A month’s worth of high-protein meals and snacks, tailored to reduce inflammation and keep you satisfied.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Sara Haas
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
Snack (35 calories)
Lunch (417 calories)
P.M. ## Day 2
Breakfast (364 calories)
A.M.
Sara Haas
Snack (170 calories)
Lunch (432 calories)
P.M. ## Day 3
Breakfast (381 calories)
A.M.
Snack (131 calories)
P.M. ## Day 4
A.M.
Snack (56 calories)
P.M. ## Day 5
A.M.
Jennifer Causey; Styling: Lindsey Lower
Snack (166 calories)
P.M. ## Day 6
A.M.
Snack (41 calories)
P.M. ## Day 7
A.M.
Snack (187 calories)
P.M.
Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely
Snack (95 calories)
P.M. natural peanut butter to A.M. snack.
Day 11
A.M.
Snack (182 calories)
P.M. ## Day 12
P.M.
Jason Donnelly
Snack (150 calories)
Lunch (359 calories)
P.M.
Snack (160 calories)
P.M. ## WEEK 3
Day 15
Breakfast (287 calories)
A.M. ## Day 16
Lunch (374 calories)
P.M. ## Day 17
A.M.
Snack (200 calories)
P.M. ## Day 18
A.M. ## Day 19
A.M.
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Snack (81 calories)
P.M. ## Day 21
A.M.
Snack (206 calories)
Lunch (352 calories)
P.M. chopped walnuts at P.M. snack and add 2 cups mixed greens with 1 servingLemon-Garlic Vinaigretteto dinner.
WEEK 4
Day 22
A.M.
Victor Protasio
Snack (59 calories)
Lunch (402 calories)
P.M. ## Day 23
Breakfast (331 calories)
A.M. ## Day 24
A.M. ## Day 25
A.M.
Snack (193 calories)
P.M. ## Day 26
Lunch (387 calories)
P.M. ## Day 27
A.M. natural peanut butter to breakfast (to eat with apple) and 3 Tbsp.
chopped walnuts to A.M. snack.
Greg DuPree
Day 28
A.M. natural peanut butter to breakfast and 1 servingGuacamole Chopped Saladto dinner.
WEEK 5
Day 29
A.M. ## Day 30
Lunch (351 calories)
P.M. creamy natural peanut butter to P.M. snack and have 1 medium pear as an evening snack.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Ali Redmond
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
Sara Haas
Photographer: Jen Causey, Food Stylist: Ruth Blackburn
Justin Walker
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Dera Burreson
Photographer: Rachel Marek, Food stylist: Annie Probst
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Gabe Greco
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
Jacob Fox
Will Dickey
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
