| Mass at a glance | ||
|---|---|---|
| Breakfast/ on the snack | Lunch/ pm snack | Dinner/ late -evening snack |
| Breakfast shell/ yogurt, raspberries and almonds | Carnea tuna salad/ almonds | Chicken and sweet potato soup and salad/ chocolate cashew |
| Overnight stay oats & kefir/ apple & nut butter | Chicken and sweet potato soup/ strawberries | Salate and salad/ chocolate-cashew |
| Overnight stay oats & kefir/ pear | Chicken and sweet potato soup/ apple & nut butter | Chicken & vegetables/ orange |
| Overnight stay oats/ yogurt, fruit and almonds | Chicken & sweet potato soup/ apple | Shrimp shell/ chocolate -cashew |
| Overnight stay oats/ yogurt, fruit and almonds | Chicken & sweet potato soup/ apple | Tofu & broccoli/ chocolate -cashew |
| Breakfast shell/ yogurt, fruit and almonds | Chickpeas -chicken salad/ banana | Chicken with beans/ apple |
| Breakfast shell/ yogurt, fruit and almonds | Chicken spinach salad/ almonds | Fischtacos & herbal salad/ apple |
Day 1
Ali Redmond
Breakfast (396 calories)
Morning snack (205 calories)
- 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
- ¼ cup of raspberries
- 3 el. Cut almonds
Lunch (439 calories)
Afternoon snack (206 calories)
- ¼ cup of unsalted, dry roasted almonds
Dinner (397 calories)
Evening snack (150 calories)
Meal-prep-tip: Reserve 4 portions that have Moroccan -inspired chicken & sweet potato soup on the days 2 to 5 for lunch for lunch.
Daily total number: 1,793 calories, 93g fat, 19g saturated fat, 95 g protein, 160 g carbohydrate, 42 g fiber, 1,852 mg sodium.
To do 1,500 calories: Reduce to 1 tablespoon. Slices sliced almonds on the -Snack, switch PM snack to 1 plum and reduce to 1 to serve on dark chocolate -cashew clusters during evening snack.
To make 2,000 calories: Add 2 tablespoons. Natural peanut butter to the apple at lunch.
Day 2
Breakfast (398 calories)
Morning snack (200 calories)
- 1 middle apple
- 1 el. Natural peanut butter
Lunch (482 calories)
Afternoon snack (27 calories)
- ½ cup of strawberries cut
Dinner (554 calories)
Evening snack (150 calories)
Daily total number: 1,810 calories, 83 g fat, 19g saturated fat, 100 g protein, 179 g carbohydrate, 35 g fiber, 2,015 mg sodium.
To do 1,500 calories: Switch to 1 plum on the snack and leave out the evening snack.
To make 2,000 calories: Add ¼ cup of unsalted, dry roasted almonds to the PM snack.
Day 3
Rachel Marek, food stylist: Holly Dreesman
Breakfast (398 calories)
Morning snack (131 calories)
Lunch (482 calories)
Afternoon snack (305 calories)
- 1 middle apple
- 2 el. Natural peanut butter
Dinner (423 calories)
Evening snack (62 calories)
Daily total number: 1,800 calories, 67 g fat, 13g saturated fat, 89 g protein, 222 g carbohydrate, 39 g fiber, 1,975 mg sodium.
To do 1,500 calories: Switch to 1 medium -sized peach on the snack and leave out the peanut butter on the PM snack.
To make 2,000 calories: Add ¼ cup of unsalted, dry roasted almonds to the AM snack.
Day 4
Breakfast (398 calories)
Morning snack (205 calories)
- 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
- ¼ cup of raspberries
- 3 el. Cut almonds
Lunch (482 calories)
Afternoon snack (95 calories)
Dinner (460 calories)
Evening snack (150 calories)
Daily total number: 1,789 calories, 71g fat, 13g saturated fat, 104 g protein, 199g carbohydrate, 38 g fiber, 2,117 mg sodium.
To do 1,500 calories: Change the snack in 1 medium peach and leave out the evening snack.
To make 2,000 calories: Add 2 tablespoons. Natural peanut butter to the PM snack.
Day 5
Photographer: Greg Dupree, food stylist: Chelsea room, Requisite -Stylist: Hannah Greenwood
Breakfast (398 calories)
Morning snack (205 calories)
- 1 (5.3-oz.) Not fat-free, simple yogurt in Greek style in the Greek style
- ¼ cup of raspberries
- 3 el. Cut almonds
Lunch (482 calories)
Afternoon snack (95 calories)
Dinner (459 calories)
Evening snack (150 calories)
Daily total number: 1,788 calories, 73 g fat, 13g saturated fat, 93 g protein, 207 g carbohydrate, 36 g fiber, 2,113 mg sodium.
To do 1,500 calories: Change the snack in 1 medium peach and leave out the evening snack.
