Eat more fiber, lower inflammation and lose weight in this 30-day meal plan for weight loss.
Recipes: Jake Sternquist, Jen Causey, Robby Lozano.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Photo:Recipes: Jake Sternquist, Jen Causey, Robby Lozano.
To facilitate weight loss, we set this plan at a reduced calorie level of 1,500 calories per day.
To support those with differentcalorie needs, we also included modifications for 1,800 and 2,000 calories per day.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
If youre closely monitoring calories, you may need to adjust a snack.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Can Fiber Help with Weight Loss?
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Fiber is historically linked to improved digestive regularity, but its impact on overall health cant be underestimated.
In addition to its role in improvingcholesterolandblood sugarlevels, fiber is linked to improved weight-loss outcomes.
Snack (141 calories)
Lunch (338 calories)
P.M.
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Snack (42 calories)
P.M. natural peanut butter to lunch.
Day 4
A.M.
Snack (62 calories)
P.M. Daily Totals:1,524 calories, 59g fat, 63g protein, 195g carbohydrate, 35g fiber, 1,511mg sodium.
Jacob Fox
Make it 1,800 calories:Add 1 medium orange to lunch and 2 Tbsp.
natural peanut butter to P.M. snack.
natural peanut butter to P.M. snack.
Day 5
Breakfast (343 calories)
A.M. Make it 1,800 calories:Add 1 medium apple to lunch and 1 servingPineapple & Avocado Saladto dinner.
Make it 2,000 calories:Add 1 medium apple with 2 Tbsp.
natural peanut butter to lunch and 1 servingPineapple & Avocado Saladto dinner.
Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
Day 6
A.M. Make it 1,800 calories:Add 1 medium apple with 2 Tbsp.
natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 3 Tbsp.
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
sliced almonds to P.M. snack and add 1 medium apple with 2 Tbsp.
natural peanut butter as an evening snack.
sliced almonds to P.M. snack.
Sara Haas
sliced almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Week 2
Day 8
Breakfast (412 calories)
A.M.
Snack (98 calories)
Lunch (399 calories)
P.M. Make it 1,800 calories:Add 1 medium banana to A.M. snack and add 2 Tbsp.
natural peanut butter to the apple at lunch.
Make it 2,000 calories:Add 1 medium banana to A.M. snack, add 2 Tbsp.
natural peanut butter to the apple at lunch and 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines
Day 9
Breakfast (432 calories)
A.M. Make it 1,800 calories:Add 14 cup salted dry-roasted edamame to A.M. snack and 2 Tbsp.
natural peanut butter to P.M. snack.
Make it 2,000 calories:Add 14 cup salted dry-roasted edamame to A.M. snack, 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
natural peanut butter to P.M. snack and 14 cup unsalted dry-roasted almonds as an evening snack.
natural peanut butter as an evening snack.
Day 11
A.M.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Snack (59 calories)
P.M. Make it 1,800 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp.
sliced almonds to lunch.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
sliced almonds to lunch andadd 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp.
sliced almonds to lunch and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
Make it 1,800 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp.
sliced almonds to P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp.
Jacob Fox
sliced almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Make it 1,800 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack and 3 Tbsp.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
sliced almonds to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack, add 3 Tbsp.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
sliced almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Make it 1,800 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp.
sliced almonds to lunch.
Day 16
Breakfast (367 calories)
A.M. natural peanut butter as an evening snack.
Make it 1,800 calories:Add 1 medium apple with 2 Tbsp.
natural peanut as an evening snack.
Sonia Bozzo
natural peanut butter as an evening snack.
Day 18
A.M.
Snack (193 calories)
P.M. Daily Totals:1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Make it 1,800 calories:Add 1 medium banana with 2 Tbsp.
natural peanut butter as an evening snack.
natural peanut butter as an evening snack.
natural peanut butter as an evening snack.
Day 21
P.M. Make it 1,800 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 medium peach to lunch.
Week 4
Day 22
Breakfast (374 calories)
A.M.
Snack (31 calories)
Lunch (369 calories)
P.M.
Snack (197 calories)
Lunch (344 calories)
P.M. Make it 1,800 calories:Add 2 Tbsp.
sliced almonds to P.M. snack and add 2 Tbsp.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
natural peanut butter to evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch, add 2 Tbsp.
sliced almonds to P.M. snack and add 2 Tbsp.
natural peanut butter to evening snack.
Day 24
A.M. Daily Totals:1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium.
Make it 1,800 calories:Add 2 Tbsp.
sliced almonds to A.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch, add 2 Tbsp.
sliced almonds to A.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Day 25
Day 26
Breakfast (342 calories)
A.M. Make it 1,800 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast.
Day 27
A.M. Make it 1,800 calories:Add 1 servingPineapple Green Smoothieto breakfast.
Day 28
A.M. ## Day 30
A.M. U.S. Food and Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
2022;5(3):e225012.
2020;17(20):7618.
National Institutes of Health.
The National Institute of Environmental Health Sciences.Inflammation.
2023;63(27):8752-8767. doi:10.1080/10408398.2022.2061909
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
