Latest news with #highfiber
Yahoo
4 days ago
- Health
- Yahoo
7-Day High-Fiber, No-Sugar Meal Plan for Weight Loss, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points ● This 7-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories ● Each day provides at least 80 grams of protein and 30 grams of fiber to support weight loss and satiety. ● This plan prioritizes high-fiber foods while avoiding added weight loss is your goal, boosting your fiber intake is a great place to start. Research shows that high-fiber foods help keep you full longer, curb cravings and support digestive health. To help you meet your fiber needs, this meal plan is filled with fruits, vegetables, whole grains and legumes that will keep you satiated and satisfied. This high-fiber meal plan also features recipes that are free of added sugars. While sweet bites can be enjoyed every once in a while, added sugars can quickly build up and quietly work against your weight loss efforts. Fortunately, we've done all the work for you and laid out a full week of meals and snacks that are designed to promote healthy weight loss with ample fiber and no added sugar. Meal Plan at a Glance Smoothie bowl/ Yogurt & berries Chickpea salad/ Pear & nut butter Sheet-pan chicken & veggies Quiche/ Pear & nut butter Chicken salad/ Cottage cheese jar Roasted veggies & lentils Quiche/ Yogurt parfait Chicken salad/ Cottage cheese jar Halibut, quinoa & veggies Quiche/ Pear & nut butter Chicken salad/ Cottage cheese jar Bean & veggie skillet Quiche/ Yogurt parfait Chicken salad/ Cottage cheese jar Chicken bowls Breakfast bowl/ Kefir & berries Lettuce wraps/ Crunchy chickpeas Salmon, potatoes & green beans Breakfast bowl/ Kefir & berries Lettuce wraps/ Crunchy chickpeas Shrimp & zucchini noodles Day 1 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (98 Calories) ● ½ cup plain nonfat strained (Greek-style) yogurt ● ½ cup raspberries Lunch (401 calories) ● 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (149 Calories) ● ½ pear ● 1 tablespoon almond butter Dinner (502 Calories) ● 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes Daily totals: 1,503 calories, 67 g fat, 81 g protein, 153 g carbohydrates, 34 g fiber, 1,266 mg sodium To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack To make it 2,000 calories: Change the morning snack to 1 cup plain nonfat strained (Greek-style) yogurt, 1 cup raspberries and 2 tablespoons chia seeds. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 2 Breakfast (334 Calories) ● 1 serving Broccoli, White Bean & Cheese Quiche ● ¼ cup raspberries Morning Snack (149 Calories) ● ½ pear ● 1 tablespoon almond butter Lunch (380 calories) ● 1 serving Anti-Inflammatory Chicken & Beet Salad Afternoon Snack (195 Calories) ● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas Dinner (453 Calories) ● 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily totals: 1,511 calories, 79 g fat, 84 g protein, 116 g carbohydrates, 31 g fiber, 1,891 mg sodium To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack To make it 2,000 calories: Change the raspberry serving in breakfast to 1 cup. Change the morning snack to 1 whole pear and 2 tablespoons of almond butter. Add Crunchy High-Protein Quinoa Bites as an evening snack. Day 3 Breakfast (318 Calories) ● 1 serving Broccoli, White Bean & Cheese Quiche Morning Snack (217 Calories) ● ½ cup plain nonfat strained (Greek-style) yogurt ● 1 cup blackberries ● 1 tablespoon ground flaxseeds ● 1 tablespoon chia seeds Lunch (380 calories) ● 1 serving Anti-Inflammatory Chicken & Beet Salad Afternoon Snack (195 Calories) ● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas Dinner (406 Calories) ● 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily totals: 1,516 calories, 72 g fat, 108 g protein, 106 g carbohydrates, 31 g fiber, 2,113 mg sodium To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack To make it 2,000 calories: Add 1 medium apple to breakfast. Change servings in the morning snack to 1 cup nonfat Greek yogurt and 2 tablespoons chia seeds. Add Crunchy High-Protein Quinoa Bites as an evening snack. Day 4 Breakfast (318 Calories) ● 1 serving Broccoli, White Bean & Cheese Quiche Morning Snack (149 Calories) ● ½ pear ● 1 tablespoon almond butter Lunch (380 calories) ● 1 serving Anti-Inflammatory Chicken & Beet Salad Afternoon Snack (195 Calories) ● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas Dinner (458 Calories) ● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Daily totals: 1,500 calories, 68 g fat, 87 g protein, 136 g carbohydrates, 30 g fiber, 2,218 mg sodium To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. To make it 2,000 calories: Include 1 ounce of almonds with breakfast. Change ½ pear to 1 whole pear in the morning snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 5 Breakfast (318 Calories) ● 1 serving Broccoli, White Bean & Cheese Quiche Morning Snack (217 Calories) ● ½ cup plain nonfat strained (Greek-style) yogurt ● 1 cup blackberries ● 1 tablespoon ground flaxseeds ● 1 tablespoon chia seeds Lunch (380 calories) ● 1 serving Anti-Inflammatory Chicken & Beet Salad Afternoon Snack (195 Calories) ● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas Dinner (413 Calories) ● 1 serving Chili-Lime Chicken Bowls Daily totals: 1,523 calories, 69 g fat, 107 g protein, 116 g carbohydrates, 32 g fiber, 2,120 mg sodium To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack To make it 2,000 calories: Add 1 medium apple to breakfast. Change servings in the morning snack to 1 cup nonfat Greek yogurt and 2 tablespoons chia seeds. Add Crunchy High-Protein Quinoa Bites as an evening snack. Day 6 Breakfast (391 Calories) ● 1 serving High-Protein Black Bean Breakfast Bowl Morning Snack (169 Calories) ● 1 cup kefir ● ½ cup blueberries Lunch (360 calories) ● 1 serving Tuna Salad Lettuce Wraps ● 1 pear Afternoon Snack (150 Calories) ● ½ cup Crunchy Roasted Chickpeas Dinner (427 Calories) ● 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans Daily totals: 1,497 calories, 54 g fat, 96 g protein, 169 g carbohydrates, 37 g fiber, 1,854 mg sodium To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. To make it 2,000 calories: Add 1 medium banana to morning snack. Add 1 medium apple to afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 7 Breakfast (391 Calories) ● 1 serving High-Protein Black Bean Breakfast Bowl Morning Snack (169 Calories) ● 1 cup kefir ● ½ cup blueberries Lunch (360 calories) ● 1 serving Tuna Salad Lettuce Wraps ● 1 pear Afternoon Snack (150 Calories) ● ½ cup Crunchy Roasted Chickpeas Dinner (447 Calories) ● 1 serving Zucchini Noodles with Avocado Pesto & Shrimp Daily totals: 1,517 calories, 68 g fat, 91 g protein, 151 g carbohydrates, 37 g fiber, 1,817 mg sodium To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack To make it 2,000 calories: Add 1 medium banana to morning snack. Add 1 medium apple to the afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening Ahead Tips Prepare Broccoli, White Bean & Cheese Quiche to have for breakfast on Days 2 through 5. Make Anti-Inflammatory Chicken & Beet Salad to have for lunch on Days 2 through 5. Prepare Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to have as an afternoon snack on Days 6 and 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 other delicious Weight Loss 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 300 to 400 calories while the lunches span 350 to 400 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 1,200 calorie modification? 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. How Fiber Benefits Weight Loss Along with helping to curb cravings and increase feelings of fullness, high-fiber foods support weight loss by: Helping to balance blood sugar levels: Fiber slows the absorption of glucose (sugar) into your bloodstream, helping to prevent blood sugar spikes. When blood sugar levels are stable, the body is better equipped to burn excess fat. Feeding good gut bacteria: Fiber helps to nourish the beneficial bacteria in our gut. In turn, the good bacteria produce short-chain fatty acids (SCFAs), which have been shown to help regulate appetite hormones, improve metabolism and reduce inflammation. Adding volume without extra calories: Fiber-rich foods, such as fruits and vegetables, are often low in calories and high in volume. This supports weight loss by allowing you to eat more while reducing overall calorie 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
13-07-2025
- Health
- Yahoo
30 Day High-Protein, High-Fiber Meal Plan for Healthy Aging, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDThis 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories. Each day provides at least 85 grams of protein and 30 grams of fiber—two nutrients that promote satiety and support healthy aging. This plan prioritizes nutrient-rich foods, like chia seeds, berries, dark leafy greens and healthy fats to help you feel your best as you journey to healthy aging involves a little bit of luck and some strategic nutrition and lifestyle habits to help you feel your best as the years go on. In this 30-day high-protein, high-fiber meal plan for healthy aging, we map out a month of meals and snacks tailored to help support you on this journey. Each day includes at least 85 grams of protein, which can help promote a healthy immune system, preserve muscle mass and prevent or delay age-related muscle loss. You'll also find at least 30 grams of fiber per day. Found in foods like legumes, whole-grains, fruits and vegetables, adequate fiber intake in older adults is linked to reduced insulin resistance, improved metabolic health and a lower incidence