7-Day Meal Plan to Gain More Muscle

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

In This ArticleView All

View All

In This Article

Why This Plan Is for You

FAQs

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseWhen you are trying to build muscle, it’s important to make sure you are eating enough protein.Proteinbuilds healthy cells and repairs ones that are damaged, and it is the building block for your muscle mass.Most people think of animal protein foods, like steak, chicken and eggs, when they think of “muscle-building foods.” However, plant-based proteins such as soy, beans, legumes, rice, peas and potatoes can also help bump up your protein intake for the day, and when combined with a variety of whole foods and animal sources, can be effective in building muscle.In addition, some research suggests that eating 1 cup of nitrate-rich leafy greens each day—including kale, spinach, arugula and lettuce—is linked to 11% stronger leg strength.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 YouIn this meal plan togain more muscle, both animal andplant-based proteins, are in each meal and snack for seven days. Another benefit of protein is that it helps make it possible to eat fewer calories while still staying satisfied and full, so we kept this plan at 1,500 calories.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.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.5 Myths About Protein—Fact or FictionHow to Meal-Prep for Your Week of MealsMake theStuffed Cabbage Soupfor dinner on Day 1 and refrigerate a portion to have for lunch on Day 2.Triple the recipe for theChocolate-Peanut Butter Protein Shakeon Day 1 and refrigerate 2 portions for breakfast on Days 2 and 3.MakeEasy Loaded Baked Omelet Muffinsfor breakfast on Day 4 and refrigerate a portion for Day 5.MakeBreakfast Peanut Butter-Chocolate Chip Oatmeal Cakesfor breakfast on Day 6 and save a portion for Day 7.5 Surprising Signs You May Not Be Getting Enough ProteinDay 1Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell RoysterBreakfast (402 calories, 26 g protein)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (219 calories, 24 g protein)1 cup low-fat plain Greek yogurt1 cup sliced strawberriesLunch (362 calories, 17 g protein)1 servingTurkey BLT WrapsP.M. Snack (200 calories, 16 g protein)1 cup edamame in podsDinner (316 calories, 21 g protein)1 servingStuffed Cabbage SoupDaily Totals:1,498 calories, 103 g protein, 131 g carbohydrates, 28 g fiber, 60 g fat, 1,585 mg sodiumTo make it 2,000 calories:Add 1/4 cup chopped pecans to A.M. snack, increase to 2 cups edamame at P.M. snack and add 1 servingBasic Green Salad with Vinaigretteto dinner.Day 2Breakfast (402 calories, 26 g protein)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (111 calories, 6 g protein)1 ounce Cheddar cheeseLunch (316 calories, 21 g protein)1 servingStuffed Cabbage SoupP.M. Snack (154 calories, 5 g protein)20 unsalted dry-roasted almondsDinner (511 calories, 34 g protein)1 servingCreamy Chicken Noodle CasseroleDaily Totals:1,495 calories, 93 g protein, 118 g carbohydrates, 25 g fiber, 73 g fat, 1,522 mg sodiumTo make it 2,000 calories:Add 1 medium apple and increase to 2 ounces cheese at A.M. snack, add 1 medium pear to lunch, increase P.M. snack to 1/3 cup almonds and 1 1/2 cups blackberries.Day 3Ali RedmondBreakfast (402 calories, 26 g protein)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (160 calories, 8 g protein)1 medium pear1/4 cup low-fat cottage cheese1 tablespoon unsalted roasted pumpkin seedsLunch (381 calories, 34 g protein)1 serving10-Minute Tuna MeltP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (466 calories, 49 g protein)1 servingChopped Power Salad with ChickenDaily Totals:1,510 calories, 126 g protein, 124 g carbohydrates, 29 g fiber, 57 g fat, 1,649 mg sodiumTo make it 2,000 calories:Increase cottage cheese to 1 cup and pumpkin seeds to 3 Tbsp. in A.M. snack and increase edamame in P.M. snack to 2 cups.Day 4Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura TimmermanBreakfast (298 calories, 20 g protein)1 servingEasy Loaded Baked Omelet Muffins1 slice whole-wheat toastA.M. Snack (209 calories, 7 g protein)1 medium apple1 ounce Cheddar cheeseLunch (482 calories, 35 g protein)1 serving10-Minute Tuna Melt1 medium pearP.M. Snack (163 calories, 4 g protein)8 walnut halves1 medium peachDinner (350 calories, 29 g protein)1 servingOne-Pot Garlicky Shrimp & Spinach1/2 cup cooked brown riceDaily Totals:1,492 calories, 95 g protein, 148 g carbohydrates, 26 g fiber, 62 g fat, 1,939 mg sodiumTo make it 2,000 calories:Increase to 2 slices toast at breakfast, increase to 2 ounces cheese at A.M. snack, increase P.M snack to 1/2 cup walnuts and increase brown rice to 1 cup at dinner.Day 5Will DickeyBreakfast (288 calories, 20 g protein)1 servingEasy Loaded Baked Omelet Muffins1 slice whole-wheat toastA.M. Snack (200 calories, 16 g protein)1 cup edamame in podsLunch (293 calories, 23 g protein)1 servingSalmon-Stuffed AvocadosP.M. Snack (114 calories, 12 g protein)1/2 cup plain low-fat Greek yogurt1/2 cup blackberriesDinner (601 calories, 40 g protein)1 servingPesto Salmon3/4 cup cooked whole-wheat bow-tie pastaDaily Totals:1,496 calories, 111 g protein, 100 g carbohydrates, 29 g fiber, 75 g fat, 1,785 mg sodiumTo make it 2,000 calories:Increase to 2 slices toast at breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium pear to lunch, increase to 1 cup blackberries and 1 cup yogurt at P.M. snack.Day 6Alexandra ShytsmanBreakfast (376 calories, 12 g protein)1 servingBreakfast Peanut Butter-Chocolate Chip Oatmeal CakesA.M. Snack (210 calories, 5 g protein)1 medium banana1 tablespoon natural peanut butterLunch (293 calories, 23 g protein)1 servingSalmon-Stuffed AvocadosP.M. Snack (200 calories, 16 g protein)1 cup edamame in podsDinner (418 calories, 33 g protein)1 servingBaked Cod with Chorizo & White Beans3/4 cup roasted sweet potatoesDaily Totals:1,497 calories, 89 g protein, 160 g carbohydrates, 35 g fiber, 58 g fat, 1,795 mg sodiumTo make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium pear to lunch, increase to 2 cups edamame at P.M. snack and increase to 1 1/4 cups sweet potatoes at dinner.Day 7Breakfast (376 calories, 12 g protein)1 servingBreakfast Peanut Butter-Chocolate Chip Oatmeal CakesA.M. Snack (210 calories, 5 g protein)1 medium banana1 tablespoon natural peanut butterLunch (362 calories, 17 g protein)1 servingTurkey BLT WrapP.M. Snack (206 calories, 7 g protein)1/4 cup unsalted dry-roasted almondsDinner (365 calories, 25 calories)1 servingLemon Chicken Orzo Soup with Kale1 slice whole-wheat baguetteDaily Totals:1,519 calories, 66 g protein, 172 g carbohydrates, 24 g fiber, 64 g fat, 2,189 mg sodiumTo make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, increase to 1/2 cup almonds at P.M. snack and increase to 2 slices baguette at 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.Nichele S, Phillips SM, Boaventura BCB.Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review.Appl Physiol Nutr Metab. 2022;47(7):700-710. doi:10.1139/apnm-2021-0806Sim M, Blekkenhorst LC, Bondonno NP, et al.Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels.J Nutr. 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

