7-Day No-Sugar Anti-Inflammatory Meal Plan for Metabolic Syndrome, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsFoods to Focus OnHow to Meal-Prep Your WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Foods to Focus On

How to Meal-Prep Your Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:EatingWellMetabolic syndrome is a group of health conditions that can increase the risk of developing heart disease, type 2 diabetes and stroke. According to theNational Heart, Lung and Blood Institute, if you have three of the following five conditions, you may have metabolic syndrome:A larger waistline, or carrying more of your weight in your stomachHigh blood pressureHigh blood sugar levelsHigh triglyceridesLow HDL cholesterolWith so many conditions at play, it’s tricky to know where to start and what changes to make to best improve metabolic syndrome. Fortunately, simple strategies likecooking more meals at home, eating more heart-healthy fiber and increasing activity can help. Because chronic inflammation can increase the risk of some conditions that contribute to metabolic syndrome, we focus on foods that are linked toreducing inflammation, such as pigment-rich fruits and vegetables, nuts, seeds, fish and healthy fats, while omitting foods that may increase inflammation, likeadded sugars.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 YouIf you have overweight or clinical obesity, gradual weight loss can decrease the risk of developing metabolic syndrome, according to theAmerican Heart Association. To facilitate weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. As with all meal plans, this is a framework for a healthy eating plan and doesn’t need to be followed exactly to reap the benefits. Focus onfiber-richandanti-inflammatory ingredientsand make substitutions as needed to tailor this plan so it works for you.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.Snacking on Nuts Daily May Reduce Metabolic Syndrome Risk Factors, New Study ShowsStrategies to Manage Metabolic SyndromeEat More Fiber:Fiberis linked to a reduced risk of type 2 diabetes, lower body weight and improved heart health—all factors that can impact metabolic syndrome. Plus, eating more fiber can help facilitateweight loss, even if no other deliberate changes are made. Foods rich in fiber include whole grains, fruits, vegetables, nuts, beans and lentils.Exercise:Aim for at least 150 minutes a week of moderate-intensity exercise, such as brisk walking, according to theAHA. Exercising for30 minutesmost days of the week can have some seriousbenefits, though short bouts of walking can be impactful, too.Reduce Inflammation:Reducing inflammation in the body may help facilitate weight loss and improve blood sugar levels. Strategies toreduce inflammationinclude eating more healthy fats (like avocado, nuts and seeds) fish and plant-based foods, improvinggut health, reducing stress and improving sleep quality.Reduce Added Sugars:Added sugars don’t need to be off the table completely, but it’s true that most of us eat more added sugars than we realize.Reducing added sugarscan help limit excess unintended calories and leave more room for nutrient-dense foods, like fruits, vegetables and nuts.Weight Loss:Gradual weight loss can help improve metabolic syndrome. Aiming to eatregular meals, including exercise and focusing on fiber are all helpful strategies that can promote weight loss.Anti-Inflammatory Foods to Focus OnFishFruits, especially richly pigmented fruit like berries, cherries and pomegranateVegetablesLegumesWhole grains, like quinoa, oats, bulgur, freekeh, brown rice and moreNuts, including natural nut butters made with two ingredients: nuts and saltSeeds, such as chia, pumpkin and flaxAvocadoOlive oilFermented dairy, like yogurt and kefirHerbs and spicesHow to Meal-Prep Your Week of MealsMake20-Minute White Bean Soupto have for lunch on Days 2 through 5.PrepareOvernight Oats with Chia Seedsto have for breakfast on Days 2 and 3.Day 1Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellBreakfast (323 calories)1 (5.3-oz.) container low-fat plain skyr yogurt½ cup cherries, fresh or thawed from frozen3 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (95 calories)1 medium appleDinner (600 calories)1 servingQuick Sheet-Pan Salmon with Crispy QuinoaDaily Totals:1,505 calories, 70g fat, 82g protein, 143g carbohydrate, 30g fiber, 1,317mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.Day 2Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph WanekBreakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (140 calories)1 cup low-fat plain kefir1 plumLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterDinner (418 calories)1 servingOne-Pan Chicken & Cabbage with RiceDaily Totals:1,482 calories, 61g fat, 71g protein, 180g carbohydrate, 36g fiber, 1,685mg sodiumMake it 2,000 calories:Add a 5.3-oz. container low-fat plain skyr yogurt to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. almond butter at P.M. snack and add 1 servingTart Cherry Nice Creamas an evening snack.Day 3Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatBreakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (144 calories)1 (5.3-oz.) container low-fat plain skyr yogurt¼ cup blueberriesLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (214 calories)2 large hard-boiled eggs1 medium peachDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,521 calories, 70g fat, 75g protein, 160g carbohydrate, 37g fiber, 1,459mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Tbsp. hummus at lunch and add 1 servingGuacamole Chopped Saladto dinner.Day 4Ali RedmondBreakfast (280 calories)1 slice sprouted-wheat bread, toasted1 Tbsp. almond butter1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (265 calories)¼ cup unsalted dry-roasted almonds1 medium peachDinner (470 calories)1 servingAgrodolce Zucchini & Chicken PastaDaily Totals:1,492 calories, 56g fat, 78g protein, 184g carbohydrate, 33g fiber, 1,385mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.Day 5Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel GrecoBreakfast (323 calories)1 (5.3-oz.) container low-fat plain skyr yogurt½ cup cherries, fresh or thawed from frozen3 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (214 calories)2 large hard-boiled eggs1 medium peachDinner (404 calories)1 servingMassaged Kale Salad with Roasted Squash & ChickpeasDaily Totals:1,479 calories, 65g fat, 71g protein, 166g carbohydrate, 38g fiber, 1,196mg sodiumMake it 2,000 calories:Increase to 2 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted pistachios to lunch, 1 servingEverything Bagel Avocado Toastto dinner and 1 servingTart Cherry Nice Creamas an evening snack.Day 6Rachel MarekBreakfast (280 calories)1 slice sprouted-wheat bread, toasted1 Tbsp. almond butter1 cup low-fat plain kefirA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (244 calories)1 (5.3-oz.) container low-fat plain skyr yogurt3 Tbsp. sliced almonds¼ cup blueberriesDinner (354 calories)1 servingEasy Chicken Tenders with Lemon & Garlic1 servingParsley TabboulehDaily Totals:1,503 calories, 78g fat, 100g protein, 110g carbohydrate, 29g fiber, 1,411mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and 1 medium banana with 1 Tbsp. almond butter to lunch.Day 7Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (323 calories)1 (5.3-oz.) container low-fat plain skyr yogurt½ cup cherries, fresh or thawed from frozen3 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (105 calories)1 medium bananaDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,506 calories, 69g fat, 87g protein, 145g carbohydrate, 32g fiber, 1,252mg sodiumMake it 2,000 calories:Increase to 3 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingTart Cherry Nice Creamas an evening snack.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.