of 'inflammaging,' or the phenomenon of increased chronic inflammation often present in older adults. With three different calorie levels to choose from and meal-prep tips throughout, this healthy aging meal plan can work for most people. Follow along - your future-self will thank you. Meal-Prep Tips: Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on days 2 through 5. Prepare Buffalo Chicken Bowl to have for lunch on days 2 through 5. Make Key Lime Pie Energy Balls to have as a snack throughout the week. 1 serving Creamy Blueberry-Peach Chia Seed Smoothie 1 serving Key Lime Pie Energy Balls 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Salmon & Avocado Salad ½ cup low-fat plain strained (Greek-style) yogurt ½ cup pineapple Daily Totals: 1,799 calories, 79g fat, 96g protein, 177g carbohydrate, 36g fiber, 1,427mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 medium apple to lunch and a 1-oz. slice whole-wheat baguette to dinner. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Spicy Chicken & Cabbage Stir Fry ½ cup raspberries Daily Totals: 1,816 calories, 72g fat, 105g protein, 184g carbohydrate, 31g fiber, 1,599mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl ⅓ cup low-fat plain strained (Greek-style) yogurt 1 serving No-Added-Sugar Chia Seed Jam 1 serving Crispy Sheet-Pan Black Bean Tacos Daily Totals: 1,801 calories, 77g fat, 85g protein, 203g carbohydrate, 37g fiber, 1,462mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl ½ cup low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Lemon Shrimp & Orzo Salad Daily Totals: 1,779 calories, 75g fat, 96g protein, 190g carbohydrate, 30g fiber, 1,336mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Increase to ⅔ cup yogurt at the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl ½ cup low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Classic Sesame Noodles with Chicken Daily Totals: 1,775 calories, 76g fat, 91g protein, 193g carbohydrate, 30g fiber, 1,252mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Increase to ⅔ cup yogurt at the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving High-Protein Cottage Cheese Bowl 1 serving Key Lime Pie Energy Balls 1 serving No-Cook Black Bean Taco Bowls 1 cup low-fat plain strained (Greek-style) yogurt ½ cup blackberries 2 Tbsp. sliced almonds 1 serving Brothy Lemon-Garlic Beans Daily Totals: 1,813 calories, 81g fat, 89g protein, 192g carbohydrate, 36g fiber, 1,794mg 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. 1 serving Egg, Tomato & Feta Breakfast Pita 1 serving Key Lime Pie Energy Balls 1 serving No-Cook Black Bean Taco Bowls 1 serving Cottage Cheese-Berry Bowl 1 serving Chicken Chorba Daily Totals: 1,793 calories, 74g fat, 85g protein, 208g carbohydrate, 30g fiber, 1,665mg 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 ¼ cup dry-roasted unsalted almonds as an evening snack. Meal-Prep Tips: Make Easy Loaded Baked Omelet Muffins to have for breakfast on days 9 through 14. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 9 through 12. Make a double batch of Lemon-Raspberry Frozen Yogurt Bites to have as a snack throughout the week. 1 serving High-Protein Cottage Cheese Bowl 1 serving No-Sugar-Added Cherry Crumble 1 serving Chopped Power Salad with Chicken 1 large pear 1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables ⅓ cup raspberries Daily Totals: 1,818 calories, 88g fat, 117g protein, 147g carbohydrate, 30g fiber, 2,040mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Sheet-Pan Chicken Fajita Bowls 1 serving Jason Mraz's Guacamole Daily Totals: 1,804 calories, 75g fat, 131g protein, 159g carbohydrate, 36g fiber, 2,017mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving Cottage Cheese-Berry Bowl 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Creamy Pesto Beans Daily Totals: 1,808 calories, 77g fat, 114g protein, 165g carbohydrate, 31g fiber, 1,937mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack. Make it 2,000 calories: 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Tzatziki Cucumber Slices 1 serving Spicy Shrimp, Vegetable & Couscous Bowls 1 cup blackberries Daily Totals: 1,780 calories, 75g fat, 110g protein, 177g carbohydrate, 30g fiber, 1,546mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 medium pear ½ cup low-fat plain kefir 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Chicken & Broccoli Curry with Turmeric Brown Rice Daily Totals: 1,796 calories, 61g fat, 109g protein, 207g carbohydrate, 31g fiber, 2,128mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving White Bean-Stuffed Mini Bell Peppers 1 serving Cucumber-Salmon Salad Sandwich 1 clementine ¼ cup dry-roasted unsalted almonds ½ cup raspberries 1 serving Roasted Veggies with Halloumi & Chickpeas Daily Totals: 1,809 calories, 97g fat, 104g protein, 141g carbohydrate, 31g fiber, 