When you are trying to build muscle, it’s important to make sure you are eating enough protein.Proteinbuilds healthy cells and repairs ones that are damaged, and it is the building block for your muscle mass.Most people think of animal protein foods, like steak, chicken and eggs, when they think of “muscle-building foods.” However, plant-based proteins such as soy, beans, legumes, rice, peas and potatoes can also help bump up your protein intake for the day, and when combined with a variety of whole foods and animal sources, can be effective in building muscle.In addition, some research suggests that eating 1 cup of nitrate-rich leafy greens each day—including kale, spinach, arugula and lettuce—is linked to 11% stronger leg strength.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 YouIn this meal plan togain more muscle, both animal andplant-based proteins, are in each meal and snack for seven days. Another benefit of protein is that it helps make it possible to eat fewer calories while still staying satisfied and full, so we kept this plan at 1,500 calories.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.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.5 Myths About Protein—Fact or FictionHow to Meal-Prep for Your Week of MealsMake theStuffed Cabbage Soupfor dinner on Day 1 and refrigerate a portion to have for lunch on Day 2.Triple the recipe for theChocolate-Peanut Butter Protein Shakeon Day 1 and refrigerate 2 portions for breakfast on Days 2 and 3.MakeEasy Loaded Baked Omelet Muffinsfor breakfast on Day 4 and refrigerate a portion for Day 5.MakeBreakfast Peanut Butter-Chocolate Chip Oatmeal Cakesfor breakfast on Day 6 and save a portion for Day 7.5 Surprising Signs You May Not Be Getting Enough ProteinDay 1Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell RoysterBreakfast (402 calories, 26 g protein)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (219 calories, 24 g protein)1 cup low-fat plain Greek yogurt1 cup sliced strawberriesLunch (362 calories, 17 g protein)1 servingTurkey BLT WrapsP.M. Snack (200 calories, 16 g protein)1 cup edamame in podsDinner (316 calories, 21 g protein)1 servingStuffed Cabbage SoupDaily Totals:1,498 calories, 103 g protein, 131 g carbohydrates, 28 g fiber, 60 g fat, 1,585 mg sodiumTo make it 2,000 calories:Add 1/4 cup chopped pecans to A.M. snack, increase to 2 cups edamame at P.M. snack and add 1 servingBasic Green Salad with Vinaigretteto dinner.Day 2Breakfast (402 calories, 26 g protein)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (111 calories, 6 g protein)1 ounce Cheddar cheeseLunch (316 calories, 21 g protein)1 servingStuffed Cabbage SoupP.M. Snack (154 calories, 5 g protein)20 unsalted dry-roasted almondsDinner (511 calories, 34 g protein)1 servingCreamy Chicken Noodle CasseroleDaily Totals:1,495 calories, 93 g protein, 118 g carbohydrates, 25 g fiber, 73 g fat, 1,522 mg sodiumTo make it 2,000 calories:Add 1 medium apple and increase to 2 ounces cheese at A.M. snack, add 1 medium pear to lunch, increase P.M. snack to 1/3 cup almonds and 1 1/2 cups blackberries.Day 3Ali RedmondBreakfast (402 calories, 26 g protein)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (160 calories, 8 g protein)1 medium pear1/4 cup low-fat cottage cheese1 tablespoon unsalted roasted pumpkin seedsLunch (381 calories, 34 g protein)1 serving10-Minute Tuna MeltP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (466 calories, 49 g protein)1 servingChopped Power Salad with ChickenDaily Totals:1,510 calories, 126 g protein, 124 g carbohydrates, 29 g fiber, 57 g fat, 1,649 mg sodiumTo make it 2,000 calories:Increase cottage cheese to 1 cup and pumpkin seeds to 3 Tbsp. in A.M. snack and increase edamame in P.M. snack to 2 cups.Day 4Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura TimmermanBreakfast (298 calories, 20 g protein)1 servingEasy Loaded Baked Omelet Muffins1 slice whole-wheat toastA.M. Snack (209 calories, 7 g protein)1 medium apple1 ounce Cheddar cheeseLunch (482 calories, 35 g protein)1 serving10-Minute Tuna Melt1 medium pearP.M. Snack (163 calories, 4 g protein)8 walnut halves1 medium peachDinner (350 calories, 29 g protein)1 servingOne-Pot Garlicky Shrimp & Spinach1/2 cup cooked brown riceDaily Totals:1,492 calories, 95 g protein, 148 g carbohydrates, 26 g fiber, 62 g fat, 1,939 mg sodiumTo make it 2,000 calories:Increase to 2 slices toast at breakfast, increase to 2 ounces cheese at A.M. snack, increase P.M snack to 1/2 cup walnuts and increase brown rice to 1 cup at dinner.Day 5Will DickeyBreakfast (288 calories, 20 g protein)1 servingEasy Loaded Baked Omelet Muffins1 slice whole-wheat toastA.M. Snack (200 calories, 16 g protein)1 cup edamame in podsLunch (293 calories, 23 g protein)1 servingSalmon-Stuffed AvocadosP.M. Snack (114 calories, 12 g protein)1/2 cup plain low-fat Greek yogurt1/2 cup blackberriesDinner (601 calories, 40 g protein)1 servingPesto Salmon3/4 cup cooked whole-wheat bow-tie pastaDaily Totals:1,496 calories, 111 g protein, 100 g carbohydrates, 29 g fiber, 75 g fat, 1,785 mg sodiumTo make it 2,000 calories:Increase to 2 slices toast at breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium pear to lunch, increase to 1 cup blackberries and 1 cup yogurt at P.M. snack.Day 6Alexandra ShytsmanBreakfast (376 calories, 12 g protein)1 servingBreakfast Peanut Butter-Chocolate Chip Oatmeal CakesA.M. Snack (210 calories, 5 g protein)1 medium banana1 tablespoon natural peanut butterLunch (293 calories, 23 g protein)1 servingSalmon-Stuffed AvocadosP.M. Snack (200 calories, 16 g protein)1 cup edamame in podsDinner (418 calories, 33 g protein)1 servingBaked Cod with Chorizo & White Beans3/4 cup roasted sweet potatoesDaily Totals:1,497 calories, 89 g protein, 160 g carbohydrates, 35 g fiber, 58 g fat, 1,795 mg sodiumTo make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium pear to lunch, increase to 2 cups edamame at P.M. snack and increase to 1 1/4 cups sweet potatoes at dinner.Day 7Breakfast (376 calories, 12 g protein)1 servingBreakfast Peanut Butter-Chocolate Chip Oatmeal CakesA.M. Snack (210 calories, 5 g protein)1 medium banana1 tablespoon natural peanut butterLunch (362 calories, 17 g protein)1 servingTurkey BLT WrapP.M. Snack (206 calories, 7 g protein)1/4 cup unsalted dry-roasted almondsDinner (365 calories, 25 calories)1 servingLemon Chicken Orzo Soup with Kale1 slice whole-wheat baguetteDaily Totals:1,519 calories, 66 g protein, 172 g carbohydrates, 24 g fiber, 64 g fat, 2,189 mg sodiumTo make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, increase to 1/2 cup almonds at P.M. snack and increase to 2 slices baguette at 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.Nichele S, Phillips SM, Boaventura BCB.Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review.Appl Physiol Nutr Metab. 2022;47(7):700-710. doi:10.1139/apnm-2021-0806Sim M, Blekkenhorst LC, Bondonno NP, et al.Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels.J Nutr. 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Most people think of animal protein foods, like steak, chicken and eggs, when they think of “muscle-building foods.” However, plant-based proteins such as soy, beans, legumes, rice, peas and potatoes can also help bump up your protein intake for the day, and when combined with a variety of whole foods and animal sources, can be effective in building muscle.In addition, some research suggests that eating 1 cup of nitrate-rich leafy greens each day—including kale, spinach, arugula and lettuce—is linked to 11% stronger leg strength.

