When we’re trying to lose weight, it’s common to feel like it’s all or nothing—maybe some of you feel like you need to be eating steamed broccoli with a poached chicken breast for dinner each night to reach your health goals, but that’s just not the case. While a super restrictive diet might work short-term, they set us up to fail because they’re impossible to maintain. Plus, food should be enjoyed—not serve as a means of punishment or to make us feel guilty for gaining weight or developing some other sort of health condition. In this healthy plan, you get the best of both worlds. We celebrate traditional comfort foods, like spaghetti and casseroles, while making sure to moderate the calories and include plenty of protein and fiber—the nutrients that make us feel full and satisfied, so you can enjoy your family favorites without feeling deprived.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 YouTo help with weight loss, we capped the calories at 1,500 calories a day, which is a level most people will lose weight following. It’s important to note that healthy weight loss is gradual (about 1 to 2 pounds per week), so if you’re feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months.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.How to Eat Comfort Foods and Still Lose Weight:1. Include plenty of fiber:Fiber, a type of carbohydrate that helps us feel full, regulates our digestive system and has a ton ofhealth benefitsis super important because it prevents us from getting too hungry and overeating. This plan provides at least 30 grams a day from healthy sources like oatmeal, whole grains and fruits and vegetables. Simple swaps like oatmeal instead of a lower fiber cereal and wheat bread or pasta instead of white can make a difference.2. Focus on protein:Protein is digested a bit slower than simple carbohydrates and, like fiber, it helps us stay full and satisfied in-between meals. Having a protein source, like eggs, nuts, peanut butter, yogurt, fish or meat at most meals and snacks makes it a lot easier to stick to our calorie goals and lose weight.3. Include vegetables:Nutritious and low-calorie, vegetables help increase the volume of food on our plates without significantly increasing the calories which makes our stomachs feel full and helps with weight loss. In this plan, you’ll see a lot of our traditional comfort foods served with a side salad or other veggie dish to help moderate the portions of the higher-calorie dishes.4. Eat when you’re hungry:When it comes to weight loss, regular meals and snacks are key. The idea is to avoid showing up at meals with that starving-can’t-get-full feeling because it’s easy to take in too many calories when we reach that hunger level.How to Meal-Prep Your Week of Meals:PrepareCreamy White Chili with Cream Cheeseto have for lunch on Days 2 through 5.Mix upMaple Balsamic Vinaigrette with Shallotsto have throughout the week.MakeMuffin-Tin Omelets with Broccoli, Ham & Cheddarto have throughout the week.Day 1Breakfast (340 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced2 Tbsp. chopped walnutsA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (360 calories)1 servingVeggie & Hummus Sandwich1 clementineP.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtDinner (477 calories)1 servingSpaghetti with Quick Meat Sauce2 cups mixed greens1 servingMaple Balsamic Vinaigrette with ShallotsDaily Totals:1,487 calories, 67 g protein, 173 g carbohydrates, 37 g fiber, 67 g fat, 1,250 mg sodiumTo Make it 2,000 Calories:Increase to 2 servings oatmeal and 3 Tbsp. walnuts breakfast plus add 1 banana with 2 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (210 calories)1 medium banana1 Tbsp. creamy natural peanut butterDinner (478 calories)1 servingSheet-Pan Chicken Fajitas1 servingJason Mraz’s GuacamoleDaily Totals:1,505 calories, 83 g protein, 142 g carbohydrates, 34 g fiber, 72 g fat, 1,446 mg sodiumTo Make it 2,000 Calories:Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 1 Tbsp. natural peanut butter to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Jason DonnellyBreakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (315 calories)1 medium banana2 Tbsp. creamy natural peanut butterLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (62 calories)1 medium orangeDinner (501 calories)1 serving20-Minute Creamy Italian Skillet Chicken2-oz. whole-wheat spaghettiDaily Totals:1,489 calories, 84 g protein, 166 g carbohydrates, 31 g fiber, 55 g fat, 1,174 mg sodiumTo Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to P.M. snack plus add 2 cups mixed greens with 1/2 an avocado and 1 servingMaple Balsamic Vinaigrette with Shallots.Day 4Breakfast (340 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced2 Tbsp. chopped walnutsA.M. Snack (125 calories)5-oz. container low-fat plain Greek yogurt1/4 cup blueberriesLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsDinner (471 calories)1 servingVegan Coconut-Chickpea CurryDaily Totals:1,495 calories, 64 g protein, 176 g carbohydrates, 35 g fiber, 64 g fat, 1,111 mg sodiumTo Make it 2,000 Calories:Increase to 2 servings