If you have high blood pressure, you’ve probably heard the guidance to cut back on salt. It’s a good idea, considering nearly 90% of Americans get more than the recommended max of 2,300 mg of sodium per day and heart disease continues to be theleading cause of deathin the United States. Most of the salt in our diets comes from processed foods and restaurant foods, not the salt shaker at home or added salt while cooking. While it’s a good idea to be cautious of how much salt you’re using in the kitchen, your best bet to lower sodium is to check the nutrition labels of processed and prepared foods and focus on more whole ingredients and cooking at home. But when it comes to lowering your blood pressure, cutting back on sodium isn’t the whole story. In this plan, we incorporate theDASHdiet(Dietary Approaches to Stop Hypertension) with a special focus onanti-inflammatoryfoods. We mapped out a week of meals and snacks filled with nutrient-rich fruits and vegetables, whole grains, fermented dairy, fish and healthy fats like nuts, seeds and olive oil while skipping red and processed meats, like sausage or deli meat, packaged foods and excess salt.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 YouIf you’re trying to lose weight,reducing inflammationand lowering calories both play a role. We set this plan at 1,500 calories per 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.Why is the Anti-Inflammatory Diet Good for Blood Pressure?Long-term (aka chronic) inflammationis one of the driving forces of increased blood pressure and heart disease. Research suggests that chronic inflammation leads to excess plaque and damaged blood vessels, ultimately contributing to increased risk for heart disease and hypertension. Upping your intake ofanti-inflammatory foods foodsand incorporating inflammation-busting habits like getting quality sleep, stopping smoking and increasing exercise also play a role in improving health. Plus, eating more anti-inflammatory foods means seriously great things for our overall health. While we focused on heart health in this plan, theanti-inflammatory diethas been shown to reduce weight, improve blood sugar, prevent certain cancers and protect our brain and joints.Learn More:Anti-Inflammatory Meal Plan to Help Lower CholesterolBest Anti-Inflammatory Foods for Healthy for Blood Pressure:CherriesBerries (blueberry, raspberries, blackberries)PomegranateBananaAvocadoOlive oilBeetsDark leafy greens (spinach, kale, chard, collards and more)Potato and sweet potatoTomatoesBeans and lentilsWhole grains (such as oats, quinoa, whole-wheat bread, brown rice, bulgur, freekeh)Nuts and natural nut butters (especially walnuts, almonds and pistachios)Seeds (flax, chia, pumpkin, sunflower)EdamameFermented dairy, like yogurt and kefirSpicesFish, especially fatty fish like salmon, tuna, shrimp, sardines and anchoviesHow to Meal-Prep Your Week of Meals:MakeChile-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsto have for lunch on days 2-5Day 1Breakfast (323 calories)1 servingPeanut Butter & Berry Chia Jam English Muffin1 medium orangeA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (42 calories)½ cup blueberriesDinner (508 calories)1 servingSalmon & Avocado SaladDaily Totals:1,509 calories, 80g protein, 86g fat, 11g saturated fat, 117g carbohydrate, 34g fiber, 1,223mg sodiumTo Make it 2,000 Calories:add 1 servingBerry-Kefir Smoothieto breakfast plus add 15 dried walnut halves to P.M. snackDay 2Fred HardyBreakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (68 calories)3/4 cup nonfat plain kefirLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (210 calories)1 medium banana1 Tbsp. natural peanut butterDinner (451 calories)1 servingVegan Lentil StewDaily Totals:1,490 calories, 80g protein, 55g fat, 11g saturated fat, 187g carbohydrate, 34g fiber, 1,232mg sodiumTo Make it 2,000 Calories:add 15 dried walnut halves to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 servingGuacamole Chopped Saladto dinnerDay 3Breakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (95 calories)1 medium appleLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (213 calories)1 cup nonfat plain Greek yogurt½ cup raspberries1 Tbsp. chopped walnutsDinner (437 calories)1 servingMaple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels SproutsDaily Totals:1,505 calories, 104g protein, 59g fat, 12g saturated fat, 159g carbohydrate, 34g fiber, 1,279mg sodiumTo Make it 2,000 Calories:add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup almonds to A.M. snackDay 4Breakfast (323 calories)1 servingPeanut Butter & Berry Chia Jam English Muffin1 medium orangeA.M. Snack (195 calories)1 cup nonfat plain kefir1 medium bananaLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,515 calories, 78g protein, 70g fat, 13g saturated fat, 167g carbohydrate, 35g fiber, 1,525mg sodiumTo Make it 2,000 Calories:add 1 servingBerry-Kefir Smoothieto breakfast plus add 1 1/2 Tbsp. natural peanut butter to A.M. snackDay 5Brie PassanoBreakfast (292 calories)1 cup nonfat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (157 calories)1 medium