Easy plan to 7 days for beginners, created by a dietitian

Examined by dietitian Jessica Ball, MS, RD

If you are looking for a simple nutritive routine that will not take too long, look no further. In this seven -day healthy meal plan for beginners, we map a high fiber routine rich in protein that favors quick and easy recipes. Each meal has 30 minutes or less of active cooking time and a maximum of three steps. You will also find advice on meal preparation everywhere and three different calories levels. Let’s start!

Why this meal plan is perfect for you

You will find quick and easy recipes with simple ingredients in this plan, because a healthy diet does not need to take time. Each recipe is ready in three steps or less and has 30 minutes or less of active cooking time. Each day provides an average of 89 grams of protein and 32 grams of fiber. These two nutrients offer a power of stay, which helps us keep us full and full between meals. We include a wide variety of fruits, vegetables, whole grains, healthy fats and protein sources to provide variety and support your health. Sodium is limited to a maximum of 2,300 milligrams per day, as recommended by the 2020-2025 food guidelines for Americans.

We have established this meal plan at 1,800 calories per day and included changes for 1,500 and 2,000 calories per day. Although we have already included meal plans and changes for 1,200 calories, we don’t do it anymore. The 2020-2025 food directives for Americans suggest that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and it is not durable for long-term health and well-being.

Day 1

Breakfast (368 calories)

I am a snack (206 calories)

• ¼ cup of non -salted dry roasted almonds

Lunch (576 calories)

Snack PM (214 calories)

Dinner (450 calories)

Daily totals: 1,816 calories, 84 g of fat, 113 g of protein, 174g carbohydrates, fiber 31g, 2,294 mg of sodium.

Make 1,500 calories: Change the AM snack in 1 medium apple and omit the edamame to the PM snack.

Make 2,000 calories: Add ¾ Cup of low -fat Kéfir in fat to breakfast and add 1 medium apple to the snack.

Day 2

Breakfast (584 calories)

Am Snack (186 calories)

Lunch (406 calories)

Snack PM (46 calories)

Dinner (584 calories)

Daily totals: 1,807 calories, 97 g of fat, 82 g of protein, 175 g of carbohydrates, fiber 31 g, 1,583 mg of sodium.

Make 1,500 calories: Change breakfast to 1 pita of egg, tomato and feta pita and change AM snack in medium apple.

Make 2,000 calories: Add ¼ cup of dry roasted almonds not salted to the PM snack.

Day 3

Breakfast (368 calories)

I am a snack (206 calories)

• ¼ cup of non -salted dry roasted almonds

Lunch (576 calories)

Snack PM (170 calories)

Dinner (493 calories)

Daily totals: 1,815 calories, 90 g of fat, 94 g of protein, 166 g of carbohydrates, 30 g of fibers, 2,269 mg of sodium.

Make 1,500 calories: Change the AM snack to 1 Clementine and change PM snack to ¾ Cup of straps.

Make 2,000 calories: Add ¾ Cup of low -fat Kéfir in fat to breakfast and add 1 medium apple to the snack.

Day 4

Breakfast (584 calories)

Am Snack (186 calories)

Lunch (406 calories)

Snack PM (131 calories)

Dinner (494 calories)

Daily totals: 1,799 calories, 87g of fat, 81 g of protein, 196 g of carbohydrates, 33 g of fibers, 1,614 mg of sodium.

Make 1,500 calories: Change breakfast in 1 pita of egg, tomato and feta pita and change the pm snack into a blue blue cup.

Make 2,000 calories: Add 1 serving the cabbage salad en masse to dinner.

Day 5

Breakfast (584 calories)

Am Snack (186 calories)

Lunch (425 calories)

Snack PM (170 calories)

Dinner (422 calories)

Meal preparation tip: Reserve two 20 -minute portions of white bean soup to take for lunch on days 6 and 7.

Daily totals: 1,787 calories, 91 g of fat, protein 80 g, 182 g of carbohydrates, 34 g of fibers, 1,554 mg of sodium.

Make 1,500 calories: Change breakfast to 1 toast with apple and peanut butter.

Make 2,000 calories: Add ¼ cup of non -salty roasted roasted almonds as evening snack.

Day 6

Breakfast (368 calories)

Am Snack (186 calories)

Lunch (463 calories)

Snack PM (170 calories)

Dinner (625 calories)

Daily totals: 1,813 calories, 88 g of fat, 89 g of protein, 185 g of carbohydrates, fiber 31 g, 1,747 mg of sodium.

Make 1,500 calories: Open almonds to lunch and change the PM snack in 1 medium orange.

Make 2,000 calories: Add ¾ cup of low -fat Kéfir in fat to breakfast and add 1 medium banana as evening snack.

Day 7

Breakfast (584 calories)

Am Snack (186 calories)

Lunch (463 calories)

Snack PM (170 calories)

Dinner (403 calories)

Daily totals: 1,807 calories, 84 g of fat, 86 g of protein, 206 g of carbohydrates, 36 g of fibers, 1,095 mg of sodium.

Make 1,500 calories: Open almonds to lunch and change the PM snack in 1 medium orange.

Make 2,000 calories: Add 1 citrus salad-argulins to dinner.

How the meals-prepare your meal week:

Frequently asked questions

Is it acceptable to mix and match meals if there is one that I don’t like?

Absolutely! If there is a meal that you do not like, you can repeat a meal in this plan or browse some of our other quick and easy recipes for inspiration. We have targeted at least 70 grams of protein, 30 grams of fiber and a maximum of 2,300 milligrams per day.

Can I have the same breakfast or the same lunch every day?

Yes, do not hesitate to have the same breakfast or lunch every day if it is easier for your routine. Breakfasts range from 368 to 584 calories, while lunches extend 406 to 576 calories. Most of a simple exchange should work, but you may want to adjust a snack or two if you closely monitor the calories.

Why is there no modification for 1,200 calories?

We no longer provide changes for 1,200 days of calories in our meal plans. The 2020-2025 food directives for Americans suggest that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, and it is not durable for long-term health and well-being.

How much sodium should I eat per day?

We limit sodium to 2,300 milligrams per day as recommended by 2020-2025 food guidelines for Americans. If you have high blood pressure, the American Heart Association recommends limiting sodium to 1,500 milligrams per day.

Foods on which to focus on:

• Healthy fats, like avocado and olive oil

Fiber: a nutrient of concern

Fiber is listed as a public health problem by 2020-2025 food guidelines for Americans, because most of us are missing this important nutrient, with only 7% of adults achieving their daily fiber objectives of around 28 grams per day. Eating adequate fibers has many health benefits, including improving blood sugar and better heart health, promoting healthy intestine and regular digestion, and can even help support weight loss if your goal is. To be filled, prioritize foods rich in fiber, such as beans, lenses, whole grains, fruits and vegetables.

How we create meal plans

Registered dietitists carefully create Eatingwell’s Meal plans are easy to follow and delicious. Each meal plan responds to specific parameters according to the state of health and / or the lifestyle objective that it targets and is analyzed for precision using the nutrition database, the ESHA Culinary Robot. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adapt as you see fit.

Read the original article on eatingwell