Photo:EatingWell

a collage featuring some of the recipes in the 7-Day No-Sugar Anti-inflammatory Meal Plan for Metabolic Syndrome

EatingWell

Metabolic syndrome is a group of health conditions that can increase the risk of developing heart disease, type 2 diabetes and stroke. According to theNational Heart, Lung and Blood Institute, if you have three of the following five conditions, you may have metabolic syndrome:A larger waistline, or carrying more of your weight in your stomachHigh blood pressureHigh blood sugar levelsHigh triglyceridesLow HDL cholesterolWith so many conditions at play, it’s tricky to know where to start and what changes to make to best improve metabolic syndrome. Fortunately, simple strategies likecooking more meals at home, eating more heart-healthy fiber and increasing activity can help. Because chronic inflammation can increase the risk of some conditions that contribute to metabolic syndrome, we focus on foods that are linked toreducing inflammation, such as pigment-rich fruits and vegetables, nuts, seeds, fish and healthy fats, while omitting foods that may increase inflammation, likeadded sugars.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 YouIf you have overweight or clinical obesity, gradual weight loss can decrease the risk of developing metabolic syndrome, according to theAmerican Heart Association. To facilitate weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. As with all meal plans, this is a framework for a healthy eating plan and doesn’t need to be followed exactly to reap the benefits. Focus onfiber-richandanti-inflammatory ingredientsand make substitutions as needed to tailor this plan so it works for you.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.Snacking on Nuts Daily May Reduce Metabolic Syndrome Risk Factors, New Study ShowsStrategies to Manage Metabolic SyndromeEat More Fiber:Fiberis linked to a reduced risk of type 2 diabetes, lower body weight and improved heart health—all factors that can impact metabolic syndrome. Plus, eating more fiber can help facilitateweight loss, even if no other deliberate changes are made. Foods rich in fiber include whole grains, fruits, vegetables, nuts, beans and lentils.Exercise:Aim for at least 150 minutes a week of moderate-intensity exercise, such as brisk walking, according to theAHA. Exercising for30 minutesmost days of the week can have some seriousbenefits, though short bouts of walking can be impactful, too.Reduce Inflammation:Reducing inflammation in the body may help facilitate weight loss and improve blood sugar levels. Strategies toreduce inflammationinclude eating more healthy fats (like avocado, nuts and seeds) fish and plant-based foods, improvinggut health, reducing stress and improving sleep quality.Reduce Added Sugars:Added sugars don’t need to be off the table completely, but it’s true that most of us eat more added sugars than we realize.Reducing added sugarscan help limit excess unintended calories and leave more room for nutrient-dense foods, like fruits, vegetables and nuts.Weight Loss:Gradual weight loss can help improve metabolic syndrome. Aiming to eatregular meals, including exercise and focusing on fiber are all helpful strategies that can promote weight loss.Anti-Inflammatory Foods to Focus OnFishFruits, especially richly pigmented fruit like berries, cherries and pomegranateVegetablesLegumesWhole grains, like quinoa, oats, bulgur, freekeh, brown rice and moreNuts, including natural nut butters made with two ingredients: nuts and saltSeeds, such as chia, pumpkin and flaxAvocadoOlive oilFermented dairy, like yogurt and kefirHerbs and spicesHow to Meal-Prep Your Week of MealsMake20-Minute White Bean Soupto have for lunch on Days 2 through 5.PrepareOvernight Oats with Chia Seedsto have for breakfast on Days 2 and 3.Day 1Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellBreakfast (323 calories)1 (5.3-oz.) container low-fat plain skyr yogurt½ cup cherries, fresh or thawed from frozen3 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (95 calories)1 medium appleDinner (600 calories)1 servingQuick Sheet-Pan Salmon with Crispy QuinoaDaily Totals:1,505 calories, 70g fat, 82g protein, 143g carbohydrate, 30g fiber, 