In This ArticleView AllIn This ArticleWhy This PlanFAQsHealth BenefitsFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Health Benefits
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo:Jen Causey
Jen Causey
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.
Why This Meal Plan Is Great for You
Each day provides at least 80 grams of protein to help provide stable energy levels and promote satiety. While most people get plenty of protein in their daily routine, we aimed for a variety of protein sources spread over all the meals, rather than solely focusing on a meat-heavy dinner. Dispersingprotein intakemore evenly throughout the day helps the body use protein more efficiently and provides more stable energy. In fact, one small study on healthy young males found that those who spread their protein intake more evenly throughout the three meals had greater muscle growth than participants who had a lower-protein breakfast.Fiber—found in fruits, vegetables, legumes and whole grains—has manyhealth benefits, including aiding in weight loss. Each day provides at least 30 grams of this important nutrient.
In addition to upping protein and fiber, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.As with all meal plans, this is meant to be a guide for a high-protein, high-fiber meal plan. Make adjustments as needed to fit your routine and taste preferences and listen to your body and its hunger cues.
Frequently Asked Questions
If you prefer to eat the same breakfast or lunch every day, that works! Each breakfast option is between 338 and 364 calories while each lunch is between 355 and 430 calories. These ranges are fairly close and should be fine to swap out, or find another option entirely if that’s preferred. If you’re closely monitoring your calories, protein, fiber or other nutrients, you may want to be mindful to choose a swap with similar stats or adjust a snack or two.
Fiberis a type of indigestible carbohydrate found in whole grains, legumes, fruits, vegetables, nuts and seeds. It has many health benefits and has been tagged as our No. 1 nutrient forweight loss, improvedblood sugar levelsand lowercholesterol. Fiber is probably best known for its role in helping to reduce constipation and regulate bowel movements, but it’s an important nutrient for overall health.
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 Do Protein and Fiber Help with Weight Loss?
Protein and fiber both help us feel full, which can help with weight loss, but their mechanisms are different. Fiber is broken down slowly, meaning it stays in our digestive tract for longer and promotes feelings of fullness. And,soluble fiberis fermented in the colon, which forms short-chain fatty acids that signal the release of appetite-regulating peptides.When protein is digested, satiety hormones that help us feel full are released and the hunger-inducing hormone, ghrelin, is suppressed.Though their mechanisms are different, it’s clear that a routine that provides plenty of protein and fiber is a great tool for weight loss.
High-Protein & High-Fiber Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Breakfast (338 calories)
A.M. Snack (117 calories)
Lunch (430 calories)
P.M. Snack (98 calories)
Dinner (526 calories)
Daily Totals:1,510 calories, 72g fat, 85g protein, 138g carbohydrate, 30g fiber, 1,667mg sodium
Make it 2,000 calories:Add 1 servingBlackberry Smoothieto breakfast, increase to 3 energy balls at A.M. snack and add 1 medium banana to P.M. snack.
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Breakfast (364 calories)
A.M. Snack (140 calories)
P.M. Snack (131 calories)
Dinner (427 calories)
Meal-Prep Tip:Reserve 2 servingsChicken & Quinoa Casseroleto have for lunch on Days 3 and 4.
Daily Totals:1,492 calories, 50g fat, 87g protein, 183g carbohydrate, 30g fiber, 1,655mg sodium
Make it 2,000 calories:Add 4 servingsPecan Pie Energy Ballsto A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Lunch (427 calories)
P.M. Snack (108 calories)
Dinner (468 calories)
Daily Totals:1,507 calories, 55g fat, 85g protein, 167g carbohydrate, 30g fiber, 1,701mg sodium
P.M. Snack (126 calories)
Dinner (479 calories)
Meal-Prep Tip: Reserve 3 servingsChicken Paprikash Soupto have for lunch on Days 5 through 7.
Daily Totals:1,513 calories, 62g fat, 83g protein, 159g carbohydrate, 31g fiber, 2,063mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
A.M. Snack (131 calories)
Lunch (355 calories)
P.M. Snack (210 calories)
Dinner (441 calories)
Daily Totals:1,501 calories, 45g fat, 90g protein, 188g carbohydrate, 30g fiber, 1,605mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
A.M. Snack (98 calories)
P.M. Snack (229 calories)
Dinner (500 calories)
Daily Totals:1,521 calories, 76g fat, 91g protein, 125g carbohydrate, 31g fiber, 1,605mg sodium
Make it 2,000 calories:Add 1 servingBlackberry Smoothieto breakfast, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack.
Oxmoor House
A.M. Snack (62 calories)
P.M. Snack (204 calories)
Dinner (548 calories)
Daily Totals:1,508 calories, 64g fat, 95g protein, 142g carbohydrate, 32g fiber, 2,001mg sodium
Make it 2,000 calories:Add 1 servingBlackberry Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
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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.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Yasuda J, Tomita T, Arimitsu T, Fujita S.Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men.J Nutr. 2020;150(7):1845-1851. doi:10.1093/jn/nxaa101U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
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.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Yasuda J, Tomita T, Arimitsu T, Fujita S.Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men.J Nutr. 2020;150(7):1845-1851. doi:10.1093/jn/nxaa101U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
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.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Yasuda J, Tomita T, Arimitsu T, Fujita S.Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men.J Nutr. 2020;150(7):1845-1851. doi:10.1093/jn/nxaa101U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Yasuda J, Tomita T, Arimitsu T, Fujita S.Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men.J Nutr. 2020;150(7):1845-1851. doi:10.1093/jn/nxaa101
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