1,986mg sodium. Make it 1,500 calories: Omit Watermelon-Peach Smoothie at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 medium apple 1 serving Cucumber-Salmon Salad Sandwich 1 clementine 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce Daily Totals: 1,779 calories, 69g fat, 109g protein, 188g carbohydrate, 31g fiber, 2,217mg sodium. Make it 1,500 calories: Omit Watermelon-Peach Smoothie at breakfast and omit A.M. snack. Meal-Prep Tips: Make Strawberry Chia Pudding to have for breakfast on days 16 through 19. Prepare Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on days 16 through 19. Make Fig Newton–Inspired Energy Balls to have as a snack throughout the week. 1 serving No-Added-Sugar Mango Lassi Smoothie 1 serving Fig Newton–Inspired Energy Balls 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 1 cup low-fat plain strained (Greek-style) yogurt ½ cup blackberries 1 Tbsp. sliced almonds 1 serving Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad Daily Totals: 1,812 calories, 81g fat, 103g protein, 184g carbohydrate, 30g fiber, 1,340mg sodium. Make it 1,500 calories: Change A.M. snack to 1 large pear and omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Strawberry Chia Pudding 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta 1 cup low-fat plain kefir Daily Totals: 1,811 calories, 77g fat, 94g protein, 192g carbohydrate, 46g fiber, 1,767mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Strawberry Chia Pudding 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Fajita-Stuffed Portobello Mushrooms ¼ cup dry-roasted unsalted shelled pistachios Daily Totals: 1,820 calories, 95g fat, 91g protein, 161g carbohydrate, 51g fiber, 1,268mg sodium. Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange. Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and change evening snack to 1 medium apple. 1 serving Strawberry Chia Pudding 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 clementine 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Za'atar-Roasted Chicken Tenders & Vegetables with Couscous Daily Totals: 1,791 calories, 82g fat, 90g protein, 193g carbohydrate, 50g fiber, 1,240mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Strawberry Chia Pudding ¾ cup low-fat plain kefir 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving High-Protein Enchilada Skillet Meal-Prep Tip: Reserve two servings High-Protein Enchilada Skillet to have for lunch on days 20 & 21. Daily Totals: 1,804 calories, 92g fat, 85g protein, 179g carbohydrate, 44g fiber, 1,397mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving No-Added-Sugar Mango Lassi Smoothie 1 serving Fig Newton–Inspired Energy Balls 1 serving High-Protein Enchilada Skillet ¾ cup low-fat plain strained (Greek-style) yogurt ⅔ cup raspberries 1 serving Meatballs with Lemon-Garlic Orzo Daily Totals: 1,809 calories, 88g fat, 93g protein, 177g carbohydrate, 31g fiber, 1,758mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. Make it 2,000 calories: Increase to 1 cup yogurt and add ¼ cup sliced almonds at the P.M. snack. 1 serving Egg, Tomato & Feta Breakfast Pita 1 serving Fig Newton–Inspired Energy Balls 1 serving High-Protein Enchilada Skillet 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Slow-Cooker Chipotle Chicken Tacos with Avocado Crema 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,813 calories, 71g fat, 92g protein, 218g carbohydrate, 38g fiber, 2,217mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Meal-Prep Tips: Make Pumpkin-Date Overnight Oats to have for breakfast on days 23 through 26. Prepare Shredded Wheat with Raisins & Walnuts to have for breakfast later this month. Make 1 serving Meal-Prep Chili-Lime Chicken Bowls to have for lunch on days 23 through 26. Make Baked Banana-Nut Oatmeal Cups to have as a snack throughout the rest of the month. Store in the freezer to maintain freshness. 1 serving Creamy Blueberry-Peach Chia Seed Smoothie 1 serving Baked Banana-Nut Oatmeal Cups 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad 1 cup low-fat plain kefir Daily Totals: 1,795 calories, 90g fat, 90g protein, 173g carbohydrate, 38g fiber, 1,488mg sodium. Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 clementine. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Pumpkin-Date Overnight Oats 1 cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Spiced Couscous-Stuffed Peppers 1 medium apple Daily Totals: 1,817 calories, 77g fat, 85g protein, 221g carbohydrates, 40g fiber, 1,725mg 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 evening snack. 1 serving Pumpkin-Date Overnight Oats 1 cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 medium apple 1 ½ Tbsp. natural peanut butter 1 serving Easy Grilled Shrimp with Cilantro Salsa Verde 1 serving Summer Grilled Vegetables Daily Totals: 1,814 calories, 80g fat, 93g protein, 194g carbohydrate, 37g fiber, 2,053mg sodium. Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Pumpkin-Date Overnight Oats 1 cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Loaded Chickpea-Stuffed Sweet Potatoes Daily Totals: 1,789 calories, 70g fat, 85g protein, 217g carbohydrate, 37g fiber, 1,749mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. 1 serving Pumpkin-Date Overnight Oats ¾ cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving No-Sugar-Added Cherry Crumble 1 serving Slow-Cooker Chile-Orange Chicken Tacos 1 serving Cilantro-Lime Brown Rice Meal-Prep Tip: Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch for the rest of the month. Daily Totals: 1,806 calories, 60g fat, 89g protein, 237g carbohydrate, 36g fiber, 1,678mg sodium. Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast 1 medium apple 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,805 calories, 88g fat, 86g protein, 185g carbohydrate, 37g fiber, 1,411mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast ¼ cup blueberries 1 serving Salmon Salad with Crispy White Beans Daily Totals: 1,820 calories, 95g fat, 95g protein, 157g carbohydrate, 31g fiber, 1,433mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 medium apple. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast 1 medium apple 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,799 calories, 81g fat, 100g protein, 183g carbohydrate, 32g fiber, 1,384mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 cup cherries. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Sheet-Pan Shrimp Fajitas 1 serving Pineapple & Cucumber Salad Daily Totals: 1,805 calories, 78g fat, 104g protein, 181g carbohydrate, 32g fiber, 1,838mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 cup cherries. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. Is it OK to mix and match meals if there is one I do not like? Definitely! Meal plans are meant to be enjoyed and it's not necessary that they be followed exactly. If there's a meal you don't like, feel free to repeat a meal in this plan or browse some of our other high-protein and high-fiber recipes for additional inspiration. Can I eat the same breakfast or lunch every day? Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast ranges from 359 to 584 calories while lunches range from 363 to 583 calories. Each recipe was chosen with protein and fiber in mind, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber, sodium or other nutrients, you may want to choose a replacement meal with a similar nutrition profile or plan 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 inflammaging? Inflammaging is the term coined to describe the chronic inflammatory state that often occurs as part of the aging process. Inflammaging is linked to an increased risk of developing chronic conditions like heart disease, type 2 diabetes and arthritis. There are several nutrition and lifestyle strategies that can help promote healthy aging: Follow the Mediterranean Diet: Research shows that following the Mediterranean diet can increase life-span, promote healthy aging, lower markers of chronic inflammation and reduce the risk of age-related chronic diseases. While not specifically a Mediterranean diet plan, this 30-day routine follows the principles of the Mediterranean diet by prioritizing a wide-variety of plant-based proteins, healthy fats, fish, whole grains, fruits and vegetables. It limits refined grains and excess added sugar. Focus on Fiber: Fiber is an important nutrient with many health benefits. Fiber can help you feel fuller for longer, promote weight loss, improve blood sugar, lower cholesterol and promote gut health. Fiber has benefits for healthy aging, too. Research links a high-fiber diet with a lower incidence of age-relation inflammation and a reduced risk of developing metabolic diseases, like heart disease and type 2 diabetes. A different cohort study found that middle-aged women who ate high fiber diets were more likely to experience healthy aging at follow-up, about 20 years later. Prioritize Protein: Like fiber, adequate protein intake in middle-age is associated with increased likelihood of healthy aging. A high intake of plant-based protein in middle-age from foods like beans and legumes, had a particularly strong link to strong physical function and good mental status in older adults at follow-up. For older adults, aiming for a higher protein intake of 1 to 1.2 grams of protein per kilogram of body weight instead of the more standard 0.8 grams of protein per kilogram body weight, can help preserve muscle mass and delay age-related muscle loss, also called sarcopenia.1 Preserving muscle mass is essential to support healthy aging as it can prevent falls and help preserve independence and 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