banana4 dried walnut halvesLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (200 calories)1 cup edamame, in podsDinner (477 calories)1 servingCauliflower Chicken Curry¾ cup cooked brown riceMeal-Prep Tip: reserve two servingsCauliflower Chicken Curryand 1 cup cooked brown rice to have for lunch on days 6 & 7Daily Totals:1,478 calories, 95g protein, 63g fat, 12g saturated fat, 141g carbohydrate, 29g fiber, 1,221mg sodiumTo Make it 2,000 Calories:add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 15 dried walnut halves at A.M. snack plus add 1 medium apple to P.M. snackDay 6Breakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (95 calories)1 medium appleLunch (415 calories)1 servingCauliflower Chicken Curry½ cup cooked brown riceP.M. Snack (154 calories)1 cup nonfat plain Greek yogurt¼ cup blueberriesDinner (412 calories)1 servingSheet-Pan Shrimp & Beets2/3 cup cooked quinoaDaily Totals:1,486 calories, 97g protein, 53g fat, 11g saturated fat, 169g carbohydrate, 31g fiber, 1,484mg sodiumTo Make it 2,000 Calories:add 2 Tbsp. natural peanut butter to A.M. snack, add 1 Tbsp. chopped walnuts to P.M. snack plus add 1 servingGuacamole Chopped Saladto dinnerDay 7Photography / Caitlin Bensel, Styling: Ruth BlackburnBreakfast (323 calories)1 servingPeanut Butter & Berry Chia Jam English Muffin1 medium orangeA.M. Snack (199 calories)8 dried walnut halves1 medium appleLunch (415 calories)1 servingCauliflower Chicken Curry½ cup cooked brown riceP.M. Snack (132 calories)1 cup nonfat plain kefir½ cup blueberriesDinner (448 calories)1 servingChickpea Soup2 cups mixed greens1 servingOlive Orange Vinaigrette1/4 avocado, slicedDaily Totals:1,518 calories, 59g protein, 66g fat, 12g saturated fat, 189g carbohydrate, 39g fiber, 1,465mg sodiumTo Make it 2,000 Calories:add 1 cup nonfat plain kefir to breakfast, increase to 22 dried walnut halves at A.M. snack plus add 1/4 cup dry-roasted unsalted almonds to P.M. snackWas 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.
If you have high blood pressure, you’ve probably heard the guidance to cut back on salt. It’s a good idea, considering nearly 90% of Americans get more than the recommended max of 2,300 mg of sodium per day and heart disease continues to be theleading cause of deathin the United States. Most of the salt in our diets comes from processed foods and restaurant foods, not the salt shaker at home or added salt while cooking. While it’s a good idea to be cautious of how much salt you’re using in the kitchen, your best bet to lower sodium is to check the nutrition labels of processed and prepared foods and focus on more whole ingredients and cooking at home. But when it comes to lowering your blood pressure, cutting back on sodium isn’t the whole story. In this plan, we incorporate theDASHdiet(Dietary Approaches to Stop Hypertension) with a special focus onanti-inflammatoryfoods. We mapped out a week of meals and snacks filled with nutrient-rich fruits and vegetables, whole grains, fermented dairy, fish and healthy fats like nuts, seeds and olive oil while skipping red and processed meats, like sausage or deli meat, packaged foods and excess salt.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 YouIf you’re trying to lose weight,reducing inflammationand lowering calories both play a role. We set this plan at 1,500 calories per 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.Why is the Anti-Inflammatory Diet Good for Blood Pressure?Long-term (aka chronic) inflammationis one of the driving forces of increased blood pressure and heart disease. Research suggests that chronic inflammation leads to excess plaque and damaged blood vessels, ultimately contributing to increased risk for heart disease and hypertension. Upping your intake ofanti-inflammatory foods foodsand incorporating inflammation-busting habits like getting quality sleep, stopping smoking and increasing exercise also play a role in improving health. Plus, eating more anti-inflammatory foods means seriously great things for our overall health. While we focused on heart health in this plan, theanti-inflammatory diethas been shown to reduce weight, improve blood sugar, prevent certain cancers and protect our brain and joints.Learn More:Anti-Inflammatory Meal Plan to Help Lower CholesterolBest Anti-Inflammatory Foods for Healthy for Blood Pressure:CherriesBerries (blueberry, raspberries, blackberries)PomegranateBananaAvocadoOlive oilBeetsDark leafy greens (spinach, kale, chard, collards and more)Potato and sweet potatoTomatoesBeans and lentilsWhole grains (such as oats, quinoa, whole-wheat bread, brown rice, bulgur, freekeh)Nuts and natural nut butters (especially walnuts, almonds and pistachios)Seeds (flax, chia, pumpkin, sunflower)EdamameFermented dairy, like yogurt and kefirSpicesFish, especially fatty fish like salmon, tuna, shrimp, sardines and anchoviesHow to Meal-Prep Your Week of Meals:MakeChile-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsto have for lunch on days 2-5Day 1Breakfast (323 calories)1 servingPeanut Butter & Berry Chia Jam English Muffin1 medium