Are you feeling sluggish? What you eat and when you eat definitely plays a role. This 7-day energy meal plan provides a week’s worth of high-protein meals and snacks with an emphasis on incorporating nutritious, anti-inflammatory foods. It plans regular meals with plenty of protein, which breaks down slower than simple starches, to give you sustained energy all day. You’ll also get tips on meal prep and easy recipes to get you started. Check it out if you’re looking to get your energy back.
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 nutrition database ESHA Food Processor. 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
One of the main focuses of this plan is protein, so we prioritized protein-rich foods, such as chicken, eggs, strained yogurt, beans, cottage cheese, and fish. It’s hard to feel energized when you’re hungry. Protein breaks down slower than simple starches and sugars, so eating more protein helps curb hunger. We get at least 90 grams of protein per day. Although protein is the focus, we don’t miss out on fiber, another important nutrient that helps provide steady energy. Like protein, fiber is digested slowly, which helps provide more steady energy. We get at least 34 grams of satiating fiber per day. We incorporate the principles of an anti-inflammatory diet to provide a variety of nutrients. You’ll also find nutrient-rich foods that help reduce signs of chronic inflammation, such as beets, berries, dark green leafy vegetables, nuts, seeds, and fish.
This 1,800 calorie meal plan includes modifications to the 1,500 calorie and 2,000 calorie meal plans to support people with different calorie needs. We previously included a 1,200 calorie meal plan and modifications, but no longer do. The 2020-2025 Dietary Guidelines for Americans indicate that limiting daily calorie intake to 1,200 is too few to meet nutritional needs for most people and is unsustainable for long-term health and well-being. Not consuming enough calories can lead to low energy levels, so it is important to be mindful of hunger signs. As with all meal plans, this is intended to serve as a framework for a healthy high-protein meal plan. That said, adjustments are welcome and may be necessary based on daily routines, taste preferences, and family size.
FAQ
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If there is a meal I don’t like, can I combine it?Absolutely! If you’re looking for alternatives, we have plenty of anti-inflammatory, high-protein recipes to choose from. 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 by the 2020-2025 Dietary Guidelines for Americans.
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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 indicate that limiting daily calories to 1,200 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?The anti-inflammatory diet is similar to the popular Mediterranean diet. It emphasizes a variety of fruits, vegetables, fish, nuts, seeds, and healthy fats that may help reduce chronic inflammation. It prioritizes foods rich in antioxidants, such as dark green leafy vegetables, berries, beets, and nuts. It limits refined grains, fried foods, added sugars, and processed meats.
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. Check out our 7-day walking plan to give you more energy to get started.
- Get better sleep: Getting enough quality sleep is arguably the most obvious strategy for boosting your energy levels, but for some it can also be the most difficult. Aim for 7-9 hours of sleep per night. To achieve this, practice calming, blue-light-free sleep habits and cut out alcohol and caffeine (two foods that disrupt sleep) to set yourself up for success. Check out more expert-approved sleep tips to help you 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: Staying well hydrated will help boost your energy levels, so drinking water throughout the day and eating hydrating foods like fruit will help you reach your goals.
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 quiches with sweet potato crusts and eat them for breakfast all week.
- For lunch on days 2-5, prepare a chickpea, beet and feta salad with a lemon garlic vinaigrette.
- Make some garlic hummus and have it as a snack throughout the week.
First day
Ali Redmond
Breakfast (396 calories)
AM Snack (215 calories)
Lunch (447 calories)
- Avocado Tuna Salad (1 serving)
- 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: Replace your morning snack with 1 cup of low-fat plain kefir and omit the garlic hummus from your 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: Substitute a cup of low-fat plain kefir for your breakfast spinach smoothie and leave out the peanut butter in 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-sized orange and omit the garlic hummus from your 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-sized orange and omit the garlic hummus from your 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)
- 1/2 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.