oatmeal at breakfast, add 1 banana with 2 Tbsp. natural peanut butter to A.M. snack and add 1 clementine to P.M. snack.Day 5Breakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (62 calories)1 medium orangeLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (576 calories)1 servingChicken & Zucchini Casserole2 cups mixed greens1 servingMaple Balsamic Vinaigrette with Shallots1/2 an avocado, slicedMeal-Prep Tip:reserve 2 servingsChicken & Zucchini Casseroleto have for lunch on days 6 & 7Daily Totals:1,480 calories, 86 g protein, 114 g carbohydrates, 33 g fiber, 81 g fat, 1,384 mg sodiumTo Make it 2,000 Calories:Add 5 oz. low-fat plain Greek yogurt with 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium banana to P.M. snack and increase to 1 whole avocado at dinner.Day 6Breakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (125 calories)5-oz. container low-fat plain Greek yogurt1/4 cup blueberriesLunch (368 calories)1 servingChicken & Zucchini Casserole1 medium orangeP.M. Snack (216 calories)20 dry-roasted unsalted almonds1 cup blackberriesDinner (526 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 servingMaple Balsamic Vinaigrette with Shallots1/2 an avocado, slicedDaily Totals:1,493 calories, 100 g protein, 126 g carbohydrates, 33 g fiber, 70 g fat, 1,767 mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to pair with the apple at breakfast, increase to 1/3 cup almonds at P.M. snack and increase to 1 whole avocado at dinner.Day 7Breakfast (340 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced2 Tbsp. chopped walnutsA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (368 calories)1 servingChicken & Zucchini Casserole1 medium orangeP.M. Snack (62 calories)1 cup blackberriesDinner (508 calories)1 servingSalmon & Avocado SaladDaily Totals:1,484 calories, 87 g protein, 115 g carbohydrates, 32 g fiber, 81 g fat, 983 mg sodiumTo Make it 2,000 Calories:Increase to 2 servings oatmeal at breakfast, add 1 clementine to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter to P.M. snack.Was 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.
When we’re trying to lose weight, it’s common to feel like it’s all or nothing—maybe some of you feel like you need to be eating steamed broccoli with a poached chicken breast for dinner each night to reach your health goals, but that’s just not the case. While a super restrictive diet might work short-term, they set us up to fail because they’re impossible to maintain. Plus, food should be enjoyed—not serve as a means of punishment or to make us feel guilty for gaining weight or developing some other sort of health condition. In this healthy plan, you get the best of both worlds. We celebrate traditional comfort foods, like spaghetti and casseroles, while making sure to moderate the calories and include plenty of protein and fiber—the nutrients that make us feel full and satisfied, so you can enjoy your family favorites without feeling deprived.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 YouTo help with weight loss, we capped the calories at 1,500 calories a day, which is a level most people will lose weight following. It’s important to note that healthy weight loss is gradual (about 1 to 2 pounds per week), so if you’re feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months.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.How to Eat Comfort Foods and Still Lose Weight:1. Include plenty of fiber:Fiber, a type of carbohydrate that helps us feel full, regulates our digestive system and has a ton ofhealth benefitsis super important because it prevents us from getting too hungry and overeating. This plan provides at least 30 grams a day from healthy sources like oatmeal, whole grains and fruits and vegetables. Simple swaps like oatmeal instead of a lower fiber cereal and wheat bread or pasta instead of white can make a difference.2. Focus on protein:Protein is digested a bit slower than simple carbohydrates and, like fiber, it helps us stay full and satisfied in-between meals. Having a protein source, like eggs, nuts, peanut butter, yogurt, fish or meat at most meals and snacks makes it a lot easier to stick to our calorie goals and lose weight.3. Include vegetables:Nutritious and low-calorie, vegetables help increase the volume of food on our plates without significantly increasing the calories which makes our stomachs feel full and helps with weight loss. In this plan, you’ll see a lot of our traditional comfort foods served with a side salad or other veggie dish to help moderate the portions of the higher-calorie dishes.4. Eat when you’re hungry:When it comes to weight loss, regular meals and snacks are key. The idea is to avoid showing up at meals with that starving-can’t-get-full feeling because it’s easy to take in too many calories when we reach that hunger level.How to Meal-Prep Your Week of Meals:PrepareCreamy White Chili with Cream Cheeseto have for lunch on Days 2 through 5.Mix upMaple Balsamic Vinaigrette with Shallotsto have throughout the week.MakeMuffin-Tin Omelets with Broccoli, Ham & Cheddarto have throughout the week.Day 1Breakfast (340 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced2 Tbsp. chopped walnutsA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (360 calories)1 servingVeggie & Hummus Sandwich1 clementineP.