In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

FAQ

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Antonis AchilleosEvery cell in your body needs protein. Frommuscle growth to digestion to skin health, the protein you eat goes directly to maintaining the health of your body. There are 20 different amino acids that make up proteins. Your body can produce 11 amino acids, but the remaining nine must be consumed through food and are called “essential amino acids.” Protein sources containing all nine essential amino acids include meat, fish, eggs, dairy and soy products, such as tofu and edamame.Another benefit of protein is it helps keep you full for longer. Along with fiber, protein reduces digestion speed and, therefore, helps keep you full and satisfied. During summer, when fruits and vegetables are plentiful, it’s easy to hit your fiber goals. Choose whole grains, such as brown rice and whole-wheat bread, overrefined carbohydrates, such as white bread and white pasta, to give an even bigger fiber—and satiety—bump.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.Why This Meal Plan Is Great for YouThis plan includes all our summer favorites, such as tomatoes, peppers, zucchini, berries and herbs, plus lean proteins, whole grains and dairy. Each day has at least 75 grams of protein and 25 grams of fiber.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.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.The 8 Best High-Protein Foods, According to a DietitianHow to Meal-Prep Your Week of Meals:Make 3 servings of theBerry-Kefir Smoothiefor Days 1 through 3.Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast on Days 4 through 6.MakeTangy Chicken Salad with Grapesfor lunch on Days 5 through 7.Day 1Photography: Kelsey Hansen; Food Styling: Greg LunaBreakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (153 calories)1 medium cucumber2 tablespoonsHomemade Ranch DressingLunch (432 calories)1 servingAvocado Tuna Spinach SaladP.M. Snack (200 calories)1 cup edamame in podsDinner (422 calories)1 servingOne-Pot Garlicky Shrimp & Broccoli2 servingsBasic QuinoaDaily Totals:1,511 calories, 85 g protein, 137 g carbohydrates, 30 g fiber, 74 g fat, 1,358 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 slice whole-wheat bread to lunch, increase A.M. snack to 3 Tbsp. ranch dressing and increase P.M. snack to 2 cups edamame.Day 2Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors HallBreakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (175 calories)1 medium red bell pepper1/3 cup hummusLunch (404 calories)1 servingQuinoa Deli SaladP.M. Snack (317 calories)1/3 cup unsalted dry-roasted almonds5 dried apricotsDinner (307 calories)1 servingChicken & Zucchini CasseroleDaily Totals:1,507 calories, 85 g protein, 142 g carbohydrates, 33 g fiber, 75 g fat, 1,501 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/2 cup hummus at A.M. snack, add 1 slice whole-wheat bread to lunch, increase to 1/2 cup dried apricots at P.M. snack and add 1/2 cup brown rice to dinner.Day 3Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (200 calories)1 cup edamame in podsLunch (526 calories)1 servingChicken Club WrapsP.M. Snack (217 calories)1 large banana1 tablespoon peanut butterDinner (251 calories)1 servingRoasted Cauliflower Steak & Spanakopita MeltsMeal-Prep Tip:Use the remaining cauliflower for cauliflower rice for Day 4 dinner. Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow and on Days 5 and 6.Daily Totals:1,498 calories, 83 g protein, 157 g carbohydrates, 36 g fiber, 66 g fat, 1,481 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 2 cups of edamame at A.M. snack and increase to 2 1/2 tablespoons peanut butter at P.M. snack.Day 4Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (128 calories)1 medium cucumber1/4 cup hummusLunch (371 calories)1 servingSalmon-Stuffed Avocado1 hard-boiled eggP.M. Snack (349 calories)1 large pear1/3 cup walnut halvesDinner (374 calories)1 servingCauliflower Rice-Stuffed PeppersDaily Totals:1,507 calories, 76 g protein, 137 g carbohydrates, 33 g fiber, 81 g fat, 1,375 mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 2 oz. Cheddar cheese to A.M. snack and addBasic Green Salad with Vinaigretteto dinner.Day 5Jacob FoxBreakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (24 calories)1 medium cucumberLunch (385 calories)1 servingTangy Chicken Salad with Grapes1 clementineP.M. Snack (200 calories)1 cup edamame in podsDinner (598 calories)1 servingJerk-Spiced Salmon & Quinoa Bowl with Mango VinaigretteMeal-Prep Tip:Refrigerate 2 servings of theTangy Chicken Salad with Grapesto have for lunch on Days 6 and 7.Daily Totals:1,491 calories, 94 g protein, 124 g carbohydrates, 28 g fiber, 61 g fat, 1,468 mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1 medium red bell pepper and 2 Tbsp. ranch dressing to A.M. snack and increase to 2 cups of edamame at P.M. snack.Day 6Will DickeyBreakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (230 calories)1 cup low-fat plain Greek yogurt1 cup raspberriesLunch (350 calories)1 servingTangy Chicken Salad with GrapesP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (455 calories)1 servingLoaded Vegetable QuicheDaily Totals:1,525 calories, 92 g protein, 124 g carbohydrates, 27 g fiber, 80 g fat, 1,216 mg sodiumTo make it 2,000 calories:Add 1/3 cup chopped walnuts to breakfast, add 1 Tbsp. honey to A.M. snack, add 1 slice whole-wheat bread to lunch and increase P.M. snack to 1/3 cup unsalted dry-roasted almonds.Day 7Breakfast (366 calories)1 servingSpinach & Egg Scramble with Raspberries1 slice whole-wheat toastA.M. Snack (315 calories)1 medium banana2 tablespoons peanut butterLunch (385 calories)1 servingTangy Chicken Salad with Grapes1 clementineP.M. Snack (195 calories)3 cups air-popped popcorn1 tablespoon melted butterDinner (262 calories)1 servingTofu PokeDaily Totals:1,522 calories, 86 g protein, 119 g carbohydrates, 25 g fiber, 81 g fat, 1,998 mg sodiumTo make it 2,000 calories:Add 2 clementines to breakfast, add 1/3 cup unsalted peanuts to P.M. snack and add 1/2 cup brown rice to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Dietary Guidelines for Americans, 2020-2025.

