| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| Meals | Breakfast: Spinach & Egg Tacos ——– Lunch: Cucumber-Hummus Wrap ——– Dinner: Creamy Salmon Pasta | Breakfast: Yogurt w/ Lemon-Blueberry Granola ——– Lunch: Chickpea Chopped Salad + Chicken ——– Dinner: Chicken–Sweet Potato Enchilada Skillet | Breakfast: Spinach & Egg Tacos ——– Lunch: Chickpea Chopped Salad + Chicken ——– Dinner: Stuffed Pepper Soup | Breakfast: Yogurt w/ Lemon-Blueberry Granola ——– Lunch: Chickpea Chopped Salad + Chicken ——– Dinner: No-Cook Black Bean Taco Bowls | Breakfast: Yogurt w/ Lemon-Blueberry Granola ——– Lunch: Chickpea Chopped Salad + Chicken ——– Dinner: Fish Taco Bowls | Breakfast: Spinach-Avocado Smoothie ——– Lunch: Cucumber-Hummus Wrap ——– Dinner: Chicken Riggies | Breakfast: Spinach-Avocado Smoothie ——– Lunch: Green Salad w/ Edamame & Beets ——– Dinner: Creamy Pesto Beans |
| Daily Totals | Calories: 1,801 Fat: 81g Protein: 86g Carb: 196g Fiber: 35g Sodium: 1,650mg | Calories: 1,775 Fat: 69g Protein: 116g Carb: 184g Fiber: 32g Sodium: 1,450mg | Calories: 1,798 Fat: 86g Protein: 94g Carb: 173g Fiber: 32g Sodium: 1,995mg | Calories: 1,783 Fat: 80g Protein: 93g Carb: 190g Fiber: 36g Sodium: 1,183mg | Calories: 1,812 Fat: 77g Protein: 123g Carb: 168g Fiber: 32g Sodium: 1,397mg | Calories: 1,779 Fat: 64g Protein: 106g Carb: 204g Fiber: 34g Sodium: 1,457mg | Calories: 1,775 Fat: 76g Protein: 91g Carb: 206g Fiber: 47g Sodium: 1,447mg |
Week 1
Day 1
Daily Totals: 1,801 calories, 81g fat, 86g protein, 196g carbohydrate, 35g fiber, 1,650mg sodium
Breakfast (421 calories)
Lunch (464 calories)
Cucumber & Roasted Red Pepper Hummus Wrap
Cottage Cheese Snack Jar with Fruit
Dinner (458 calories)
Creamy Salmon Pasta with Sun-Dried Tomatoes
Snacks
Raspberry-Kefir Power Smoothie
Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Creamy Strawberry Smoothie.
Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.
Day 2
Daily Totals: 1,775 calories, 69g fat, 116g protein, 184g carbohydrate, 32g fiber, 1,450mg sodium
Breakfast (408 calories)
- Serve with: 1 cup low-fat plain strained (Greek-style) yogurt and ½ cup blueberries
Lunch (402 calories)
Chickpea Chopped Salad with Pita Chips
- Serve with: 3-oz. cooked chicken breast
Dinner (509 calories)
Chicken & Sweet Potato Enchilada Skillet
Snacks
Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Creamy Strawberry Smoothie.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 3
Daily Totals: 1,798 calories, 86g fat, 94g protein, 173g carbohydrate, 32g fiber, 1,995mg sodium
Breakfast (421 calories)
Lunch (402 calories)
Dinner (570 calories)
Snacks
White Bean–Stuffed Mini Bell Peppers
- 1 medium apple (95 calories)
Make it 1,500 calories: 1 serving Chai Energy Balls and 1 medium apple as snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.