How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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

In this meal plan togain more muscle, both animal andplant-based proteins, are in each meal and snack for seven days. Another benefit of protein is that it helps make it possible to eat fewer calories while still staying satisfied and full, so we kept this plan at 1,500 calories.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.

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.

5 Myths About Protein—Fact or Fiction

How to Meal-Prep for Your Week of Meals

5 Surprising Signs You May Not Be Getting Enough Protein

Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

Breakfast (402 calories, 26 g protein)

A.M. Snack (219 calories, 24 g protein)

Lunch (362 calories, 17 g protein)

P.M. Snack (200 calories, 16 g protein)

Dinner (316 calories, 21 g protein)

Daily Totals:1,498 calories, 103 g protein, 131 g carbohydrates, 28 g fiber, 60 g fat, 1,585 mg sodium

To make it 2,000 calories:Add 1/4 cup chopped pecans to A.M. snack, increase to 2 cups edamame at P.M. snack and add 1 servingBasic Green Salad with Vinaigretteto dinner.

Chicken-Noodle Casserole

A.M. Snack (111 calories, 6 g protein)

Lunch (316 calories, 21 g protein)

P.M. Snack (154 calories, 5 g protein)

Dinner (511 calories, 34 g protein)

Daily Totals:1,495 calories, 93 g protein, 118 g carbohydrates, 25 g fiber, 73 g fat, 1,522 mg sodium

To make it 2,000 calories:Add 1 medium apple and increase to 2 ounces cheese at A.M. snack, add 1 medium pear to lunch, increase P.M. snack to 1/3 cup almonds and 1 1/2 cups blackberries.

Ali Redmond

A.M. Snack (160 calories, 8 g protein)

Lunch (381 calories, 34 g protein)

P.M. Snack (100 calories, 8 g protein)

Dinner (466 calories, 49 g protein)

Daily Totals:1,510 calories, 126 g protein, 124 g carbohydrates, 29 g fiber, 57 g fat, 1,649 mg sodium

To make it 2,000 calories:Increase cottage cheese to 1 cup and pumpkin seeds to 3 Tbsp. in A.M. snack and increase edamame in P.M. snack to 2 cups.

Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman

Breakfast (298 calories, 20 g protein)

A.M. Snack (209 calories, 7 g protein)

Lunch (482 calories, 35 g protein)

P.M. Snack (163 calories, 4 g protein)

Dinner (350 calories, 29 g protein)

Daily Totals:1,492 calories, 95 g protein, 148 g carbohydrates, 26 g fiber, 62 g fat, 1,939 mg sodium

To make it 2,000 calories:Increase to 2 slices toast at breakfast, increase to 2 ounces cheese at A.M. snack, increase P.M snack to 1/2 cup walnuts and increase brown rice to 1 cup at dinner.

Will Dickey

Pesto Salmon

Breakfast (288 calories, 20 g protein)

A.M. Snack (200 calories, 16 g protein)

Lunch (293 calories, 23 g protein)

P.M. Snack (114 calories, 12 g protein)

Dinner (601 calories, 40 g protein)

Daily Totals:1,496 calories, 111 g protein, 100 g carbohydrates, 29 g fiber, 75 g fat, 1,785 mg sodium

To make it 2,000 calories:Increase to 2 slices toast at breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium pear to lunch, increase to 1 cup blackberries and 1 cup yogurt at P.M. snack.

Alexandra Shytsman

Breakfast (376 calories, 12 g protein)

A.M. Snack (210 calories, 5 g protein)

Dinner (418 calories, 33 g protein)

Daily Totals:1,497 calories, 89 g protein, 160 g carbohydrates, 35 g fiber, 58 g fat, 1,795 mg sodium

To make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium pear to lunch, increase to 2 cups edamame at P.M. snack and increase to 1 1/4 cups sweet potatoes at dinner.

Lemon Chicken Orzo Soup with Kale

P.M. Snack (206 calories, 7 g protein)

Dinner (365 calories, 25 calories)

Daily Totals:1,519 calories, 66 g protein, 172 g carbohydrates, 24 g fiber, 64 g fat, 2,189 mg sodium

To make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, increase to 1/2 cup almonds at P.M. snack and increase to 2 slices baguette at dinner.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

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.Nichele S, Phillips SM, Boaventura BCB.Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review.Appl Physiol Nutr Metab. 2022;47(7):700-710. doi:10.1139/apnm-2021-0806Sim M, Blekkenhorst LC, Bondonno NP, et al.Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels.J Nutr. 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415U.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.Nichele S, Phillips SM, Boaventura BCB.Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review.Appl Physiol Nutr Metab. 2022;47(7):700-710. doi:10.1139/apnm-2021-0806Sim M, Blekkenhorst LC, Bondonno NP, et al.Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels.J Nutr. 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Nichele S, Phillips SM, Boaventura BCB.Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review.Appl Physiol Nutr Metab. 2022;47(7):700-710. doi:10.1139/apnm-2021-0806Sim M, Blekkenhorst LC, Bondonno NP, et al.Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels.J Nutr. 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sim M, Blekkenhorst LC, Bondonno NP, et al.Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels.J Nutr. 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

How We Create Meal Plans#

Why This Meal Plan Is Great for You#

Frequently Asked Questions#

How to Meal-Prep for Your Week of Meals#

Breakfast (402 calories, 26 g protein)#

A.M. Snack (219 calories, 24 g protein)#

Lunch (362 calories, 17 g protein)#

P.M. Snack (200 calories, 16 g protein)#

Dinner (316 calories, 21 g protein)#

A.M. Snack (111 calories, 6 g protein)#

Lunch (316 calories, 21 g protein)#

P.M. Snack (154 calories, 5 g protein)#

Dinner (511 calories, 34 g protein)#

A.M. Snack (160 calories, 8 g protein)#

Lunch (381 calories, 34 g protein)#

P.M. Snack (100 calories, 8 g protein)#

Dinner (466 calories, 49 g protein)#

Breakfast (298 calories, 20 g protein)#

A.M. Snack (209 calories, 7 g protein)#

Lunch (482 calories, 35 g protein)#

P.M. Snack (163 calories, 4 g protein)#

Dinner (350 calories, 29 g protein)#

Breakfast (288 calories, 20 g protein)#

A.M. Snack (200 calories, 16 g protein)#

Lunch (293 calories, 23 g protein)#

P.M. Snack (114 calories, 12 g protein)#

Dinner (601 calories, 40 g protein)#

Breakfast (376 calories, 12 g protein)#

A.M. Snack (210 calories, 5 g protein)#

Dinner (418 calories, 33 g protein)#

P.M. Snack (206 calories, 7 g protein)#

Dinner (365 calories, 25 calories)#