While you can’t necessarily “boost” your immune system, you can practice healthy habits that help your immune system function to the best of its ability. Eating a balanced diet, getting adequate sleep and reducing stress as much as possible can all help support your immune system naturally, no crazy supplements or expensive “superfoods” needed. And while a healthy diet certainly doesn’t hurt, if you’re trying to prevent a cold, the flu or COVID-19, proper hand-washing, not touching your face and following theguidelines from the Centers for Disease Control and Preventionare what can actually help.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 YouThis healthy, balanced meal plan helps to support a healthy immune system while delivering the comfort you crave from food, plus it uses pantry staples that you likely already have in your kitchen.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.Read More:How to Actually Support You Immune System & Not Get SickWhat Does Your Immune System Do?The immune system is our body’s natural protector against infection. White blood cells, antibodies and several different organs work together to recognize harmful bacteria and foreign invaders and in turn eliminate them. The immune system also remembers infections and learns from them, so if you’re exposed to the same infection later, your immune system is better equipped to fight that specific invader again in the future.How to Strengthen Your Immune SystemTo help support your immune system to the best of its ability, continue to practice healthy behaviors like getting plenty of rest and quality sleep, reduce stress, eat a healthy balanced diet and drink plenty ofwater. Plus, consider getting outside for a walk— research shows that vitamin D, which our bodies can make from sunlight, can help improve our immune system.Food to Eat for a Healthy Immunity:Focusing on foods that contain thesenutrientsmay help support a healthy immune system. But remember, the best defense against colds and viruses is good hygiene practices (washing your hands regularly, not touching your face), avoiding sick people and staying home yourself if you feel ill.Vitamin C:Although it won’t prevent a cold, research shows that vitamin C may decrease the duration of a cold, so fill up on citrus, strawberries, kiwi, cantaloupe and bell peppers.Zinc:Found in beef, beans and fortified grains, this mineral helps produce infection-fighting white blood cells. Aim to get this nutrient from food rather than a supplement, as research shows that zinc in too-large amounts (like what you find in supplements) can inhibit the immune system and even be toxic.Vitamin D:This fat-soluble vitamin is absorbed best when we get it from 10 to 15 minutes of direct sun exposure. Food sources include fortified dairy and fatty fish, like salmon. Vitamin D supplements may be warranted for people living in regions with long winters and thus less sunlight, but speak to your doctor or a dietitian beforehand.How to Meal-Prep Your Week of MealsDo these simple meal-prep steps ahead of time to get ahead for the workweek.PrepareMuffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheeseto have for breakfast throughout the week.AssembleSweet Potato, Kale & Chicken Salad with Peanut Dressingto have for lunch on Days 2 through 5.Whip upBalsamic Vinaigretteto have throughout the week.Day 1Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (216 calories)1 medium orange2 Tbsp. unsalted dry-roasted almondsLunch (304 calories)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (249 calories)1 medium apple3 Tbsp. unsalted dry-roasted almondsDinner (429 calories)1 servingShrimp Pasta SaladDaily Totals:1,503 calories, 75 g protein, 190 g carbohydrates, 41 g fiber, 60 g fat, 895 mg sodiumTo make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 clementine plus 1 servingEverything Bagel Avocado Toastto lunch.Day 2Breakfast (261 calories)1 servingMuffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium appleA.M. Snack (62 calories)1 cup blackberriesLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (77 calories)1 cup sliced cucumber1 orangeDinner (716 calories)1 servingVegan Coconut Chickpea Curry1 servingGuacamole Chopped SaladDaily Totals:1,509 calories, 62 g protein, 178 g carbohydrates, 43 g fiber, 66 g fat, 1,694 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, and add 1/4 cup hummus to P.M. snack.Day 3Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (145 calories)2/3 cup raspberries2 Tbsp. unsalted dry-roasted almondsLunch (392 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (186 calories)1/2 cup blackberries3 Tbsp. unsalted dry-roasted almondsDinner (452 calories)1 servingPesto Ravioli with Spinach & Tomatoes2 cups mixed greens1 Tbsp.Balsamic VinaigretteDaily Totals:1,480 calories, 72 g protein, 151 g carbohydrates, 35 g fiber, 73 g fat, 1,120 mg sodiumTo make it 1,500 calories:Remove the almonds from both A.M. and P.M. snacks.To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter and 1 clementine to breakfast, and add 1 large pear to lunch.Day 4Breakfast (479 calories)1 servingOld-Fashioned Oatmeal1 medium apple1/4 cup chopped walnuts1 Tbsp. ground flaxseedA.M. Snack (131 calories)1 large pearLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (62 