To make 2,000 calories: Add 2 tablespoons. Natural peanut butter to the PM snack.
Day 6
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Requisite -Stylist: Christina Brockman
Breakfast (396 calories)
Morning snack (187 calories)
- 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
- ½ cup of raspberries
- 2 el. Cut almonds
Lunch (424 calories)
Afternoon snack (105 calories)
Dinner (581 calories)
Evening snack (95 calories)
Daily total number: 1,788 calories, 78 g fat, 14 g saturated fat, 105 g protein, 181 g carbohydrate, 42 g fiber, 1,882 mg sodium.
To do 1,500 calories: On the snack in 1 plum, PM snack in half a cup of blueberries and evening snack to ½ cup of strawberries.
To make 2,000 calories: Add 2 tablespoons. Natural peanut butter to the PM snack.
Day 7
Breakfast (396 calories)
Morning snack (205 calories)
- 1 (5.3-oz.) Not fat-critical container (Greek) yogurt (Greek style)
- ¼ cup of raspberries
- 3 el. Cut almonds
Lunch (448 calories)
Afternoon snack (206 calories)
- ¼ cup of unsalted, dry roasted almonds
Dinner (433 calories)
Evening snack (95 calories)
Daily total number: 1,782 calories, 88 g fat, 14 g saturated fat, 97 g protein, 168 g carbohydrate, 43 g fiber, 1,738 mg sodium.
To do 1,500 calories: Leave out almonds in slices in slices and change the PM snack to 1 plum.
To make 2,000 calories: Add 1 medium orange to the PM snack and add 2 portions of Dark Chocolate Cashew Cluster to the evening snack.
Frequently asked questions
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Is it okay to mix and combine meals when there is one that I don’t like?Yes! This menu should serve as inspiration. It does not have to be followed exactly to use the advantages. When choosing recipes, we ensured that the calories, fiber, protein and sodium check the parameters of this plan and are within our sodium boundaries. If you make a recipe exchange, it can be helpful to select a recipe with similar calorie, fiber, protein and sodium levels. Further inspiration can be found in these delicious heart -healthy and fiber -rich recipes.
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Can I eat the same breakfast or lunch every day?In any case, it is okay to eat the same breakfast or lunch every day. Breakfast range from 396 to 398, while lunch includes 424 to 482 calories. These areas are pretty close. However, if you monitor your calories or other nutrients such as protein, you may want to set one or two snacks.
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Why is there no change for 1,200 calories?In our menu, we no longer offer any changes for 1,200 calorie days. Nutrition guidelines 2020-2025 For Americans suggest that the restriction of calories to 1,200 a day is too low for most people to meet their nutritional needs, and not sustainable for long-term health and well-being.
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What are the side effects of high cholesterol levels?If you remain untreated, a high cholesterol level plaque causes a hard and wax -like substance to build up in the arteries. Plaque structure narrows the arteries and leads to a reduced blood flow and an increased risk of heart attack. High cholesterol levels increases the risk of heart diseases and strokes.
Health advantages of anti -inflammatory diet
The anti -inflammatory diet is very similar to the popular Mediterranean diet. Both eating styles emphasize nutrient-rich fruits and vegetables as well as healthy fats from nuts, seeds and fishing and limited fried and ultra-processed food and excess sugar. Studies show that anti -inflammatory diet has many health benefits, including improved heart health. A study showed that participants who followed an anti -inflammatory nutrition plan experienced fewer cardiac events than participants who did not regularly ate anti -inflammatory food. The researchers also found that those who ate food who can increase inflammation, such as refined grains and drinks with a high sugar, higher stroke rate, heart disease and heart attacks.
Many people with high cholesterol levels were probably said that he should eat more fiber. And yet only 7% of adults in the United States reach their daily fiber goals. The recommended daily fiber intake is 25 grams for women and 38 grams for men. Fibers are found in fruit, vegetables, whole grains, legumes, nuts and seeds. If you have a high cholesterol level, prioritization of fiber is important because fiber can help reduce cholesterol levels. Soluble fiber that can be found in food such as oats, Brussels sprouts and beans form a gel -like substance that leads through the digestive tract. Soluble fiber binds fat and cholesterol in the blood and helps to remove it from the body, which leads to an improved cholesterol level. This seven -day heart -healthy plan offers an average of 39 grams of fiber per day to improve cholesterol levels.
How we create food plans
Registered nutritionists create thoughtful Eatingwell’s Meals plans to follow and be delicious. Each menu fulfills certain parameters, depending on the state of health and/or the lifestyle goal it aims, and is analyzed with the help of the food database ESHA food cover for accuracy. Since the nutritional needs differ from person to person, we encourage them to use these plans as inspiration and adapt them at will.
Dig deeper
What happens to your body when you eat too much fiber?
The Mediterranean diet was described as a healthiest diet for the 8th year in a row. Here is the reason why