Day 4
Daily Totals: 1,783 calories, 80g fat, 93g protein, 190g carbohydrate, 36g fiber, 1,183mg sodium
Breakfast (408 calories)
Lunch (402 calories)
Dinner (583 calories)
No-Cook Black Bean Taco Bowls
Snacks
Make it 1,500 calories: Omit Chai Energy Balls and omit the orange at the second snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 5
Daily Totals: 1,812 calories, 77g fat, 123g protein, 168g carbohydrate, 32g fiber, 1,397mg sodium
Breakfast (393 calories)
Lunch (402 calories)
Dinner (529 calories)
Fish Taco Bowls with Green Cabbage Slaw
Snacks
Strawberry-Peach Chia Seed Smoothie
Make it 1,500 calories: Omit 1 serving Strawberry-Peach Chia Seed Smoothie snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 6
Daily Totals: 1,779 calories, 64g fat, 106g protein, 204g carbohydrate, 34g fiber, 1,457mg sodium
Breakfast (357 calories)
Lunch (464 calories)
Dinner (534 calories)
Snacks
Make it 1,500 calories: Change snacks to 1 medium orange and 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 7
Daily Totals: 1,775 calories, 76g fat, 91g protein, 206g carbohydrate, 47g fiber, 1,447mg sodium
Breakfast (357 calories)
Lunch (418 calories)
Green Salad with Edamame & Beets
- Serve with: 1 medium peach
Dinner (598 calories)
Snacks
Make it 1,500 calories: Omit orange at the first snack and omit 1 serving Cottage Cheese Snack Jar as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Week 2
Day 8
Daily Totals: 1,777 calories, 88g fat, 100g protein, 166g carbohydrate, 38g fiber, 933mg sodium
Breakfast (424 calories)
Lunch (418 calories)
Dinner (425 calories)
Salmon with Lemon-Herb Orzo & Broccoli
Snacks
- 1 serving Chai Energy Balls (206 calories)
- 1 medium apple + 2 Tbsp. natural peanut butter (305 calories)
Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 9
Daily Totals: 1,816 calories, 64g fat, 93g protein, 231g carbohydrate, 43g fiber, 1,290mg sodium
Breakfast (457 calories)
High-Protein Apple & Peanut Butter Overnight Oats
- Serve with: ½ cup nonfat plain kefir
Lunch (400 calories)
One-Pot Lentil & Vegetable Soup with Parmesan
- Serve with: 1 medium apple
Dinner (452 calories)
Chipotle Chicken Quinoa Burrito Bowl
Snacks
Banana–Peanut Butter Yogurt Parfait
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as a snack.
Day 10
Daily Totals: 1,796 calories, 62g fat, 82g protein, 240g carbohydrate, 44g fiber, 1,549mg sodium
Breakfast (457 calories)
Lunch (400 calories)
Dinner (514 calories)
Roasted Potato Tzatziki Bowls
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 11
Daily Totals: 1,780 calories, 65g fat, 85g protein, 228g carbohydrate, 46g fiber, 1,916mg sodium
Breakfast (412 calories)
Lunch (400 calories)
Dinner (421 calories)
Snacks
Make it 1,500 calories: Omit 1 serving Cottage Cheese Snack Jar and substitute 1 medium orange for the White Bean–Stuffed Mini Bell Peppers
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 12
Daily Totals: 1,821 calories, 62g fat, 90g protein, 244g carbohydrate, 42g fiber, 1,398mg sodium
Breakfast (502 calories)
Lunch (400 calories)
Dinner (412 calories)
Chicken Parmesan Casserole
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 13
Daily Totals: 1,786 calories, 91g fat, 109g protein, 151g carbohydrate, 32g fiber, 1,493mg sodium
Breakfast (424 calories)
Lunch (412 calories)
Dinner (622 calories)
Snacks
Make it 1,500 calories: Change snacks to ½ cup blueberries.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 14
Daily Totals: 1,814 calories, 76g fat, 91g protein, 214g carbohydrate, 38g fiber, 1,532mg sodium
Breakfast (424 calories)
Lunch (412 calories)
Dinner (573 calories)
Pesto Pasta with Peas & Tomatoes
Chopped Salad with Italian Vinaigrette
Snacks
- ½ cup blueberries (42 calories)
Peanut Butter-Banana Flaxseed Smoothie
