Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS.
This beginner-friendly 7-day meal plan is designed to help you increase protein intake and cut out added sugars. Set at 1,800 calories with modifications for 1,500 and 2,000 calories, each day provides at least 95 grams of protein and 30 grams of fiber to promote fullness. The plan focuses on lean proteins, healthy fats, and complex carbohydrates.
Featuring easy-to-prepare, flavorful meals and snacks, the plan includes sheet-pan dinners and make-ahead tips to keep you on track. By prioritizing protein and avoiding added sugars, it aims to support stable blood sugar levels, enhance satiety, and contribute to overall health.
The daily menus include options like No-Added-Sugar Cherry Crumble with Yogurt for breakfast, Chicken Salad Tostadas for lunch, and Lemon-Garlic Sheet-Pan Salmon for dinner. Each day's nutritional totals—including calories, fat, protein, carbs, fiber, and sodium—are clearly listed, along with snack ideas and meal-prep tips.
Common questions are addressed, such as the flexibility to mix and match meals, the rationale behind not including 1,200-calorie modifications, and the difference between natural and added sugars. The plan emphasizes the health benefits of adequate protein, including muscle support, immune function, and blood sugar balance.
All EatingWell meal plans are created by registered dietitians and analyzed for nutritional accuracy to serve as a helpful guide, which individuals can adapt to their personal needs.