orangeA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (42 calories)½ cup blueberriesDinner (508 calories)1 servingSalmon & Avocado SaladDaily Totals:1,509 calories, 80g protein, 86g fat, 11g saturated fat, 117g carbohydrate, 34g fiber, 1,223mg sodiumTo Make it 2,000 Calories:add 1 servingBerry-Kefir Smoothieto breakfast plus add 15 dried walnut halves to P.M. snackDay 2Fred HardyBreakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (68 calories)3/4 cup nonfat plain kefirLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (210 calories)1 medium banana1 Tbsp. natural peanut butterDinner (451 calories)1 servingVegan Lentil StewDaily Totals:1,490 calories, 80g protein, 55g fat, 11g saturated fat, 187g carbohydrate, 34g fiber, 1,232mg sodiumTo Make it 2,000 Calories:add 15 dried walnut halves to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 servingGuacamole Chopped Saladto dinnerDay 3Breakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (95 calories)1 medium appleLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (213 calories)1 cup nonfat plain Greek yogurt½ cup raspberries1 Tbsp. chopped walnutsDinner (437 calories)1 servingMaple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels SproutsDaily Totals:1,505 calories, 104g protein, 59g fat, 12g saturated fat, 159g carbohydrate, 34g fiber, 1,279mg sodiumTo Make it 2,000 Calories:add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup almonds to A.M. snackDay 4Breakfast (323 calories)1 servingPeanut Butter & Berry Chia Jam English Muffin1 medium orangeA.M. Snack (195 calories)1 cup nonfat plain kefir1 medium bananaLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,515 calories, 78g protein, 70g fat, 13g saturated fat, 167g carbohydrate, 35g fiber, 1,525mg sodiumTo Make it 2,000 Calories:add 1 servingBerry-Kefir Smoothieto breakfast plus add 1 1/2 Tbsp. natural peanut butter to A.M. snackDay 5Brie PassanoBreakfast (292 calories)1 cup nonfat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (157 calories)1 medium banana4 dried walnut halvesLunch (351 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (200 calories)1 cup edamame, in podsDinner (477 calories)1 servingCauliflower Chicken Curry¾ cup cooked brown riceMeal-Prep Tip: reserve two servingsCauliflower Chicken Curryand 1 cup cooked brown rice to have for lunch on days 6 & 7Daily Totals:1,478 calories, 95g protein, 63g fat, 12g saturated fat, 141g carbohydrate, 29g fiber, 1,221mg sodiumTo Make it 2,000 Calories:add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 15 dried walnut halves at A.M. snack plus add 1 medium apple to P.M. snackDay 6Breakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (95 calories)1 medium appleLunch (415 calories)1 servingCauliflower Chicken Curry½ cup cooked brown riceP.M. Snack (154 calories)1 cup nonfat plain Greek yogurt¼ cup blueberriesDinner (412 calories)1 servingSheet-Pan Shrimp & Beets2/3 cup cooked quinoaDaily Totals:1,486 calories, 97g protein, 53g fat, 11g saturated fat, 169g carbohydrate, 31g fiber, 1,484mg sodiumTo Make it 2,000 Calories:add 2 Tbsp. natural peanut butter to A.M. snack, add 1 Tbsp. chopped walnuts to P.M. snack plus add 1 servingGuacamole Chopped Saladto dinnerDay 7Photography / Caitlin Bensel, Styling: Ruth BlackburnBreakfast (323 calories)1 servingPeanut Butter & Berry Chia Jam English Muffin1 medium orangeA.M. Snack (199 calories)8 dried walnut halves1 medium appleLunch (415 calories)1 servingCauliflower Chicken Curry½ cup cooked brown riceP.M. Snack (132 calories)1 cup nonfat plain kefir½ cup blueberriesDinner (448 calories)1 servingChickpea Soup2 cups mixed greens1 servingOlive Orange Vinaigrette1/4 avocado, slicedDaily Totals:1,518 calories, 59g protein, 66g fat, 12g saturated fat, 189g carbohydrate, 39g fiber, 1,465mg sodiumTo Make it 2,000 Calories:add 1 cup nonfat plain kefir to breakfast, increase to 22 dried walnut halves at A.M. snack plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack
If you have high blood pressure, you’ve probably heard the guidance to cut back on salt. It’s a good idea, considering nearly 90% of Americans get more than the recommended max of 2,300 mg of sodium per day and heart disease continues to be theleading cause of deathin the United States. Most of the salt in our diets comes from processed foods and restaurant foods, not the salt shaker at home or added salt while cooking. While it’s a good idea to be cautious of how much salt you’re using in the kitchen, your best bet to lower sodium is to check the nutrition labels of processed and prepared foods and focus on more whole ingredients and cooking at home. But when it comes to lowering your blood pressure, cutting back on sodium isn’t the whole story. In this plan, we incorporate theDASHdiet(Dietary Approaches to Stop Hypertension) with a special focus onanti-inflammatoryfoods. We mapped out a week of meals and snacks filled with nutrient-rich fruits and vegetables, whole grains, fermented dairy, fish and healthy fats like nuts, seeds and olive oil while skipping red and processed meats, like sausage or deli meat, packaged foods and excess salt.
