Are you feeling tired? There are some nutritional strategies that can help boost your energy levels. Focus on staying hydrated, eating regular meals rich in fiber and protein, and reducing intake of quickly-digested foods like refined grains and added sugars. In this 30-day meal plan designed to increase energy, we provide a month’s worth of recipes free from added sugars and high in fiber to give you an extra boost.Why This Meal Plan Is BeneficialEvery day includes an average of 41 grams of fiber and 100 grams of protein. These satisfying nutrients are digested more slowly than refined carbs, promoting stable energy levels and prolonged fullness. While we emphasize protein and fiber, we limit added sugar consumption. Despite the occasional treat being fine, many of us unknowingly consume excessive added sugars. The average adult eats around 17 teaspoons of added sugar daily, exceeding the American Heart Association’s recommended limits. Added sugars can be found not only in obvious sources like sweetened drinks and desserts but also in less apparent foods such as dressings, cereals, and bread. It’s wise to check labels for hidden sugars during grocery shopping.We’ve set the plan at 1,800 calories per day with adjustments for 1,500 and 2,000 calories for those with different calorie requirements. Eating too few calories can deplete your energy levels, so it’s important to ensure you’re meeting your body’s needs. While we previously offered meal plans for 1,200 calories, we have removed these as the current dietary guidelines suggest this calorie level may not be adequate for most individuals’ nutritional requirements and long-term health.While maintaining a healthy diet, quality sleep, and regular exercise can boost energy levels, persistent fatigue could indicate underlying health issues. If you’ve tried lifestyle changes and still feel fatigued, consider consulting your healthcare provider.Week 1Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyHow to Meal-Prep Your Week of Meals:Prepare Strawberry Chia Pudding for breakfast from days 2 to 5.Make High-Protein Anti-Inflammatory Veggie Soup for lunch from days 2 to 5.Prepare Fig Newton–Inspired Energy Balls for snacking throughout the week. Freeze any extra portions.Day 1Breakfast (409 calories)Avocado Toast with Jammy EggsA.M. Snack (219 calories)Cottage Cheese Snack JarLunch (386 calories)Green Salad with Edamame & BeetsP.M. Snack (95 calories)Medium appleDinner (679 calories)Thai Red Curry with Cod & Sweet PotatoesDaily Totals: 1,788 calories, 110g fat, 80g protein, 129g carbohydrate, 39g fiber, 2,276mg sodium.For 1,500 calories: Replace P.M. snack with a medium orange and switch dinner to Sheet-Pan Roasted Salmon & Vegetables.For 2,000 calories
Day 1
– Breakfast (422 calories): Enjoy a serving of Strawberry Chia Pudding.
– A.M. Snack: Adjust to 1 medium apple for a calorie total of 1,500, or add 1 medium apple and 1 clementine for a 2,000-calorie plan.
– Lunch (478 calories): Indulge in a serving of High-Protein Anti-Inflammatory Veggie Soup.
– P.M. Snack: Swap to a clementine for a 1,500-calorie day or add ¼ cup dry-roasted unsalted almonds for a 2,000-calorie plan.
– Dinner (448 calories): Savor a serving of Chicken Cutlets with Sun-Dried Tomato Cream Sauce and ½ cup cooked brown rice.
Day 2
– Breakfast (422 calories): Start your day with a serving of Strawberry Chia Pudding.
– A.M. Snack (219 calories): Enjoy a Cottage Cheese Snack Jar.
– Lunch (478 calories): Dive into a serving of High-Protein Anti-Inflammatory Veggie Soup.
– P.M. Snack: Pick a large pear for a 1,500-calorie target, or add ¼ cup dry-roasted unsalted almonds for a 2,000-calorie goal.
– Dinner (540 calories): Delight in a serving of Beef & Black Bean Nacho Casserole paired with Guacamole Chopped Salad.
Day 3
– Adjust P.M. snack to a medium apple for 1,500 calories or add ¼ cup dry-roasted unsalted almonds for a 2,000-calorie plan.
Day 4
– Breakfast (422 calories): Enjoy a serving of Strawberry Chia Pudding.
– A.M. Snack (222 calories): Have 1 cup low-fat plain strained Greek-style yogurt, ½ cup blueberries, and a serving of No-Added-Sugar Chia Seed Jam.
– Lunch (478 calories): Savor a serving of High-Protein Anti-Inflammatory Veggie Soup.
– P.M. Snack: Opt for a large pear for a 1,500-calorie option, or add ¼ cup dry-roasted unsalted almonds for a 2,000-calorie day.
