7-Day No-Sugar, High-Protein Meal Plan for High Blood Pressure, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsCan Protein Help Lower Blood Pressure?Foods to Focus on for High Blood Pressure:How to Meal-Prep Your Week of Meals:Day 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

Can Protein Help Lower Blood Pressure?

Foods to Focus on for High Blood Pressure:

How to Meal-Prep Your Week of Meals:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:EatingWellIf you have high blood pressure, also called hypertension, you’ve probably been told to limit yoursodiumintake. While it’s a good idea to watch your intake if your numbers are elevated, it’s not the only tool to lower blood pressure levels. Increasingexercise, incorporating more fruits, vegetables andpotassium-rich foodsand de-stressing may all help as well. High blood pressure is fairly common, impacting nearly 50% of adults in the United States, according to theCenters for Disease Control and Prevention, though that doesn’t mean it should be taken lightly. High blood pressure is often without symptoms but can wreak havoc on your health. Continued high blood pressure puts stress on the arteries, leading to heart damage and an increased risk of heart attack and stroke, per theCDC. Focusing on a heart-healthy eating pattern, staying active and staying in touch with your medical provider for regular blood pressure checks are all beneficial steps to protect your heart.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 seven-day high-protein meal plan, each day provides at least 80 grams ofproteinwhile focusing on nutrients and foods that help support a healthy heart. To promote healthy blood pressure, we incorporate the principles of theDASH diet, which stands for Dietary Approaches to Stop Hypertension. Thishealthy eating patternemphasizes a high intake of fruits, vegetables, whole grains, legumes and healthy fats like nuts, unsaturated oils and fish, while limiting fatty meats, processed foods and sugar-sweetened foods. Because most of us eat moreadded sugarsthan we realize and they provide few nutritional benefits, we opted to skip them in this plan. We do include plenty of natural sugars found in fruits, vegetables and unsweetened dairy—all of which are staples in the DASH diet.According to theAmerican Heart Association, weight loss may help reduce blood pressure. 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.Though protein is the emphasis of this meal plan, we didn’t skimp onfiber. Each day provides at least 28 grams of this heart-healthy nutrient. Protein and fiber are two important nutrients for overall health, but also play an important role in weight loss because they help promote satiety. As with all meal plans, use this as a template for a healthy high-protein DASH eating plan but aim to eat to yourhunger cuesand makesubstitutionsas desired.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.Can Protein Help Lower Blood Pressure?Protein isn’t historically the focus of a healthy high blood pressure eating pattern, but research is showing that it may deserve more of our attention. A 2022 study published inHypertensionstudied the food behaviors of over 12,000 Chinese adults and the onset of hypertension. The study found that the adults who ate four or more different protein sources each week were 66% less likely to be diagnosed with high blood pressure compared to study participants who consumed two or fewer sources of protein each week. The study is a good reminder that our overall eating pattern is important for heart health. Eating a wide variety of DASH-friendly protein-rich foods, like fish, whole grains, poultry, legumes, nuts and low-fat dairy, and focusing on nutrient-rich fruits and vegetables, cutting back on salt andcooking more meals at homeare key pieces of the puzzle.Foods to Focus on for High Blood Pressure:FruitsVegetablesWhole grains (oats, bulgur, whole wheat, freekeh, quinoa, buckwheat, whole-grain rice and more)Low-fat dairy (yogurt, kefir, cottage cheese)Beans and lentilsNuts and seeds, including natural nut buttersPoultryEggsLean red meatFishOlive