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
If you’re trying to lose weight,reducing inflammationand lowering calories both play a role. We set this plan at 1,500 calories per 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.
Frequently Asked Questions
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.
Why is the Anti-Inflammatory Diet Good for Blood Pressure?
Long-term (aka chronic) inflammationis one of the driving forces of increased blood pressure and heart disease. Research suggests that chronic inflammation leads to excess plaque and damaged blood vessels, ultimately contributing to increased risk for heart disease and hypertension. Upping your intake ofanti-inflammatory foods foodsand incorporating inflammation-busting habits like getting quality sleep, stopping smoking and increasing exercise also play a role in improving health. Plus, eating more anti-inflammatory foods means seriously great things for our overall health. While we focused on heart health in this plan, theanti-inflammatory diethas been shown to reduce weight, improve blood sugar, prevent certain cancers and protect our brain and joints.
Learn More:Anti-Inflammatory Meal Plan to Help Lower Cholesterol
Best Anti-Inflammatory Foods for Healthy for Blood Pressure:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (323 calories)
A.M. Snack (206 calories)
Lunch (430 calories)
P.M. Snack (42 calories)
Dinner (508 calories)
Daily Totals:1,509 calories, 80g protein, 86g fat, 11g saturated fat, 117g carbohydrate, 34g fiber, 1,223mg sodium
To Make it 2,000 Calories:add 1 servingBerry-Kefir Smoothieto breakfast plus add 15 dried walnut halves to P.M. snack
Day 2
Fred Hardy
Breakfast (410 calories)
A.M. Snack (68 calories)
Lunch (351 calories)
P.M. Snack (210 calories)
Dinner (451 calories)
Daily Totals:1,490 calories, 80g protein, 55g fat, 11g saturated fat, 187g carbohydrate, 34g fiber, 1,232mg sodium
To Make it 2,000 Calories:add 15 dried walnut halves to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner
Day 3
A.M. Snack (95 calories)
P.M. Snack (213 calories)
Dinner (437 calories)
Daily Totals:1,505 calories, 104g protein, 59g fat, 12g saturated fat, 159g carbohydrate, 34g fiber, 1,279mg sodium
To Make it 2,000 Calories:add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup almonds to A.M. snack
Day 4
A.M. Snack (195 calories)
P.M. Snack (206 calories)
Dinner (439 calories)
Daily Totals:1,515 calories, 78g protein, 70g fat, 13g saturated fat, 167g carbohydrate, 35g fiber, 1,525mg sodium
To Make it 2,000 Calories:add 1 servingBerry-Kefir Smoothieto breakfast plus add 1 1/2 Tbsp. natural peanut butter to A.M. snack
Day 5
Brie Passano
Breakfast (292 calories)
A.M. Snack (157 calories)
P.M. Snack (200 calories)
Dinner (477 calories)
Meal-Prep Tip: reserve two servingsCauliflower Chicken Curryand 1 cup cooked brown rice to have for lunch on days 6 & 7
Daily Totals:1,478 calories, 95g protein, 63g fat, 12g saturated fat, 141g carbohydrate, 29g fiber, 1,221mg sodium
To Make it 2,000 Calories:add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 15 dried walnut halves at A.M. snack plus add 1 medium apple to P.M. snack
Day 6
Lunch (415 calories)
P.M. Snack (154 calories)
Dinner (412 calories)
Daily Totals:1,486 calories, 97g protein, 53g fat, 11g saturated fat, 169g carbohydrate, 31g fiber, 1,484mg sodium
To Make it 2,000 Calories:add 2 Tbsp. natural peanut butter to A.M. snack, add 1 Tbsp. chopped walnuts to P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner
Day 7
Photography / Caitlin Bensel, Styling: Ruth Blackburn
A.M. Snack (199 calories)
P.M. Snack (132 calories)
Dinner (448 calories)
Daily Totals:1,518 calories, 59g protein, 66g fat, 12g saturated fat, 189g carbohydrate, 39g fiber, 1,465mg sodium
To Make it 2,000 Calories:add 1 cup nonfat plain kefir to breakfast, increase to 22 dried walnut halves at A.M. snack plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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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.