Make it 1,500 calories: Omit 1 serving Peanut Butter-Banana Flaxseed Smoothie snack and add ½ cup low-fat plain kefir.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Week 3
Day 15
Daily Totals: 1,805 calories, 73g fat, 91g protein, 214g carbohydrate, 43g fiber, 1,579mg sodium
Breakfast (424 calories)
Lunch (422 calories)
- Serve with: 1 cup cherries
Dinner (495 calories)
Snacks
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Make it 1,500 calories: Omit 1 serving Peanut Butter-Banana Flaxseed Smoothie snack and add ½ cup low-fat plain kefir.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 16
Daily Totals: 1,804 calories, 84g fat, 98g protein, 173g carbohydrate, 33g fiber, 2,025mg sodium
Breakfast (536 calories)
Lunch (438 calories)
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
- Serve with: ½ cup cherries
Dinner (412 calories)
Vegetarian Enchilada Casserole
Snacks
Anti-Inflammatory Energy Balls
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 17
Daily Totals: 1,798 calories, 79g fat, 100g protein, 184g carbohydrate, 35g fiber, 1,548mg sodium
Breakfast (408 calories)
Lunch (438 calories)
Dinner (412 calories)
Snacks
Make it 1,500 calories: Omit 1 serving Anti-Inflammatory Energy Balls and 1 serving White Bean–Stuffed Mini Bell Peppers as snacks.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 18
Daily Totals: 1,793 calories, 86g fat, 116g protein, 140g carbohydrate, 33g fiber, 1,965mg sodium
Breakfast (421 calories)
Lunch (393 calories)
Dinner (508 calories)
5-Ingredient Taco Stuffed Peppers
Snacks
- 1 medium apple + 2 Tbsp. almond butter (305 calories)
Cottage Cheese–Berry Bowl
Make it 1,500 calories: Omit the 1 medium apple + 2 Tbsp. almond butter snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 19
Daily Totals: 1,809 calories, 67g fat, 120g protein, 198g carbohydrate, 35g fiber, 1,771mg sodium
Breakfast (408 calories)
Lunch (393 calories)
Dinner (577 calories)
Creamy One-Pot Penne Primavera with Shrimp
Brussels Sprouts Caesar Salad
Snacks
Make it 1,500 calories: Change snacks to 1 cup sliced strawberries.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 20
Daily Totals: 1,811 calories, 70g fat, 96g protein, 220g carbohydrate, 43g fiber, 1,672mg sodium
Breakfast (357 calories)
Lunch (420 calories)
Dinner (455 calories)
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Change snacks to ¾ cup low-fat plain kefir.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 21
Daily Totals: 1,775 calories, 75g fat, 96g protein, 194g carbohydrate, 39g fiber, 1,527mg sodium
Breakfast (408 calories)
Lunch (414 calories)
Cucumber-Chicken Green Goddess Wrap
- Serve with: 1 medium orange
Dinner (535 calories)
Crispy Sheet-Pan Black Bean Tacos
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese-Berry Bowl.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Week 4
Day 22
Daily Totals: 1,801 calories, 82g fat, 102g protein, 192g carbohydrate, 33g fiber, 1,496mg sodium
Breakfast (424 calories)
Lunch (414 calories)
Dinner (625 calories)
Creamy Salmon & Asparagus Pasta
Snacks
- 1 large pear (131 calories)
- ¼ cup dry-roasted unsalted almonds (206 calories)
Make it 1,500 calories: Change snacks to 1 clementine.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 23
Daily Totals: 1,794 calories, 94g fat, 84g protein, 168g carbohydrate, 51g fiber, 1,624mg sodium
Breakfast (363 calories)
Mango, Passion Fruit & Coconut Chia Pudding
Lunch (438 calories)
- Serve with: 1 cup strawberries, sliced
Dinner (453 calories)
Snacks
Make it 1,500 calories: Change snacks to ½ cup low-fat plain kefir.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
Day 24
Daily Totals: 1,808 calories, 89g fat, 78g protein, 182g carbohydrate, 50g fiber, 1,460mg sodium
Breakfast (363 calories)
Lunch (438 calories)
Dinner (540 calories)
