In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for Healthy Blood PressureNo-Added-Sugar Foods to Focus On: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
Strategies for Healthy Blood Pressure
No-Added-Sugar Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseAtEatingWell,we certainly believe that all foods fit into a healthy lifestyle and added sugars can be enjoyed in moderation. However, many of us are eating way more added sugars than we realize. In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for females and 9 for males. Added sugars are found in more obvious sweetened foods, like desserts and soft drinks, but they can also add up quite a bit in moreunexpected foods, like crackers, prepared foods, sauces and condiments.Natural sugarsare found in fruits, vegetables and unsweetened dairy, foods that also contain vitamins, minerals, protein and fiber and can have a positive impact on our health, while added sugars have no nutritional benefit. While many people associate excess added sugar intake with an increased risk of weight gain andtype 2 diabetes,growing research also links excess added sugar intake with an increased risk ofhigh blood pressureandheart disease.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.Why This Meal Plan Is Great for YouIn this seven-day plan, limit added sugars for the week while focusing on nutrients that support heart health and lower blood pressure, likepotassium-rich foods,healthy fatsandplenty of fiber. Additionally, losing around5 to 10 poundsis linked to improved blood pressure, so we set this plan at 1,500 calories a day, which is a level where most people will 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.Strategies for Healthy Blood PressureGet regular exercise:Physical activity is a tried-and-true way toimprove heart health. Aim for 30 minutes or more of aerobic (heart-rate-increasing) exercise, like a brisk walk or bike ride, most days of the week to reap the benefits.Try the DASH diet:This Mediterranean-diet eating plan is shown to reduce blood pressure and improve cholesterol. TheDASH dietemphasizes plant-based proteins, fruits, vegetables, low-fat dairy and plenty of whole grains.Lose a little weight:Because weight loss can play a significant role inlowering blood pressure, aiming to lose even 5 to 10 pounds can move things in the right direction. Focusing on healthy changes like increasing exercise, improving sleep andupping fiberwhile focusing on more nutrient-dense foods can all help lower the number on the scale.Reduce stress and improve sleep:Aiming to reduce stress whileimproving sleepcan have some serious health benefits, especially for your heart. Whether you de-stress withyogaor a nature walk, finding time to relax can make a big difference.Cut back on salt:Limiting sodium to2,300 mg a day, or 1,500 mg a dayif you’re able, helps improve blood pressure. Cutting back onprocessed foodsin particular can make a huge difference.Pump up potassium:Increasing your intake of potassium-rich foods can help lower blood pressure and improve heart health.Seek medical care:High blood pressure isoften without symptoms, which is why it can be so concerning. Seeking regular medical checkups helps keep our hearts healthy.No-Added-Sugar Foods to Focus On:Beans and lentilsFruit, especially high-fiber options like berries, apples and pearsVegetables, especially leafy greensUnsweetened dairy (yogurt, kefir)Whole grains (oats, whole wheat, quinoa, bulgur, freekeh and more)FishNuts and seedsNut butters (make sure to check the ingredient list and opt for one without added sugar)Olive oilAvocadosLean meats, especially poultryHow to Meal-Prep Your Week of Meals:PrepareMeal-Prep Roasted Vegetable Bowls with Pestoto have for lunch on days 2 through 5.Day 1Breakfast (318 calories)1 servingSummer Skillet Vegetable & Egg Scramble1 medium orangeA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (407 calories)1 servingGreen Salad with Edamame & Beets1 medium appleP.M. Snack (140 calories)1 cup low-fat plain kefir1 plumDinner (424 calories)1 servingRoasted Salmon & Tomatoes with Garlic & Olives1 servingQuinoa with Peas & LemonDaily Totals:1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.Day 2Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (100 calories)½ cup edamame, in podsLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (173 calories)½ cup blueberries10 walnut halvesDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup edamame in pods at A.M. snack, add 1 medium apple to lunch and increase to 20 walnut halves at P.M. snack.Day 3Brie PassanoBreakfast (341 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced3 Tbsp. slivered almondsA.M. Snack (62 calories)1 cup blackberriesLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (458 calories)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodiumTo make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter, add 1 medium orange to lunch and increase to 30 almonds and add 1 medium banana to P.M. snack.Day 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (95 calories)1 medium appleDinner (408 calories)1 servingSheet-Pan Balsamic-Parmesan Chicken & VegetablesDaily Totals:1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodiumTo make it 2,000 calories:Add 1 plum to lunch, add 2 Tbsp. natural peanut butter to the apple at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 5Breakfast (341 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced3 Tbsp. slivered almondsA.M. Snack (28 calories)⅓ cup blueberriesLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodiumTo make it 2,000 calories:Increase to 1/2 cup blueberries and add 