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
Because many people follow meal plans for weight loss, we set the calories at 1,500 per 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.
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.
Learn More:Health Benefits of the Flexitarian Diet and How to Get Started
What is a Flexitarian Diet Plan?
A flexitarian diet is amostlyvegetarian diet. There are no rules on when and how to include meat in this diet. Some people choose to cook only vegetarian meals at home but will enjoy meat when eating at restaurants. Others save animal proteins for special occasions and some include meat once or twice a week. However you choose to structure it, the main idea is to include morevegetarian meals.
What to Eat on a Flexitarian Diet:
See More:Flexitarian Diet Plan Recipes
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (290 calories)
A.M. Snack (78 calories)
Lunch (367 calories)
P.M. Snack (181 calories)
Dinner (569 calories)
Daily Totals:1,486 calories, 64 g protein, 179 g carbohydrate, 43 g fiber, 63 g fat, 1,613 mg sodium
To Make it 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaat breakfast plus add 18 dried walnut halves to lunch.
Day 2
Breakfast (272 calories)
A.M. Snack (167 calories)
Lunch (355 calories)
P.M. Snack (206 calories)
Dinner (504 calories)
Daily Totals:1,503 calories, 81 g protein, 105 g carbohydrate, 28 g fiber, 90 g fat, 1,613 mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto lunch and add 1 servingCucumber & Avocado Saladto dinner.
Day 3
A.M. Snack (230 calories)
Dinner (439 calories)
Daily Totals:1,501 calories, 86 g protein, 118 g carbohydrate, 31 g fiber, 81 g fat, 1,749 mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto lunch and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 4
A.M. Snack (173 calories)
P.M. Snack (141 calories)
Dinner (546 calories)
Daily Totals:1,486 calories, 68 g protein, 132 g carbohydrate, 29 g fiber, 84 g fat, 1,691 mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto lunch and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.
Day 5
A.M. Snack (105 calories)
P.M. Snack (208 calories)
Dinner (564 calories)
Daily Totals:1,521 calories, 69 g protein, 134 g carbohydrate, 32 g fiber, 83 g fat, 1,708 mg sodium
To Make it 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaplus add 1 medium apple and increase to 15 dried walnut halves at the A.M. snack.
Day 6
A.M. Snack (206 calories)
Lunch (353 calories)
P.M. Snack (224 calories)
Dinner (419 calories)
Daily Totals:1,492 calories, 80 g protein, 174 g carbohydrate, 35 g fiber, 58 g fat, 1,517 mg sodium
To Make it 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaplus add 1 servingCucumber & Avocado Saladto dinner.
Day 7
A.M. Snack (208 calories)
Dinner (441 calories)
Daily Totals:1,479 calories, 90 g protein, 159 g carbohydrate, 35 g fiber, 61 g fat, 1,671 mg sodium
To Make it 2,000 Calories:Add 15 dried walnut halves to the A.M. snack and add 1 servingBerry-Kefir Smoothieto lunch.
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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.
