In This ArticleView AllIn This ArticleWhy It’s a Great PlanFrequently Asked QuestionsStrategies to Get Back on TrackMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why It’s a Great Plan
Frequently Asked Questions
Strategies to Get Back on Track
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Summer vacation often means a diet of restaurant meals, ice cream, margaritas and fried seafood. It’s delicious and should be enjoyed! But often many of us are craving a sense of normalcy (and vegetables!) in our post-vacation meals. In this 7-day plan, we focus on simple recipes that are a snap to prepare, so you can ease back into your routine. The goal is to get back into home-cooked meals without a ton of effort—because the harder something is to do, the harder it will be to stick with it—while also enjoying the best flavors of summer.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 YouVacations are for trying new foods, so experience the local cuisine with eagerness. While we don’t recommend a shift toward restriction when you return from vacation, we recognize that many people follow meal plans for weight loss. To promote a healthy and more sustainable weight loss, we set the calorie goal at 1,500 calories a day.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 to Get Back on Track Post-Vacation:Reframe:It’s normal to eat a little differently on vacation and that’s part of the fun! Enjoy meals with your family and friends without guilt and with the mindset that you will bump up your nutrition when you get home.Moderation:In the same light, try to avoid the mentality of restricting when you’re home and eating in excess on vacation. Practice mindful eating and take a moment to think about what you really want to enjoy on vacation. For some of us, brunch is everything. For others, dinner or fun drinks are on the menu. If vacation sweets are your favorite, aim to eat more healthfully for your other meals. We want to avoid the mentality of eating whateverjustbecause we’re on vacation, then eating no treats when we’re at home.Exercise:Whether you walk on the beach, kayak on the lake or explore new areas on your bike, fitting in some exercise on vacation is a great way to keep your body moving while seeing the sights.Hydrate:When we’re on vacation or whenever we are thrown off our routine,hydrationseems to be the first to go. Keep a water bottle with you and aim to stay hydrated as much as possible.Plan Ahead:Planning ahead is the key to staying on track. When you’re traveling, pack healthyroad-trip snacksand picnics for the beach. Once you’re home, plan your meals ahead of time, pack lunches for the week and have some simple breakfasts on hand. In this plan, we included a grocery list to help jump-start your routine.Get the Printable Shopping List Here!How to Meal-Prep Your Week of Meals:MakeSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 2 through 5.Day 1Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (156 calories)1 cup raspberries12 dry-roasted unsalted almondsLunch (381 calories)1 servingCucumber Turkey Sub Sandwich1 medium peachP.M. Snack (200 calories)1 cup edamame, in podsDinner (484 calories)1 servingSalmon & Quinoa Bowl with Green Beans, Olives & FetaDaily Totals:1,486 calories, 105 g protein, 110 g carbohydrate, 31 g fiber, 73 g fat, 1,133 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 35 almonds at the P.M. snack plus add 1 servingEverything Bagel Avocado Toastto dinner.Day 2Breakfast (293 calories)1 servingApple & Peanut Butter ToastA.M. Snack (59 calories)1 medium peachLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (542 calories)1 servingKale & Avocado Salad with Blueberries & Edamame1 servingEverything Bagel Avocado ToastDaily Totals:1,500 calories, 61 g protein, 97 g carbohydrate, 30 g fiber, 100 g fat, 1,687 mg sodiumTo make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast plus add 1 cup edamame, in pods, to the A.M. snack.Day 3Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (200 calories)1 cup edamame, in podsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (249 calories)20 dry-roasted unsalted almonds1 medium appleDinner (418 calories)1 servingGrilled Pizza with Summer Squash, Feta & BasilDaily Totals:1,505 calories, 90 g protein, 131 g carbohydrate, 28 g fiber, 74 g fat, 1,436 mg sodiumTo make it 2,000 calories:Add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to the A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Jason DonnellyBreakfast (293 calories)1 servingApple & Peanut Butter ToastA.M. Snack (200 calories)1 cup edamame, in podsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (131 calories)1 large pearDinner (487 calories)1 servingGrilled Caprese Chicken1 servingCucumber & Avocado SaladDaily Totals:1,486 calories, 85 g protein, 106 g carbohydrate, 29 g fiber, 81 g fat, 1,481 mg sodiumTo make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.Day 5Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (131 calories)1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (526 calories)1 servingRoasted Red Pepper, Spinach & Feta Penne Pasta2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,502 calories, 73 g protein, 127 g carbohydrate, 30 g fiber, 83 g fat, 1,296 mg sodiumTo make it 2,000 calories:Add 20 almonds to the P.M. snack and add 1 whole avocado, sliced, to the salad at dinner.Day 6Breakfast (293 calories)1 servingApple & Peanut Butter ToastA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (352 calories)1 servingSalmon-Stuffed Avocados1 medium peachP.M. Snack (265 calories)¼ cup dry-roasted unsalted almonds1 medium peachDinner (414 calories)1 servingQuinoa Avocado SaladDaily Totals:1,511 calories, 75 g protein, 126 g carbohydrate, 32 g fiber, 85 g fat, 996 mg sodiumTo make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast, add 4 Tbsp. slivered almonds to the A.M. snack plus add 1 plum to dinner.Day 7Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (352 calories)1 servingSalmon-Stuffed Avocados1 medium peachP.M. Snack (131 calories)1 large pearDinner (552 calories)1 servingShrimp Cobb Salad with Dijon Dressing1 servingEverything Bagel Avocado ToastDaily Totals:1,505 calories, 92 g protein, 114 g carbohydrates, 37 g fiber, 84 g fat, 1,278 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 40 dry-roasted unsalted almonds to the P.M. snack.3-Day Clean-Eating Kick-Start Meal Plan: 1,500 CaloriesWas 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.
