Plan Description: This 7-day meal plan is designed to provide either 1,500 calories or can be adjusted for 2,000 calories as needed. Each day’s menu includes a minimum of 74 grams of protein and 22 grams of fiber to sustain energy levels. The emphasis of this plan is on incorporating complex carbohydrates and natural sugars, excluding any added sugars.
Many people unknowingly consume excessive amounts of added sugars. The average American adult intakes 17 teaspoons (68 grams) of added sugar per day, well above the American Heart Association’s recommended maximum of 6 teaspoons for females and 9 for males. This meal plan offers a variety of delicious dishes that deliver sustained energy and stable blood sugar without the use of added sugars. While quick energy can be derived from sugar, it often results in subsequent blood sugar crashes, leading to increased fatigue and irritability.
Although it’s not necessary to completely eliminate added sugars from your diet, focusing on regular meals and snacks rich in complex carbohydrates combined with proteins and healthy fats can help sustain energy throughout the day. This meal plan outlines a week’s worth of flavorful recipes aimed at providing long-lasting energy by incorporating nutrient-rich foods that prevent blood sugar spikes and crashes.
Meal Overview:
– Day 1: Avocado & Kale Omelet, Chickpea Tuna Salad, Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
– Day 2: Quinoa & Chia Oatmeal Mix, Chicken & White Bean Soup, BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
Each day’s total calorie count is provided, along with the breakdown of fats, proteins, carbohydrates, fiber, and sodium. Adjustments for a 2,000-calorie intake are also suggested for certain meals by increasing portion sizes or adding additional items.
Clarke, Food Stylist/Emily Nabors Hall
Breakfast (310 calories)
– 1 serving of Quinoa & Chia Oatmeal Mix
– 1/2 cup of low-fat plain Greek yogurt
– 1/2 cup of sliced strawberries
– 1 cup of coffee with 1 tablespoon of half-and-half
Morning Snack (233 calories)
– 1/2 cup of hummus
– 1/2 cup of baby carrots
Lunch (368 calories)
– 1 serving of Chicken & White Bean Soup
– 1 slice of whole-wheat baguette
Afternoon Snack (271 calories)
– 1 cup of blackberries
– 1/2 cup of unsalted roasted almonds
– 1 cup of green tea
Dinner (323 calories)
– 1 serving of Sweet Potato & Black Bean Chili
Daily Totals: 1,504 calories, 51g fat, 91g protein, 187g carbohydrates, 49g fiber, 1,812mg sodium
To make it 2,000 calories: Increase the yogurt to 1 cup at breakfast, increase the hummus and carrots to 1 cup at the morning snack, and increase the almonds to 1/2 cup at the afternoon snack.
Day 4
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (310 calories)
– 1 serving of Quinoa & Chia Oatmeal Mix
– 1/2 cup of low-fat plain Greek yogurt
– 1/2 cup of sliced strawberries
– 1 cup of coffee with 1 tablespoon of half-and-half
Morning Snack (305 calories)
– 1 medium apple
– 2 tablespoons of natural peanut butter
Lunch (368 calories)
– 1 serving of Chicken & White Bean Soup
– 1 slice of whole-wheat baguette
Afternoon Snack (195 calories)
– 3 cups of air-popped popcorn
– 1 tablespoon of melted unsalted butter
– Pinch of salt
Dinner (323 calories)
– 1 serving of Sweet Potato & Black Bean Chili
Daily Totals: 1,499 calories, 49g fat, 81g protein, 192g carbohydrates, 38g fiber, 1,547mg sodium
To make it 2,000 calories: Increase the strawberries to 1 cup at breakfast, increase the peanut butter to 1/4 cup at the morning snack, double the serving of Chicken & White Bean Soup at lunch, and increase the popcorn to 3 1/2 cups at the afternoon snack.
Day 5
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali
Breakfast (310 calories)
– 1 serving of Quinoa &
Berries and Almonds Snack: Combine 1/2 cup of blackberries with 1/2 cup of unsalted roasted almonds for a healthy snack option. Pair it with a cup of green tea for a refreshing drink.
Dinner: Enjoy a serving of Air-Fryer Spinach & Feta Turkey Burgers, totaling 445 calories.
Daily Totals: This meal plan amounts to 1,510 calories, 79g fat, 76g protein, 131g carbohydrates, 35g fiber, and 2,157mg sodium.
To reach a 2,000-calorie intake: Include a small banana and consume the entire English muffin for breakfast, increase hummus and carrots to 1 cup during the morning snack, swap a small apple for a large one at lunch, and raise the almond portion to 1/3 cup for the afternoon snack.
Prep Ahead Tips: Prepare Quinoa & Chia Oatmeal Mix for breakfast on Days 2 through 5, Chicken & White Bean Soup for lunch on Days 2 through 4, and Sweet Potato & Black Bean Chili for dinner on Days 3 and 4 and lunch on Day 5.
FAQs:
1. Can I swap meals I don’t like? Yes, this meal plan is customizable to suit your preferences. Choose alternatives with similar nutritional values when making substitutions.
2. Is it okay to have the same breakfast or lunch daily? Absolutely, you can repeat meals if desired. The breakfasts range from 293 to 395 calories, and lunches range between 269 to 368 calories.
3. Why isn’t there a 1,200-calorie modification? We no longer offer 1,200-calorie day modifications due to health considerations. The Dietary Guidelines suggest that such low calorie intake is insufficient for most individuals.
Health Benefits of Limiting Added Sugars: Differentiate between natural and added sugar sources to reduce inflammation and risks of heart disease, type 2 diabetes, and obesity. Opt for complex carbohydrates over simple ones for better digestion, satiety, and blood sugar control.
Creating Meal Plans: Our registered dietitians meticulously design meal plans to align with various health goals and dietary needs. Each plan is tailored using the ESHA Food Processor database for accuracy and effectiveness.
We encourage you to use these plans as inspiration and adjust them to fit your needs. Check out the original article on EATINGWELL for more information.
