In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsMeal 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
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Sweets and desserts can definitely be part of a healthy diet, but sometimes it’s easy to go overboard with added sugar, especially during the holidays, birthdays and other celebrations. And while sugar in moderation won’t derail your whole diet, the reality is that most people eat way more added sugar than needed.
According to theCenters for Disease Control and Prevention, on average, American adults consume 17 teaspoons (68 grams) of added sugar every day, which is far more than theAmerican Heart Association’srecommended max of 6 teaspoons for women and 9 for men.
You might already be skipping the 12-ounce can of soda with 39 g of sugar, but did you know a typical5-ounce blueberry yogurtcontains 10 g of added sugar? That’s 2 3/4 teaspoons or almost half of your daily recommended max.
Over time, too much sugar can lead to major health issues like type 2 diabetes and heart disease. Butreducing your sugar intakehas some amazing health benefits, including reducing your risk of chronic disease, a stronger immune system and healthier skin.
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.
This seven-day no-sugar-added meal plan contains 75 g of protein per day. And while this isn’t a weight-loss plan per se, following this 1,500-calorie meal plan that skips added sugars and focuses on satisfying protein can help most people lose weight.
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.
Antonis Achilleos
How to Meal-Prep Your Week of Meals
Victor Protasio
Breakfast (364 calories)
A.M. Snack (59 calories)
Lunch (584 calories)
P.M. Snack (200 calories)
Dinner (306 calories)
Daily Totals:1,512 calories, 65g fat, 93g protein, 140g carbohydrate, 34g fiber, 1,538mg sodium
To make it 2,000 calories:Add 1/2 cup unsalted roasted cashews to A.M. snack and increase to 1 1/2 cups edamame at P.M. snack.
Jamie Vespa
Breakfast (302 calories)
A.M. Snack (315 calories)
Lunch (306 calories)
P.M. Snack (247 calories)
Dinner (349 calories)
Daily Totals:1,518 calories, 67g fat, 75g protein, 158g carbohydrate, 31g fiber, 1,482mg sodium
To make it 2,000 calories:Increase to 2 slices bread and 1 1/2 cups strawberries at breakfast, increase peanut butter to 1/4 cup at A.M. snack, and increase almonds to 1/2 cup at P.M. snack.
Breakfast (236 calories)
A.M. Snack (200 calories)
P.M. Snack (249 calories)
Dinner (522 calories)
Daily Totals:1,511 calories, 70g fat, 90g protein, 136g carbohydrate, 31g fiber, 1,399mg sodium
To make it 2,000 calories:Increase to 2 slices bread at breakfast, increase edamame to 1 3/4 cups at A.M. snack, and increase almonds to 1/2 cup at P.M. snack.
Jason Donnelly
Lunch (357 calories)
P.M. Snack (288 calories)
Dinner (351 calories)
Daily Totals:1,497 calories, 76g fat, 86g protein, 123g carbohydrate, 33g fiber, 1,786mg sodium
To make it 2,000 calories:Increase to 2 slices bread at breakfast, increase edamame to 2 cups at A.M. snack, increase walnuts to 20 at P.M. snack, and add 1 servingBasic Green Salad with Vinaigretteto dinner.
Breakfast (264 calories)
P.M. Snack (275 calories)
Dinner (415 calories)
Daily Totals:1,511 calories, 79g fat, 99g protein, 103g carbohydrate, 27g fiber, 1,422mg sodium
To make it 2,000 calories:Increase blackberries to 1 cup and almonds to 1/3 cup at breakfast, increase edamame to 2 cups at A.M. snack, and add 1 servingBasic Green Salad with Vinaigretteto dinner.
Breakfast (294 calories)
A.M. Snack (187 calories)
Lunch (415 calories)
P.M. Snack (206 calories)
Dinner (414 calories)
Daily Totals: 1,516 calories, 84g fat, 76g protein, 124g carbohydrate, 24g fiber, 1,355mg sodium
To make it 2,000 calories:Increase blueberries to 1 cup at A.M. snack, increase almonds to 1/2 cup at P.M. snack, add 1 large pear to lunch, and add 1 servingBasic Green Salad with Vinaigretteto dinner.
A.M. Snack (210 calories)
P.M. Snack (157 calories)
Dinner (448 calories)
Daily Totals:1,495 calories, 62g fat, 86g protein, 152g carbohydrate, 22g fiber, 1,115mg sodium
To make it 2,000 calories:Increase almonds at breakfast to 1/4 cup, increase peanut butter to 1/4 cup at A.M. snack, and increase rice to 1 cup at 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.