Summer vacation often means a diet of restaurant meals, ice cream, margaritas and fried seafood. It’s delicious and should be enjoyed! But often many of us are craving a sense of normalcy (and vegetables!) in our post-vacation meals. In this 7-day plan, we focus on simple recipes that are a snap to prepare, so you can ease back into your routine. The goal is to get back into home-cooked meals without a ton of effort—because the harder something is to do, the harder it will be to stick with it—while also enjoying the best flavors of summer.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 YouVacations are for trying new foods, so experience the local cuisine with eagerness. While we don’t recommend a shift toward restriction when you return from vacation, we recognize that many people follow meal plans for weight loss. To promote a healthy and more sustainable weight loss, we set the calorie goal at 1,500 calories a day.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 to Get Back on Track Post-Vacation:Reframe:It’s normal to eat a little differently on vacation and that’s part of the fun! Enjoy meals with your family and friends without guilt and with the mindset that you will bump up your nutrition when you get home.Moderation:In the same light, try to avoid the mentality of restricting when you’re home and eating in excess on vacation. Practice mindful eating and take a moment to think about what you really want to enjoy on vacation. For some of us, brunch is everything. For others, dinner or fun drinks are on the menu. If vacation sweets are your favorite, aim to eat more healthfully for your other meals. We want to avoid the mentality of eating whateverjustbecause we’re on vacation, then eating no treats when we’re at home.Exercise:Whether you walk on the beach, kayak on the lake or explore new areas on your bike, fitting in some exercise on vacation is a great way to keep your body moving while seeing the sights.Hydrate:When we’re on vacation or whenever we are thrown off our routine,hydrationseems to be the first to go. Keep a water bottle with you and aim to stay hydrated as much as possible.Plan Ahead:Planning ahead is the key to staying on track. When you’re traveling, pack healthyroad-trip snacksand picnics for the beach. Once you’re home, plan your meals ahead of time, pack lunches for the week and have some simple breakfasts on hand. In this plan, we included a grocery list to help jump-start your routine.Get the Printable Shopping List Here!How to Meal-Prep Your Week of Meals:MakeSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 2 through 5.Day 1Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (156 calories)1 cup raspberries12 dry-roasted unsalted almondsLunch (381 calories)1 servingCucumber Turkey Sub Sandwich1 medium peachP.M. Snack (200 calories)1 cup edamame, in podsDinner (484 calories)1 servingSalmon & Quinoa Bowl with Green Beans, Olives & FetaDaily Totals:1,486 calories, 105 g protein, 110 g carbohydrate, 31 g fiber, 73 g fat, 1,133 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 35 almonds at the P.M. snack plus add 1 servingEverything Bagel Avocado Toastto dinner.Day 2Breakfast (293 calories)1 servingApple & Peanut Butter ToastA.M. Snack (59 calories)1 medium peachLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (542 calories)1 servingKale & Avocado Salad with Blueberries & Edamame1 servingEverything Bagel Avocado ToastDaily Totals:1,500 calories, 61 g protein, 97 g carbohydrate, 30 g fiber, 100 g fat, 1,687 mg sodiumTo make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast plus add 1 cup edamame, in pods, to the A.M. snack.Day 3Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (200 calories)1 cup edamame, in podsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (249 calories)20 dry-roasted unsalted almonds1 medium appleDinner (418 calories)1 servingGrilled Pizza with Summer Squash, Feta & BasilDaily Totals:1,505 calories, 90 g protein, 131 g carbohydrate, 28 g fiber, 74 g fat, 1,436 mg sodiumTo make it 2,000 calories:Add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to the A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Jason DonnellyBreakfast (293 calories)1 servingApple & Peanut Butter ToastA.M. Snack (200 calories)1 cup edamame, in podsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (131 calories)1 large pearDinner (487 calories)1 servingGrilled Caprese Chicken1 servingCucumber & Avocado SaladDaily Totals:1,486 calories, 85 g protein, 106 g carbohydrate, 29 g fiber, 81 g fat, 1,481 mg sodiumTo make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.Day 5Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (131 calories)1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (526 calories)1 servingRoasted Red Pepper, Spinach & Feta Penne Pasta2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,502 