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Yahoo
11 hours ago
- Health
- Yahoo
30-Day Anti-Inflammatory Meal Plan for Healthy Aging, Created by a Dietitian
About This Plan This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories. Each day provides at least 80 grams of protein and 29 grams of fiber, two nutrients that can help support healthy aging. We incorporate the principles of the anti-inflammatory diet to help reduce 'inflammaging,' the low-grade inflammation that can occur as part of the aging we get older, we tend to experience 'inflammaging,' which describes the increase in chronic inflammation that often occurs as part of the natural aging process. Chronic inflammation is concerning because it can increase the risk of developing many health conditions, including heart disease, type 2 diabetes and cancer. Fortunately, eating an anti-inflammatory diet can be an important strategy in the quest to live a long, healthy life. In fact, research shows that eating foods containing anti-inflammatory properties, such as omega-3 fatty acids and richly pigmented fruits and vegetables, can help reduce markers of chronic inflammation as we age. In this 30-day anti-inflammatory meal plan for healthy aging, we map out a week of protein-rich anti-inflammatory meals and snacks. Week 1Prep-Ahead Tips: Make Blueberry-Coconut-Walnut Baked Oatmeal to have for breakfast on Days 2 through 5. Prepare Curried Butter Beans to have for lunch on Days 2 through 5. Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the month. Make Trail Mix Energy Bites to have as a snack throughout the 1 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (212 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (364 calories) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (584 calories) 1 serving Rotisserie Chicken & Roasted Sweet Potato Salad Daily Totals: 1,777 calories, 70g fat, 111g protein, 198g carbohydrate, 29g fiber, 1,499mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch. Day 2 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (212 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (431 calories) 1 serving Curried Butter Beans 1 medium apple P.M. Snack (131 calories) ½ serving (1 ball) Trail Mix Energy Bites Dinner (514 calories) 1 serving Salmon with Cucumber & Avocado Salad Daily Totals: 1,785 calories, 96g fat, 82g protein, 168g carbohydrate, 46g fiber, 1,368mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Day 3 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (212 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (417 calories) 1 serving Curried Butter Beans ½ cup low-fat unsalted cottage cheese P.M. Snack (35 calories) 1 clementine Dinner (638 calories) 1 serving Chickpea & Sweet Potato Grain Bowls Daily Totals: 1,800 calories, 85g fat, 80g protein, 195g carbohydrate, 41g fiber, 1,386mg sodium. Make it 1,500 calories: Omit A.M. snack and omit cottage cheese at lunch. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Day 4 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (102 calories) ½ cup low-fat unsalted cottage cheese ¼ cup diced pineapple Lunch (431 calories) 1 serving Curried Butter Beans 1 medium apple P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,801 calories, 90g fat, 80g protein, 188g carbohydrate, 43g fiber, 1,407mg sodium. Make it 1,500 calories: Omit pineapple at A.M. snack and omit P.M. snack Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner. Day 5 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (129 calories) ½ cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (417 calories) 1 serving Curried Butter Beans ½ cup low-fat unsalted cottage cheese P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (511 calories) 1 serving Sweet Potato-Black Bean Stuffed Peppers 1 serving Cacio e Pepe Kale Salad Meal-Prep Tip: Reserve 2 servings Sweet Potato-Black Bean Stuffed Peppers to have for lunch on Days 6 and 7. Daily Totals: 1,816 calories, 93g fat, 81g protein, 182g carbohydrate, 45g fiber, 1,630mg sodium. Make it 1,500 calories: Omit cottage cheese at lunch and omit P.M. snack. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Day 6 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (381 calories) 1 serving Sweet Potato-Black Bean Stuffed Peppers 1 clementine P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (373 calories) 1 serving Sheet-Pan Balsamic Chicken & Asparagus 1 serving Crispy Oven-Roasted Potatoes Daily Totals: 1,818 calories, 83g fat, 93g protein, 196g carbohydrate, 39g fiber, 1,913mg sodium. Make it 1,500 calories: Omit clementine at lunch and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 7 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (196 calories) 1 cup low-fat plain strained Greek-style yogurt ¼ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (408 calories) 1 serving Sweet Potato-Black Bean Stuffed Peppers 1 medium orange P.M. Snack (131 calories) ½ serving (1 ball) Trail Mix Energy Bites Dinner (493 calories) 1 serving Marry Me White Bean & Spinach Skillet Daily Totals: 1,811 calories, 85g fat, 83g protein, 198g carbohydrate, 41g fiber, 1,469mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snacks. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Week 2Prep-Ahead Tips: Make High-Protein Anti-Inflammatory Soup to have for lunch on Days 9 through 12. Prepare Strawberry Chia Pudding to have for breakfast on Days 9 through 8 Breakfast (368 calories) 1 serving Egg, Tomato & Feta Breakfast Pita A.M. Snack (131 calories) 1 large pear Lunch (400 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 cup sliced strawberries P.