High-Protein Caprese Chickpea Salad
Snacks
Make it 1,500 calories: Substitute 1 medium orange for the ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 25
Daily Totals: 1,804 calories, 91g fat, 84g protein, 171g carbohydrate, 46g fiber, 1,609mg sodium
Breakfast (363 calories)
Lunch (438 calories)
Dinner (535 calories)
Chicken Tacos with Brussels Sprouts
Snacks
Make it 1,500 calories: Substitute 1 medium orange for the ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 26
Daily Totals: 1,813 calories, 79g fat, 95g protein, 199g carbohydrate, 38g fiber, 1,738mg sodium
Breakfast (424 calories)
Lunch (482 calories)
Dinner (489 calories)
Slow-Cooker Turkey Chili with Butternut Squash
The Simplest Spinach Salad
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 27
Daily Totals: 1,821 calories, 69g fat, 96g protein, 227g carbohydrate, 48g fiber, 1,733mg sodium
Breakfast (357 calories)
Lunch (367 calories)
Dinner (427 calories)
Fajita-Stuffed Portobello Mushrooms
Snacks
Make it 1,500 calories: Omit ¾ cup low-fat plain strained (Greek-style) yogurt + 1 serving Lemon-Blueberry Granola + ¼ cup blueberries (345 calories) snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 28
Daily Totals: 1,788 calories, 77g fat, 124g protein, 168g carbohydrate, 37g fiber, 1,721mg sodium
Breakfast (424 calories)
Lunch (367 calories)
Dinner (576 calories)
Creamy Basil-Tomato Chicken Pasta Bake
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Week 5
Day 29
Daily Totals: 1,797 calories, 87g fat, 107g protein, 161g carbohydrate, 32g fiber, 1,608mg sodium
Breakfast (398 calories)
Lunch (415 calories)
Dinner (505 calories)
Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad
Snacks
Make it 1,500 calories: Omit snacks
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 30
Daily Totals: 1,815 calories, 86g fat, 83g protein, 190g carbohydrate, 36g fiber, 2,124mg sodium
Breakfast (421 calories)
Lunch (458 calories)
Dinner (519 calories)
Brothy Lemon-Garlic Beans
Kale Salad with Balsamic & Parmesan
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?Yes, you can mix and match meals if there’s one you don’t like. Feel free to repeat a meal in this plan or browse some of our other high-fiber recipes for additional inspiration. When creating this plan, we aimed for at least 30 grams of fiber per day. If you’re making a swap, you may want to choose a meal with a similar nutrition profile.
Can I eat the same breakfast or lunch every day?You can eat the same breakfast and lunch every day if you prefer. Each option is fiber-rich and around 400 calories, so a simple swap should work for most people.
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.
Can fiber help with weight loss?Fiber has many benefits, including facilitating weight loss. Research shows that a high-fiber diet can promote weight loss and prevent weight gain.
Health Benefits of a High-Fiber Diet
While traditionally linked to promoting regularity in the bathroom, the health benefits of fiber go well beyond better digestion. This important carbohydrate can help promote more stable blood sugar levels, improve heart health and lower cholesterol, facilitate weight loss, improve gut health and reduce inflammation. Fiber is a type of indigestible carbohydrate found in plants. Foods rich in fiber include beans, lentils, nuts, seeds and whole grains as well as most fruits and vegetables. While fiber goals can vary, most women should aim for at least 25 to 28 grams of fiber while men should aim for about 28 to 34 grams of fiber per day.
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.
Dig Deeper
Dietitians Told Me Their Go-To High-Fiber Foods—These 11 Topped the List
Why Fiber Is the Secret Weapon for Balanced Blood Sugar
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