If you want to enhance your protein intake and eliminate added sugars effectively, this week-long meal plan is an excellent starting point. Crafted for beginners, it includes high-protein, no-added sugar meals and snacks that are not only simple to prepare but also full of delicious flavors. With uncomplicated ingredient lists, one-pan meals, and helpful meal-prep suggestions, you’ll have all you need to stay on course.
Why This Meal Plan Works for You
This 7-day meal plan offers an average of 113 grams of protein daily from a diverse range of sources such as fish, eggs, meat, dairy, legumes, nuts, and seeds. By prioritizing protein-rich meals and snacks, this plan can help you feel satiated throughout the day while providing your body with essential nutrients for optimal functioning. In addition to boosting your protein intake, we’ve included ample fiber to support digestive health. Fiber aids in promoting regular bowel movements, enhancing satiety, stabilizing blood sugar levels, and improving heart health. With an average of 33 grams of fiber each day, you’ll savor meals with beginner-friendly ingredients like fruits, vegetables, and whole grains.
Another benefit of this plan is that it assists you in meeting your nutrient requirements while avoiding added sugars. While natural sugars are found in foods like fruits and milk, added sugars often sneak into everyday items like sauces, dressings, drinks, and flavored dairy products, leading to unintentional overconsumption. The average adult consumes 17 teaspoons of added sugar daily, surpassing the recommended limit advised by the American Heart Association. Excessive added sugar intake can heighten the risk of chronic conditions like type 2 diabetes and heart disease. By steering clear of added sugars, this plan helps maintain stable blood sugar levels and promotes overall well-being.
This 1,800-calorie meal plan can be adjusted for 1,500 and 2,000 calorie requirements to accommodate varying needs. Although we previously provided meal plans and adjustments for 1,200 calories, we’ve discontinued this practice. The 2020-2025 Dietary Guidelines for Americans indicate that restricting daily calorie intake to 1,200 is insufficient for most individuals to meet their nutritional needs and is not sustainable for long-term health.
Day 1
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Breakfast (434 Calories)
– 1 serving No-Added-Sugar Cherry Crumble
– 1 cup low-fat plain Greek yogurt
Morning Snack (109 Calories)
– 1 large boiled egg
– ½ cup raspberries
Lunch (495 calories)
– 1 serving 3-Ingredient Chicken Salad Tostadas
– ¼ cup avocado
Afternoon Snack (219 Calories)
– 1 serving Cottage Cheese Snack Jar
Dinner (427 Calories)
– 1 serving Lemon
Day 1
Breakfast (416 Calories)
– 1 serving Parmesan & Vegetable Muffin-Tin Omelets
– 1 ounce unsalted dry-roasted almonds
– ½ cup raspberries
Morning Snack (230 Calories)
– 1 serving Peanut Butter & Hemp Banana
Lunch (495 calories)
– 1 serving 3-Ingredient Chicken Salad Tostadas
– ¼ cup avocado
Afternoon Snack (287 Calories)
– 1 pear
– 2 tablespoons walnuts
Dinner (415 Calories)
– 1 serving Sheet-Pan Steak & Potatoes
Daily totals: 1,842 calories, 106g fat, 98g protein, 137g carbohydrates, 32g fiber, 1,977mg sodium
To make it 1,500 calories: Omit afternoon snack and ¼ cup avocado from lunch
To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack
Day 2
Breakfast (416 Calories)
– 1 serving Parmesan & Vegetable Muffin-Tin Omelets
– 2 tablespoons unsalted dry-roasted almonds
– ½ cup raspberries
Morning Snack (221 calories)
– 1 peach
– 2 tablespoons pistachios
Lunch (400 calories)
– 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
Afternoon Snack (230 Calories)
– 1 serving Peanut Butter & Hemp Banana
Dinner (553 Calories)
– 1 serving Green Goddess Grain Bowl
Daily totals: 1,820 calories, 98g fat, 95g protein, 156g carbohydrates, 32g fiber, 1,384mg sodium
To make it 1,500 calories: Omit afternoon snack and 1 peach from the morning snack
To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack
Day 3
Breakfast (416 Calories)
– 1 serving Parmesan & Vegetable Muffin-Tin Omelets
– 2 tablespoons unsalted dry-roasted almonds
– ½ cup raspberries
Morning Snack (205 Calories)
– 1 serving Yogurt with Blueberries
– 1 tablespoon chia seeds
Lunch (400 calories)
– 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
Afternoon Snack (219 Calories)
– 1 serving Cottage Cheese Snack Jar
Dinner (436 Calories)
– 1 serving Charred Shrimp, Pesto & Quinoa Bowls
Evening Snack (101 Calories)
– 1 pear
Daily totals: 1,777 calories, 81g fat, 130g protein, 145g carbohydrates, 36g fiber, 1,871mg sodium
To make it 1,500
Daily Summary:
– Breakfast: Savory Herbed Oatmeal with Tomato & Sausage, ½ cup raspberries (423 calories)
– Morning Snack: Yogurt with Blueberries, 1 tablespoon chia seeds (205 calories)
– Lunch: Arugula & Cucumber Salad with Tuna, ¼ cup avocado (290 calories)
– Afternoon Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
– Dinner: Sheet Pan Balsamic Parmesan Chicken and Vegetables, 1 cup quinoa (646 calories)
Total: 1,779 calories, 87g fat, 126g protein, 131g carbohydrates, 31g fiber, 2,204 mg sodium
Adjustments:
– To make it 1,500 calories: Remove ¼ cup avocado from lunch and the afternoon snack
– To make it 2,000 calories: Add 1 serving Peanut Butter & Hemp Banana
Meal Prep Tips:
– Prepare Parmesan & Vegetable Muffin-Tin Omelets for breakfast on Days 2-4
– Make Spinach & Feta Turkey Meatballs with Herbed Quinoa for lunch on Days 3-5
– Create Cottage Cheese Snack Jar for snacks on Days 1 and 4
– Prepare Cottage Cheese Snack Jar with Fruit for snacks on Days 6 and 7
FAQs:
– Can I mix and match meals? Yes, feel free to substitute with other healthy options.
– Can I eat the same breakfast or lunch every day? Yes, the recipes offer similar calorie ranges.
– Why no 1,200 calorie modification? It’s not recommended for most people’s nutritional needs.
Key Protein Sources:
– Fish, poultry, meat, eggs, tofu, legumes, nuts, seeds, dairy, quinoa
Benefits of Protein:
– Supports cell structure and function, muscle building, tissue repair, growth, and development
– Regulates bodily processes, boosts immunity, balances blood sugar, promotes satiety
– Helps with weight management and overall health optimization.
The lifestyle goal being targeted is analyzed for accuracy using the nutrition database, ESHA Food Processor. Since nutritional needs vary from person to person, we recommend using these plans as inspiration and adjusting them as you see fit. You can find the original article on EATINGWELL.
