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Introduction

This is a sample meal plan based on a (approximately) 2000 daily calorie intake. The main goal of this meal plan is to increase fruit and vegetable intake, promote daily fiber intake, meet daily macronutrient needs, and prioritize nutrient rich foods on a budget. This meal plan is designed to have a form of produce at each meal and provides approximately 30-35 grams of protein, 20-25 grams of fat, and 60-75 grams of carbs for each meal. This meal plan may not meet your individual nutrient needs; therefore, it is important to work with a dietitian to help you create your own individualized meal plan based on your chronic disease management, caloric needs, and macronutrient needs. This meal plan ONLY serves as an example to help you create your own meal plan based on your nutrient needs, taste preferences, budget, and any additional needs you may have.

**Some recipes are original to OakStone Health and Nutrition on this meal plan. Some recipes came from EatingWell.com

Day 1 – Sunday

Breakfast (~KCAL: 606 | CHO: 60g | PRO: 33g | FAT: 26g | FIBER: 12g)

• 1 cup blueberries (or other fruit)
• 2 boiled eggs
• 1 cup milk of choice
• 1 serving 4 Ingredient High Fiber Cereal

Lunch (~KCAL: 517 | CHO: 47g | PRO: 35g | FAT: 21g | FIBER: 11g)

• 1 cup sliced cucumbers and carrots with 3 tbsp hummus
• Chicken wrap

P.M. Snack (~KCAL: 140 | CHO: 11g | PRO: 6g | FAT: 8g | FIBER: 3g)

• 1/2 cup sliced strawberries
• 1 oz nuts of choice

Dinner (~KCAL: 654 | CHO: 80g | PRO: 34g | FAT: 22g | FIBER: 4g)

• 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta
• (for extra nutrients add an extra 4 cups of baby spinach to full recipe)

After Dinner Snack (~KCAL: 162 | CHO: 19g | PRO: 17g | FAT: 2g | FIBER: 3g)

• 3/4 cup greek yogurt with 1 tablespoon cocoa powder
• 1/2 cup fruit

Day 2 – Monday

Breakfast (~KCAL: 488 | CHO: 60g | PRO: 35g | FAT: 12g | FIBER: 6g)

• 1 serving High Protein Green Apple Smoothie

Lunch (~KCAL: 597 | CHO: 64g | PRO: 38g | FAT: 21g | FIBER: 9g)

• Quinoa salad (1 cup salmon or tuna, 2 cups mixed greens, 1/2 cup cherry tomatoes, 1 cup cooked quinoa, and 1 tablespoon of olive oil + balsamic vinaigrette)
• 1/2 banana or 1/2 cup fruit

P.M. Snack (~KCAL: 141 | CHO: 17g | PRO: 7g | FAT: 5g | FIBER: 1g)

• 15 grapes
• 1 slice of cheese

Dinner (~KCAL: 582 | CHO: 49g | PRO: 38g | FAT: 26g | FIBER: 8g)

• 1 cup Green Beans
• 6-8 oz BBQ Chicken (shredded chicken with 2 tbsp bbq sauce)
• 1 cup Mashed Potatoes (prepared with 1 medium potato, 1 tbsp olive oil and 1/4 cup shredded cheese)

After Dinner Snack (~KCAL: 249 | CHO: 37g | PRO: 5g | FAT: 9g | FIBER: 2g)

• 1 serving Healthy Peach Cobbler

Day 3 – Tuesday

Breakfast (~KCAL: 513 | CHO: 63g | PRO: 36g | FAT: 13g | FIBER: 9g)

• 1 cup fruit of choice
• High Protein Oatmeal (Mix 1/2 cup oatmeal + 1/2 cup greek yogurt + 1 scoop protein powder (mix dry oats, greek yogurt, and protein powder with 1/2 cup water and microwave on high for 1-2 minutes and stir to combine)
• Add 1 tablespoon chia seeds to oatmeal
• You can also add the fruit on top of the oatmeal or eat it on the side

Lunch (~KCAL: 602 | CHO: 71g | PRO: 39g | FAT: 18g | FIBER: 11g)

• Turkey and Avocado sandwich with lettuce and tomatoes (Use 2 slices of whole grain bread and add 6 oz turkey breast + 1/4 avocado + lettuce and tomatoes)
• 1 Apple
• 1 cup non-starchy vegetables (cucumbers, carrots, broccoli, peppers, etc.) with 2 tbsp high protein ranch dip

P.M. Snack (~KCAL: 246 | CHO: 22g | PRO: 8g | FAT: 14g | FIBER: 3g)

• 1 serving No-Bake Energy Bites

Dinner (~KCAL: 459 | CHO: 54g | PRO: 36g | FAT: 11g | FIBER: 5g)

• 1 serving Chicken and Dumplings
• 1 cup roasted sweet potatoes, diced

After Dinner Snack (~KCAL: 275 | CHO: 27g | PRO: 8g | FAT: 15g | FIBER: 4g)

