Do you feel sluggish? What you eat and when you eat definitely plays a role. With this 7-day meal plan, energyfeaturing high-protein meals and snacks throughout the week with an emphasis on incorporating nutrient-dense foods. Anti-inflammatory foodsIf you’re looking for a boost, we’ll show you how to eat a regular meal that’s packed with protein, which breaks down more slowly than simple starches and provides sustained energy throughout the day, as well as some meal prep tips and easy recipes.
How to create a meal plan
EatingWell meal plans are carefully crafted by registered dietitians to be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health and lifestyle goals and is analyzed for accuracy using the ESHA Food Processor nutrition database. Because everyone’s nutritional needs are different, we encourage you to use these plans as a guide and adjust as needed.
Why this meal plan is right for you
Since protein One of the main focuses of this plan was prioritizing protein-rich foods, such as chicken, eggs, yogurt, beans, cottage cheese, and fish. It’s hard to get energy when you’re hungry, but consuming more protein helps curb hunger because it breaks down more slowly than simple starches and sugars. Eat at least 90 grams of protein per day. While protein is the focus, we’re not neglecting another important nutrient that helps provide steady energy: fiberLike protein, fiber is digested slowly and provides a more stable source of energy. You should aim for at least 34 grams of fiber per day. Anti-inflammatory Diet. It also includes nutrient-dense foods like beets, berries, dark leafy vegetables, nuts, seeds, and fish, all of which can help reduce the signs of diabetes. Chronic inflammation.
This 1,800 calorie meal plan is available in 1,500 and 2,000 calorie meal plans to support people of different weights. Calorie needsWe previously included 1,200 calorie meal plans and modifications, but no longer do so. The 2020-2025 Dietary Guidelines for Americans state that limiting yourself to 1,200 calories per day is too low to meet the nutritional needs of most people and is unsustainable for long-term health and well-being. If you don’t eat enough calories, Drain energy It’s important to keep an eye on your hunger, as different levels require different amounts of food. As with all meal plans, this is meant to be a framework for a healthy high protein meal plan, but adjustments may be needed depending on your habits, taste preferences, and family size.
FAQ
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If there is a meal I don’t like, can I combine it?of course! Anti-inflammatory and High protein If you want to make substitutions, see the recipe. For reference, we aimed for 1,800 calories, at least 90 grams of protein, 28 grams of fiber, and kept sodium below 2,300 mg per day, as recommended in the Dietary Guidelines for Americans 2020-2025.
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Is it okay to eat the same breakfast or lunch every day?If it’s easier for you to eat the same breakfast or lunch every day, that’s fine. Breakfasts should be around 400 calories per serving, and lunches between 384 and 447 calories. These ranges are pretty close, so if you choose one option each day, your nutritional profile should be roughly the same.
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Why is the 1,200 calories still the same?Our meal plans no longer offer a 1,200 calorie day modification. The 2020-2025 Dietary Guidelines for Americans suggest that limiting calories to 1,200 per day is not only too low to meet the nutritional needs of most people, but also unsustainable for long-term health and well-being.
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What is an anti-inflammatory diet?Anti-inflammatory diets are common Mediterranean Diet. Focus on a broad range of foods, including fruits, vegetables, fish, nuts, seeds, and healthy fats, that may help reduce chronic inflammation. Prioritize foods rich in antioxidants, such as dark green leafy vegetables, berries, beets, and nuts. Limit refined grains, fried foods, added sugars, and processed meats.
Strategies to Increase Energy
If you feel fatigued, it’s important to talk to your health care provider, as there are many health conditions that can cause fatigue, including thyroid disease, anemia, and diabetes. That being said, there are some nutritional and lifestyle strategies that can help improve your energy levels.
- exercise: If you’re feeling tired, exercise may be the last thing you want to do, but it may help give you an energy boost. Please take a look 7-Day Energy Boosting Walking Plan let’s start.
- Get better sleep: Getting enough quality sleep is the most obvious strategy for boosting your energy levels, but for some it can also be the most difficult. Aim to get 7-9 hours of sleep a night. To achieve this: Restful Sleep Habits Set yourself up for success by blocking out blue light and cutting out alcohol and caffeine, two food groups that disrupt sleep. Learn more Expert-Approved Sleep Tips To sleep better.
- Healthy Eating: Eat nutritious foods that are high in protein and fiber, and maintain regular eating habits — two habits that will help prevent energy dwindles and keep you feeling full between meals.
- Hydration: stay Stay well hydrated Helps improve energy levels. water Staying hydrated throughout the day and consuming hydrating foods like fruit will help you reach your goal.
Notable Anti-Inflammatory Foods
- Fruits, especially berries, cherries, pomegranates, and citrus fruits
- Vegetables such as dark green leafy vegetables, beets, broccoli, cauliflower, sweet potatoes, and winter squash
- Whole grains such as quinoa, bulgur, farro, and whole wheat
- nuts
- seed
- fish
- Olive oil
- avocado
- Beans and lentils
- Fermented dairy products (yogurt, kefir, cottage cheese)
- Garlic, herbs and spices
How to Meal Prep for a Week
- make Mini quiche with sweet potato crust I eat it for breakfast throughout the week.