oilAvocadoSoy (including edamame and tofu)Herbs and spicesHow to Meal-Prep Your Week of Meals:MakeOne-Pot Chicken & Rice Soupto have for lunch on Days 2 through 5.PrepareEverything-Seasoned Almondsto have as a snack throughout the week.Day 1Breakfast (279 calories)1 servingSalsa Scrambled EggsA.M. Snack (292 calories)1 medium apple2 Tbsp. natural peanut butterLunch (371 calories)1 servingShrimp, Avocado & Feta WrapP.M. Snack (115 calories)½ cup low-fat plain strained Greek-style yogurt½ cup raspberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,503 calories, 69g fat, 103g protein, 118g carbohydrate, 28g fiber, 1,507mg sodiumMake it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 2Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel GrecoBreakfast (367 calories)1 servingPeanut Butter & Jelly SmoothieA.M. Snack (131 calories)1 large pearLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (163 calories)½ cup low-fat plain strained Greek-style yogurt½ cup raspberries1 Tbsp. chopped nuts, such as walnutsDinner (484 calories)1 serving5-Ingredient Roasted Lemon Chicken & Vegetables1 servingGreens with Parmesan VinaigretteDaily Totals:1,493 calories, 54g fat, 92g protein, 171g carbohydrate, 32g fiber, 1,581mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 4 Tbsp. chopped nuts at P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.Day 3Jason DonnellyBreakfast (375 calories)1 servingBircher MuesliA.M. Snack (140 calories)½ cup no-salt-added low-fat cottage cheese1 medium peachLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (204 calories)¼ cup unsalted dry-roasted almondsDinner (444 calories)1 servingChipotle Tofu Tacos1 servingPineapple & Cucumber SaladDaily Totals:1,511 calories, 63g fat, 82g protein, 167g carbohydrate, 32g fiber, 1,320mg sodiumMake it 2,000 calories:Add 1 servingPineapple Green Smoothieto P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.Day 4Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (367 calories)1 servingPeanut Butter & Jelly SmoothieA.M. Snack (131 calories)1 large pearLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (416 calories)1 servingHigh-Protein Grilled Chicken SaladDaily Totals:1,514 calories, 57g fat, 85g protein, 175g carbohydrate, 33g fiber, 1,639mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium banana as an evening snack.Day 5Breakfast (375 calories)1 servingBircher MuesliA.M. Snack (220 calories)¼ cup unsalted dry-roasted almonds1 plumLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (115 calories)½ cup low-fat plain strained Greek-style yogurt½ cup raspberriesDinner (442 calories)1 servingChicken Parmesan CasseroleMeal-Prep Tip:Reserve 2 servingsChicken Parmesan Casseroleto have for lunch on Days 6 and 7.Daily Totals:1,495 calories, 59g fat, 86g protein, 168g carbohydrate, 36g fiber, 1,278mg sodiumMake it 2,000 calories:Add 1 cup low-fat kefir to breakfast, add 1 servingTraditional Greek Saladto dinner and add 1 servingApple with Cinnamon Almond Butteras an evening snack.Day 6Photography / Caitlin Bensel, Food Styling / Ruth BlackburnBreakfast (375 calories)1 servingBircher MuesliA.M. Snack (140 calories)½ cup no-salt-added low-fat cottage cheese1 medium peachLunch (442 calories)1 servingChicken Parmesan CasseroleP.M. Snack (200 calories)2 large hard-boiled eggs1 medium orangeDinner (357 calories)1 servingChickpea Tuna SaladDaily Totals:1,514 calories, 62g fat, 88g protein, 159g carbohydrate, 33g fiber, 1,257mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.Day 7Breakfast (340 calories)1 servingSalsa Scrambled Eggs1 medium orangeA.M. Snack (131 calories)1 large pearLunch (442 calories)1 servingChicken Parmesan CasseroleP.M. Snack (140 calories)½ cup no-salt-added low-fat cottage cheese1 medium peachDinner (463 calories)1 servingCalifornia Turkey Burgers & Baked Sweet Potato FriesDaily Totals:1,512 calories, 55g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,489mg sodiumMake it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. 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 featured in the 7-Day No-Sugar, High-Protein Meal Plan for High Blood Pressure