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtDinner (477 calories)1 servingSpaghetti with Quick Meat Sauce2 cups mixed greens1 servingMaple Balsamic Vinaigrette with ShallotsDaily Totals:1,487 calories, 67 g protein, 173 g carbohydrates, 37 g fiber, 67 g fat, 1,250 mg sodiumTo Make it 2,000 Calories:Increase to 2 servings oatmeal and 3 Tbsp. walnuts breakfast plus add 1 banana with 2 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (210 calories)1 medium banana1 Tbsp. creamy natural peanut butterDinner (478 calories)1 servingSheet-Pan Chicken Fajitas1 servingJason Mraz’s GuacamoleDaily Totals:1,505 calories, 83 g protein, 142 g carbohydrates, 34 g fiber, 72 g fat, 1,446 mg sodiumTo Make it 2,000 Calories:Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 1 Tbsp. natural peanut butter to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Jason DonnellyBreakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (315 calories)1 medium banana2 Tbsp. creamy natural peanut butterLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (62 calories)1 medium orangeDinner (501 calories)1 serving20-Minute Creamy Italian Skillet Chicken2-oz. whole-wheat spaghettiDaily Totals:1,489 calories, 84 g protein, 166 g carbohydrates, 31 g fiber, 55 g fat, 1,174 mg sodiumTo Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to P.M. snack plus add 2 cups mixed greens with 1/2 an avocado and 1 servingMaple Balsamic Vinaigrette with Shallots.Day 4Breakfast (340 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced2 Tbsp. chopped walnutsA.M. Snack (125 calories)5-oz. container low-fat plain Greek yogurt1/4 cup blueberriesLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsDinner (471 calories)1 servingVegan Coconut-Chickpea CurryDaily Totals:1,495 calories, 64 g protein, 176 g carbohydrates, 35 g fiber, 64 g fat, 1,111 mg sodiumTo Make it 2,000 Calories:Increase to 2 servings oatmeal at breakfast, add 1 banana with 2 Tbsp. natural peanut butter to A.M. snack and add 1 clementine to P.M. snack.Day 5Breakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (62 calories)1 medium orangeLunch (353 calories)1 servingCreamy White Chili with Cream Cheese1 clementineP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (576 calories)1 servingChicken & Zucchini Casserole2 cups mixed greens1 servingMaple Balsamic Vinaigrette with Shallots1/2 an avocado, slicedMeal-Prep Tip:reserve 2 servingsChicken & Zucchini Casseroleto have for lunch on days 6 & 7Daily Totals:1,480 calories, 86 g protein, 114 g carbohydrates, 33 g fiber, 81 g fat, 1,384 mg sodiumTo Make it 2,000 Calories:Add 5 oz. low-fat plain Greek yogurt with 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium banana to P.M. snack and increase to 1 whole avocado at dinner.Day 6Breakfast (258 calories)1 servingMuffin-Tin Omelets with Broccoli, Ham & Cheddar1 medium appleA.M. Snack (125 calories)5-oz. container low-fat plain Greek yogurt1/4 cup blueberriesLunch (368 calories)1 servingChicken & Zucchini Casserole1 medium orangeP.M. Snack (216 calories)20 dry-roasted unsalted almonds1 cup blackberriesDinner (526 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 servingMaple Balsamic Vinaigrette with Shallots1/2 an avocado, slicedDaily Totals:1,493 calories, 100 g protein, 126 g carbohydrates, 33 g fiber, 70 g fat, 1,767 mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to pair with the apple at breakfast, increase to 1/3 cup almonds at P.M. snack and increase to 1 whole avocado at dinner.Day 7Breakfast (340 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced2 Tbsp. chopped walnutsA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (368 calories)1 servingChicken & Zucchini Casserole1 medium orangeP.M. Snack (62 calories)1 cup blackberriesDinner (508 calories)1 servingSalmon & Avocado SaladDaily Totals:1,484 calories, 87 g protein, 115 g carbohydrates, 32 g fiber, 81 g fat, 983 mg sodiumTo Make it 2,000 Calories:Increase to 2 servings oatmeal at breakfast, add 1 clementine to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter to P.M. snack.
When we’re trying to lose weight, it’s common to feel like it’s all or nothing—maybe some of you feel like you need to be eating steamed broccoli with a poached chicken breast for dinner each night to reach your health goals, but that’s just not the case. While a super restrictive diet might work short-term, they set us up to fail because they’re impossible to maintain. Plus, food should be enjoyed—not serve as a means of punishment or to make us feel guilty for gaining weight or developing some other sort of health condition. In this healthy plan, you get the best of both worlds. We celebrate traditional comfort foods, like spaghetti and casseroles, while making sure to moderate the calories and include plenty of protein and fiber—the nutrients that make us feel full and satisfied, so you can enjoy your family favorites without feeling deprived.
