In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsSneaky Sources of Added SugarHow to Meal-Prep Your Week of MealsDay 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
Sneaky Sources of Added Sugar
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Ali Redmond
Data shows that more people are interested in following a plant-based diet than ever before. While the animal-based food industry growth has remained flat, the plant-based food industry has grown 23% over the past four years.This isn’t a massive surprise since research has shown that people who eat less meat and morevegetarian protein sources, such as beans, tofu and soy, are less likely to develop cardiovascular disease, especially if they start early.
Additionally, many of the same health benefits of a vegetarian diet, such as a reduced risk of diabetes, are also seen when individuals reduce their sugar intake.The Centers for Disease Control and Prevention reports that the average American adult consumes 68 grams of sugar per day, which is 17 teaspoons or ⅓ cup!Yet, the American Heart Association recommends capping daily added sugar intake at 6 teaspoons for women and 9 teaspoons for men.
Ditching added sugars, like those added during processing, as well as natural sugars, such as maple syrup, honey and coconut sugar, may seem difficult at first, but once you start to eat less sugar, you crave it less too. However, while it might be easy to skip desserts, it’s also important to look for sneaky sources of added sugar, which can easily contain more than the daily recommendation in one serving.
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 no-sugar-added, vegetarian meal plan, we focus on natural sugar sources from fruits, whole grains and vegetables as well as vegetarian protein sources to help you feel full and satisfied. 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.
Meal prep at the beginning of the plan makes it easier for you to follow the meal plan throughout the week.
Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis
Breakfast (297 Calories)
A.M. Snack (241 calories)
Lunch (350 calories)
Afternoon Snack (198 calories)
Dinner (416 calories)
Meal-Prep Tip: Prep 2 full servings of theSpinach & Strawberry Meal-Prep Saladfor lunches on Days 2 and 3.
Daily Totals:1,501 calories, 61 g protein, 122 g carbohydrate, 24 g fiber, 90 g fat, 1,819 mg sodium.
To make it 2,000 calories:Add 1 large banana to breakfast, increase almonds to ⅓ cup at A.M. snack, add 1 serving2-Ingredient Peanut Butter Banana Ice creamas an evening snack.
Photographer / Jennifer Causey, Food Stylist / Melissa Gray, Prop Stylist / Kay Clarke
Breakfast (437 Calories)
A.M. Snack (64 calories)
Lunch (470 calories)
Afternoon Snack (76 calories)
Dinner (423 calories)
Evening Snack (158 calories)
Meal-Prep Tip:Prep theDill Pickle Dipfor snack tomorrow and on Day 5.
Daily Totals:1,628 calories, 65 g protein, 165 g carbohydrate, 32 g fiber, 68 g fat, 1,622 mg sodium.
To make it 2,000 calories:Add 1 whole-wheat English muffin to breakfast, add 3 Tbsp. almonds to A.M. snack, increase to 2 servingsAvocado & Salsa Crackerat afternoon snack, and increase to 1 serving2-Ingredient Peanut Butter Banana Ice Creamat evening snack.
Photographer/Antonis Achilleos, Prop Stylist/Kay Clarke, Food Stylist/Emily Nabors Hall
Breakfast (304 calories)
A.M. Snack (108 calories)
Toss cucumber together with dip to create a quick cucumber salad.
Afternoon Snack (152 calories)
Dinner (471 calories)
Daily Totals:1,505 calories, 77 g protein, 144 g carbohydrates, 34 g fiber, 75 g fat, 1,839 mg sodium.
Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
Breakfast (391 calories)
A.M. Snack (202 calories)
Lunch (323 calories)
Afternoon Snack (139 calories)
Dinner (359 calories)
Evening Snack (92 calories)
Daily Totals:1,506 calories, 55 g protein, 193 g carbohydrate, 38 g fiber, 64 g fat, 2,152 mg sodium.
To make it 2,000 calories:Add 2 Tbsp. peanut butter to breakfast, add an additional plum and 1 oz. Cheddar cheese to P.M. snack, and add 2 servingsLemon Aiolito dinner.
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Breakfast (344 calories)
A.M. Snack (269 calories)
Lunch (242 calories)
P.M. Snack (214 calories)
Dinner (357 calories)
Evening Snack (84 calories)
Daily Totals:1,510 calories, 57 g protein, 160 g carbohydrate, 28 g fiber, 76 g fat, 1,522 mg sodium.
