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7-Day Antioxidant-Rich Meal Plan for Weight Loss
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Baked eggs & veggies/ Apple & nut butter | Bean salad/ Pistachios | Chicken hummus bowls |
| Smoothie bowl/ Energy balls | Chicken salad/ Mini stuffed peppers | Shrimp pesto bowls |
| Smoothie bowl/ Energy balls | Chicken salad/ Mini stuffed peppers | Salmon, rice & bok choy |
| Smoothie bowl/ Energy balls | Chicken salad/ Mini stuffed peppers | Chicken guacamole bowl |
| Smoothie bowl/ Energy balls | Chicken salad/ Mini stuffed peppers | White bean skillet |
| Overnight oats/ Yogurt & berries | Tuna salad/ Snack jar | Italian wedding soup |
| Overnight oats/ Yogurt & berries | Tuna salad/ Snack jar | Tofu tostadas |
Day 1
Ali Redmond
Breakfast (344 Calories)
● 1 serving Baked Eggs in Tomato Sauce with Kale
Morning Snack (173 Calories)
● 1 small apple
● 1 tablespoon unsalted peanut butter
Lunch (322 calories)
● 1 serving No-Cook Black Bean Salad
Afternoon Snack (183 Calories)
● ¼ cup pistachios
Dinner (485 Calories)
● 1 serving Chicken Hummus Bowls
Daily totals: 1,508 calories, 88 g fat, 74 g protein, 122 g carbohydrates, 36 g fiber, 1,778 mg sodium
To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to afternoon snack.
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to afternoon snack. Add 2 servings Blueberry-Pecan Energy Balls as an evening snack.
Day 2
Breakfast (352 Calories)
● 1 serving Raspberry-Peach-Mango Smoothie Bowl
Morning Snack (153 Calories)
● 1 serving Blueberry-Pecan Energy Balls
● ½ pear
Lunch (410 calories)
● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries
Afternoon Snack (157 Calories)
● 1 serving White Bean–Stuffed Mini Bell Peppers
● 1 clementine
Dinner (429 Calories)
● 1 serving Charred Shrimp, Pesto & Quinoa Bowls
Daily totals: 1,502 calories, 65 g fat, 85 g protein, 155 g carbohydrates, 33 g fiber, 1,650 mg sodium
To make it 1,800 calories: Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
Day 3
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Breakfast (352 Calories)
● 1 serving Raspberry-Peach-Mango Smoothie Bowl
Morning Snack (153 Calories)
● 1 serving Blueberry-Pecan Energy Balls
● ½ pear
Lunch (410 calories)
● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries
Afternoon Snack (154 Calories)
● 1 serving White Bean–Stuffed Mini Bell Peppers
● ½ cup raspberries
Dinner (421 Calories)
● 1 serving Sheet-Pan Salmon with Bok Choy & Rice
Daily totals: 1,491 calories, 61 g fat, 88 g protein, 155 g carbohydrates, 31 g fiber, 1,803 mg sodium
To make it 1,800 calories: Change ½ cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Change ½ cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
Day 4
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
Breakfast (352 Calories)
● 1 serving Raspberry-Peach-Mango Smoothie Bowl
Morning Snack (153 Calories)
● 1 serving Blueberry-Pecan Energy Balls
● ½ pear
Lunch (410 calories)
● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries
Afternoon Snack (157 Calories)
● 1 serving White Bean–Stuffed Mini Bell Peppers
● 1 clementine
Dinner (453 Calories)
● 1 serving Chicken Guacamole Bowls Deliver 32 Grams of Protein
Daily totals: 1,526 calories, 72 g fat, 86 g protein, 148 g carbohydrates, 35 g fiber, 1,877 mg sodium
To make it 1,800 calories: Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
Day 5
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Breakfast (352 Calories)
● 1 serving Raspberry-Peach-Mango Smoothie Bowl
Morning Snack (153 Calories)
● 1 serving Blueberry-Pecan Energy Balls
● ½ pear
Lunch (410 calories)
● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries
Afternoon Snack (122 Calories)
● 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (458 Calories)
● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Daily totals: 1,496 calories, 53 g fat, 75 g protein, 191 g carbohydrates, 39 g fiber, 1,752 mg sodium
To make it 1,800 calories: Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Add 1 clementine to afternoon snack.
To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Add 1 clementine to afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack.
Day 6
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Clarie Spollen
Breakfast (407 Calories)
● 1 serving Berry Crumble Overnight Oats
Morning Snack (182 Calories)
● ½ cup whole milk strained-style (such as Greek) yogurt
● 1 cup blackberries
Lunch (304 calories)
● 1 serving Chickpea Tuna Salad
Afternoon Snack (168 Calories)
● 1 serving High-Fiber Guacamole Snack Jar
Dinner (415 Calories)
● 1 serving Italian Wedding Soup
Daily totals: 1,476 calories, 66 g fat, 79 g protein, 147 g carbohydrates, 32 g fiber, 1,791 mg sodium
To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack
To make it 2,000 calories: Change ½ cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie as an evening snack.
Day 7
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Breakfast (407 Calories)
● 1 serving Berry Crumble Overnight Oats
Morning Snack (182 Calories)
● ½ cup whole milk strained-style (such as Greek) yogurt
● 1 cup blackberries
Lunch (304 calories)
● 1 serving Chickpea Tuna Salad
Afternoon Snack (168 Calories)
● 1 serving High-Fiber Guacamole Snack Jar
Dinner (432 Calories)
● 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema
Daily totals: 1,493 calories, 72 g fat, 69 g protein, 152 g carbohydrates, 38 g fiber, 1,793 mg sodium
To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack
To make it 2,000 calories: Change ½ cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Recipes for Weight Loss.
Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 350 to 400 calories while the lunches span 350 to 400 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?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.
Health Benefits of Antioxidants for Weight Loss
Hidden within the vibrant colors of plant foods are powerful antioxidants that can support your weight loss efforts in more ways than one. Antioxidants, such as vitamin C, vitamin E, beta-carotene, polyphenols and selenium, are well-known for their role in protecting your cells from harmful molecules called free radicals. When free radicals are left unchecked, they create oxidative stress—a kind of internal chaos that is associated with the development and progression of inflammation and obesity.
This is where antioxidants come into play, helping to neutralize these unruly molecules and prevent oxidative damage. In doing so, antioxidants can help reduce inflammation, regulate cellular processes involved in energy metabolism and adipose (fat) tissue function. They have also been shown to improve appetite control and insulin sensitivity, which are key factors in maintaining a healthy weight. As a result, incorporating the antioxidant-rich foods in this meal plan can be a smart and sustainable way to support your long-term weight loss goals and improve your overall health.
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.
Dig Deeper
7 Surprising Antioxidant-Rich Foods You Should Eat, According to Dietitians
How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