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Photo: Antonis Achilleos

Tangy Chicken Salad With Grapes in a bowl

Every cell in your body needs protein. Frommuscle growth to digestion to skin health, the protein you eat goes directly to maintaining the health of your body. There are 20 different amino acids that make up proteins. Your body can produce 11 amino acids, but the remaining nine must be consumed through food and are called “essential amino acids.” Protein sources containing all nine essential amino acids include meat, fish, eggs, dairy and soy products, such as tofu and edamame.Another benefit of protein is it helps keep you full for longer. Along with fiber, protein reduces digestion speed and, therefore, helps keep you full and satisfied. During summer, when fruits and vegetables are plentiful, it’s easy to hit your fiber goals. Choose whole grains, such as brown rice and whole-wheat bread, overrefined carbohydrates, such as white bread and white pasta, to give an even bigger fiber—and satiety—bump.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.Why This Meal Plan Is Great for YouThis plan includes all our summer favorites, such as tomatoes, peppers, zucchini, berries and herbs, plus lean proteins, whole grains and dairy. Each day has at least 75 grams of protein and 25 grams of fiber.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.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.The 8 Best High-Protein Foods, According to a DietitianHow to Meal-Prep Your Week of Meals:Make 3 servings of theBerry-Kefir Smoothiefor Days 1 through 3.Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast on Days 4 through 6.MakeTangy Chicken Salad with Grapesfor lunch on Days 5 through 7.Day 1Photography: Kelsey Hansen; Food Styling: Greg LunaBreakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (153 calories)1 medium cucumber2 tablespoonsHomemade Ranch DressingLunch (432 calories)1 servingAvocado Tuna Spinach SaladP.M. Snack (200 calories)1 cup edamame in podsDinner (422 calories)1 servingOne-Pot Garlicky Shrimp & Broccoli2 servingsBasic QuinoaDaily Totals:1,511 calories, 85 g protein, 137 g carbohydrates, 30 g fiber, 74 g fat, 1,358 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 slice whole-wheat bread to lunch, increase A.M. snack to 3 Tbsp. ranch dressing and increase P.M. snack to 2 cups edamame.Day 2Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors HallBreakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (175 calories)1 medium red bell pepper1/3 cup hummusLunch (404 calories)1 servingQuinoa Deli SaladP.M. Snack (317 calories)1/3 cup unsalted dry-roasted almonds5 dried apricotsDinner (307 calories)1 servingChicken & Zucchini CasseroleDaily Totals:1,507 calories, 85 g protein, 142 g carbohydrates, 33 g fiber, 75 g fat, 1,501 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/2 cup hummus at A.M. snack, add 1 slice whole-wheat bread to lunch, increase to 1/2 cup dried apricots at P.M. snack and add 1/2 cup brown rice to dinner.Day 3Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (200 calories)1 cup edamame in podsLunch (526 calories)1 servingChicken Club WrapsP.M. Snack (217 calories)1 large banana1 tablespoon peanut butterDinner (251 calories)1 servingRoasted Cauliflower Steak & Spanakopita MeltsMeal-Prep Tip:Use the remaining cauliflower for cauliflower rice for Day 4 dinner. Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow and on Days 5 and 6.Daily Totals:1,498 calories, 83 g protein, 157 g carbohydrates, 36 g fiber, 66 g fat, 1,481 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 2 cups of edamame at A.M. snack and increase to 2 1/2 tablespoons peanut butter at P.M. snack.Day 4Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (128 calories)1 medium cucumber1/4 cup hummusLunch (371 calories)1 servingSalmon-Stuffed Avocado1 hard-boiled eggP.M. Snack (349 calories)1 large pear1/3 cup walnut halvesDinner (374 calories)1 servingCauliflower Rice-Stuffed PeppersDaily Totals:1,507 calories, 76 g protein, 137 g carbohydrates, 33 g fiber, 81 g fat, 1,375 mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 2 oz. Cheddar cheese to A.M. snack and addBasic Green Salad with Vinaigretteto dinner.Day 5Jacob FoxBreakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (24 calories)1 medium cucumberLunch (385 calories)1 servingTangy Chicken Salad with Grapes1 clementineP.M. Snack (200 calories)1 cup edamame in podsDinner (598 calories)1 servingJerk-Spiced Salmon & Quinoa Bowl with Mango VinaigretteMeal-Prep Tip:Refrigerate 2 servings of theTangy Chicken Salad with Grapesto have for lunch on Days 6 and 7.Daily Totals:1,491 calories, 94 g protein, 124 g carbohydrates, 28 g fiber, 61 g fat, 1,468 mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1 medium red bell pepper and 2 Tbsp. ranch dressing to A.M. snack and increase to 2 cups of edamame at P.M. snack.Day 6Will DickeyBreakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (230 calories)1 cup low-fat plain Greek yogurt1 cup raspberriesLunch (350 calories)1 servingTangy Chicken Salad with GrapesP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (455 calories)1 servingLoaded Vegetable QuicheDaily Totals:1,525 calories, 92 g protein, 124 g carbohydrates, 27 g fiber, 80 g fat, 1,216 mg sodiumTo make it 2,000 calories:Add 1/3 cup chopped walnuts to breakfast, add 1 Tbsp. honey to A.M. snack, add 1 slice whole-wheat bread to lunch and increase P.M. snack to 1/3 cup unsalted dry-roasted almonds.Day 7Breakfast (366 calories)1 servingSpinach & Egg Scramble with Raspberries1 slice whole-wheat toastA.M. Snack (315 calories)1 medium banana2 tablespoons peanut butterLunch (385 calories)1 servingTangy Chicken Salad with Grapes1 clementineP.M. Snack (195 calories)3 cups air-popped popcorn1 tablespoon melted butterDinner (262 calories)1 servingTofu PokeDaily Totals:1,522 calories, 86 g protein, 119 g carbohydrates, 25 g fiber, 81 g fat, 1,998 mg sodiumTo make it 2,000 calories:Add 2 clementines to breakfast, add 1/3 cup unsalted peanuts to P.M. snack and add 1/2 cup brown rice to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Dietary Guidelines for Americans, 2020-2025.

