If you’re looking for a simple, nutritious routine that doesn’t take too much time, look no further. This 7-day Healthy Food Meal Plan for Beginners maps high-fiber high protein routines that prioritize quick and easy recipes. Each meal has up to 3 steps with active cooking times of 30 minutes or less. You can also choose from three different calorie levels with meal preparation tips throughout. Let’s get started!
This meal plan is great for you
Healthy eating doesn’t have to take time, so this plan will help you find quick and easy recipes with simple ingredients. All recipes are ready in less than 3 steps and have an active cooking time of less than 30 minutes. Every day, it offers an average of 89 grams of protein and 32 grams of fiber. These two nutrients provide a staying power. We provide and support your health with a wide variety of fruits, vegetables, whole grains, healthy fats and protein sources. Sodium is limited to a maximum of 2,300 milligrams per day, as recommended in the 2020-2025 dietary guidelines for Americans.
I set this meal plan to 1,800 calories per day, including a change of 1,500 calories and 2,000 calories per day. Previously, I had included a 1,200-calorie diet plan and revision, but I no longer did that. The 2020-2025 dietary guidelines for Americans suggest that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs. Furthermore, it is unsustainable for long-term health and well-being.
Day 1
Photographer: Jakes Turn Quint, Food Stylist: Holy Dresser, Prop Stylist: Lexi Juhl
Breakfast (368 calories)
AM snack (206 calories)
- ¼ cup unsalted dry roasted almonds
Lunch (576 calories)
PM snacks (214 calories)
- 1 cup of edamame in a pod
- 1 Clementine
Dinner (450 calories)
Daily Total: 1,816 calories, 84g fat, 113g protein, 174g carbohydrates, 31g fiber, 2,294mg sodium.
It will bring you to 1,500 calories: Change the snack to one medium apple and omit the edamame in the PM snack.
It will bring you to 2,000 calories: Add ¾ cups of low-fat plain kefir to breakfast and one medium apple to the snack.
Day 2
Ali Redmond
Breakfast (584 calories)
Snack (186 calories)
Lunch (406 calories)
PM snacks (46 calories)
Dinner (584 calories)
Daily Total: 1,807 calories, 97g fat, 82g protein, 175g carbohydrates, 31g fiber, 1,583mg sodium.
It will bring you to 1,500 calories: Change breakfast to a breakfast pita with eggs, tomatoes and feta, and change the snack to one medium apple.
It will bring you to 2,000 calories: Add ¼ cup cups of unsalted dry roasted almonds to the PM snack.
Day 3
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Breakfast (368 calories)
AM snack (206 calories)
- ¼ cup unsalted dry roasted almonds
Lunch (576 calories)
PM snacks (170 calories)
Dinner (493 calories)
Daily Total: 1,815 calories, 90g fat, 94g protein, 166g carbohydrates, 30g fiber, 2,269mg sodium.
It will bring you to 1,500 calories: Change the snack to one clementine and the PM snack to 3/4 cup sliced strawberries.
It will bring you to 2,000 calories: Add ¾ cups of low-fat plain kefir to breakfast and one medium apple to the snack.
Day 4
Photographer Victor Protacio, food stylist Julian Hensalling, prop stylist Tuckerbynes
Breakfast (584 calories)
Snack (186 calories)
Lunch (406 calories)
PM snacks (131 calories)
Dinner (494 calories)
Daily Total: 1,799 calories, 87g fat, 81g protein, 196g carbohydrates, 33g fiber, 1,614mg sodium.
It will bring you to 1,500 calories: Change breakfast to 1 egg, tomato, and feta breakfast pita, and change the PM snack to ½ cup blueberry.
It will bring you to 2,000 calories: Add 1 meal massage kale salad to dinner.
Day 5
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (584 calories)
Snack (186 calories)
Lunch (425 calories)
PM snacks (170 calories)
Dinner (422 calories)
Meal preparation tips: Book a 20-minute white bean soup for lunch on the 6th and 7th days.
