| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M SNACK | LUNCH/ P.M. SNACK | DINNER |
| Yogurt & cherries/ Bell pepper & hummus | Sandwich/ Banana & nut butter | Salmon & vegetables |
| Overnight oats/ Blackberries | Lentil salad/ Granola bar | Chicken fajitas |
| Overnight oats/ Almonds | Lentil salad/ Yogurt & blueberries | Falafel & salad |
| Smoothie/ Granola bar | Lentil salad/ Apple | Pork tenderloin & rice |
| Overnight oats/ Banana | Lentil salad/ Almonds | Chicken casserole & salad |
| Overnight oats/ Almonds & raspberries | Chicken casserole/ Yogurt & blackberries | Shrimp pasta |
| Smoothie/ Granola bar | Chicken casserole/ Yogurt & blackberries | Tacos & salad |
Day 1
Breakfast (347 calories)
- 1 cup nonfat plain strained yogurt, such as Greek-style
- ½ cup chopped cherries
- ¼ cup sliced almonds
Morning Snack (129 calories)
- 1 large bell pepper, sliced
- 3 Tbsp. hummus
Lunch (376 calories)
Afternoon Snack (203 calories)
- 1 medium banana
- 1 Tbsp. almond butter
Dinner (433 calories)
Daily Totals: 1,488 calories, 59g fat, 94g protein, 158g carbohydrate, 33g fiber, 970mg sodium
Make it 2,000 calories: Increase to 3 Tbsp. almond butter at P.M. snack, add 1 serving Greek Salad with Avocado to dinner and add 1 medium peach as an evening snack.
Day 2
Breakfast (353 calories)
Morning Snack (62 calories)
Lunch (380 calories)
Afternoon Snack (285 calories)
Dinner (413 calories)
Daily Totals: 1,493 calories, 59g fat, 69g protein, 187g carbohydrate, 30g fiber, 1,284mg sodium
Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 plum to lunch and add 1 serving Guacamole Chopped Salad to dinner.
Day 3
Breakfast (353 calories)
Morning Snack (154 calories)
- 20 unsalted dry-roasted almonds
Lunch (380 calories)
Afternoon Snack (121 calories)
- ¾ cup nonfat plain strained yogurt, such as Greek-style
- ¼ cup blueberries
Dinner (498 calories)
Daily Totals: 1,506 calories, 62g fat, 74g protein, 176g carbohydrate, 36g fiber, 1,522mg sodium
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast, add 1 medium banana to A.M. snack and add 2 Tbsp. chopped walnuts to P.M. snack.
Day 4
Breakfast (295 calories)
Morning Snack (285 calories)
Lunch (380 calories)
Afternoon Snack (95 calories)
Dinner (426 calories)
Daily Totals: 1,481 calories, 42g fat, 81g protein, 206g carbohydrate, 32g fiber, 1,161mg sodium
Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast, and add 1 serving Everything Bagel Avocado Toast and 2 Tbsp. natural peanut butter to P.M. snack.
Day 5
Breakfast (353 calories)
Morning Snack (105 calories)
Lunch (380 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (474 calories)
Meal-Prep Tip: Reserve 2 servings Creamy Chicken, Mushroom & Spinach Skillet Casserole to have for lunch on Days 6 and 7.
Daily Totals: 1,518 calories, 76g fat, 64g protein, 160g carbohydrate, 30g fiber, 1,393mg sodium
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 6
Breakfast (353 calories)
Morning Snack (202 calories)
- 20 unsalted dry-roasted almonds
- ¾ cup raspberries
Lunch (367 calories)
Afternoon Snack (161 calories)
- 1 cup blackberries
- ¾ cup nonfat plain strained yogurt, such as Greek-style
Dinner (403 calories)
Daily Totals: 1,487 calories, 58g fat, 86g protein, 173g carbohydrate, 37g fiber, 1,078mg sodium
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add 1 serving Caprese Salad with Cherry Tomatoes to dinner.
Day 7
Breakfast (295 calories)
Morning Snack (285 calories)
Lunch (367 calories)
Afternoon Snack (103 calories)
- ⅔ cup nonfat plain strained yogurt, such as Greek-style
- ¼ cup blackberries
Dinner (473 calories)
Daily Totals: 1,523 calories, 52g fat, 71g protein, 213g carbohydrate, 36g fiber, 1,506mg sodium
Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to breakfast, add 1 medium banana to A.M. snack and add 1/2 an avocado, sliced, to dinner.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious low-sodium recipes.
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Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 347 calories while the lunches span 367 to 380 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a modification for 1,200 calories?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.
Health Benefits of the DASH Diet
The DASH diet is similar to the Mediterranean diet, as it also emphasizes a high intake of fruits, vegetables, whole grains, legumes and lean proteins while limiting processed foods, refined grains and excess sodium. Adherence to this dietary pattern has been shown to reduce hypertension, improve heart health and help with weight management by reducing sodium and increasing beneficial vitamins and minerals. Watching your sodium intake is important for healthy blood pressure, and focusing on foods to eat more of is just as beneficial. Incorporating principles of the DASH diet and eating more foods high in potassium, magnesium and calcium all play a role in lowering and maintaining healthy blood pressure.
Exercise can also significantly lower blood pressure, so aim to move your body in whatever way feels best. A 4-week walking plan is a great place to start. Even a minimal amount of weight loss can improve blood pressure, improve blood sugar control and lower your risk of developing type 2 diabetes.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal 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.