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Dinner (406 calories) 1 serving Walnut-Rosemary Crusted Salmon 1 serving Anti-Inflammatory Strawberry Caprese Salad Evening Snack (206 calories) ¼ cup unsalted dry-roasted almonds Daily Totals: 1,813 calories, 81g fat, 101g protein, 185g carbohydrate, 34g fiber, 1,584mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast. Day 9 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (485 calories) 1 serving Chicken Hummus Bowls Daily Totals: 1,811 calories, 98g fat, 87g protein, 162g carbohydrate, 41g fiber, 1,434mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 10 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (211 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup blackberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,780 calories, 79g fat, 90g protein, 194g carbohydrate, 46g fiber, 1,310mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 11 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (474 calories) 1 serving One-Pot Garlicky Shrimp & Spinach 1 cup cooked brown rice Daily Totals: 1,800 calories, 82g fat, 88g protein, 193g carbohydrate, 37g fiber, 1,174mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (102 calories) ½ cup low-fat unsalted cottage cheese ¼ cup diced pineapple Dinner (502 calories) 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes Daily Totals: 1,805 calories, 87g fat, 84g protein, 188g carbohydrate, 36g fiber, 1,299mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 13 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (364 calories) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (176 calories) ¼ cup unsalted dry-roasted shelled pistachios Dinner (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing Daily Totals: 1,815 calories, 72g fat, 94g protein, 218g carbohydrate, 45g fiber, 1,239mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (131 calories) 1 large pear Lunch (364 calories) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (206 calories) ¼ cup unsalted dry-roasted shelled pistachios Dinner (500 calories) 1 serving Roasted Cabbage Caesar Salad with Chicken Daily Totals: 1,785 calories, 93g fat, 91g protein, 167g carbohydrate, 32g fiber, 1,327mg sodium. Make it 1,500 calories: Omit banana at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Week 3Prep-Ahead Tips: Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19. Prepare High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the 15 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (400 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 cup sliced strawberries P.M. Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Dinner (406 calories) 1 serving Sheet-Pan Honey Mustard Salmon & Vegetables Evening Snack (125 calories) 1 serving Cinnamon-Sugar Roasted Chickpeas Daily Totals: 1,811 calories, 63g fat, 116g protein, 206g carbohydrate, 39g fiber, 1,353mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and omit strawberries at lunch. Day 16 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (484 calories) 1 serving Roasted Veggie & Black Bean Bowls Evening Snack (62 calories) 1 medium orange Daily Totals: 1,792 calories, 86g fat, 93g protein, 180g carbohydrate, 40g fiber, 1,534mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 17 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (581 calories) 1 serving Sheet-Pan Chicken with White Beans & Mushrooms Daily Totals: 1,789 calories, 75g fat, 105g protein, 191g carbohydrate, 29g fiber, 1,539mg sodium. Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 18 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (527 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,797 calories, 89g fat, 105g protein, 160g carbohydrate, 34g fiber, 1,375mg sodium. Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 19 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Beans Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Beans to have for lunch on Days 20 and 21. Daily Totals: 1,808 calories, 61g fat, 88g protein, 252g carbohydrate, 40g fiber, 1,474mg sodium. Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 20 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (115 calories) 1 cup low-fat plain kefir Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Beans P.M. Snack (125 calories) ½ serving (1 ball) High-Protein Lemon-Blueberry Energy Balls Dinner (411 calories) 1 serving Cauliflower Rice Bowls with Grilled Chicken Daily Totals: 1,809 calories, 87g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,549mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 21 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (145 calories) ¾ cup low-fat plain strained Greek-style yogurt ¼ cup blueberries Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Beans P.M. Snack (62 calories) 1 medium orange Dinner (437 calories) 1 serving Super Green Pasta Daily Totals: 1,799 calories, 78g fat, 82g protein, 211g carbohydrate, 38g fiber, 1,432mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit P.M. snack. Make it 2,000 calories: Add 1 serving Roasted Cabbage Salad to dinner. Week 4Prep-Ahead Tips: Make Chicken Fajita Soup to have for lunch on Days 23 through 26. Prepare High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 23 through 25. Make Cherry-Cocoa-Pistachio Energy Balls to have as a snack throughout the 22 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (442 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 medium apple P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (443 calories) 1 serving Roasted Salmon & Broccoli Rice Bowls Evening Snack (131 calories) 1 large pear Daily Totals: 1,796 calories, 73g fat, 115g protein, 185g carbohydrate, 34g fiber, 1,169mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch. Day 23 Breakfast (419 calories) 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (42 calories) ½ cup blueberries Dinner (752 calories) 1 serving Bibimbap-Inspired Veggie Bowls Daily Totals: 1,800 calories, 81g fat, 81g protein, 203g carbohydrate, 37g fiber, 1,661mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 24 Breakfast (419 calories) 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (432 calories) 1 serving Sesame Kohlrabi & Chicken Salad Evening Snack (95 calories) 1 medium apple Daily Totals: 1,794 calories, 70g fat, 103g protein, 205g carbohydrate, 40g fiber, 1,485mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. Day 25 Breakfast (419 calories) 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats A.M. Snack (115 calories) 1 cup low-fat plain kefir Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (639 calories) 1 serving Roasted Broccoli & Kimchi Rice Bowl Daily Totals: 1,806 calories, 71g fat, 83g protein, 229g carbohydrate, 36g fiber, 1,534mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack. Day 26 Breakfast (403 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 clementine A.M. Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (460 calories) 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 27 through 30. Daily Totals: 1,803 calories, 71g fat, 85g protein, 221g carbohydrate, 39g fiber, 2,197mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack. Day 27 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (578 calories) 1 serving Roasted Butternut Squash Hummus Bowl Daily Totals: 1,793 calories, 103g fat, 94g protein, 136g carbohydrate, 30g fiber, 1,403mg sodium. Make it 1,500 calories: Omit chopped pecans at breakfast and change A.M. snack to 1 medium apple. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 28 Breakfast (403 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 clementine A.M. Snack (131 calories) 1 large pear Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (452 calories) 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing Evening Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Daily Totals: 1,785 calories, 66g fat, 96g protein, 220g carbohydrate, 35g fiber, 1,664mg sodium. Make it 1,500 calories: Reduce to 2 servings Cherry-Cocoa-Pistachio Energy Balls at P.M. snack and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack. Week 5 Day 29 Breakfast (403 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 clementine A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (588 calories) 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans Evening Snack (62 calories) 1 medium orange Daily Totals: 1,818 calories, 82g fat, 97g protein, 188g carbohydrate, 37g fiber, 1,932mg sodium. Make it 1,500 calories: Omit clementine at breakfast and omit both P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast. Day 30 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nut 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (406 calories) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Evening Snack (252 calories) 1 medium apple 1½ Tbsp. natural peanut butter Daily Totals: 1,819 calories, 96g fat, 118g protein, 132g carbohydrate, 32g fiber, 1,301mg sodium. Make it 1,500 calories: Reduce to 3 Tbsp. chopped pecans at breakfast and omit evening snack. Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, if there's a meal you don't like, feel free to repeat a different meal in this plan or browse more of our high-protein recipes and anti-inflammatory diet recipes for additional inspiration. Because an anti-inflammatory routine and adequate protein intake can help support healthy aging, these are parameters we focused on. Can I eat the same breakfast or lunch every day? We provided several breakfast and lunch options in this plan, but you can eat the same breakfast or lunch every day if it's easier for your routine. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to make sure the meal you're choosing has a similar nutrition profile or make adjustments elsewhere. 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. Why is protein important for healthy aging? Protein plays a role in every function of the human body, and it's a vital nutrient for overall health. Getting enough protein is particularly important for older adults because muscle mass naturally decreases as we age—and not getting enough protein may expedite this process. Eating enough protein, particularly when it's spread out throughout the day, may help preserve muscle mass, which can help support mobility and decrease the risk of falls. Anti-Inflammatory Diet & Healthy Aging Acute, short-term inflammation, like the kind that occurs in response to an injury or illness, serves an important role for healing. Chronic inflammation, on the other hand, refers to low-grade and long-term levels of pro-inflammatory markers. Over time, chronic inflammation can increase the risk of developing type 2 diabetes, heart disease and cancer. Chronic inflammation tends to increase as we age, a phenomenon referred to as 'inflammaging.' Because of this increased risk, incorporating strategies to reduce inflammation and following an anti-inflammatory diet can be an effective strategy to support healthy aging. An anti-inflammatory routine includes nutrient-rich fruits and vegetables, olive oil, avocado, fish, unsaturated fats, whole grains and legumes, and limits ultra-processed foods, processed meats and refined grains as well as excess added 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 the original article on EATINGWELL
Hamilton Spectator
17 hours ago
- Business
- Hamilton Spectator
Destroyed Glencairn Hall to be torn down, few parts may be salvaged