EatingWell

If you have high blood pressure, also called hypertension, you’ve probably been told to limit yoursodiumintake. While it’s a good idea to watch your intake if your numbers are elevated, it’s not the only tool to lower blood pressure levels. Increasingexercise, incorporating more fruits, vegetables andpotassium-rich foodsand de-stressing may all help as well. High blood pressure is fairly common, impacting nearly 50% of adults in the United States, according to theCenters for Disease Control and Prevention, though that doesn’t mean it should be taken lightly. High blood pressure is often without symptoms but can wreak havoc on your health. Continued high blood pressure puts stress on the arteries, leading to heart damage and an increased risk of heart attack and stroke, per theCDC. Focusing on a heart-healthy eating pattern, staying active and staying in touch with your medical provider for regular blood pressure checks are all beneficial steps to protect your heart.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 seven-day high-protein meal plan, each day provides at least 80 grams ofproteinwhile focusing on nutrients and foods that help support a healthy heart. To promote healthy blood pressure, we incorporate the principles of theDASH diet, which stands for Dietary Approaches to Stop Hypertension. Thishealthy eating patternemphasizes a high intake of fruits, vegetables, whole grains, legumes and healthy fats like nuts, unsaturated oils and fish, while limiting fatty meats, processed foods and sugar-sweetened foods. Because most of us eat moreadded sugarsthan we realize and they provide few nutritional benefits, we opted to skip them in this plan. We do include plenty of natural sugars found in fruits, vegetables and unsweetened dairy—all of which are staples in the DASH diet.According to theAmerican Heart Association, weight loss may help reduce blood pressure. 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.Though protein is the emphasis of this meal plan, we didn’t skimp onfiber. Each day provides at least 28 grams of this heart-healthy nutrient. Protein and fiber are two important nutrients for overall health, but also play an important role in weight loss because they help promote satiety. As with all meal plans, use this as a template for a healthy high-protein DASH eating plan but aim to eat to yourhunger cuesand makesubstitutionsas desired.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.Can Protein Help Lower Blood Pressure?Protein isn’t historically the focus of a healthy high blood pressure eating pattern, but research is showing that it may deserve more of our attention. A 2022 study published inHypertensionstudied the food behaviors of over 12,000 Chinese adults and the onset of hypertension. The study found that the adults who ate four or more different protein sources each week were 66% less likely to be diagnosed with high blood pressure compared to study participants who consumed two or fewer sources of protein each week. The study is a good reminder that our overall eating pattern is important for heart health. Eating a wide variety of DASH-friendly protein-rich foods, like fish, whole grains, poultry, legumes, nuts and low-fat dairy, and focusing on nutrient-rich fruits and vegetables, cutting back on salt andcooking more meals at homeare key pieces of the puzzle.Foods to Focus on for High Blood Pressure:FruitsVegetablesWhole grains (oats, bulgur, whole wheat, freekeh, quinoa, buckwheat, whole-grain rice and more)Low-fat dairy (yogurt, kefir, cottage cheese)Beans and lentilsNuts and seeds, including natural nut buttersPoultryEggsLean red meatFishOlive oilAvocadoSoy (including edamame and tofu)Herbs and spicesHow to Meal-Prep Your Week of Meals:MakeOne-Pot Chicken & Rice Soupto have for lunch on Days 2 through 5.PrepareEverything-Seasoned Almondsto have as a