Every cell in your body needs protein. Frommuscle growth to digestion to skin health, the protein you eat goes directly to maintaining the health of your body. There are 20 different amino acids that make up proteins. Your body can produce 11 amino acids, but the remaining nine must be consumed through food and are called “essential amino acids.” Protein sources containing all nine essential amino acids include meat, fish, eggs, dairy and soy products, such as tofu and edamame.Another benefit of protein is it helps keep you full for longer. Along with fiber, protein reduces digestion speed and, therefore, helps keep you full and satisfied. During summer, when fruits and vegetables are plentiful, it’s easy to hit your fiber goals. Choose whole grains, such as brown rice and whole-wheat bread, overrefined carbohydrates, such as white bread and white pasta, to give an even bigger fiber—and satiety—bump.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.Why This Meal Plan Is Great for YouThis plan includes all our summer favorites, such as tomatoes, peppers, zucchini, berries and herbs, plus lean proteins, whole grains and dairy. Each day has at least 75 grams of protein and 25 grams of fiber.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.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.The 8 Best High-Protein Foods, According to a DietitianHow to Meal-Prep Your Week of Meals:Make 3 servings of theBerry-Kefir Smoothiefor Days 1 through 3.Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast on Days 4 through 6.MakeTangy Chicken Salad with Grapesfor lunch on Days 5 through 7.Day 1Photography: Kelsey Hansen; Food Styling: Greg LunaBreakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (153 calories)1 medium cucumber2 tablespoonsHomemade Ranch DressingLunch (432 calories)1 servingAvocado Tuna Spinach SaladP.M. Snack (200 calories)1 cup edamame in podsDinner (422 calories)1 servingOne-Pot Garlicky Shrimp & Broccoli2 servingsBasic QuinoaDaily Totals:1,511 calories, 85 g protein, 137 g carbohydrates, 30 g fiber, 74 g fat, 1,358 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 slice whole-wheat bread to lunch, increase A.M. snack to 3 Tbsp. ranch dressing and increase P.M. snack to 2 cups edamame.Day 2Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors HallBreakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (175 calories)1 medium red bell pepper1/3 cup hummusLunch (404 calories)1 servingQuinoa Deli SaladP.M. Snack (317 calories)1/3 cup unsalted dry-roasted almonds5 dried apricotsDinner (307 calories)1 servingChicken & Zucchini CasseroleDaily Totals:1,507 calories, 85 g protein, 142 g carbohydrates, 33 g fiber, 75 g fat, 1,501 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/2 cup hummus at A.M. snack, add 1 slice whole-wheat bread to lunch, increase to 1/2 cup dried apricots at P.M. snack and add 1/2 cup brown rice to dinner.Day 3Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (200 calories)1 cup edamame in podsLunch (526 calories)1 servingChicken Club WrapsP.M. Snack (217 calories)1 large banana1 tablespoon peanut butterDinner (251 calories)1 servingRoasted Cauliflower Steak & Spanakopita MeltsMeal-Prep Tip:Use the remaining cauliflower for cauliflower rice for Day 4 dinner. Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow and on Days 5 and 6.Daily Totals:1,498 calories, 83 g protein, 157 g carbohydrates, 36 g fiber, 66 g fat, 1,481 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 2 cups of edamame at A.M. snack and increase to 2 1/2 tablespoons peanut butter at P.M. snack.Day 4Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (128 calories)1 medium cucumber1/4 cup hummusLunch (371 calories)1 servingSalmon-Stuffed Avocado1 hard-boiled eggP.M. Snack (349 calories)1 large pear1/3 cup walnut halvesDinner (374 calories)1 servingCauliflower Rice-Stuffed PeppersDaily Totals:1,507 calories, 76 g protein, 137 g carbohydrates, 33 g fiber, 81 g fat, 1,375 mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 2 oz. Cheddar cheese to A.M. snack and addBasic Green Salad with Vinaigretteto dinner.Day 5Jacob FoxBreakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (24 calories)1 medium cucumberLunch (385 calories)1 servingTangy Chicken Salad with Grapes1 clementineP.M. Snack (200 calories)1 cup edamame in podsDinner (598 calories)1 servingJerk-Spiced Salmon & Quinoa Bowl with Mango VinaigretteMeal-Prep Tip:Refrigerate 2 servings of theTangy Chicken Salad with Grapesto have for lunch on Days 6 and 7.Daily Totals:1,491 calories, 94 g protein, 124 g carbohydrates, 28 g fiber, 61 g fat, 1,468 mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1 medium red bell pepper and 2 Tbsp. ranch dressing to A.M. snack and increase to 2 cups of edamame at P.M. snack.Day 6Will DickeyBreakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (230 calories)1 cup low-fat plain Greek yogurt1 cup raspberriesLunch (350 calories)1 servingTangy Chicken Salad with GrapesP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (455 calories)1 servingLoaded Vegetable QuicheDaily Totals:1,525 calories, 92 g protein, 124 g carbohydrates, 27 g fiber, 80 g fat, 1,216 mg sodiumTo make it 2,000 calories:Add 1/3 cup chopped walnuts to breakfast, add 1 Tbsp. honey to A.M. snack, add 1 slice whole-wheat bread to lunch and increase P.M. snack to 1/3 cup unsalted dry-roasted almonds.Day 7Breakfast (366 calories)1 servingSpinach & Egg Scramble with Raspberries1 slice whole-wheat toastA.M. Snack (315 calories)1 medium banana2 tablespoons peanut butterLunch (385 calories)1 servingTangy Chicken Salad with Grapes1 clementineP.M. Snack (195 calories)3 cups air-popped popcorn1 tablespoon melted butterDinner (262 calories)1 servingTofu PokeDaily Totals:1,522 calories, 86 g protein, 119 g carbohydrates, 25 g fiber, 81 g fat, 1,998 mg sodiumTo make it 2,000 calories:Add 2 clementines to breakfast, add 1/3 cup unsalted peanuts to P.M. snack and add 1/2 cup brown rice to dinner.