calories)1 medium orangeDinner (415 calories)1 servingBaked Eggs in Tomato Sauce with Kale1 slice whole-wheat bread, toastedDaily Totals:1,480 calories, 69 g protein, 174 g carbohydrates, 36 g fiber, 63 g fat, 1,506 mg sodiumTo make it 1,500 calories:Remove the apple at breakfast.To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.Day 5Breakfast (261 calories)1 servingMuffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium appleA.M. Snack (286 calories)1 large pear3 Tbsp. unsalted dry-roasted almondsLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (216 calories)1 medium orange3 Tbsp. unsalted dry-roasted almondsDinner (365 calories)1 servingClassic Chicken Soup2 cups mixed greens1 Tbsp.Balsamic VinaigretteDaily Totals:1,521 calories, 85 g protein, 157 g carbohydrates, 36 g fiber, 67 g fat, 1,611 mg sodiumMeal-Prep Tip:Reserve 2 servings ofClassic Chicken Soupto have for lunch on Days 6 and 7.To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 tsp. unsalted butter to breakfast, and add 1 cup nonfat plain Greek yogurt with 1/4 cup chopped walnuts to A.M. snack.Day 6Breakfast (220 calories)1 servingOld-Fashioned Oatmeal1 Tbsp. chopped walnuts1 1/2 tsp. ground flaxseedA.M. Snack (271 calories)3/4 cup nonfat plain Greek yogurt1 large peach2 Tbsp. unsalted dry-roasted almondsLunch (335 calories)1 servingClassic Chicken Soup1 medium orangeP.M. Snack (181 calories)1 small apple2 Tbsp. unsalted dry-roasted almondsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,478 calories, 82 g protein, 205 g carbohydrates, 46 g fiber, 43 g fat, 1,266 mg sodiumTo make it 2,000 calories:Increase to 5 Tbsp. chopped walnuts at breakfast, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.Day 7Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (234 calories)1 large pear2 Tbsp. unsalted dry-roasted almondsLunch (335 calories)1 servingClassic Chicken Soup1 medium orangeP.M. Snack (190 calories)1 clementine3 Tbsp. unsalted dry-roasted almonds .Dinner (418 calories)1 servingAmerican GoulashDaily Totals:1,481 calories, 84 g protein, 187 g carbohydrates, 36 g fiber, 54 g fat, 1,315 mg sodiumTo make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 servingEverything Bagel Avocado Toastto lunch.Don’t Miss!Immune-Boosting Myths BustedCoronavirus and Your Well-BeingHealthy Immunity RecipesWas 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.
While you can’t necessarily “boost” your immune system, you can practice healthy habits that help your immune system function to the best of its ability. Eating a balanced diet, getting adequate sleep and reducing stress as much as possible can all help support your immune system naturally, no crazy supplements or expensive “superfoods” needed. And while a healthy diet certainly doesn’t hurt, if you’re trying to prevent a cold, the flu or COVID-19, proper hand-washing, not touching your face and following theguidelines from the Centers for Disease Control and Preventionare what can actually help.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 YouThis healthy, balanced meal plan helps to support a healthy immune system while delivering the comfort you crave from food, plus it uses pantry staples that you likely already have in your kitchen.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.Read More:How to Actually Support You Immune System & Not Get SickWhat Does Your Immune System Do?The immune system is our body’s natural protector against infection. White blood cells, antibodies and several different organs work together to recognize harmful bacteria and foreign invaders and in turn eliminate them. The immune system also remembers infections and learns from them, so if you’re exposed to the same infection later, your immune system is better equipped to fight that specific invader again in the future.How to Strengthen Your Immune SystemTo help support your immune system to the best of its ability, continue to practice healthy behaviors like getting plenty of rest and quality sleep, reduce stress, eat a healthy balanced diet and drink plenty ofwater. Plus, consider getting outside for a walk— research shows that vitamin D, which our bodies can make from sunlight, can help improve our immune system.Food to Eat for a Healthy Immunity:Focusing on foods that contain thesenutrientsmay help support a healthy immune system. But remember, the best defense against colds and viruses is good hygiene practices (washing your hands regularly, not touching your face), avoiding sick people and staying home yourself if you feel ill.Vitamin C:Although it won’t prevent a cold, research shows that vitamin C may decrease the duration of a cold, so fill up on citrus, strawberries, kiwi, cantaloupe and bell peppers.Zinc:Found in beef, beans and fortified grains, this mineral helps produce infection-fighting white blood cells. Aim to get this nutrient from food rather than a supplement, as research shows that zinc in too-large amounts (like what you find in supplements) can inhibit the immune system and even be toxic.Vitamin D:This fat-soluble vitamin is absorbed best when we get it from 10 to 15 minutes of direct sun exposure. Food sources include fortified dairy and fatty fish, like salmon. Vitamin D supplements may be warranted for people living in regions with long winters and thus