Recipe photos: Morgan Hunt Glaze and Jen Causey.
The plan is designed to behigh in fiberandproteinto help ensure adequate intake.
Its also balanced incarbohydratesto help keep your blood sugar levels stable throughout the day.
Photo:Recipe photos: Morgan Hunt Glaze and Jen Causey. EatingWell design.
All of the recipes feature simple ingredient lists and require just 30 minutes (or less!)
of active cooking time.
Youll also find meal-prep tips throughout and three different calorie levels to choose from.
Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
Carbohydrates that contain fiber are digested more slowly than refined grains, which can help reduce blood sugar spikes.
The fiber and protein content of a meal also play an important role in blood sugar management.
This 1,800-calorie meal plan includes modifications for 1,500 and 2,000 calories per day for those with different calorie needs.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
While we used to include modifications and meal plans for 1,200 calories, we no longer do.
Day 1
Breakfast (510 calories, 50g carbs)
A.M. Daily Totals:1,797 calories, 84g fat, 101g protein, 172g carbohydrate, 40g fiber, 1,871mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 clementine and omitRoasted Cabbage Saladat dinner.
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories:At breakfast,increase to 1 cup yogurt and add 14 cup sliced almonds.
Make it 1,500 calories:Omit yogurt and sliced almonds at breakfast and omit evening snack.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
Make it 2,000 calories:Add 2 Tbsp.
almond butter to the apple at lunch.
Snack (122 calories, 15g carbs)
P.M. Daily Totals:1,791 calories, 83g fat, 102g protein, 171g carbohydrate, 39g fiber, 1,967mg sodium.
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to lunch.
Make it 2,000 calories:Increase to 1 cup yogurt at breakfast and add 3 Tbsp.
Day 6
A.M. Daily Totals:1,793 calories, 77g fat, 104g protein, 183g carbohydrate, 43g fiber, 2,219mg sodium.
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
If its easier for your routine to eat the same breakfast or lunch every day, that works!
We no longer provide modifications for 1,200-calorie days in our meal plans.
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