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 6Jason DonnellyBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (141 calories)1 cup low-fat plain kefir½ cup blackberriesDinner (480 calories)1 servingChipotle Tofu Tacos1 servingTomato, Watermelon & Avocado SaladDaily Totals:1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 plum to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 7Carolyn HodgesBreakfast (318 calories)1 servingSummer Skillet Vegetable & Egg Scramble1 medium orangeA.M. Snack (171 calories)1 cup blackberries⅔ cup low-fat plain Greek yogurtLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (459 calories)1 serving3-Ingredient One-Pot Lemon Pasta with Rotisserie Chicken1 servingBasic Green Salad with VinaigretteDaily Totals:1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus add 1/2 an avocado, sliced, to 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Close
AtEatingWell,we certainly believe that all foods fit into a healthy lifestyle and added sugars can be enjoyed in moderation. However, many of us are eating way more added sugars than we realize. In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for females and 9 for males. Added sugars are found in more obvious sweetened foods, like desserts and soft drinks, but they can also add up quite a bit in moreunexpected foods, like crackers, prepared foods, sauces and condiments.Natural sugarsare found in fruits, vegetables and unsweetened dairy, foods that also contain vitamins, minerals, protein and fiber and can have a positive impact on our health, while added sugars have no nutritional benefit. While many people associate excess added sugar intake with an increased risk of weight gain andtype 2 diabetes,growing research also links excess added sugar intake with an increased risk ofhigh blood pressureandheart disease.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.Why This Meal Plan Is Great for YouIn this seven-day plan, limit added sugars for the week while focusing on nutrients that support heart health and lower blood pressure, likepotassium-rich foods,healthy fatsandplenty of fiber. Additionally, losing around5 to 10 poundsis linked to improved blood pressure, so we set this plan at 1,500 calories a day, which is a level where most people will 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.Strategies for Healthy Blood PressureGet regular exercise:Physical activity is a tried-and-true way toimprove heart health. Aim for 30 minutes or more of aerobic (heart-rate-increasing) exercise, like a brisk walk or bike ride, most days of the week to reap the benefits.Try the DASH diet:This Mediterranean-diet eating plan is shown to reduce blood pressure and improve cholesterol. TheDASH dietemphasizes plant-based proteins, fruits, vegetables, low-fat dairy and plenty of whole grains.Lose a little weight:Because weight loss can play a significant role inlowering blood pressure, aiming to lose even 5 to 10 pounds can move things in the right direction. Focusing on healthy changes like increasing exercise, improving sleep andupping fiberwhile focusing on more nutrient-dense foods can all help lower the number on the scale.Reduce stress and improve sleep:Aiming to reduce stress whileimproving sleepcan have some serious health benefits, especially for your heart. Whether you de-stress withyogaor a nature walk, finding time to relax can make a big difference.Cut back on salt:Limiting sodium to2,300 mg a day, or 1,500 mg a dayif you’re able, helps improve blood pressure. Cutting back onprocessed foodsin particular can make a huge difference.Pump up potassium:Increasing your intake of potassium-rich foods can help lower blood pressure and improve heart health.Seek medical care:High blood pressure isoften without symptoms, which is why it can be so concerning. Seeking regular medical checkups helps keep our hearts healthy.No-Added-Sugar Foods to Focus On:Beans and lentilsFruit, especially high-fiber options like berries, apples and pearsVegetables, especially leafy greensUnsweetened dairy (yogurt, kefir)Whole grains (oats, whole wheat, quinoa, bulgur, freekeh and more)FishNuts and seedsNut butters (make sure to check the ingredient list and opt for one without added sugar)Olive oilAvocadosLean meats, especially poultryHow to Meal-Prep Your Week of Meals:PrepareMeal-Prep Roasted Vegetable Bowls with Pestoto have for lunch on days 2 through 5.Day 1Breakfast (318 calories)1 servingSummer Skillet Vegetable & Egg Scramble1 medium orangeA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (407 calories)1 servingGreen Salad with Edamame & Beets1 medium appleP.M. Snack (140 calories)1 cup low-fat plain kefir1 plumDinner (424 calories)1 servingRoasted Salmon & Tomatoes with Garlic & Olives1 servingQuinoa with Peas & LemonDaily Totals:1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.Day 2Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (100 calories)½ cup edamame, in podsLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (173 calories)½ cup blueberries10 walnut halvesDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup edamame in pods at A.M. snack, add 1 medium apple to lunch and increase to 20 walnut halves at P.M. snack.Day 3Brie PassanoBreakfast (341 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced3 Tbsp. slivered almondsA.M. Snack (62 calories)1 cup blackberriesLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (458 calories)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodiumTo make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter, add 1 medium orange to lunch and increase to 30 almonds and add 1 medium banana to P.M. snack.Day 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (95 