snack throughout the week.Day 1Breakfast (279 calories)1 servingSalsa Scrambled EggsA.M. Snack (292 calories)1 medium apple2 Tbsp. natural peanut butterLunch (371 calories)1 servingShrimp, Avocado & Feta WrapP.M. Snack (115 calories)½ cup low-fat plain strained Greek-style yogurt½ cup raspberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,503 calories, 69g fat, 103g protein, 118g carbohydrate, 28g fiber, 1,507mg sodiumMake it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 2Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel GrecoBreakfast (367 calories)1 servingPeanut Butter & Jelly SmoothieA.M. Snack (131 calories)1 large pearLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (163 calories)½ cup low-fat plain strained Greek-style yogurt½ cup raspberries1 Tbsp. chopped nuts, such as walnutsDinner (484 calories)1 serving5-Ingredient Roasted Lemon Chicken & Vegetables1 servingGreens with Parmesan VinaigretteDaily Totals:1,493 calories, 54g fat, 92g protein, 171g carbohydrate, 32g fiber, 1,581mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 4 Tbsp. chopped nuts at P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.Day 3Jason DonnellyBreakfast (375 calories)1 servingBircher MuesliA.M. Snack (140 calories)½ cup no-salt-added low-fat cottage cheese1 medium peachLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (204 calories)¼ cup unsalted dry-roasted almondsDinner (444 calories)1 servingChipotle Tofu Tacos1 servingPineapple & Cucumber SaladDaily Totals:1,511 calories, 63g fat, 82g protein, 167g carbohydrate, 32g fiber, 1,320mg sodiumMake it 2,000 calories:Add 1 servingPineapple Green Smoothieto P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.Day 4Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (367 calories)1 servingPeanut Butter & Jelly SmoothieA.M. Snack (131 calories)1 large pearLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (416 calories)1 servingHigh-Protein Grilled Chicken SaladDaily Totals:1,514 calories, 57g fat, 85g protein, 175g carbohydrate, 33g fiber, 1,639mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium banana as an evening snack.Day 5Breakfast (375 calories)1 servingBircher MuesliA.M. Snack (220 calories)¼ cup unsalted dry-roasted almonds1 plumLunch (348 calories)1 servingOne-Pot Chicken & Rice Soup1 medium orangeP.M. Snack (115 calories)½ cup low-fat plain strained Greek-style yogurt½ cup raspberriesDinner (442 calories)1 servingChicken Parmesan CasseroleMeal-Prep Tip:Reserve 2 servingsChicken Parmesan Casseroleto have for lunch on Days 6 and 7.Daily Totals:1,495 calories, 59g fat, 86g protein, 168g carbohydrate, 36g fiber, 1,278mg sodiumMake it 2,000 calories:Add 1 cup low-fat kefir to breakfast, add 1 servingTraditional Greek Saladto dinner and add 1 servingApple with Cinnamon Almond Butteras an evening snack.Day 6Photography / Caitlin Bensel, Food Styling / Ruth BlackburnBreakfast (375 calories)1 servingBircher MuesliA.M. Snack (140 calories)½ cup no-salt-added low-fat cottage cheese1 medium peachLunch (442 calories)1 servingChicken Parmesan CasseroleP.M. Snack (200 calories)2 large hard-boiled eggs1 medium orangeDinner (357 calories)1 servingChickpea Tuna SaladDaily Totals:1,514 calories, 62g fat, 88g protein, 159g carbohydrate, 33g fiber, 1,257mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.Day 7Breakfast (340 calories)1 servingSalsa Scrambled Eggs1 medium orangeA.M. Snack (131 calories)1 large pearLunch (442 calories)1 servingChicken Parmesan CasseroleP.M. Snack (140 calories)½ cup no-salt-added low-fat cottage cheese1 medium peachDinner (463 calories)1 servingCalifornia Turkey Burgers & Baked Sweet Potato FriesDaily Totals:1,512 calories, 55g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,489mg sodiumMake it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. 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.