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
To help with weight loss, we capped the calories at 1,500 calories a day, which is a level most people will lose weight following. It’s important to note that healthy weight loss is gradual (about 1 to 2 pounds per week), so if you’re feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months.
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.
How to Eat Comfort Foods and Still Lose Weight:
Include plenty of fiber:Fiber, a type of carbohydrate that helps us feel full, regulates our digestive system and has a ton ofhealth benefitsis super important because it prevents us from getting too hungry and overeating. This plan provides at least 30 grams a day from healthy sources like oatmeal, whole grains and fruits and vegetables. Simple swaps like oatmeal instead of a lower fiber cereal and wheat bread or pasta instead of white can make a difference.
Focus on protein:Protein is digested a bit slower than simple carbohydrates and, like fiber, it helps us stay full and satisfied in-between meals. Having a protein source, like eggs, nuts, peanut butter, yogurt, fish or meat at most meals and snacks makes it a lot easier to stick to our calorie goals and lose weight.
Include vegetables:Nutritious and low-calorie, vegetables help increase the volume of food on our plates without significantly increasing the calories which makes our stomachs feel full and helps with weight loss. In this plan, you’ll see a lot of our traditional comfort foods served with a side salad or other veggie dish to help moderate the portions of the higher-calorie dishes.
Eat when you’re hungry:When it comes to weight loss, regular meals and snacks are key. The idea is to avoid showing up at meals with that starving-can’t-get-full feeling because it’s easy to take in too many calories when we reach that hunger level.
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (340 calories)
A.M. Snack (206 calories)
Lunch (360 calories)
P.M. Snack (103 calories)
Dinner (477 calories)
Daily Totals:1,487 calories, 67 g protein, 173 g carbohydrates, 37 g fiber, 67 g fat, 1,250 mg sodium
To Make it 2,000 Calories:Increase to 2 servings oatmeal and 3 Tbsp. walnuts breakfast plus add 1 banana with 2 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (258 calories)
Lunch (353 calories)
P.M. Snack (210 calories)
Dinner (478 calories)
Daily Totals:1,505 calories, 83 g protein, 142 g carbohydrates, 34 g fiber, 72 g fat, 1,446 mg sodium
To Make it 2,000 Calories:Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 1 Tbsp. natural peanut butter to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 3
Jason Donnelly
A.M. Snack (315 calories)
P.M. Snack (62 calories)
Dinner (501 calories)
Daily Totals:1,489 calories, 84 g protein, 166 g carbohydrates, 31 g fiber, 55 g fat, 1,174 mg sodium
To Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to P.M. snack plus add 2 cups mixed greens with 1/2 an avocado and 1 servingMaple Balsamic Vinaigrette with Shallots.
Day 4
A.M. Snack (125 calories)
P.M. Snack (206 calories)
Dinner (471 calories)
Daily Totals:1,495 calories, 64 g protein, 176 g carbohydrates, 35 g fiber, 64 g fat, 1,111 mg sodium
To Make it 2,000 Calories:Increase to 2 servings oatmeal at breakfast, add 1 banana with 2 Tbsp. natural peanut butter to A.M. snack and add 1 clementine to P.M. snack.
Day 5
A.M. Snack (62 calories)
P.M. Snack (231 calories)
Dinner (576 calories)
Meal-Prep Tip:reserve 2 servingsChicken & Zucchini Casseroleto have for lunch on days 6 & 7
Daily Totals:1,480 calories, 86 g protein, 114 g carbohydrates, 33 g fiber, 81 g fat, 1,384 mg sodium
To Make it 2,000 Calories:Add 5 oz. low-fat plain Greek yogurt with 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium banana to P.M. snack and increase to 1 whole avocado at dinner.
Day 6
Lunch (368 calories)
P.M. Snack (216 calories)
Dinner (526 calories)
Daily Totals:1,493 calories, 100 g protein, 126 g carbohydrates, 33 g fiber, 70 g fat, 1,767 mg sodium
To Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to pair with the apple at breakfast, increase to 1/3 cup almonds at P.M. snack and increase to 1 whole avocado at dinner.
Day 7
Dinner (508 calories)
Daily Totals:1,484 calories, 87 g protein, 115 g carbohydrates, 32 g fiber, 81 g fat, 983 mg sodium
To Make it 2,000 Calories:Increase to 2 servings oatmeal at breakfast, add 1 clementine to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter 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.