calories)1 medium appleDinner (408 calories)1 servingSheet-Pan Balsamic-Parmesan Chicken & VegetablesDaily Totals:1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodiumTo make it 2,000 calories:Add 1 plum to lunch, add 2 Tbsp. natural peanut butter to the apple at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 5Breakfast (341 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced3 Tbsp. slivered almondsA.M. Snack (28 calories)⅓ cup blueberriesLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodiumTo make it 2,000 calories:Increase to 1/2 cup blueberries and add 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 6Jason DonnellyBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (141 calories)1 cup low-fat plain kefir½ cup blackberriesDinner (480 calories)1 servingChipotle Tofu Tacos1 servingTomato, Watermelon & Avocado SaladDaily Totals:1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 plum to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 7Carolyn HodgesBreakfast (318 calories)1 servingSummer Skillet Vegetable & Egg Scramble1 medium orangeA.M. Snack (171 calories)1 cup blackberries⅔ cup low-fat plain Greek yogurtLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (459 calories)1 serving3-Ingredient One-Pot Lemon Pasta with Rotisserie Chicken1 servingBasic Green Salad with VinaigretteDaily Totals:1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus add 1/2 an avocado, sliced, to 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
AtEatingWell,we certainly believe that all foods fit into a healthy lifestyle and added sugars can be enjoyed in moderation. However, many of us are eating way more added sugars than we realize. In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for females and 9 for males. Added sugars are found in more obvious sweetened foods, like desserts and soft drinks, but they can also add up quite a bit in moreunexpected foods, like crackers, prepared foods, sauces and condiments.Natural sugarsare found in fruits, vegetables and unsweetened dairy, foods that also contain vitamins, minerals, protein and fiber and can have a positive impact on our health, while added sugars have no nutritional benefit. While many people associate excess added sugar intake with an increased risk of weight gain andtype 2 diabetes,growing research also links excess added sugar intake with an increased risk ofhigh blood pressureandheart disease.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.Why This Meal Plan Is Great for YouIn this seven-day plan, limit added sugars for the week while focusing on nutrients that support heart health and lower blood pressure, likepotassium-rich foods,healthy fatsandplenty of fiber. Additionally, losing around5 to 10 poundsis linked to improved blood pressure, so we set this plan at 1,500 calories a day, which is a level where most people will 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.Strategies for Healthy Blood PressureGet regular exercise:Physical activity is a tried-and-true way toimprove heart health. Aim for 30 minutes or more of aerobic (heart-rate-increasing) exercise, like a brisk walk or bike ride, most days of the week to reap the benefits.Try the DASH diet:This Mediterranean-diet eating plan is shown to reduce blood pressure and improve cholesterol. TheDASH dietemphasizes plant-based proteins, fruits, vegetables, low-fat dairy and plenty of whole grains.Lose a little weight:Because weight loss can play a significant role inlowering blood pressure, aiming to lose even 5 to 10 pounds can move things in the right direction. Focusing on healthy changes like increasing exercise, improving sleep andupping fiberwhile focusing on more nutrient-dense foods can all help lower the number on the scale.Reduce stress and improve sleep:Aiming to reduce stress whileimproving sleepcan have some serious health benefits, especially for your heart. Whether you de-stress withyogaor a nature walk, finding time to relax can make a big difference.Cut back on salt:Limiting sodium to2,300 mg a day, or 1,500 mg a dayif you’re able, helps improve blood pressure. Cutting back onprocessed foodsin particular can make a huge difference.Pump up potassium:Increasing your intake of potassium-rich foods can help lower blood pressure and improve heart health.Seek medical care:High blood pressure isoften without symptoms, which is why it can be so concerning. Seeking regular medical checkups helps keep our hearts healthy.No-Added-Sugar Foods to Focus On:Beans and lentilsFruit, especially high-fiber options like berries, apples and pearsVegetables, especially leafy greensUnsweetened dairy (yogurt, kefir)Whole grains (oats, whole wheat, quinoa, bulgur, freekeh and more)FishNuts and seedsNut butters (make sure to check the ingredient list and opt for one without added sugar)Olive oilAvocadosLean meats, especially poultryHow to Meal-Prep Your Week of Meals:PrepareMeal-Prep Roasted Vegetable Bowls with Pestoto have for lunch on days 2 through 5.Day 1Breakfast (318 calories)1 servingSummer Skillet Vegetable & Egg Scramble1 medium orangeA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (407 calories)1 servingGreen Salad with Edamame & Beets1 medium appleP.M. Snack (140 calories)1 cup low-fat plain kefir1 plumDinner (424 calories)1 servingRoasted Salmon & Tomatoes with Garlic & Olives1 servingQuinoa with Peas & LemonDaily Totals:1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.Day 2Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (100 calories)½ cup edamame, in podsLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (173 calories)½ cup blueberries10 walnut halvesDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup edamame in pods at A.M. snack, add 1 medium apple to lunch and increase to 20 walnut halves at P.M. snack.Day 3Brie PassanoBreakfast (341 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced3 Tbsp. slivered almondsA.M. Snack (62 calories)1 cup blackberriesLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (458 calories)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodiumTo make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter, add 1 medium orange to lunch and increase to 30 almonds and add 1 medium banana to P.M. snack.Day 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (95 calories)1 medium appleDinner (408 calories)1 servingSheet-Pan Balsamic-Parmesan Chicken & VegetablesDaily Totals:1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodiumTo make it 2,000 calories:Add 1 plum to lunch, add 2 Tbsp. natural peanut butter to the apple at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 5Breakfast (341 calories)1 cup low-fat plain Greek yogurt1 medium peach, sliced3 Tbsp. slivered almondsA.M. Snack (28 calories)⅓ cup blueberriesLunch (484 calories)1 servingMeal-Prep Roasted Vegetable Bowls with PestoP.M. Snack (252 calories)1 medium apple1½ Tbsp. natural peanut butterDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodiumTo make it 2,000 calories:Increase to 1/2 cup blueberries and add 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.Day 6Jason DonnellyBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (141 calories)1 cup low-fat plain kefir½ cup blackberriesDinner (480 calories)1 servingChipotle Tofu Tacos1 servingTomato, Watermelon & Avocado SaladDaily Totals:1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 plum to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 7Carolyn HodgesBreakfast (318 calories)1 servingSummer Skillet Vegetable & Egg Scramble1 medium orangeA.M. Snack (171 calories)1 cup blackberries⅔ cup low-fat plain Greek yogurtLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (459 calories)1 serving3-Ingredient One-Pot Lemon Pasta with Rotisserie Chicken1 servingBasic Green Salad with VinaigretteDaily Totals:1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus add 1/2 an avocado, sliced, to dinner.
AtEatingWell,we certainly believe that all foods fit into a healthy lifestyle and added sugars can be enjoyed in moderation. However, many of us are eating way more added sugars than we realize. In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for females and 9 for males. Added sugars are found in more obvious sweetened foods, like desserts and soft drinks, but they can also add up quite a bit in moreunexpected foods, like crackers, prepared foods, sauces and condiments.Natural sugarsare found in fruits, vegetables and unsweetened dairy, foods that also contain vitamins, minerals, protein and fiber and can have a positive impact on our health, while added sugars have no nutritional benefit. While many people associate excess added sugar intake with an increased risk of weight gain andtype 2 diabetes,growing research also links excess added sugar intake with an increased risk ofhigh blood pressureandheart disease.
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.
In this seven-day plan, limit added sugars for the week while focusing on nutrients that support heart health and lower blood pressure, likepotassium-rich foods,healthy fatsandplenty of fiber. Additionally, losing around5 to 10 poundsis linked to improved blood pressure, so we set this plan at 1,500 calories a day, which is a level where most people will 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.
Breakfast (318 calories)
A.M. Snack (206 calories)
Lunch (407 calories)
P.M. Snack (140 calories)
Dinner (424 calories)
Daily Totals:1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodium
To make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.
A.M. Snack (100 calories)
Lunch (484 calories)
P.M. Snack (173 calories)
Dinner (452 calories)
Daily Totals:1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodium
To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup edamame in pods at A.M. snack, add 1 medium apple to lunch and increase to 20 walnut halves at P.M. snack.
Brie Passano
Breakfast (341 calories)
A.M. Snack (62 calories)
P.M. Snack (154 calories)
Dinner (458 calories)
Daily Totals:1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodium
To make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter, add 1 medium orange to lunch and increase to 30 almonds and add 1 medium banana to P.M. snack.
P.M. Snack (95 calories)
Dinner (408 calories)
Daily Totals:1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodium
To make it 2,000 calories:Add 1 plum to lunch, add 2 Tbsp. natural peanut butter to the apple at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (28 calories)
P.M. Snack (252 calories)
Dinner (406 calories)
Daily Totals:1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodium
To make it 2,000 calories:Increase to 1/2 cup blueberries and add 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
Jason Donnelly
Lunch (357 calories)
P.M. Snack (141 calories)
Dinner (480 calories)
Daily Totals:1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodium
To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1 plum to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Carolyn Hodges
A.M. Snack (171 calories)
P.M. Snack (206 calories)
Dinner (459 calories)
Daily Totals:1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodium
To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus add 1/2 an avocado, sliced, to 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.