less sunlight, but speak to your doctor or a dietitian beforehand.How to Meal-Prep Your Week of MealsDo these simple meal-prep steps ahead of time to get ahead for the workweek.PrepareMuffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheeseto have for breakfast throughout the week.AssembleSweet Potato, Kale & Chicken Salad with Peanut Dressingto have for lunch on Days 2 through 5.Whip upBalsamic Vinaigretteto have throughout the week.Day 1Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (216 calories)1 medium orange2 Tbsp. unsalted dry-roasted almondsLunch (304 calories)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (249 calories)1 medium apple3 Tbsp. unsalted dry-roasted almondsDinner (429 calories)1 servingShrimp Pasta SaladDaily Totals:1,503 calories, 75 g protein, 190 g carbohydrates, 41 g fiber, 60 g fat, 895 mg sodiumTo make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 clementine plus 1 servingEverything Bagel Avocado Toastto lunch.Day 2Breakfast (261 calories)1 servingMuffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium appleA.M. Snack (62 calories)1 cup blackberriesLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (77 calories)1 cup sliced cucumber1 orangeDinner (716 calories)1 servingVegan Coconut Chickpea Curry1 servingGuacamole Chopped SaladDaily Totals:1,509 calories, 62 g protein, 178 g carbohydrates, 43 g fiber, 66 g fat, 1,694 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, and add 1/4 cup hummus to P.M. snack.Day 3Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (145 calories)2/3 cup raspberries2 Tbsp. unsalted dry-roasted almondsLunch (392 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (186 calories)1/2 cup blackberries3 Tbsp. unsalted dry-roasted almondsDinner (452 calories)1 servingPesto Ravioli with Spinach & Tomatoes2 cups mixed greens1 Tbsp.Balsamic VinaigretteDaily Totals:1,480 calories, 72 g protein, 151 g carbohydrates, 35 g fiber, 73 g fat, 1,120 mg sodiumTo make it 1,500 calories:Remove the almonds from both A.M. and P.M. snacks.To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter and 1 clementine to breakfast, and add 1 large pear to lunch.Day 4Breakfast (479 calories)1 servingOld-Fashioned Oatmeal1 medium apple1/4 cup chopped walnuts1 Tbsp. ground flaxseedA.M. Snack (131 calories)1 large pearLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (62 calories)1 medium orangeDinner (415 calories)1 servingBaked Eggs in Tomato Sauce with Kale1 slice whole-wheat bread, toastedDaily Totals:1,480 calories, 69 g protein, 174 g carbohydrates, 36 g fiber, 63 g fat, 1,506 mg sodiumTo make it 1,500 calories:Remove the apple at breakfast.To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.Day 5Breakfast (261 calories)1 servingMuffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium appleA.M. Snack (286 calories)1 large pear3 Tbsp. unsalted dry-roasted almondsLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (216 calories)1 medium orange3 Tbsp. unsalted dry-roasted almondsDinner (365 calories)1 servingClassic Chicken Soup2 cups mixed greens1 Tbsp.Balsamic VinaigretteDaily Totals:1,521 calories, 85 g protein, 157 g carbohydrates, 36 g fiber, 67 g fat, 1,611 mg sodiumMeal-Prep Tip:Reserve 2 servings ofClassic Chicken Soupto have for lunch on Days 6 and 7.To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 tsp. unsalted butter to breakfast, and add 1 cup nonfat plain Greek yogurt with 1/4 cup chopped walnuts to A.M. snack.Day 6Breakfast (220 calories)1 servingOld-Fashioned Oatmeal1 Tbsp. chopped walnuts1 1/2 tsp. ground flaxseedA.M. Snack (271 calories)3/4 cup nonfat plain Greek yogurt1 large peach2 Tbsp. unsalted dry-roasted almondsLunch (335 calories)1 servingClassic Chicken Soup1 medium orangeP.M. Snack (181 calories)1 small apple2 Tbsp. unsalted dry-roasted almondsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,478 calories, 82 g protein, 205 g carbohydrates, 46 g fiber, 43 g fat, 1,266 mg sodiumTo make it 2,000 calories:Increase to 5 Tbsp. chopped walnuts at breakfast, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.Day 7Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (234 calories)1 large pear2 Tbsp. unsalted dry-roasted almondsLunch (335 calories)1 servingClassic Chicken Soup1 medium orangeP.M. Snack (190 calories)1 clementine3 Tbsp. unsalted dry-roasted almonds .Dinner (418 calories)1 servingAmerican GoulashDaily Totals:1,481 calories, 84 g protein, 187 g carbohydrates, 36 g fiber, 54 g fat, 1,315 mg sodiumTo make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 servingEverything Bagel Avocado Toastto lunch.Don’t Miss!Immune-Boosting Myths BustedCoronavirus and Your Well-BeingHealthy Immunity Recipes
While you can’t necessarily “boost” your immune system, you can practice healthy habits that help your immune system function to the best of its ability. Eating a balanced diet, getting adequate sleep and reducing stress as much as possible can all help support your immune system naturally, no crazy supplements or expensive “superfoods” needed. And while a healthy diet certainly doesn’t hurt, if you’re trying to prevent a cold, the flu or COVID-19, proper hand-washing, not touching your face and following theguidelines from the Centers for Disease Control and Preventionare what can actually help.