Daily Total: 1,787 calories, 91g fat, 80g protein, 182g carbohydrates, 34g fiber, 1,554mg sodium.
It will bring you to 1,500 calories: Change breakfast to 1 glass of apple and peanut butter toast.
It will bring you to 2,000 calories: Add ¼ cup cups of unsalted dry roasted almonds as an evening snack.
Day 6
Photographer: Jen Causey, Food Stylist: Margaret Monrodickey, Prop Stylist: Priscilla Montiel
Breakfast (368 calories)
Snack (186 calories)
Lunch (463 calories)
PM snacks (170 calories)
Dinner (625 calories)
Daily Total: 1,813 calories, 88g fat, 89g protein, 185g carbohydrates, 31g fiber, 1,747mg sodium.
It will bring you to 1,500 calories: At lunch, remove the almonds and change the PM snack to a single medium orange.
It will bring you to 2,000 calories: Add ¾ cups of low-fat plain kefir to breakfast and one medium banana as an evening snack.
Day 7
Breakfast (584 calories)
Snack (186 calories)
Lunch (463 calories)
PM snacks (170 calories)
Dinner (403 calories)
Daily Total: 1,807 calories, 84g fat, 86g protein, 206g carbohydrates, 36g fiber, 1,095mg sodium.
It will bring you to 1,500 calories: At lunch, remove the almonds and change the PM snack to a single medium orange.
It will bring you to 2,000 calories: Add a serving of citrus salad for dinner.
How to prepare meals: Meal week:
- I make crushed wheat with raisins and walnuts and eat it for breakfast throughout the week.
- I prepare a cranberry orange energy bowl and have it as a snack throughout the week.
FAQ
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If there’s something I don’t like, is it okay to mix and match the food?absolutely! If you have a meal you don’t like, you can repeat the meal with this plan or browse other quick and easy recipes to inspire. We aimed at at least 70 grams of protein, 30 grams of fiber, and up to 2,300 milligrams.
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Can I eat the same breakfast or lunch every day?Yes, if it’s easier for your routine, feel free to eat the same breakfast or lunch every day. Breakfast ranges from 368 to 584 calories, while lunch ranges from 406 to 576 calories. A simple swap should mostly work, but if you are closely monitoring your calories, it’s a good idea to adjust your snacks or two.
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Why is there no change in 1,200 calories?The meal plan no longer offers changes to 1,200 calories days. The 2020-2025 Dietary Guidelines for Americans suggest that limiting calories to 1,200 per day is too low to meet their nutritional needs for most people, and even unsustainable for long-term health and well-being.
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How much sodium should I eat per day?As recommended by the 2020-2025 Dietary Guidelines for Americans, we limit sodium to 2,300 milligrams per day. If you have high blood pressure, the American Heart Association recommends limiting sodium to 1,500 milligrams per day.
Focused food:
- vegetables
- fruit
- Whole Grains
- Healthy fats like avocados and olive oil
- Nuts and seeds
- Nut Butter
- Beans and lentils
- Whole Grains
- Dairy products
- egg
- poultry
- fish
- soy
- Herbs and spices
Fiber: Nutrients of concern
Fiber is listed as a nutrient of public health concerns by Americans’ 2020-2025 dietary guidelines, as most of us miss this important nutrient. Eating the right fiber has many health benefits, such as improving blood sugar, improving heart health, enhancing healthy gut and regular digestion, and can help support weight loss if that is your goal. To fill it, prioritize fiber-rich foods such as beans, lentils, whole grains, fruits and vegetables.
How to create a meal plan
Registered dietitians create thoughtfully Eatingwell’s The food is planned to be easy to understand and tasty. Each meal plan meets specific parameters depending on the targeted health and/or lifestyle goals and analyzes accuracy using the nutritional database, ESHA food processor. Nutrition needs vary from person to person, so it is best to use these plans as inspiration and adjust them appropriately.