After this summer, a collection of 200-year-old bricks may be all that's left of the historic Glencairn Hall, as its charred remains are hauled off the property and the site is cleared. The Town of Niagara-on-the-Lake has authorized the demolition of the remains of Glencairn Hall, a two-storey estate overlooking the Niagara River that was destroyed in April by a fire of 'suspicious' origins, investigators say. The town is asking and encouraging the owner of the property at 14785 Niagara River Pwky. to donate historical parts of the site to the town, whichever parts remain intact. Council approved Glencairn's teardown last Tuesday with little discussion or fanfare. Coun. Gary Burroughs said he hopes they will recover bricks from the home's brick chimneys, which survived the fire and which residents particularly cherished. The fire destroyed most of the home's structure , with Jim Kettles from the Office of the Fire Marshal calling it a 'total loss' in April. The home received heritage designation last year. 'They're all 200 years old,' Burroughs said of the chimneys. 'If for nothing more, (they're) a good memory piece for most of us in Niagara-on-the-Lake.' Burroughs recommended that staff and the owner dismantle the chimneys in a 'semi-safe' way to preserve some of the bricks. Council treated his suggestion as a directive to staff. Glencairn Hall was a classical Greek-style home designed by John Latshaw and built in 1832. The property spans nearly three acres of land and was purchased last October for $6 million. It was originally the residence of John Hamilton and later housed prominent entrepreneurs, including Erie and Niagara Railway head William Thompson and Buffalo Pottery president John Larkin. The house also hosted notable guests such as architect Frank Lloyd Wright. In June, Niagara Regional Police said it's investigating the cause of the fire as an act of criminal arson . It hasn't arrested any suspects yet. Earlier this month, the municipal heritage committee discussed commemorating the site , possibly with a plaque. No decision has been made on this. daniel@ Error! Sorry, there was an error processing your request. There was a problem with the recaptcha. Please try again. You may unsubscribe at any time. By signing up, you agree to our terms of use and privacy policy . This site is protected by reCAPTCHA and the Google privacy policy and terms of service apply. Want more of the latest from us? Sign up for more at our newsletter page .
Yahoo
a day ago
- Health
- Yahoo
The 6 Low-Sugar Dairy Foods You Should Be Eating, According to Dietitians
Reviewed by Dietitian Emily Lachtrupp, M.S., RDKey Points Sweetened dairy is a source of added sugar in the diet, so opt for unsweetened when you can. Dairy contains protein, calcium, phosphorus and potassium to support overall health. Use dairy in a variety of recipes from smoothies and desserts, to main dishes and you've ever eaten a spoonful of flavored yogurt, you know just how sweet it can be. Most dairy products contain some sugar because lactose—aka milk sugar—is a sugar. However, naturally occurring lactose is considered a natural sugar. But some varieties of dairy products—yogurts, ice cream, kefir, cottage cheese—might also contain added sugars if they're flavored. After all, sweetened dairy products are one of the top sources of added sugar in our diet, but unsweetened dairy provides many essential vitamins and minerals. 'Dairy is a fantastic source of micronutrients that support bone health, including calcium, vitamin D and phosphorus,' says Kerry Conlon, M.S., RD, a dietitian specializing in gastrointestinal diseases and disorders. If you're looking to reduce your intake of added sugar, you don't have to give up dairy. Instead, opt for dairy foods that are free of added sugar. That way you'll get all of the protein and bone-fortifying and muscle-growing nutrients minus the sweet stuff. Here are six dairy foods that are low in sugar—and delicious ideas for incorporating them into your routine. 1. Plain Greek Yogurt Nonfat or low-fat plain strained Greek-style yogurts are high in protein and are lower in saturated fat. 'It's a great substitute for sour cream and can easily be added to a variety of meals and snacks to increase protein and calcium intake,' says Eliza Whitaker, M.S., RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights. Protein in dairy is important for growth, immunity, tissue repair and hormone production. Studies show that regularly consuming dairy products positively impacts muscle mass in middle-aged and older adults. That's especially important because muscle mass declines with age, which is linked to reduced physical function. What's more, most Greek yogurts contain probiotics that support gut health. 'Probiotics can help reduce inflammation and bloating and promote regular bowel movements,' says Conlon. Research suggests that consuming yogurt and other fermented milk products is associated with a reduced risk of colorectal cancer, breast cancer and type 2 diabetes, along with improved bone, gastrointestinal and cardiovascular health. One container (150 grams) of unsweetened nonfat plain Greek yogurt contains 5 grams of natural sugar and 15 grams of protein. Rather than buying a flavored yogurt, mix in your favorite fresh fruit at home for added fiber and vitamins. 2. Kefir It's time to pour yourself a glass of this probiotic sip. 'Kefir is a nutrient-dense, fermented dairy product offering several scientifically backed health benefits,' says Julia Trifan, M.S., RD, a research dietitian at Children's Hospital Los Angeles. Kefir is rich in probiotics and also has anti-inflammatory properties. According to research, kefir can reduce the production of several proinflammatory proteins in the body, helping decrease inflammation and reduce the risk of complications from viruses, Trifan explains. One cup of plain kefir contains 7 grams of natural sugar and 10 grams of protein. Try it by itself or use it as the base of a smoothie. 3. Cottage Cheese 'Another versatile, low-sugar dairy product is cottage cheese,' says Whitaker. One cup of low-fat cottage cheese contains 9 grams of natural sugar and 24 grams of protein. Protein is used in the body for muscle building and maintenance, as well as enzyme and hormone production, proper immune system function, and fluid and electrolyte balance. 