In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsAdded vs. Natural SugarsHealth BenefitsHigh-Fiber FoodsMeal-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
Frequently Asked Questions
Added vs. Natural Sugars
Health Benefits
High-Fiber Foods
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Will Dickey
Fiber is an unassuming powerhouse nutrient witha slew of health benefits. Yet, according to theUSDA Economic Research Service, Americans reach 58% of their daily recommended fiber goals, which are25 grams for women and 31 grams for men, aged 31 to 50.Of course, fiber is well known for its role in digestive health, but it’s also an important tool for disease prevention and weight management. While most people don’t reach their daily fiber goals, many eat too many added sugars. According to theCenters for Disease Control and Prevention, the average American adult consumes 17 teaspoons of added sugar per day, significantly above theAmerican Heart Association’srecommended daily max of 9 teaspoons of added sugar for men and 6 for women. Though added sugars and sweets can be part of a balanced eating pattern, many people might find it beneficial to reduce their consumption a bit. Excessive intake of added sugars is problematic because these foods usually provide few nutrients and replace more nutrient-rich options, likefoods high in fiber.
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 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.
Added vs. Natural Sugars: What’s the Difference?
What Happens to Your Body When You Don’t Eat Enough Fiber
As the names imply, natural sugars are those already occurring in the foods you eat, while added sugars are those added during food processing. Of course, you can expect added sugars in your favorite desserts, but there are many unexpected sources ofadded sugars sneaking into your diet. It’s not unusual to find added sugars in condiments, bread, flavored yogurts and most processed foods. Natural sugars, like those found in fruits, vegetables and plain dairy products, aren’t as much of a concern because these foods also contain important essential nutrients, like fiber, vitamins and minerals. Because it’s not always obvious when foods have added sugar, it’s important to read the nutrition label and ingredient list. Fortunately, the nutrition label was revamped recently, making it much easier to determine sources of added sugar, per theFood and Drug Administration. In this plan, we include sprouted-wheat bread, store-bought enchilada sauce and nut butters—all food sources that can potentially include added sugars, so be sure to double-check your labels when picking up these items at the grocery store.
Health Benefits of Fiber
High-Fiber Foods to Focus On
How to Meal-Prep Your Week of Meals
Greg DuPree
Breakfast (421 calories, 8g fiber)
A.M. Snack (119 calories, 2g fiber)
Lunch (418 calories, 9g fiber)
P.M. Snack (116 calories, 2g fiber)
Dinner (428 calories, 11g fiber)
Daily Totals:1,502 calories, 76g protein, 73g fat, 142g carbohydrate, 33g fiber, 1,753mg sodium
To make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 30 almonds at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Jacob Fox
Breakfast (407 calories, 12g fiber)
A.M. Snack (95 calories, 4g fiber)
Lunch (408 calories, 12g fiber)
P.M. Snack (184 calories, 1g fiber)
Dinner (425 calories, 8g fiber)
Daily Totals:1,519 calories, 99g protein, 55g fat, 166g carbohydrate, 38g fiber, 1,484mg sodium
To make it 2,000 calories:Increase to 30 almonds at breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add 2 cups mixed greens with 1 servingCitrus Vinaigretteat dinner.
P.M. Snack (105 calories, 3g fiber)
Dinner (461 calories, 9g fiber)
Daily Totals:1,515 calories, 80g protein, 74g fat, 145g carbohydrate, 35g fiber, 1,887mg sodium
To make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to P.M. snack and add ½ an avocado, sliced, to the salad at dinner.
Breakfast (320 calories, 8g fiber)
A.M. Snack (129 calories, 6g fiber)
P.M. Snack (95 calories, 4g fiber)
Dinner (534 calories, 10g fiber)
Daily Totals:1,486 calories, 98g protein, 45g fat, 181g carbohydrate, 42g fiber, 1,603mg sodium
To make it 2,000 calories:Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 large banana to lunch and pair 2 Tbsp. natural peanut butter with the apple at P.M. snack.
Fred Hardy
Breakfast (384 calories, 10g fiber)
A.M. Snack (21 calories, 1g fiber)
P.M. Snack (119 calories, 2g fiber)
Dinner (572 calories, 13g fiber)
Daily Totals:1,506 calories, 82g protein, 52g fat, 192g carbohydrate, 40g fiber, 1,497mg sodium
To make it 2,000 calories:Increase to 30 almonds at breakfast, add 2 hard-boiled eggs to A.M. snack, add 1 medium orange to lunch and add 3 Tbsp. chopped walnuts to P.M. snack.
Jen Causey
Lunch (366 calories, 15g fiber)
Dinner (541 calories, 11g fiber)
Daily Totals:1,506 calories, 84g protein, 53g fat, 181g carbohydrate, 40g fiber, 1,878mg sodium
To make it 2,000 calories:Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, pair 1½ Tbsp. natural peanut butter with the apple at A.M. snack, plus add 2 cups mixed greens withCitrus Vinaigretteat dinner.
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
P.M. Snack (154 calories, 3g fiber)
Dinner (432 calories, 10g fiber)
Daily Totals:1,492 calories, 80g protein, 73g fat, 143g carbohydrate, 38g fiber, 1,668mg sodium
To make it 2,000 calories:Add 1 medium banana to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, increase to 25 almonds at P.M. snack and add 1 servingGuacamole Chopped Saladto 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.