calories, 73 g protein, 127 g carbohydrate, 30 g fiber, 83 g fat, 1,296 mg sodiumTo make it 2,000 calories:Add 20 almonds to the P.M. snack and add 1 whole avocado, sliced, to the salad at dinner.Day 6Breakfast (293 calories)1 servingApple & Peanut Butter ToastA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (352 calories)1 servingSalmon-Stuffed Avocados1 medium peachP.M. Snack (265 calories)¼ cup dry-roasted unsalted almonds1 medium peachDinner (414 calories)1 servingQuinoa Avocado SaladDaily Totals:1,511 calories, 75 g protein, 126 g carbohydrate, 32 g fiber, 85 g fat, 996 mg sodiumTo make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast, add 4 Tbsp. slivered almonds to the A.M. snack plus add 1 plum to dinner.Day 7Breakfast (264 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries2 Tbsp. slivered almondsA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (352 calories)1 servingSalmon-Stuffed Avocados1 medium peachP.M. Snack (131 calories)1 large pearDinner (552 calories)1 servingShrimp Cobb Salad with Dijon Dressing1 servingEverything Bagel Avocado ToastDaily Totals:1,505 calories, 92 g protein, 114 g carbohydrates, 37 g fiber, 84 g fat, 1,278 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 40 dry-roasted unsalted almonds to the P.M. snack.3-Day Clean-Eating Kick-Start Meal Plan: 1,500 Calories
Summer vacation often means a diet of restaurant meals, ice cream, margaritas and fried seafood. It’s delicious and should be enjoyed! But often many of us are craving a sense of normalcy (and vegetables!) in our post-vacation meals. In this 7-day plan, we focus on simple recipes that are a snap to prepare, so you can ease back into your routine. The goal is to get back into home-cooked meals without a ton of effort—because the harder something is to do, the harder it will be to stick with it—while also enjoying the best flavors of summer.
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.
Why This Meal Plan Is Great for You
Vacations are for trying new foods, so experience the local cuisine with eagerness. While we don’t recommend a shift toward restriction when you return from vacation, we recognize that many people follow meal plans for weight loss. To promote a healthy and more sustainable weight loss, we set the calorie goal at 1,500 calories a day.
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.
Strategies to Get Back on Track Post-Vacation:
Get the Printable Shopping List Here!
How to Meal-Prep Your Week of Meals:
Breakfast (264 calories)
A.M. Snack (156 calories)
Lunch (381 calories)
P.M. Snack (200 calories)
Dinner (484 calories)
Daily Totals:1,486 calories, 105 g protein, 110 g carbohydrate, 31 g fiber, 73 g fat, 1,133 mg sodium
To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 35 almonds at the P.M. snack plus add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (293 calories)
A.M. Snack (59 calories)
Lunch (374 calories)
P.M. Snack (231 calories)
Dinner (542 calories)
Daily Totals:1,500 calories, 61 g protein, 97 g carbohydrate, 30 g fiber, 100 g fat, 1,687 mg sodium
To make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast plus add 1 cup edamame, in pods, to the A.M. snack.
A.M. Snack (200 calories)
P.M. Snack (249 calories)
Dinner (418 calories)
Daily Totals:1,505 calories, 90 g protein, 131 g carbohydrate, 28 g fiber, 74 g fat, 1,436 mg sodium
To make it 2,000 calories:Add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to the A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Jason Donnelly
P.M. Snack (131 calories)
Dinner (487 calories)
Daily Totals:1,486 calories, 85 g protein, 106 g carbohydrate, 29 g fiber, 81 g fat, 1,481 mg sodium
To make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.
A.M. Snack (131 calories)
P.M. Snack (206 calories)
Dinner (526 calories)
Daily Totals:1,502 calories, 73 g protein, 127 g carbohydrate, 30 g fiber, 83 g fat, 1,296 mg sodium
To make it 2,000 calories:Add 20 almonds to the P.M. snack and add 1 whole avocado, sliced, to the salad at dinner.
A.M. Snack (187 calories)
Lunch (352 calories)
P.M. Snack (265 calories)
Dinner (414 calories)
Daily Totals:1,511 calories, 75 g protein, 126 g carbohydrate, 32 g fiber, 85 g fat, 996 mg sodium
To make it 2,000 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast, add 4 Tbsp. slivered almonds to the A.M. snack plus add 1 plum to dinner.
A.M. Snack (206 calories)
Dinner (552 calories)
Daily Totals:1,505 calories, 92 g protein, 114 g carbohydrates, 37 g fiber, 84 g fat, 1,278 mg sodium
To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 40 dry-roasted unsalted almonds to the P.M. snack.
3-Day Clean-Eating Kick-Start Meal Plan: 1,500 Calories
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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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.