1,317mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.Day 2Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph WanekBreakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (140 calories)1 cup low-fat plain kefir1 plumLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterDinner (418 calories)1 servingOne-Pan Chicken & Cabbage with RiceDaily Totals:1,482 calories, 61g fat, 71g protein, 180g carbohydrate, 36g fiber, 1,685mg sodiumMake it 2,000 calories:Add a 5.3-oz. container low-fat plain skyr yogurt to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. almond butter at P.M. snack and add 1 servingTart Cherry Nice Creamas an evening snack.Day 3Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatBreakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (144 calories)1 (5.3-oz.) container low-fat plain skyr yogurt¼ cup blueberriesLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (214 calories)2 large hard-boiled eggs1 medium peachDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,521 calories, 70g fat, 75g protein, 160g carbohydrate, 37g fiber, 1,459mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Tbsp. hummus at lunch and add 1 servingGuacamole Chopped Saladto dinner.Day 4Ali RedmondBreakfast (280 calories)1 slice sprouted-wheat bread, toasted1 Tbsp. almond butter1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (265 calories)¼ cup unsalted dry-roasted almonds1 medium peachDinner (470 calories)1 servingAgrodolce Zucchini & Chicken PastaDaily Totals:1,492 calories, 56g fat, 78g protein, 184g carbohydrate, 33g fiber, 1,385mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.Day 5Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel GrecoBreakfast (323 calories)1 (5.3-oz.) container low-fat plain skyr yogurt½ cup cherries, fresh or thawed from frozen3 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterLunch (346 calories)1 serving20-Minute White Bean Soup1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (214 calories)2 large hard-boiled eggs1 medium peachDinner (404 calories)1 servingMassaged Kale Salad with Roasted Squash & ChickpeasDaily Totals:1,479 calories, 65g fat, 71g protein, 166g carbohydrate, 38g fiber, 1,196mg sodiumMake it 2,000 calories:Increase to 2 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted pistachios to lunch, 1 servingEverything Bagel Avocado Toastto dinner and 1 servingTart Cherry Nice Creamas an evening snack.Day 6Rachel MarekBreakfast (280 calories)1 slice sprouted-wheat bread, toasted1 Tbsp. almond butter1 cup low-fat plain kefirA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (244 calories)1 (5.3-oz.) container low-fat plain skyr yogurt3 Tbsp. sliced almonds¼ cup blueberriesDinner (354 calories)1 servingEasy Chicken Tenders with Lemon & Garlic1 servingParsley TabboulehDaily Totals:1,503 calories, 78g fat, 100g protein, 110g carbohydrate, 29g fiber, 1,411mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and 1 medium banana with 1 Tbsp. almond butter to lunch.Day 7Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (323 calories)1 (5.3-oz.) container low-fat plain skyr yogurt½ cup cherries, fresh or thawed from frozen3 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (193 calories)1 medium apple1 Tbsp. almond butterLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (105 calories)1 medium bananaDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,506 calories, 69g fat, 87g protein, 145g carbohydrate, 32g fiber, 1,252mg sodiumMake it 2,000 calories:Increase to 3 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingTart Cherry Nice Creamas an evening snack.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.

With so many conditions at play, it’s tricky to know where to start and what changes to make to best improve metabolic syndrome. Fortunately, simple strategies likecooking more meals at home, eating more heart-healthy fiber and increasing activity can help. Because chronic inflammation can increase the risk of some conditions that contribute to metabolic syndrome, we focus on foods that are linked toreducing inflammation, such as pigment-rich fruits and vegetables, nuts, seeds, fish and healthy fats, while omitting foods that may increase inflammation, likeadded sugars.