– Dinner (540 calories): Indulge in Beef & Black Bean Nacho Casserole with Guacamole Chopped Salad.
Day 5
– Breakfast (422 calories): Begin your day with Strawberry Chia Pudding.
– A.M. Snack (222 calories): Enjoy 1 cup low-fat plain strained Greek-style yogurt, ½ cup blueberries, and No-Added-Sugar Chia Seed Jam.
– Lunch (478 calories): Dive into a serving of High-Protein Anti-Inflammatory Veggie Soup.
– P.M. Snack (176 calories): Snack on ¼ cup dry-roasted unsalted shelled pistachios.
–
1 serving Avocado Toast with Jammy Eggs
Morning Snack
– 1 medium orange
– 62 calories
Lunch
– 1 serving Spicy Chicken & Mango Collard Green Wraps
– Omit almonds
– 438 calories
Afternoon Snack
– 1 large pear
– 234 calories
Dinner
– 1 serving Chicken & White Bean Skillet
– 679 calories
Daily Totals:
– 1,822 calories
– 92g fat
– 102g protein
– 163g carbohydrate
– 41g fiber
– 1,819mg sodium
To make it 1,500 calories: Omit almonds at lunch and switch P.M. snack to 1 large pear.
To make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Week 2
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Meal-Prep Plan:
– Make Pumpkin-Date Overnight Oats for breakfast on days 9 through 12.
– Prepare Anti-Inflammatory Vegetable-Packed Grain Bowls for lunch on days 9 through 12.
Day 8
Breakfast
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving No-Added-Sugar Chia Seed Jam
– 1/3 cup blueberries
– 3 Tbsp. chopped nuts (pecans, walnuts, or almonds)
– 349 calories
Morning Snack
– 1/4 cup dry-roasted unsalted shelled pistachios
– 176 calories
Lunch
– 1 serving Tuna Salad Lettuce Wraps
– Omit almonds
– 529 calories
Afternoon Snack
– 1 serving Fig Newton–Inspired Energy Balls
– 234 calories
Dinner
– 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
– 427 calories
Evening Snack
– 1 medium apple
– 95 calories
Daily Totals:
– 1,809 calories
– 91g fat
– 105g protein
– 158g carbohydrate
– 36g fiber
– 1,394mg sodium
To make it 1,500 calories: Omit almonds at lunch and evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
*Continues for Day 9, Day 10, and Day 11*
Here are the rewritten texts for a 1,500-calorie and a 2,000-calorie plan:
1,500-Calorie Plan:
Day 12
Breakfast (427 calories)
– 1 serving Pumpkin-Date Overnight Oats
– 1 cup low-fat plain kefir
Lunch (439 calories)
– 1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
– 1 medium apple
Dinner (505 calories)
– 1 serving Chicken Enchilada Soup
– 1 serving Pineapple & Avocado Salad
Daily Totals: 1,495 calories, 53g fat, 74g protein, 152g carbohydrate, 30g fiber, 1,384mg sodium
Day 13
Breakfast (349 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving No-Added-Sugar Chia Seed Jam
– â…“ cup blueberries
– 3 Tbsp. chopped nuts
Lunch (438 calories)
– 1 serving Chicken Enchilada Soup
– ¼ cup guacamole
– 1 cup sliced bell pepper
Dinner (520 calories)
– 1 serving Kale & Chickpea Grain Bowls
Daily Totals: 1,486 calories, 67g fat, 74g protein, 130g carbohydrate, 35g fiber, 1,220mg sodium
Day 14
Breakfast (349 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving No-Added-Sugar Chia Seed Jam
– â…“ cup blueberries
– 3 Tbsp. chopped nuts
Lunch (438 calories)
– 1 serving Chicken Enchilada Soup
– ¼ cup guacamole
– 1 cup sliced bell pepper
Dinner (555 calories)
– 1 serving Easy Tofu Curry
Daily Totals: 1,499 calories, 72g fat, 79g protein, 88g carbohydrate, 24g fiber, 1,219mg sodium
2,000-Calorie Plan:
Day 12
Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 13
No changes needed for this day.
Day 14
Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
I hope this helps! Let me know if you need further assistance.
Calories: Swap the A.M. snack to 1 medium apple and the P.M. snack to ½ cup blueberries for a 2,000 calorie plan. Additionally, include 1 serving of Cottage Cheese-Berry Bowl for the A.M. snack.