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.

In this seven-day high-protein meal plan, each day provides at least 80 grams ofproteinwhile focusing on nutrients and foods that help support a healthy heart. To promote healthy blood pressure, we incorporate the principles of theDASH diet, which stands for Dietary Approaches to Stop Hypertension. Thishealthy eating patternemphasizes a high intake of fruits, vegetables, whole grains, legumes and healthy fats like nuts, unsaturated oils and fish, while limiting fatty meats, processed foods and sugar-sweetened foods. Because most of us eat moreadded sugarsthan we realize and they provide few nutritional benefits, we opted to skip them in this plan. We do include plenty of natural sugars found in fruits, vegetables and unsweetened dairy—all of which are staples in the DASH diet.

According to theAmerican Heart Association, weight loss may help reduce blood pressure. 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.

Though protein is the emphasis of this meal plan, we didn’t skimp onfiber. Each day provides at least 28 grams of this heart-healthy nutrient. Protein and fiber are two important nutrients for overall health, but also play an important role in weight loss because they help promote satiety. As with all meal plans, use this as a template for a healthy high-protein DASH eating plan but aim to eat to yourhunger cuesand makesubstitutionsas desired.

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.

Protein isn’t historically the focus of a healthy high blood pressure eating pattern, but research is showing that it may deserve more of our attention. A 2022 study published inHypertensionstudied the food behaviors of over 12,000 Chinese adults and the onset of hypertension. The study found that the adults who ate four or more different protein sources each week were 66% less likely to be diagnosed with high blood pressure compared to study participants who consumed two or fewer sources of protein each week. The study is a good reminder that our overall eating pattern is important for heart health. Eating a wide variety of DASH-friendly protein-rich foods, like fish, whole grains, poultry, legumes, nuts and low-fat dairy, and focusing on nutrient-rich fruits and vegetables, cutting back on salt andcooking more meals at homeare key pieces of the puzzle.

Breakfast (279 calories)

A.M. Snack (292 calories)

Lunch (371 calories)

P.M. Snack (115 calories)

Dinner (447 calories)

Daily Totals:1,503 calories, 69g fat, 103g protein, 118g carbohydrate, 28g fiber, 1,507mg sodium

Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

a recipe photo of the Roasted Lemon Chicken & Vegetables

Breakfast (367 calories)

A.M. Snack (131 calories)

Lunch (348 calories)

P.M. Snack (163 calories)

Dinner (484 calories)

Daily Totals:1,493 calories, 54g fat, 92g protein, 171g carbohydrate, 32g fiber, 1,581mg sodium

Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 4 Tbsp. chopped nuts at P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.

Jason Donnelly

Chipotle Tofu Tacos

Breakfast (375 calories)

A.M. Snack (140 calories)

P.M. Snack (204 calories)

Dinner (444 calories)

Daily Totals:1,511 calories, 63g fat, 82g protein, 167g carbohydrate, 32g fiber, 1,320mg sodium

Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.

Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen

P.M. Snack (252 calories)

Dinner (416 calories)

Daily Totals:1,514 calories, 57g fat, 85g protein, 175g carbohydrate, 33g fiber, 1,639mg sodium

Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium banana as an evening snack.

Chicken Parmesan Casserole in a dish

A.M. Snack (220 calories)

Dinner (442 calories)

Meal-Prep Tip:Reserve 2 servingsChicken Parmesan Casseroleto have for lunch on Days 6 and 7.

Daily Totals:1,495 calories, 59g fat, 86g protein, 168g carbohydrate, 36g fiber, 1,278mg sodium

Make it 2,000 calories:Add 1 cup low-fat kefir to breakfast, add 1 servingTraditional Greek Saladto dinner and add 1 servingApple with Cinnamon Almond Butteras an evening snack.

Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

Chickpea Tuna Salad

Lunch (442 calories)

P.M. Snack (200 calories)

Dinner (357 calories)

Daily Totals:1,514 calories, 62g fat, 88g protein, 159g carbohydrate, 33g fiber, 1,257mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.

Breakfast (340 calories)

P.M. Snack (140 calories)

Dinner (463 calories)

Daily Totals:1,512 calories, 55g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,489mg sodium

Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. 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#

Breakfast (279 calories)#

A.M. Snack (292 calories)#

Lunch (371 calories)#

P.M. Snack (115 calories)#

Dinner (447 calories)#

Breakfast (367 calories)#

A.M. Snack (131 calories)#

Lunch (348 calories)#

P.M. Snack (163 calories)#

Dinner (484 calories)#

Breakfast (375 calories)#

A.M. Snack (140 calories)#

P.M. Snack (204 calories)#

Dinner (444 calories)#

P.M. Snack (252 calories)#

Dinner (416 calories)#

A.M. Snack (220 calories)#

Dinner (442 calories)#

Lunch (442 calories)#

P.M. Snack (200 calories)#

Dinner (357 calories)#

Breakfast (340 calories)#

P.M. Snack (140 calories)#

Dinner (463 calories)#