'It's also satiating and can leave you feeling full for longer. Plus, increasing protein intake above the recommended daily allowance may be beneficial for maintaining a healthy weight,' Whitaker adds. You can calculate how much protein you need to eat every day using our handy tool. 4. Milk Milk is one of the most nutrient-dense and balanced foods there is. It contains protein, carbohydrates and dietary fat. (Unless you buy skim milk, of course.) One 8-ounce glass of 1% milk provides about 8 grams of protein and 12 grams of sugar and provides calcium, vitamin D and potassium. 'Potassium found in dairy products supports heart health, adequate hydration and fluid balance and helps prevent hypertension, stroke and kidney stones. Low potassium intake may contribute to impaired glucose tolerance and increase the risk of developing type 2 diabetes,' says Whitaker. While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk. 5. Ricotta Cheese Ricotta cheese is naturally low in sugar, making it a great choice for those looking to reduce their sugar intake while still enjoying rich and creamy textures. Ricotta cheese is made from whey, the liquid by-product of cheese production, so it only has small amounts of lactose, the natural sugar found in milk. Ricotta is also packed with high-quality protein and calcium. One ½-cup serving of low-fat ricotta cheese has 12 grams of protein and 6 grams of natural sugar. Incorporating ricotta into your diet can enhance both sweet and savory dishes, adding nutritional value without the extra sugar. 6. Hard Cheeses Hard cheeses like Cheddar, Swiss and Parmesan are also excellent low-sugar dairy options that can be enjoyed regularly. They undergo a longer aging process that breaks down most of their lactose. This not only may make them suitable for individuals with lactose intolerance, but it also makes them lower in sugar. A 1-ounce (about ¼ cup grated) serving of Parmesan contains 8 grams of protein and 0 grams of sugar. Hard cheeses also provide protein and calcium, along with other essential nutrients like phosphorus and vitamin A. They make a great addition to many meals and can be added to fruit or crackers to make a balanced snack. Our Expert Take Dairy products are a great source of protein, calcium, vitamin D and other nutrients, and there are health benefits of eating dairy every day. While dairy contains lactose, a sugar naturally found in milk, you can easily find low-sugar dairy products to incorporate into meals and snacks. Enjoy plain varieties of strained Greek-style yogurt, cottage cheese, kefir, ricotta, milk and hard cheeses. There's a lot of internet chatter claiming that dairy is inflammatory, with recommendations to avoid it. However, there's evidence that eating dairy may help reduce inflammation. 'The only reason one should avoid dairy is if they have a milk protein allergy or lactose intolerance, and even people with lactose intolerance can still enjoy some dairy products,' says Conlon. Read the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 64 grams of protein and 29 grams of fiber to support satiety. This plan prioritizes no-sugar-added and anti-inflammatory is a culprit in most chronic conditions, including high blood pressure, aka hypertension. And though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. High blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States. Because high blood pressure is symptomless, it's important to get it checked regularly by a medical practitioner. While there's no single reason a person might develop high blood pressure, factors like family history and age play a role. You can make diet and lifestyle changes that can reduce your risk—including eating foods that have been shown to be anti-inflammatory. This 30-day meal plan is packed with foods aimed at reducing inflammation and keeping sodium levels low, such as salmon, nuts, fruits, veggies and oats. Let's dig in. Week 1Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make a batch of Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have as breakfast throughout the month. Prepare Vegan Lentil Soup to have for lunch on Days 2 through 1 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (463 calories) 1 serving Anti-Inflammatory Beet & Avocado Wrap Afternoon Snack (62 calories) 1 medium orange Dinner (484 calories) 1 serving Salmon & Quinoa Bowls with Green Beans, Olives & Feta Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add ¼ cup unsalted dry-roasted almonds to the P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 2 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (190 calories) 2 large hard-boiled eggs 1 clementine Dinner (445 calories) 1 serving Chickpea & Potato Curry ½ cup cooked brown rice Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries at A.M. snack and add 1½ Tbsp. natural peanut butter to the banana at lunch. Day 3 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (35 calories) 1 clementine Dinner (514 calories) 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to the P.M. snack. Day 4 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (190 calories) 2 large hard-boiled eggs 1 clementine Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (248 calories) ¼ cup unsalted dry-roasted almonds 1 kiwi Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow. Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium To make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 5 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch. Day 6 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (62 calories) 1 medium orange Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add 18 unsalted dry-roasted almonds to the P.M. snack and 1 serving Guacamole Chopped Salad to dinner. Day 7 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (101 calories) 1 medium pear Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (535 calories) 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and have 1 serving Tart Cherry Nice Cream for an evening snack. Week 2Prep Ahead Tips Prepare three servings Citrus Lime Tofu Salad to have for lunch on Days 9 through 8 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (101 calories) 1 medium pear Lunch (463 calories) 1 serving Beet & Avocado Wrap Afternoon Snack (112 calories) 1 large hard-boiled egg 1 clementine Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack and add 1 serving Pineapple & Avocado Salad to dinner. Day 9 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (402 calories) 1 serving Chicken with Spinach & Tomato Orzo Salad Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 10 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 medium orange Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (467 calories) 1 serving Sweet Potato & Black Bean Chili 1 ½ cups mixed greens 1 serving Citrus Vinaigrette Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack, 1 medium banana to lunch and ½ avocado, sliced, to the salad at dinner. Day 11 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (131 calories) 1 large pear Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (273 calories) ¾ cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ½ cup cherries, fresh or frozen Dinner (429 calories) 1 serving Charred Shrimp, Pesto & Quinoa Bowls Daily Totals: 1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to the A.M. snack, add 1 medium orange to lunch and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 12 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (327 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium apple Afternoon Snack (263 calories) ¼ cup unsalted dry-roasted almonds 2 Tbsp. unsweetened dried cherries (or raisins) Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at the P.M. snack. Day 13 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen 2 Tbsp. sliced almonds Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (95 calories) 1 medium apple Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Spanakopita-Inspired Chicken & White Bean Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner. Day 14 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 cup blackberries Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack and add 1 sliced avocado to the side salad at dinner. Week 3Prep Ahead Tips Prepare a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 16 through 19. Prepare Slow-Cooker Turkey Chili to have for lunch on Days 16 through 15 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (420 calories) 1 serving Veggie & Hummus Sandwich 1 medium apple Afternoon Snack (131 calories) 1 large pear Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon & Vegetables Daily Totals: 1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 16 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (95 calories) 1 medium apple Dinner (414 calories) 1 serving Quinoa Avocado Salad Daily Totals: 1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 17 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (42 calories) ½ cup blueberries Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 medium banana to the A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained (Greek-style) yogurt with 4 Tbsp. sliced almonds to the P.M. snack. Day 18 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (21 calories) ⅓ cup raspberries Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (488 calories) 1 serving Chickpea Pasta with Mushrooms & Kale 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and add 1 avocado, sliced, to the side salad at dinner. Day 19 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (105 calories) 1 medium banana Dinner (406 calories) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily Totals: 1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 20 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (516 calories) 1 serving One-Pot Chicken with Farro Daily Totals: 1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 21 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (566 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving No-Cook Black Bean Salad Daily Totals: 1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Week 4Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make Vegan Superfood Grain Bowls to have for lunch on Days 23 through 22 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (426 calories) 1 serving Veggie & Hummus Sandwich 1 medium pear Afternoon Snack (105 calories) 1 medium banana Dinner (424 calories) 1 serving Easy Salmon Cakes with Arugula Salad Daily Totals: 1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 2 Tbsp. natural peanut butter to the P.M. snack. Day 23 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (31 calories) ½ cup blackberries Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (527 calories) 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh 1 serving Traditional Greek Salad Daily Totals: 1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 24 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (95 calories) 1 medium apple Dinner (577 calories) 1 serving Green Goddess Ricotta Pasta 1 serving Massaged Kale Salad Daily Totals: 1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 25 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (200 calories) 1 cup edamame, in pods Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (291 calories) ⅔ cup low-fat plain Greek yogurt ¼ cup sliced almonds ½ cup cherries, fresh or frozen Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Lemon Chicken Orzo Soup with Kale to have for dinner