In This ArticleView AllIn This ArticleWhat to EatMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
What to Eat
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Inflammationis the body’s natural way of defending against foreign invaders and helping us heal from injury—which is good and necessary! But when inflammation goes into overdrive and becomes chronic, that’s where we see complications like arthritis, diabetes, obesity, gut issues and heart disease.
A plant-based diet is a healthy way to combat that chronic inflammation and help you feel your best. By eating more meatless meals, you get the added benefit of extra fiber and phytochemicals fromplant-based proteinslike tofu, beans and lentils, seitan and tempeh.
You’ll see plenty of those healthy plant-based proteins in this meal plan, along with colorful fruits and vegetables, healthy fats such as avocado, nuts and olive oil and plenty of whole grains! We include all these foods at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending onyour calorie needs.
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.
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How to Meal-Prep Your Week of Meals
Breakfast (312 calories)
A.M. Snack (73 calories)
Lunch (298 calories)
P.M. Snack (95 calories)
Dinner (453 calories)
Daily Totals:1,231 calories, 45 g protein, 193 g carbohydrates, 37 g fiber, 38 g fat, 1,545 mg sodium
Make it 1,500 calories:Add 1 cup unsweetened almond milk and 1 Tbsp. chopped walnuts to breakfast, add 1 extraMango-Date Energy Bitesat A.M. snack, and add 1 apple to lunch.
Breakfast (196 calories)
A.M. Snack (95 calories)
P.M. Snack (147 calories)
Dinner (454 calories)
Daily Totals:1,190 calories, 38 g protein, 182 g carbohydrates, 32 g fiber, 39 g fat, 1,530 mg sodium
Make it 1,500 calories:Add 1 banana to breakfast, add 2 Tbsp. almond butter to A.M. snack, and add 25 almonds to P.M. snack.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day (above) plus add 1 cup plain almond milk and top the cereal with 2 Tbsp. chopped walnuts at breakfast. Add 1 1/2 cups strawberries to P.M. snack, and add 2 servings ofEsquites (Mexican Corn)to dinner.
Breakfast (338 calories)
Lunch (258 calories)
P.M. Snack (141 calories)
Dinner (382 calories)
Daily Totals:1,192 calories, 41 g protein, 186 g carbohydrates, 40 g fiber, 41 g fat, 1,368 mg sodium
Make it 1,500 calories:Add 1/4 cupMaple Granolato breakfast and add 1 additionalMango-Date Energy Bitesto A.M. snack. Increase your serving ofSlow-Cooker Vegetarian Chiliat dinner to 2 cups.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day (above) plus add 1 moreMango-Date Energy Bites(for 3 total) at A.M. snack. Add 1 cup strawberries to lunch, add an extra 15 almonds to P.M. snack, and add an additional 1 oz. crackers and 1 medium apple to dinner. Add 1 oz. of 70%-85% vegan dark chocolate for an after-dinner treat.
Breakfast (280 calories)
A.M. Snack (147 calories)
P.M. Snack (158 calories)
Dinner (319 calories)
Daily Totals:1,203 calories, 46 g protein, 187 g carbohydrates, 35 g fiber, 33 g fat, 1,901 mg sodium
Make it 1,500 calories:Add 1 banana to breakfast, add 1 cup unsweetened almond milk to A.M. snack and add 1 cup grapes to lunch.
Make it 2,000 calories:Add 2 Tbsp. dried, unsweetened coconut and 1 cup unsweetened almond milk to breakfast. Add an additionalMango-Date Energy Bitesto A.M. snack and add an additional 1/3 cup crunchy chickpeas to P.M. snack. Increase your serving ofVegetarian Lo Mein with Shiitakes, Carrots & Bean Sproutsto 2 cups (an additional 2/3 cup) at dinner.
A.M. Snack (64 calories)
P.M. Snack (240 calories)
Dinner (324 calories)
Daily Totals:1,207 calories, 50 g protein, 183 g carbohydrates, 44 g fiber, 34 g fat, 1,899 mg sodium
Make it 2,000 calories:Add an additional 1/3 cupMaple Granolato breakfast and add an additional 1/2 cup edamame to A.M. snack. Increase P.M. snack to 1 cup crunchy chickpeas. Add 2 servings of tortilla chips to dinner.
A.M. Snack (120 calories)
Lunch (339 calories)
P.M. Snack (73 calories)
Dinner (360 calories)
Daily Totals:1,231 calories, 47 g protein, 159 g carbohydrates, 35 g fiber, 57 g fat, 1,361 mg sodium
Make it 1,500 calories:Add 1/4 cupMaple Granolato breakfast, add 1 cup pineapple to lunch, and add 2 Tbsp. pumpkin seeds to dinner.
Make it 2,000 calories:Add 1/2 cup crunchy chickpeas to A.M. snack, add 6 oz. plain soy yogurt to lunch, and add 1 extraMango-Date Energy Bitesat P.M. snack. Add 1 oz. 70%-85% vegan dark chocolate for an after-dinner treat.
Breakfast (249 calories)
P.M. Snack (193 calories)
Dinner (348 calories)
Daily Totals:1,223 calories, 47 g protein, 154 g carbohydrates, 31 g fiber, 51 g fat, 1,523 mg sodium
Make it 1,500 calories:Add 1 cup pineapple to lunch and an additional 10 almonds to P.M. snack. Add 1 servingSpicy Stir-Fried String Beansto dinner.
Make it 2,000 calories:Increase to 1 1/2 cups almond milk at breakfast, add 2 Tbsp. almond butter to A.M. snack, and add 6 oz. plain soy yogurt to lunch. Add 1 cup red beans and an extra serving ofSpicy Stir-Fried String Beansat dinner.
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