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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 following this plan for weight loss, we set each day at 1,500 calories, which is a level where most people willlose 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.
What Is the Anti-Inflammatory Diet?
The anti-inflammatory diet is essentially aMediterranean dietwith a focus on specific foods and nutrients shown to reduce chronic inflammation. Both diets include plenty of fruits and vegetables, fish, healthy fats, whole grains and legumes while limiting processed foods, excess meat and added sugars. In addition to Mediterranean foods, the anti-inflammatory diet emphasizes foods high in antioxidants (like berries and dark leafy greens) and plenty of healthy fats from fish, avocado, nuts and seeds.
Read More:The Best Foods to Eat to Fight Inflammation
Anti-Inflammatory Foods to Focus on for Winter:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (344 calories)
A.M. Snack (179 calories)
Lunch (464 calories)
P.M. Snack (131 calories)
Dinner (387 calories)
Daily Totals:1,506 calories, 89g protein, 71g fat, 136g carbohydrate, 31g fiber, 2,106mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 30 unsalted dry-roasted almonds to the P.M. snack.
Day 2
Brie Passano
Breakfast (410 calories)
A.M. Snack (206 calories)
Lunch (370 calories)
P.M. Snack (82 calories)
Dinner (439 calories)
Daily Totals:1,508 calories, 67g protein, 74g fat, 158g carbohydrate, 42g fiber, 1,513mg sodium
To make it 2,000 calories:Add 1 1/2 Tbsp. natural peanut butter to the apple at lunch, plus add 1 avocado, sliced, to the salad at dinner.
Day 3
A.M. Snack (268 calories)
P.M. Snack (42 calories)
Dinner (405 calories)
Daily Totals:1,495 calories, 82g protein, 60g fat, 170g carbohydrate, 39g fiber, 1,112mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch, add 18 unsalted dry-roasted almonds to the P.M. snack, and add 1 servingRoasted Broccoli with Lemon-Garlic Vinaigretteto dinner.
Day 4
Breakfast (325 calories)
P.M. Snack (155 calories)
Dinner (463 calories)
Daily Totals:1,521 calories, 70g protein, 85g fat, 133g carbohydrate, 40g fiber, 1,663mg sodium
To make it 2,000 calories:Add 1 medium pear to the A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 servingEverything Bagel Avocado Toastto the P.M. snack.
Day 5
A.M. Snack (235 calories)
P.M. Snack (62 calories)
Dinner (517 calories)
Meal-Prep Tip:Reserve 2 servingsVegan Lentil Soupto have for lunch on Days 6 and 7.
Daily Totals:1,510 calories, 63g protein, 74g fat, 166g carbohydrate, 48g fiber, 1,296mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch, plus add 1/3 cup unsalted dry-roasted almonds to the P.M. snack.
Day 6
Jacob Fox
A.M. Snack (110 calories)
Lunch (403 calories)
P.M. Snack (5 calories)
Dinner (588 calories)
Daily Totals:1,517 calories, 62g protein, 60g fat, 201g carbohydrate, 41g fiber, 1,458mg sodium
To make it 2,000 calories:Add 1 medium apple to breakfast, add 1/3 cup unsalted dry-roasted almonds to the A.M. snack, and add 1/4 cup hummus to the P.M. snack.
Day 7
A.M. Snack (140 calories)
P.M. Snack (95 calories)
Dinner (511 calories)
Daily Totals:1,494 calories, 78g protein, 66g fat, 155g carbohydrate, 31g fiber, 1,692mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 Tbsp. chopped walnuts to the A.M. snack, and add 2 Tbsp. natural peanut butter to the P.M. 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.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.