tomorrow. Daily Totals: 1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, reduce to ¾ cup edamame in pods at the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 26 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (191 calories) ⅔ cup low-fat plain Greek yogurt ½ cup cherries 1 Tbsp. sliced almonds Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Daily Totals: 1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium To make it 2,000 calories: Add 1 medium apple to the A.M. snack, add 1 medium orange to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 27 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (195 calories) 1 cup nonfat plain kefir 1 medium banana Dinner (415 calories) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Daily Totals: 1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium To make it 2,000 calories: Add 1 clementine to the A.M. snack, add ¼ cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. Day 28 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (374 calories) 1 serving Skillet Lemon Chicken & Potatoes with Kale Evening Snack (101 calories) 1 medium pear Daily Totals: 1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at the P.M. snack. Week 5Prep Ahead Tips Prepare Cucumber Chickpea Salad with Feta & Lemon to have for lunch on Days 29 and 29 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (315 calories) 1 medium banana 2 Tbsp. natural peanut butter Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (189 calories) 20 unsalted dry-roasted almonds 1 clementine Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium To make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup sliced almonds to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 30 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 medium orange Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 cup edamame, in pods Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Daily Totals: 1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to the P.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory diet recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 264 to 390 calories while the lunches span 317 to 463 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. 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. What is the difference between added sugar and natural sugar? Great question! Natural sugars are the kind found in fruits, vegetables and dairy; sweetness from nature. Added sugars, on the other hand, are any type of sugar that has been added during the processing of a food. So, even if you have a "natural" sugar, such as honey, maple syrup or agave, when it is added to a food, it becomes added sugar. The Anti-Inflammatory Diet and Heart Health When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it's not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it's likely a contributing cause of high blood pressure and worsening blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods (such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish) while limiting pro-inflammatory foods (such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages). The average American adult consumes 17 teaspoons of added sugar each day, well above the recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can increase inflammation and ultimately, disease risk. In fact, one study tracked people's eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and 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 the original article on EATINGWELL
Yahoo
3 days ago
- Health
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7-Day Mediterranean Diet Meal Plan for Insulin Resistance
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 81 g of protein and 31 g of fiber to support healthy blood sugar. This plan prioritizes lean proteins, healthy fats and complex Mediterranean diet is consistently named the best diet for health by U.S. News and World Report. The diet's focus on a variety of healthy foods, like fruits and vegetables, whole grains, fish, nuts, seeds, olive oil and legumes is largely why it receives accolades year after year. This dietary pattern has a ton of health benefits, including improved heart health, a sharper brain and healthier blood sugar levels. Though the Mediterranean diet chatter historically focuses on foods common in countries like Spain, Italy and Greece, the Mediterranean region is much larger than that and spans three continents—Europe, Africa and Southwest Asia—to include 21 countries and two territories. This expansive region lends itself to a variety of diverse flavors, herbs, spices and foods, which means that most people can find flavors they enjoy in this nutritious way of eating. We think you'll love this 7-day Mediterranean meal plan for insulin resistance. Let's get started. Meal Plan at a Glance Egg scramble & blueberries/ Apple & nut butter Avocado toast/ Yogurt & raspberries Pesto salmon Overnight oats/ Cottage cheese & peach Lentil salad/ Hummus and bell pepper Chicken lettuce wraps & slaw Overnight oats/ Cottage cheese & peach Lentil salad/ Pistachios Turkey zucchini boats & salad Yogurt, raspberries & oats/ Hummus & carrots Lentil salad/ Apple Veggie bowls & chicken Yogurt, raspberries & oats/ Almonds Lentil salad/ Apple & nut butter Shrimp tacos Egg scramble & blueberries/ Cottage cheese & peach Chicken sandwich/ Almonds & orange Quinoa salad & white beans Yogurt, raspberries & oats/ Apple & nut butter Chicken sandwich/ Peach Chicken & rice soup & cabbage salad Day 1 Breakfast (313 calories) 1 serving Summer Skillet Vegetable & Egg Scramble ⅔ cup blueberries Morning Snack (221 calories) 1 large apple 1 Tbsp. natural peanut butter Lunch (384 calories) 1 serving White Bean & Avocado Toast 20 unsalted dry-roasted almonds Afternoon Snack (132 calories) ⅔ cup