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
This healthy, balanced meal plan helps to support a healthy immune system while delivering the comfort you crave from food, plus it uses pantry staples that you likely already have in your kitchen.
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.
Read More:How to Actually Support You Immune System & Not Get Sick
What Does Your Immune System Do?
The immune system is our body’s natural protector against infection. White blood cells, antibodies and several different organs work together to recognize harmful bacteria and foreign invaders and in turn eliminate them. The immune system also remembers infections and learns from them, so if you’re exposed to the same infection later, your immune system is better equipped to fight that specific invader again in the future.
How to Strengthen Your Immune System
To help support your immune system to the best of its ability, continue to practice healthy behaviors like getting plenty of rest and quality sleep, reduce stress, eat a healthy balanced diet and drink plenty ofwater. Plus, consider getting outside for a walk— research shows that vitamin D, which our bodies can make from sunlight, can help improve our immune system.
Food to Eat for a Healthy Immunity:
Focusing on foods that contain thesenutrientsmay help support a healthy immune system. But remember, the best defense against colds and viruses is good hygiene practices (washing your hands regularly, not touching your face), avoiding sick people and staying home yourself if you feel ill.
How to Meal-Prep Your Week of Meals
Do these simple meal-prep steps ahead of time to get ahead for the workweek.
Day 1
Breakfast (304 calories)
A.M. Snack (216 calories)
Lunch (304 calories)
P.M. Snack (249 calories)
Dinner (429 calories)
Daily Totals:1,503 calories, 75 g protein, 190 g carbohydrates, 41 g fiber, 60 g fat, 895 mg sodium
To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 clementine plus 1 servingEverything Bagel Avocado Toastto lunch.
Day 2
Breakfast (261 calories)
A.M. Snack (62 calories)
Lunch (393 calories)
P.M. Snack (77 calories)
Dinner (716 calories)
Daily Totals:1,509 calories, 62 g protein, 178 g carbohydrates, 43 g fiber, 66 g fat, 1,694 mg sodium
To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, and add 1/4 cup hummus to P.M. snack.
Day 3
A.M. Snack (145 calories)
Lunch (392 calories)
P.M. Snack (186 calories)
Dinner (452 calories)
Daily Totals:1,480 calories, 72 g protein, 151 g carbohydrates, 35 g fiber, 73 g fat, 1,120 mg sodium
To make it 1,500 calories:Remove the almonds from both A.M. and P.M. snacks.
To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter and 1 clementine to breakfast, and add 1 large pear to lunch.
Day 4
Breakfast (479 calories)
A.M. Snack (131 calories)
P.M. Snack (62 calories)
Dinner (415 calories)
Daily Totals:1,480 calories, 69 g protein, 174 g carbohydrates, 36 g fiber, 63 g fat, 1,506 mg sodium
To make it 1,500 calories:Remove the apple at breakfast.
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.
Day 5
A.M. Snack (286 calories)
P.M. Snack (216 calories)
Dinner (365 calories)
Daily Totals:1,521 calories, 85 g protein, 157 g carbohydrates, 36 g fiber, 67 g fat, 1,611 mg sodium
Meal-Prep Tip:Reserve 2 servings ofClassic Chicken Soupto have for lunch on Days 6 and 7.
To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 tsp. unsalted butter to breakfast, and add 1 cup nonfat plain Greek yogurt with 1/4 cup chopped walnuts to A.M. snack.
Day 6
Breakfast (220 calories)
A.M. Snack (271 calories)
Lunch (335 calories)
P.M. Snack (181 calories)
Dinner (472 calories)
Daily Totals:1,478 calories, 82 g protein, 205 g carbohydrates, 46 g fiber, 43 g fat, 1,266 mg sodium
To make it 2,000 calories:Increase to 5 Tbsp. chopped walnuts at breakfast, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.
Day 7
A.M. Snack (234 calories)
P.M. Snack (190 calories)
Dinner (418 calories)
Daily Totals:1,481 calories, 84 g protein, 187 g carbohydrates, 36 g fiber, 54 g fat, 1,315 mg sodium
To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 servingEverything Bagel Avocado Toastto 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.
