chili with Butternut Squash1 clementineP.M. Snack (101 calories, 6 g fiber)1 medium pearDinner (490 calories, 8 g fiber)1 servingRoasted Pork Tenderloin with Vegetables & QuinoaDaily Totals:1,238 calories, 72 g protein, 153 g carbohydrate, 35 g fiber, 38 g fat, 1,600 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBaked Banana-Nut Oatmeal Cupsand increase to 1 cup yogurt at breakfast and add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to A.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Fiber is a nutrition rock star with somepretty amazing health benefits. A 2020 review published inNutrients, credits eating more fiber with healthier gut bacteria, more regularity in your gut (in other words, better poops), a healthy heart and decreased risk of type 2 diabetes. Additionally, a 2023 study published inFrontiers in Nutritionshowed that participants who had higher intakes of fiber from fruits, vegetables and whole grains lost more weight than groups with a lower fiber intake.So, if fiber can do all that, why are 95% of Americansstillnot getting enough? On average, Americans only eat 16 grams of fiber a day—far from the 28 g recommended in the2020-2025 Dietary Guidelines for Americanson a 2,000-calorie eating plan.In this seven-day high-fiber meal plan, your meals and snacks for the week are all planned for you to make it easy and delicious toget your fill of fiber every day. This plan includes plenty of fruits, vegetables, whole grains, legumes, nuts and seeds. Not only that but the foods in each category are known to have a high fiber content—think chickpeas, pears, oatmeal, black beans and chia seeds.Whether you follow this meal plan exactly or just take a few ideas from it here and there, you’ll have a much easier time getting the fiber you need to feel better and stay healthy.If you’re not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day. Eating too much fiber too quickly can lead to stomach cramping, gas and bloating.We set this plan at 1,200 calories a day with modifications to bump it up to 1,500 or 2,000 calories,depending on your calorie needs.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.5 Easy Ways to Eat More FiberHow to Meal-Prep Your Week of MealsPrepareBaked Banana-Nut Oatmeal Cupsto have for breakfast and snacks throughout the week.AssembleBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.Make two servingsApple Cinnamon Chia Puddingto have for breakfast on Days 2 and 3.Tip:Pack your meals in airtightmeal-prep containersto keep them fresh for the week.Day 1Breakfast (343 calories, 12 g fiber)1 servingReally Green SmoothieA.M. Snack (35 calories, 1 g fiber)1 clementineLunch (314 calories, 16 g fiber)1 servingWhite Bean & Avocado Toast1 small pearP.M. Snack (105 calories, 2 g fiber)8 walnut halvesDinner (415 calories, 7 g fiber)1 servingRoasted Chicken & Winter Squash over Mixed GreensDaily Totals:1,211 calories, 52 g protein, 162 g carbohydrate, 38 g fiber, 50 g fat, 1,226 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsWhite Bean & Avocado Toastat lunch, increase to 1/3 cup walnut halves at P.M. snack and add 1/2 an avocado to dinner.Day 2Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenBreakfast (233 calories, 10 g fiber)1 servingApple Cinnamon Chia PuddingA.M. Snack (176 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal CupsLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories, 3 g fiber)1 small appleDinner (401 calories, 13 g fiber)1 servingHearty Chickpea & Spinach StewDaily Totals:1,224 calories, 155 g protein, 147 g carbohydrate, 42 g fiber, 53 g fat, 1,266 mg sodiumTo Make it 1,500 Calories:Add 1 small pear to lunch and 2 Tbsp. natural peanut butter to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBaked Banana-Nut Oatmeal Cupsat A.M. snack, add 1/2 cup low-fat plain Greek yogurt to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (233 calories, 10 g fiber)1 servingApple Cinnamon Chia PuddingA.M. Snack (35 calories, 1 g fiber)1 clementineLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (154 calories, 3 g fiber)20 dry-roasted, unsalted almondsDinner (446 calories, 15 g fiber)1 servingChicken Fajita Bowls1/4 cup guacamole, such asJason Mraz’s GuacamoleDaily Totals:1,205 calories, 67 g protein, 103 g carbohydrates, 42 g fiber, 68 g fat, 1,115 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 