Day 16
Breakfast (525 calories)
– 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
– 1 serving Strawberry-Pineapple Smoothie
A.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Lunch (493 calories)
– 1 serving Slow-Cooker Chicken & White Bean Stew
P.M. Snack (62 calories)
– 1 medium orange
Dinner (578 calories)
– 1 serving Creamy Garlic-Parmesan Butter Beans
– 1 serving Roasted Broccoli
Daily Totals: 1,780 calories, 74g fat, 100g protein, 190g carbohydrate, 56g fiber, 2,112mg sodium.
For a 1,500 calorie plan, remove the Strawberry-Pineapple Smoothie from breakfast.
For a 2,000 calorie plan, add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 17
Breakfast (525 calories)
– 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
– 1 serving Strawberry-Pineapple Smoothie
A.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Lunch (493 calories)
– 1 serving Slow-Cooker Chicken & White Bean Stew
P.M. Snack (206 calories)
– ¼ cup dry-roasted unsalted almonds
Dinner (392 calories)
– 1 serving Pasta with Garlicky Tomato Sauce & Bay Scallops
Evening Snack (62 calories)
– 1 medium orange
Daily Totals: 1,800 calories, 73g fat, 109g protein, 189g carbohydrate, 55g fiber, 1,960mg sodium.
For a 1,500 calorie plan, omit the Strawberry-Pineapple Smoothie at breakfast and the evening snack.
For a 2,000 calorie plan, change the evening snack to 1 medium apple with 1 ½ Tbsp. natural peanut butter.
Day 18
Breakfast (525 calories)
– 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
– 1 serving Strawberry-Pineapple Smoothie
A.M. Snack (28 calories)
– â…“ cup blueberries
Lunch (493 calories)
– 1 serving Slow-Cooker Chicken & White Bean Stew
P.M. Snack (337 calories)
– 1 serving Chocolate-Cherry Protein Shake
Dinner (432 calories)
Menu for Day 21:
Breakfast (525 calories)
– Mini Crustless Quiches with Kale, Mushrooms & Feta
– Strawberry-Pineapple Smoothie
A.M. Snack (131 calories)
– Large pear
Lunch (465 calories)
– Tuna Salad Lettuce Wraps
– 1/4 cup dry-roasted unsalted almonds
P.M. Snack (219 calories)
– Cottage Cheese Snack Jar
Dinner (398 calories)
– Creamy Pesto Shrimp with Gnocchi & Peas
Evening Snack (62 calories)
– Medium orange
Daily Totals: 1,800 calories, 82g fat, 101g protein, 175g carbohydrate, 32g fiber, 1,765mg sodium.
To make it 1,500 calories: Omit Strawberry-Pineapple Smoothie and have 1 medium apple for A.M. snack.
—
Week 4 Meal Options:
Day 22:
Breakfast (409 calories)
– Avocado Toast with Jammy Eggs
A.M. Snack (82 calories)
– 3/4 cup low-fat plain kefir
Lunch (313 calories)
– Chicken, Spinach & Feta Wraps
– 1/2 cup blackberries
P.M. Snack (337 calories)
– Chocolate-Cherry Protein Shake
Dinner (600 calories)
– Sheet-Pan Salmon with Crispy Quinoa
Evening Snack (53 calories)
– Sliced strawberries
Daily Totals: 1,794 calories, 86g fat, 106g protein, 161g carbohydrate, 32g fiber, 1,955mg sodium.
To make it 1,500 calories: Replace P.M. snack with 1 clementine.
To make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack.
—
Day 23:
Breakfast (389 calories)
– Muesli with Raspberries
– 1 cup low-fat plain kefir
A.M. Snack (206 calories)
– 1/4 cup dry-roasted unsalted almonds
Lunch (407 calories)
– Crunchy Chopped Salad
– Roasted chicken breast
– 1 medium banana
P.M. Snack (219 calories)
– Cottage Cheese Snack Jar
Dinner (442 calories)
– Creamy Spinach Pasta with White Beans
Evening Snack (122 calories)
– White Bean–Stuffed Mini Bell Peppers
Daily Totals: 1,786 calories, 61g fat, 109g protein, 216g carbohydrate, 45g fiber, 1,606mg sodium.
To make it 1,500 calories: Replace P.M. snack with 1 medium orange and skip evening snack.
