7-Day Easy Healthy-Eating Plan for Beginners, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

If you’re looking for a simple nutritious routine that won’t take up too much of your time, look no further. In this seven-day healthy-eating meal plan for beginners, we map out a high-fiber, high-protein routine that prioritizes quick and easy recipes. Each meal has 30 minutes or less of active cooking time and a maximum of three steps. You’ll also find meal-prep tips throughout and three different calorie levels to choose from. Let’s get started!

Why This Meal Plan Is Great for You

You’ll find quick and easy recipes with simple ingredients in this plan because healthy eating doesn’t have to be time-consuming. Every 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 provide staying power, which helps keep us full and satiated 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 max of 2,300 milligrams per day, as recommended by the 2020-2025 Dietary Guidelines for Americans.

We set this meal plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (368 calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita

A.M. Snack (206 calories)

• ? cup unsalted dry-roasted almonds

Lunch (576 calories)

• 1 serving High-Protein Tuna & White Bean Melt

P.M. Snack (214 calories)

• 1 cup edamame, in pods

• 1 clementine

Dinner (450 calories)

• 1 serving One-Skillet Garlicky Salmon & Broccoli

• ? cup cooked brown rice

Daily Totals: 1,816 calories, 84g fat, 113g protein, 174g carbohydrate, 31g fiber, 2,294mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit edamame at P.M. snack.

Make it 2,000 calories: Add ? cup low-fat plain kefir to breakfast and add 1 medium apple to A.M. snack.

Day 2

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (406 calories)

• 1 serving High-Protein Mason Jar Salad

• 1 clementine

P.M. Snack (46 calories)

• ? cup blackberries

Dinner (584 calories)

• 1 serving Anti-Inflammatory Rotisserie Chicken & Roasted Sweet Potato Salad

Daily Totals: 1,807 calories, 97g fat, 82g protein, 175g carbohydrate, 31g fiber, 1,583mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change A.M. snack to 1 medium apple.

Make it 2,000 calories: Add ? cup unsalted dry-roasted almonds to P.M. snack.

Day 3

Breakfast (368 calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita

A.M. Snack (206 calories)

• ? cup unsalted dry-roasted almonds

Lunch (576 calories)

• 1 serving High-Protein Tuna & White Bean Melt

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (493 calories)

• 1 serving Marry Me White Bean & Spinach Skillet

Daily Totals: 1,815 calories, 90g fat, 94g protein, 166g carbohydrate, 30g fiber, 2,269mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ? cup sliced strawberries.

Make it 2,000 calories: Add ? cup low-fat plain kefir to breakfast and add 1 medium apple to A.M. snack.

Day 4

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (406 calories)

• 1 serving High-Protein Mason Jar Salad

• 1 clementine

P.M. Snack (131 calories)

• 1 large pear

Dinner (494 calories)

• 1 serving Stuffed Pepper Skillet

Daily Totals: 1,799 calories, 87g fat, 81g protein, 196g carbohydrate, 33g fiber, 1,614mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change P.M. snack to ? cup blueberries.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 5

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (425 calories)

• 1 serving High-Protein Mason Jar Salad

• 1 cup sliced strawberries

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (422 calories)

• 1 serving 20-Minute White Bean Soup

• 1 serving Cacio e Pepe Kale Salad

Meal-Prep Tip: Reserve two servings 20-Minute White Bean Soup to have for lunch on Days 6 and 7.

Daily Totals: 1,787 calories, 91g fat, 80g protein, 182g carbohydrate, 34g fiber, 1,554mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Apple & Peanut Butter Toast.

Make it 2,000 calories: Add ? cup unsalted dry-roasted almonds as an evening snack.

Day 6

Breakfast (368 calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (463 calories)

• 1 serving 20-Minute White Bean Soup

• ? cup unsalted dry-roasted almonds

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (625 calories)

• 1 serving Creamy Chicken, Cabbage & Mushroom Casserole

Daily Totals: 1,813 calories, 88g fat, 89g protein, 185g carbohydrate, 31g fiber, 1,747mg sodium.

Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add ? cup low-fat plain kefir to breakfast and add 1 medium banana as an evening snack.

Day 7

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (463 calories)

• 1 serving 20-Minute White Bean Soup

• ? cup unsalted dry-roasted almonds

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (403 calories)

• 1 serving Creamy Lemon Pasta with Shrimp

Daily Totals: 1,807 calories, 84g fat, 86g protein, 206g carbohydrate, 36g fiber, 1,095mg sodium.

Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

How to Meal-Prep Your Week of Meals:

1. Make Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the week.

2. Prepare Cranberry-Orange Energy Balls to have as a snack throughout the week.

Frequently asked Questions

??Is it OK to mix and match meals if there is one I do not like?

Absolutely! If there’s a meal you don’t like, you can repeat a meal in this plan or browse some of our other quick and easy recipes for inspiration. We aimed for at least 70 grams of protein, 30 grams of fiber and a max of 2,300 milligrams per day.

Can I eat the same breakfast or lunch every day?

Yes, feel free to eat the same breakfast or lunch every day if that’s easier for your routine. The breakfasts range from 368 to 584 calories, while the lunches span 406 to 576 calories. A simple swap should work for most, but you may want to adjust a snack or two if you’re closely monitoring calories.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable 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 the 2020-2025 Dietary Guidelines for Americans. If you have high blood pressure, the American Heart Association recommends limiting sodium to 1,500 milligrams per day.

Foods to Focus On:

• Vegetables

• Fruits

• Whole grains

• Healthy fats, such as avocado and olive oil

• Nuts and seeds

• Nut butters

• Beans and lentils

• Whole grains

• Dairy

• Eggs

• Poultry

• Fish

• Soy

• Herbs and spices

Fiber: A Nutrient of Concern

Fiber is listed as a nutrient of public health concern by the 2020-2025 Dietary Guidelines for Americans because most of us are missing out on this important nutrient, with just 7% of adults reaching their daily fiber goals of about 28 grams per day. Eating adequate fiber has many health benefits, including improved blood sugar and better heart health, promoting a healthy gut and regular digestion, and can even help support weight loss if that’s your goal. To get your fill, prioritize fiber-rich foods, such as beans, lentils, whole grains, fruits and vegetables.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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