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.

If you have overweight or clinical obesity, gradual weight loss can decrease the risk of developing metabolic syndrome, according to theAmerican Heart Association. To facilitate weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. As with all meal plans, this is a framework for a healthy eating plan and doesn’t need to be followed exactly to reap the benefits. Focus onfiber-richandanti-inflammatory ingredientsand make substitutions as needed to tailor this plan so it works for you.

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.

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.

Snacking on Nuts Daily May Reduce Metabolic Syndrome Risk Factors, New Study Shows

Strategies to Manage Metabolic Syndrome

Anti-Inflammatory Foods to Focus On

How to Meal-Prep Your Week of Meals

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

a recipe photo of the Sheet-Pan Salmon with Crispy Quinoa

Breakfast (323 calories)

A.M. Snack (131 calories)

Lunch (357 calories)

P.M. Snack (95 calories)

Dinner (600 calories)

Daily Totals:1,505 calories, 70g fat, 82g protein, 143g carbohydrate, 30g fiber, 1,317mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek

a recipe photo of the One-Pan Chicken & Cabbage with Rice

Breakfast (390 calories)

A.M. Snack (140 calories)

Lunch (346 calories)

P.M. Snack (193 calories)

Dinner (418 calories)

Daily Totals:1,482 calories, 61g fat, 71g protein, 180g carbohydrate, 36g fiber, 1,685mg sodium

Make it 2,000 calories:Add a 5.3-oz. container low-fat plain skyr yogurt to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. almond butter at P.M. snack and add 1 servingTart Cherry Nice Creamas an evening snack.

Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Cajun-Spiced Tofu Tostadas with Beet Crema

A.M. Snack (144 calories)

P.M. Snack (214 calories)

Dinner (432 calories)

Daily Totals:1,521 calories, 70g fat, 75g protein, 160g carbohydrate, 37g fiber, 1,459mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Tbsp. hummus at lunch and add 1 servingGuacamole Chopped Saladto dinner.

Ali Redmond

a recipe photo of the Agrodolce Zucchini & Chicken Pasta

Breakfast (280 calories)

P.M. Snack (265 calories)

Dinner (470 calories)

Daily Totals:1,492 calories, 56g fat, 78g protein, 184g carbohydrate, 33g fiber, 1,385mg sodium

Make it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.

Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco

the recipe photo of the Massaged Kale Salad with Roasted Squash & Chickpeas

A.M. Snack (193 calories)

Dinner (404 calories)

Daily Totals:1,479 calories, 65g fat, 71g protein, 166g carbohydrate, 38g fiber, 1,196mg sodium

Make it 2,000 calories:Increase to 2 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted pistachios to lunch, 1 servingEverything Bagel Avocado Toastto dinner and 1 servingTart Cherry Nice Creamas an evening snack.

Rachel Marek

a recipe photo of the Tabbouleh

A.M. Snack (268 calories)

P.M. Snack (244 calories)

Dinner (354 calories)

Daily Totals:1,503 calories, 78g fat, 100g protein, 110g carbohydrate, 29g fiber, 1,411mg sodium

Make it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and 1 medium banana with 1 Tbsp. almond butter to lunch.

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

a recipe photo of the Fish Taco Bowls with Green Cabbage Slaw

P.M. Snack (105 calories)

Dinner (529 calories)

Daily Totals:1,506 calories, 69g fat, 87g protein, 145g carbohydrate, 32g fiber, 1,252mg sodium

Make it 2,000 calories:Increase to 3 Tbsp. almond butter at A.M. snack, and add ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingTart Cherry Nice Creamas an evening snack.

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.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.

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#

Strategies to Manage Metabolic Syndrome#

Anti-Inflammatory Foods to Focus On#

How to Meal-Prep Your Week of Meals#

Breakfast (323 calories)#

A.M. Snack (131 calories)#

Lunch (357 calories)#

P.M. Snack (95 calories)#

Dinner (600 calories)#

Breakfast (390 calories)#

A.M. Snack (140 calories)#

Lunch (346 calories)#

P.M. Snack (193 calories)#

Dinner (418 calories)#

A.M. Snack (144 calories)#

P.M. Snack (214 calories)#

Dinner (432 calories)#

Breakfast (280 calories)#

P.M. Snack (265 calories)#

Dinner (470 calories)#

A.M. Snack (193 calories)#

Dinner (404 calories)#

A.M. Snack (268 calories)#

P.M. Snack (244 calories)#

Dinner (354 calories)#

P.M. Snack (105 calories)#

Dinner (529 calories)#