cup low-fat plain Greek yogurt to breakfast and add 2 servingsBaked Banana-Nut Oatmeal Cupsto P.M. snack.Day 4Breakfast (259 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurtA.M. Snack (131 calories, 7 g fiber)1 large pearLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (35 calories, 1 g fiber)1 clementineDinner (449 calories, 8 g fiber)1 servingLong-Life Noodles with Beef & Chinese BroccoliDaily Totals:1,210 calories, 58 g protein, 156 g carbohydrate, 38 g fiber, 50 g fat, 1,253 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter and 1 small apple to breakfast and add 15 walnut halves to A.M. snack.Day 5Breakfast (259 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurtA.M. Snack (77 calories, 1 g fiber)10 dry-roasted, unsalted almondsLunch (337 calories, 13 g fiber)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories, 4 g fiber)1 small appleDinner (465 calories, 17 g fiber)1 servingSlow-Cooker Turkey Chili with Butternut Squash2 cups mixed greens1/4 of an avocado, sliced1 servingMaple Balsamic Vinaigrette with ShallotsTop mixed greens with sliced avocado and vinaigrette.Daily Totals:1,215 calories, 57 g protein, 129 g carbohydrate, 38 g fiber, 59 g fat, 1,489 mg sodiumTo Make it 1,500 Calories:Add 1 medium apple to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBanana-Nut Oatmeal Cupsand 1 1/4 cups yogurt at breakfast and increase to 1/3 cup dry-roasted unsalted almonds to A.M. snack.Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Turkey Chili with Butternut Squashto have for lunch on Days 6 and 7.Day 6Breakfast (343 calories, 12 g fiber)1 servingReally Green SmoothieA.M. Snack (16 calories, 1 g fiber)1 cup sliced cucumberPinch of salt and pepperLunch (311 calories, 14 g fiber)1 servingSlow-Cooker Turkey Chili with Butternut Squash1 clementineP.M. Snack (37 calories, 2 g fiber)1 medium bell pepper, slicedDinner (505 calories, 11 g fiber)1 servingButternut Squash Alfredo with Chicken & SpinachDaily Totals:1,212 calories, 71 g protein, 148 g carbohydrate, 40 g fiber, 42 g fat, 1,718 mg sodiumTo Make it 1,500 Calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1/4 cup hummus and 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/4 cup guacamole to P.M. snack.Meal-Prep Tip:Marinate the pork forRoasted Pork Tenderloin with Vegetables & Quinoaso it’s ready for dinner tomorrow.Day 7Breakfast (259 calories, 3 g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurtA.M. Snack (77 calories, 4 g fiber)1 small appleLunch (311 calories, 14 g fiber)1 servingSlow-Cooker Turkey Chili with Butternut Squash1 clementineP.M. Snack (101 calories, 6 g fiber)1 medium pearDinner (490 calories, 8 g fiber)1 servingRoasted Pork Tenderloin with Vegetables & QuinoaDaily Totals:1,238 calories, 72 g protein, 153 g carbohydrate, 35 g fiber, 38 g fat, 1,600 mg sodiumTo Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBaked Banana-Nut Oatmeal Cupsand increase to 1 cup yogurt at breakfast and add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to A.M. snack.
Fiber is a nutrition rock star with somepretty amazing health benefits. A 2020 review published inNutrients, credits eating more fiber with healthier gut bacteria, more regularity in your gut (in other words, better poops), a healthy heart and decreased risk of type 2 diabetes. Additionally, a 2023 study published inFrontiers in Nutritionshowed that participants who had higher intakes of fiber from fruits, vegetables and whole grains lost more weight than groups with a lower fiber intake.
So, if fiber can do all that, why are 95% of Americansstillnot getting enough? On average, Americans only eat 16 grams of fiber a day—far from the 28 g recommended in the2020-2025 Dietary Guidelines for Americanson a 2,000-calorie eating plan.
In this seven-day high-fiber meal plan, your meals and snacks for the week are all planned for you to make it easy and delicious toget your fill of fiber every day. This plan includes plenty of fruits, vegetables, whole grains, legumes, nuts and seeds. Not only that but the foods in each category are known to have a high fiber content—think chickpeas, pears, oatmeal, black beans and chia seeds.
Whether you follow this meal plan exactly or just take a few ideas from it here and there, you’ll have a much easier time getting the fiber you need to feel better and stay healthy.