- prepare Chickpea, beet and feta salad with lemon garlic vinaigrette Eat it for lunch on days 2 through 5.
- Stir it up Garlic Hummus Can be enjoyed as a snack throughout the week.
First day
Ali Redmond
Breakfast (396 calories)
AM Snack (215 calories)
Lunch (447 calories)
- 1 serving Avocado Tuna Salad
- 1 (5.3 oz) low-fat plain Greek yogurt
PM Snack (194 calories)
Dinner (526 calories)
Daily Totals: 1,778 calories, 99g fat, 100g protein, 132g carbohydrates, 34g fiber, 1,600mg sodium
Make it 1,500 calories: Change your morning snack to 1 cup of low-fat plain kefir. Garlic Hummus Great for an afternoon snack.
Make it 2,000 calories: For an evening snack, add one medium apple and one tablespoon of natural peanut butter.
the 2nd day
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Adeline Evans
Breakfast (400 calories)
AM Snack (305 calories)
- 1 medium sized apple
- 2 tablespoons natural peanut butter
Lunch (397 calories)
PM Snack (194 calories)
Dinner (500 calories)
Daily Totals: 1,796 calories, 93g fat, 101g protein, 143g carbohydrates, 34g fiber, 2,127mg sodium
Make it 1,500 calories: 1 cup low-fat plain kefir Spinach smoothie Have peanut butter for breakfast and no peanut butter for your mid-morning snack.
Make it 2,000 calories: For an evening snack, add ¼ cup dry roasted unsalted almonds.
Third day
Breakfast (400 calories)
AM Snack (215 calories)
Lunch (397 calories)
PM Snack (201 calories)
Dinner (434 calories)
Evening snack (152 calories)
- 1 cup cherries
- 1/2 cup low-fat plain kefir
Daily Totals: 1,801 calories, 84g fat, 111g protein, 164g carbohydrates, 34g fiber, 1,944mg sodium
Make it 1,500 calories: Change your morning snack to one medium orange and omit it Garlic Hummus Great for an afternoon snack.
Make it 2,000 calories: Add one medium apple to your morning snack and one medium banana to your afternoon snack.
Day 4
Photographer: Rachel Marek, Food Stylist: Sue Mitchell, Prop Stylist: Skylar Myers,
Breakfast (396 calories)
AM Snack (215 calories)
Lunch (397 calories)
PM Snack (201 calories)
Dinner (426 calories)
Evening snack (152 calories)
- 1 cup cherries
- 1/2 cup low-fat plain kefir
Daily Totals: 1,788 calories, 84g fat, 116g protein, 155g carbohydrates, 36g fiber, 2,166mg sodium
Make it 1,500 calories: Change your morning snack to one medium orange and omit it Garlic Hummus Great for an afternoon snack.
Make it 2,000 calories: Add one medium orange to your breakfast and one large pear to your lunch.
Day 5
Breakfast (396 calories)
AM Snack (241 calories)
- 1 cup low-fat plain yogurt (Greek style)
- 1/2 cup blueberries
- 1 tablespoon sliced almonds
Lunch (397 calories)
PM Snack (176 calories)
- ¼ cup dry roasted, unsalted, shelled pistachios
Dinner (588 calories)
Daily Totals: 1,799 calories, 88g fat, 101g protein, 164g carbohydrates, 40g fiber, 1,854mg sodium
Make it 1,500 calories: Change your morning snack to 1 cup of low-fat plain kefir and your afternoon snack to 1 plum.
Make it 2,000 calories: Add one medium orange to your breakfast, increase the amount of sliced almonds to four tablespoons for your mid-morning snack, and add one medium peach for your afternoon snack.
Day 6
Breakfast (400 calories)
AM Snack (215 calories)
Lunch (384 calories)
PM Snack (208 calories)
- 1 cup low-fat plain yogurt (Greek style)
- 1/2 cup blueberries
Dinner (613 calories)
Daily Totals: 1,819 calories, 71g fat, 91g protein, 217g carbohydrates, 45g fiber, 1,622mg sodium
Make it 1,500 calories: Change your morning snack to one medium peach and omit the yogurt from your afternoon snack.
Make it 2,000 calories: Add a tablespoon of sliced almonds to your afternoon snack, and a cup of cherries and 1/2 cup of low-fat plain kefir for your evening snack.
Day 7
Breakfast (400 calories)
AM Snack (206 calories)
- ¼ cup dry roasted unsalted almonds
Lunch (384 calories)
PM Snack (215 calories)
Dinner (471 calories)
Evening snack (119 calories)
- ⅔ cup cherries
- 1/2 cup low-fat plain kefir
Daily Totals: 1,795 calories, 88g fat, 95g protein, 177g carbohydrates, 38g fiber, 1,622mg sodium
Make it 1,500 calories: Replace your mid-morning snack with 1/2 cup of blueberries and skip the evening snack.