To make it 2,000 calories: Add 2
Here is a rewrite of the text you provided:
Day 26
Breakfast:
– Muesli with Raspberries and low-fat plain kefir (389 calories)
A.M. Snack:
– White Bean–Stuffed Mini Bell Peppers (122 calories)
Lunch:
– Crunchy Chopped Salad with roasted chicken breast and a medium banana (407 calories)
P.M. Snack:
– Chocolate-Cherry Protein Shake (337 calories)
Dinner:
– Pesto Tuna Noodle Casserole (518 calories)
Evening Snack:
– Blueberries (42 calories)
Day 27
Breakfast:
– Avocado Toast with Jammy Eggs (409 calories)
A.M. Snack:
– Cottage Cheese-Berry Bowl (170 calories)
Lunch:
– Pesto Tuna Noodle Casserole (518 calories)
P.M. Snack:
– Dry-roasted unsalted almonds (206 calories)
Dinner:
– Cheesy Black Bean & Quinoa Skillet Casserole (507 calories)
Day 28
Breakfast:
– Greek-style yogurt with No-Added-Sugar Chia Seed Jam, blueberries, and chopped nuts (363 calories)
A.M. Snack:
– Cottage Cheese-Berry Bowl (170 calories)
Lunch:
– Pesto Tuna Noodle Casserole (518 calories)
P.M. Snack:
– Dry-roasted unsalted almonds (206 calories)
Dinner:
– Sheet-Pan Poblano-&-Corn Chicken Fajitas (500 calories)
Evening Snack:
– Blueberries (42 calories)
Week 5:
Day 29
Breakfast:
– Avocado Toast with Jammy Eggs and blueberries (452 calories)
A.M. Snack:
– Cottage Cheese Snack Jar (219 calories)
Lunch:
– Chicken, Spinach & Feta Wraps with blackberries (313 calories)
P.M. Snack:
– Dry-roasted unsalted almonds and sliced strawberries (206 calories)
Dinner:
– Creamy Salmon Pasta with Sun-Dried Tomatoes (458 calories)
Evening Snack:
– Apple (95 calories)
Day 30
Breakfast:
– Muesli with Raspberries and low-fat plain kefir (389 calories)
A.M. Snack:
– Apple with natural peanut butter (305 calories)
Lunch:
– Chicken, Spinach & Feta Wraps with blackberries (313 calories)
P.M. Snack:
– Dry-roasted unsalted almonds (206 calories)
Dinner:
– [Incomplete]
Chickpeas alla Vodka Evening Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers
Daily Totals: 1,803 calories, 71g fat, 96g protein, 200g carbohydrate, 44g fiber, 1,649mg sodium.
Adjusting for Caloric Intake:
To reduce the daily caloric intake to 1,500 calories, it is suggested to remove the peanut butter from the A.M. snack and replace the evening snack with ½ cup of blueberries. Conversely, for those aiming for a higher caloric intake of 2,000 calories, adding a serving of Cottage Cheese-Berry Bowl to lunch is recommended.
Frequently Asked Questions
Can Meals be Mixed and Matched?
Absolutely! If there is a particular meal in the plan that does not suit your taste, feel free to swap it out for another meal within the plan or explore our array of high-fiber and no-sugar-added recipes for further culinary inspiration. The target of the meal plan is to avoid added sugars and include a minimum of 30 grams of fiber daily, although the majority of days surpass this goal.
Is Repetition of Breakfast or Lunch Daily Permissible?
Certainly! If consistency in having the same breakfast or lunch each day fits better into your routine, it is perfectly acceptable. The calorie content for each breakfast and lunch option typically ranges from 350 to 500 calories. While these ranges are relatively similar, adjustments to a snack or two may be advisable for those closely monitoring their caloric or nutrient intake.
Why is there no 1,200-Calorie Modification?
The decision to discontinue offering modifications for 1,200-calorie days in our meal plans stems from the recommendations put forth in the 2020-2025 Dietary Guidelines for Americans, suggesting that restricting calorie intake to 1,200 per day is insufficient for most individuals to meet their nutritional requirements. Moreover, maintaining such low caloric levels is deemed unsustainable for long-term health and general well-being.
Understanding Added Sugars
Added sugars encompass those incorporated during food processing or preparation to enhance the sweetness of foods. This category includes white sugar, honey, maple syrup, agave, high fructose corn syrup, and similar ingredients. In contrast, natural sugars are naturally present in foods such as fruits, vegetables, and unsweetened dairy products. Given that these foods also offer essential nutrients like protein and fiber, natural sugars do not pose the same health risks as added sugars.
Focus on High-Fiber Foods
Key high-fiber foods to prioritize in your diet include beans, lentils, nuts, seeds, whole grains, fruits, and vegetables. Fiber, an indigestible carbohydrate prevalent in these food sources, is associated with numerous health benefits, including stabilized blood sugar levels, enhanced heart health, improved digestion, and support for healthy weight management. Despite the significant advantages of fiber consumption, a mere 7% of Americans meet