If you’re not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day. Eating too much fiber too quickly can lead to stomach cramping, gas and bloating.
We set this plan at 1,200 calories a day with modifications to bump it up to 1,500 or 2,000 calories,depending on your calorie needs.
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.
5 Easy Ways to Eat More Fiber
How to Meal-Prep Your Week of Meals
Tip:Pack your meals in airtightmeal-prep containersto keep them fresh for the week.
Breakfast (343 calories, 12 g fiber)
A.M. Snack (35 calories, 1 g fiber)
Lunch (314 calories, 16 g fiber)
P.M. Snack (105 calories, 2 g fiber)
Dinner (415 calories, 7 g fiber)
Daily Totals:1,211 calories, 52 g protein, 162 g carbohydrate, 38 g fiber, 50 g fat, 1,226 mg sodium
To Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsWhite Bean & Avocado Toastat lunch, increase to 1/3 cup walnut halves at P.M. snack and add 1/2 an avocado to dinner.
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Breakfast (233 calories, 10 g fiber)
A.M. Snack (176 calories, 3 g fiber)
Lunch (337 calories, 13 g fiber)
P.M. Snack (77 calories, 3 g fiber)
Dinner (401 calories, 13 g fiber)
Daily Totals:1,224 calories, 155 g protein, 147 g carbohydrate, 42 g fiber, 53 g fat, 1,266 mg sodium
To Make it 1,500 Calories:Add 1 small pear to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBaked Banana-Nut Oatmeal Cupsat A.M. snack, add 1/2 cup low-fat plain Greek yogurt to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
P.M. Snack (154 calories, 3 g fiber)
Dinner (446 calories, 15 g fiber)
Daily Totals:1,205 calories, 67 g protein, 103 g carbohydrates, 42 g fiber, 68 g fat, 1,115 mg sodium
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 cup low-fat plain Greek yogurt to breakfast and add 2 servingsBaked Banana-Nut Oatmeal Cupsto P.M. snack.
Breakfast (259 calories, 3 g fiber)
A.M. Snack (131 calories, 7 g fiber)
P.M. Snack (35 calories, 1 g fiber)
Dinner (449 calories, 8 g fiber)
Daily Totals:1,210 calories, 58 g protein, 156 g carbohydrate, 38 g fiber, 50 g fat, 1,253 mg sodium
To Make it 1,500 Calories:Add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter and 1 small apple to breakfast and add 15 walnut halves to A.M. snack.
A.M. Snack (77 calories, 1 g fiber)
P.M. Snack (77 calories, 4 g fiber)
Dinner (465 calories, 17 g fiber)
Top mixed greens with sliced avocado and vinaigrette.
Daily Totals:1,215 calories, 57 g protein, 129 g carbohydrate, 38 g fiber, 59 g fat, 1,489 mg sodium
To Make it 1,500 Calories:Add 1 medium apple to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBanana-Nut Oatmeal Cupsand 1 1/4 cups yogurt at breakfast and increase to 1/3 cup dry-roasted unsalted almonds to A.M. snack.
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Turkey Chili with Butternut Squashto have for lunch on Days 6 and 7.
A.M. Snack (16 calories, 1 g fiber)
Lunch (311 calories, 14 g fiber)
P.M. Snack (37 calories, 2 g fiber)
Dinner (505 calories, 11 g fiber)
Daily Totals:1,212 calories, 71 g protein, 148 g carbohydrate, 40 g fiber, 42 g fat, 1,718 mg sodium
To Make it 1,500 Calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus add 1/4 cup hummus and 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/4 cup guacamole to P.M. snack.
Meal-Prep Tip:Marinate the pork forRoasted Pork Tenderloin with Vegetables & Quinoaso it’s ready for dinner tomorrow.
A.M. Snack (77 calories, 4 g fiber)
P.M. Snack (101 calories, 6 g fiber)
Dinner (490 calories, 8 g fiber)
Daily Totals:1,238 calories, 72 g protein, 153 g carbohydrate, 35 g fiber, 38 g fat, 1,600 mg sodium
To Make it 2,000 Calories:Include all modifications for the 1,500 calorie day, plus increase to 2 servingsBaked Banana-Nut Oatmeal Cupsand increase to 1 cup yogurt at breakfast and add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to A.M. snack.
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