Every cell in your body needs protein. Frommuscle growth to digestion to skin health, the protein you eat goes directly to maintaining the health of your body. There are 20 different amino acids that make up proteins. Your body can produce 11 amino acids, but the remaining nine must be consumed through food and are called “essential amino acids.” Protein sources containing all nine essential amino acids include meat, fish, eggs, dairy and soy products, such as tofu and edamame.

Another benefit of protein is it helps keep you full for longer. Along with fiber, protein reduces digestion speed and, therefore, helps keep you full and satisfied. During summer, when fruits and vegetables are plentiful, it’s easy to hit your fiber goals. Choose whole grains, such as brown rice and whole-wheat bread, overrefined carbohydrates, such as white bread and white pasta, to give an even bigger fiber—and satiety—bump.

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.

This plan includes all our summer favorites, such as tomatoes, peppers, zucchini, berries and herbs, plus lean proteins, whole grains and dairy. Each day has at least 75 grams of protein and 25 grams of fiber.

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.

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.

The 8 Best High-Protein Foods, According to a Dietitian

How to Meal-Prep Your Week of Meals:

Photography: Kelsey Hansen; Food Styling: Greg Luna

One-Pot Garlicky Shrimp & Broccoli

Breakfast (304 calories)

A.M. Snack (153 calories)

Lunch (432 calories)

P.M. Snack (200 calories)

Dinner (422 calories)

Daily Totals:1,511 calories, 85 g protein, 137 g carbohydrates, 30 g fiber, 74 g fat, 1,358 mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 slice whole-wheat bread to lunch, increase A.M. snack to 3 Tbsp. ranch dressing and increase P.M. snack to 2 cups edamame.

Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

Chicken & Zucchini Casserole

A.M. Snack (175 calories)

Lunch (404 calories)

P.M. Snack (317 calories)

Dinner (307 calories)

Daily Totals:1,507 calories, 85 g protein, 142 g carbohydrates, 33 g fiber, 75 g fat, 1,501 mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/2 cup hummus at A.M. snack, add 1 slice whole-wheat bread to lunch, increase to 1/2 cup dried apricots at P.M. snack and add 1/2 cup brown rice to dinner.

Roasted Cauliflower Steak & Spanakopita Melts

A.M. Snack (200 calories)

Lunch (526 calories)

P.M. Snack (217 calories)

Dinner (251 calories)

Meal-Prep Tip:Use the remaining cauliflower for cauliflower rice for Day 4 dinner. Prepare 3 servings ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow and on Days 5 and 6.

Daily Totals:1,498 calories, 83 g protein, 157 g carbohydrates, 36 g fiber, 66 g fat, 1,481 mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 2 cups of edamame at A.M. snack and increase to 2 1/2 tablespoons peanut butter at P.M. snack.

Cauliflower Rice-Stuffed Peppers

Breakfast (285 calories)

A.M. Snack (128 calories)

Lunch (371 calories)

P.M. Snack (349 calories)

Dinner (374 calories)

1 servingCauliflower Rice-Stuffed Peppers

Daily Totals:1,507 calories, 76 g protein, 137 g carbohydrates, 33 g fiber, 81 g fat, 1,375 mg sodium

To make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 2 oz. Cheddar cheese to A.M. snack and addBasic Green Salad with Vinaigretteto dinner.

Jacob Fox

Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette

A.M. Snack (24 calories)

Lunch (385 calories)

Dinner (598 calories)

Meal-Prep Tip:Refrigerate 2 servings of theTangy Chicken Salad with Grapesto have for lunch on Days 6 and 7.

Daily Totals:1,491 calories, 94 g protein, 124 g carbohydrates, 28 g fiber, 61 g fat, 1,468 mg sodium

To make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1 medium red bell pepper and 2 Tbsp. ranch dressing to A.M. snack and increase to 2 cups of edamame at P.M. snack.

Will Dickey

Loaded Vegetable Quiche

A.M. Snack (230 calories)

Lunch (350 calories)

P.M. Snack (206 calories)

Dinner (455 calories)

Daily Totals:1,525 calories, 92 g protein, 124 g carbohydrates, 27 g fiber, 80 g fat, 1,216 mg sodium

To make it 2,000 calories:Add 1/3 cup chopped walnuts to breakfast, add 1 Tbsp. honey to A.M. snack, add 1 slice whole-wheat bread to lunch and increase P.M. snack to 1/3 cup unsalted dry-roasted almonds.

Spinach & Egg Scramble with Raspberries

Breakfast (366 calories)

A.M. Snack (315 calories)

P.M. Snack (195 calories)

Dinner (262 calories)

Daily Totals:1,522 calories, 86 g protein, 119 g carbohydrates, 25 g fiber, 81 g fat, 1,998 mg sodium

To make it 2,000 calories:Add 2 clementines to breakfast, add 1/3 cup unsalted peanuts to P.M. snack and add 1/2 cup brown rice to dinner.

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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.Dietary Guidelines for Americans, 2020-2025.

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.Dietary Guidelines for Americans, 2020-2025.

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.Dietary Guidelines for Americans, 2020-2025.