low-fat plain yogurt, such as Greek-style ⅓ cup raspberries Dinner (446 calories) 1 serving Pesto Salmon Daily Totals: 1,495 calories, 78g fat, 84g protein, 130g carbohydrate, 32g fiber, 1,460mg sodium To make It 2,000 Calories: Add 1 cup low-fat plain kefir to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cucumber, Tomato & Avocado Salad to dinner. Day 2 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (140 calories) ½ cup 1% fat low-sodium cottage cheese 1 medium peach Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (141 calories) ¼ cup hummus 1 medium bell pepper, sliced Dinner (435 calories) 1 serving Weeknight Chicken Lettuce Wraps 1 serving Purple Power Slaw with Sesame-Ginger Vinaigrette Daily Totals: 1,496 calories, 77g fat, 81g protein, 134g carbohydrate, 35g fiber, 1,863mg sodium To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium apple to P.M. snack. Day 3 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (140 calories) ½ cup 1% fat low-sodium cottage cheese 1 medium peach Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (172 calories) ½ cup unsalted dry-roasted pistachios, measured in shell Dinner (392 calories) 1 serving Low-Carb, High-Protein Ground Turkey Zucchini Boats 1 serving Tomato & Cucumber Salad with Dill Daily Totals: 1,484 calories, 82g fat, 83g protein, 120g carbohydrate, 32g fiber, 1,977mg sodium To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium banana to P.M. snack. Day 4 Breakfast (339 calories) 1 cup low-fat plain strained yogurt, such as Greek-style ½ cup raspberries 1 serving Cinnamon-Toasted Oats Morning Snack (154 calories) ¼ cup hummus 2 medium carrots, cut into strips Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (95 calories) 1 medium apple Dinner (514 calories) 1 serving Goddess Veggie Bowls with Chicken Daily Totals: 1,491 calories, 56g fat, 106g protein, 155g carbohydrate, 38g fiber, 1,405mg sodium To make It 2,000 Calories: Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds for evening snack. Day 5 Breakfast (339 calories) 1 cup low-fat plain strained yogurt, such as Greek-style ½ cup raspberries 1 serving Cinnamon-Toasted Oats Morning Snack (172 calories) ½ cup unsalted dry-roasted pistachios, measured in shell Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (415 calories) 1 serving Shrimp Tacos with Avocado Crema 1 cup pineapple chunks Daily Totals: 1,516 calories, 68g fat, 82g protein, 157g carbohydrate, 36g fiber, 1,075mg sodium To make It 2,000 Calories: Add 3 Tbsp. sliced almonds to breakfast, add 1 plum to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 6 Breakfast (313 calories) 1 serving Summer Skillet Vegetable & Egg Scramble ⅔ cup blueberries Morning Snack (140 calories) ½ cup 1% fat low-sodium cottage cheese 1 medium peach Lunch (377 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 plum Afternoon Snack (227 calories) 25 unsalted dry-roasted almonds 1 clementine Dinner (459 calories) 1 serving Quinoa Salad with Feta, Olives & Tomatoes ½ cup canned unsalted white beans, rinsed Daily Totals: 1,516 calories, 68g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,167mg sodium To make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/2 cup unsalted dry-roasted pistachios in shell to A.M. snack and substitute 1 medium apple for the plum at lunch. Day 7 Breakfast (339 calories) 1 cup low-fat plain strained yogurt, such as Greek-style ½ cup raspberries 1 serving Cinnamon-Toasted Oats Morning Snack (252 calories) 1 medium apple 1½ Tbsp. natural peanut butter Lunch (377 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 plum Afternoon Snack (59 calories) 1 medium peach Dinner (449 calories) 1 serving Chicken & Root Vegetable Soup with Wild Rice 1 serving Simple Cabbage Salad Daily Totals: 1,476 calories, 54g fat, 97g protein, 156g carbohydrate, 31g fiber, 1,544mg sodium To make It 2,000 Calories: Add 1 serving Apple & Peanut Butter Toast to breakfast, increase to 2 Tbsp. natural peanut butter at A.M. snack and add 25 unsalted dry-roasted almonds to P.M. Ahead Tips Make Overnight Oats with Chia Seeds to have for lunch on Days 2 and 3. Prepare Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on Days 2 through asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Quick & Easy Mediterranean recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 313 to 390 calories, while the lunches span 377 to 390 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. 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. Is there a way to reverse insulin resistance? Yes. There are ways to help make your cells more responsive to insulin, such as weight loss, exercise and by eating a balanced diet that is higher in fiber and protein and less added sugar. Health Benefits of the Mediterranean Diet People who follow the Mediterranean diet are less likely to develop insulin resistance and its associated conditions, like type 2 diabetes and heart disease. Because the Mediterranean diet is so broad, there is not one single nutrient or food that we can point to as the reason for its associated health benefits. Rather, it's likely that the diet's high fiber content—from its inclusion of fruits, vegetables, whole grains, nuts and legumes—plays a role. Plus, the diet incorporates foods linked to reducing inflammation, like nutrient-rich fruits and vegetables, fish, unsaturated-fat-rich plant oils, herbs, spices, nuts and seeds. Though it doesn't completely restrict anything, the Mediterranean diet doesn't include a lot of added sugars or processed and refined grains, which are linked to increased blood sugar levels. And, the diet focuses on healthy habits around food, such as cooking more meals at home, sharing meals with others and finding overall enjoyment in our food 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 the original article on EATINGWELL