To make it 2,000 calories:Increase to 2 servingsPeanut Butter Toastat breakfast, add 10 almonds to lunch, add 2Soy Sauce Eggsto dinner, and increase to 2 servings evening snack.
Photographer: Rachel Marek, Food stylist: Lauren McAnelly
Breakfast (233 calories)
A.M. Snack (168 calories)
Lunch (501 calories)
Slightly mash the chickpea salad to make a sandwich filling along with the lettuce.
Afternoon Snack (143 calories)
Dinner (301 calories)
Daily Totals:1,503 calories, 62 g protein, 163 g carbohydrates, 38 g fiber, 70 g fat, 2,099 mg sodium.
To make it 2,000 calories:Increase to 2 servings Egg Bites at breakfast, increase to 1 cup yogurt at A.M. snack, increase to 1 1/2 servings popcorn at P.M. snack, and increase to 1 serving ice cream at evening snack.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Breakfast (297 calories)
A.M. Snack (210 calories)
Lunch (301 calories)
P.M. Snack (201 calories)
Dinner (641 calories)
Daily Totals:1,502 calories, 56 g protein, 153 g carbohydrate, 27 g fiber, 82 g fat, 1,821 mg sodium.
To make it 2,000 calories:Add 1 cup nonfat plain Greek yogurt and ½ cup raspberries to breakfast, and add 1 serving2-Ingredient Peanut Butter Banana Ice Creamfor evening snack.
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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.Plant-Based Foods Association.2022 U.S. Retail sales data for the plant-based foods industry.Babalola F, Adesuyi A, David F, et al.A Comprehensive Review on the Effects of Vegetarian Diets on Coronary Heart Disease.Cureus. 2022;14(10):e29843. doi:10.7759/cureus.29843Qin P, Li Q, Zhao Y, et al.Sugar and artificially sweetened beverages and risk of obesity, type 2 diabetes mellitus, hypertension, and all-cause mortality: A dose–response meta-analysis of prospective cohort studies.Eur J Epidemiol. 2020;35(7):655-671. doi:10.1007/s10654-020-00655-yCenters for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.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.Plant-Based Foods Association.2022 U.S. Retail sales data for the plant-based foods industry.Babalola F, Adesuyi A, David F, et al.A Comprehensive Review on the Effects of Vegetarian Diets on Coronary Heart Disease.Cureus. 2022;14(10):e29843. doi:10.7759/cureus.29843Qin P, Li Q, Zhao Y, et al.Sugar and artificially sweetened beverages and risk of obesity, type 2 diabetes mellitus, hypertension, and all-cause mortality: A dose–response meta-analysis of prospective cohort studies.Eur J Epidemiol. 2020;35(7):655-671. doi:10.1007/s10654-020-00655-yCenters for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.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.
Plant-Based Foods Association.2022 U.S. Retail sales data for the plant-based foods industry.Babalola F, Adesuyi A, David F, et al.A Comprehensive Review on the Effects of Vegetarian Diets on Coronary Heart Disease.Cureus. 2022;14(10):e29843. doi:10.7759/cureus.29843Qin P, Li Q, Zhao Y, et al.Sugar and artificially sweetened beverages and risk of obesity, type 2 diabetes mellitus, hypertension, and all-cause mortality: A dose–response meta-analysis of prospective cohort studies.Eur J Epidemiol. 2020;35(7):655-671. doi:10.1007/s10654-020-00655-yCenters for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Plant-Based Foods Association.2022 U.S. Retail sales data for the plant-based foods industry.
Babalola F, Adesuyi A, David F, et al.A Comprehensive Review on the Effects of Vegetarian Diets on Coronary Heart Disease.Cureus. 2022;14(10):e29843. doi:10.7759/cureus.29843
Qin P, Li Q, Zhao Y, et al.Sugar and artificially sweetened beverages and risk of obesity, type 2 diabetes mellitus, hypertension, and all-cause mortality: A dose–response meta-analysis of prospective cohort studies.Eur J Epidemiol. 2020;35(7):655-671. doi:10.1007/s10654-020-00655-y
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