• 1/2 cup pineapples
• 1 tbsp dark chocolate chips
• 10 almonds or nut of choice

Day 4 – Wednesday

Breakfast (~KCAL: 633 | CHO: 60g | PRO: 33g | FAT: 29g | FIBER: 12g)

• 1 cup blueberries (or other fruit)
• 2 boiled eggs
• 1 cup milk of choice
• 1 serving 4 Ingredient High Fiber Cereal

Lunch (~KCAL: 517 | CHO: 47g | PRO: 35g | FAT: 21g | FIBER: 11g)

• 1 cup sliced cucumbers and carrots with 3 tbsp hummus
• Chicken wrap

P.M. Snack (~KCAL: 140 | CHO: 11g | PRO: 6g | FAT: 8g | FIBER: 3g)

• 1/2 cup sliced strawberries
• 1 oz nuts of choice

Dinner (~KCAL: 654 | CHO: 80g | PRO: 34g | FAT: 22g | FIBER: 4g)

• 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta
• (for extra nutrients add an extra 4 cups of baby spinach. To meet the 30-35 grams of protein, add at least 1/3 cup extra chicken sausage)

After Dinner Snack (~KCAL: 162 | CHO: 19g | PRO: 17g | FAT: 2g | FIBER: 3g)

• 3/4 cup greek yogurt with 1 tablespoon cocoa powder
• 1/2 cup fruit

Day 5 – Thursday

Breakfast (~KCAL: 488 | CHO: 60g | PRO: 35g | FAT: 12g | FIBER: 6g)

• 1 serving High Protein Green Apple Smoothie

Lunch (~KCAL: 597 | CHO: 64g | PRO: 38g | FAT: 21g | FIBER: 9g)

• Quinoa salad (1 cup salmon or tuna, 2 cups mixed greens, 1/2 cup cherry tomatoes, 1 cup cooked quinoa, and 1 tablespoon of olive oil + balsamic vinaigrette)
• 1/2 banana or 1/2 cup fruit

P.M. Snack (~KCAL: 141 | CHO: 17g | PRO: 7g | FAT: 5g | FIBER: 1g)

• 15 grapes
• 1 slice of cheese

Dinner (~KCAL: 582 | CHO: 49g | PRO: 38g | FAT: 26g | FIBER: 8g)

• 1 cup Green Beans
• 6-8 oz BBQ Chicken (shredded chicken with 2 tbsp bbq sauce)
• 1 cup Mashed Potatoes (prepared with 1 medium potato, 1 tbsp olive oil and 1/4 cup shredded cheese)

After Dinner Snack (~KCAL: 249 | CHO: 37g | PRO: 5g | FAT: 9g | FIBER: 2g)

• 1 serving Healthy Peach Cobbler

Day 6 – Friday

Breakfast (~KCAL: 513 | CHO: 63g | PRO: 36g | FAT: 13g | FIBER: 9g)

• 1 cup fruit of choice
• High Protein Oatmeal (Mix 1/2 cup oatmeal + 1/2 cup greek yogurt + 1 scoop protein powder (mix dry oats, greek yogurt, and protein powder with 1/2 cup water and microwave on high for 1-2 minutes and stir to combine)
• Add 1 tablespoon chia seeds to oatmeal
• You can also add the fruit on top of the oatmeal or eat it on the side

Lunch (~KCAL: 602 | CHO: 71g | PRO: 39g | FAT: 18g | FIBER: 11g)

• Turkey and Avocado sandwich with lettuce and tomatoes (Use 2 slices of whole grain bread and add 6 oz turkey breast + 1/4 avocado + lettuce and tomatoes)
• 1 Apple
• 1 cup non-starchy vegetables (cucumbers, carrots, broccoli, peppers, etc.) with 2 tbsp high protein ranch dip

P.M. Snack (~KCAL: 246 | CHO: 22g | PRO: 8g | FAT: 14g | FIBER: 3g)

• 1 serving No-Bake Energy Bites

Dinner (~KCAL: 459 | CHO: 54g | PRO: 36g | FAT: 11g | FIBER: 5g)

• 1 serving Chicken and Dumplings
• 1 cup roasted sweet potatoes, diced

After Dinner Snack (~KCAL: 275 | CHO: 27g | PRO: 8g | FAT: 15g | FIBER: 4g)

• 1/2 cup pineapples
• 10 almonds or nut of choice
• 1 tbsp dark chocolate chips

Day 7 – Saturday

Breakfast (~KCAL: 558 | CHO: 62g | PRO: 28g | FAT: 22g | FIBER: 5g)

• 1 cup fruit of choice
• Cheesy Spinach Scrambled Eggs (1 cup spinach, 1/4 cup cheese, 2 eggs)
• 1 serving Air Fryer Cinnamon Rolls

Lunch (~KCAL: 549 | CHO: 41g | PRO: 31g | FAT: 19g | FIBER: 4g)

• 1 serving Chipotle Chicken Burrito Bowl
• 1/2 cup Sweet potatoes, roasted

P.M. Snack (~KCAL: 193 | CHO: 21g | PRO: 7g | FAT: 9g | FIBER: 3g)

• 15 grapes
• 1 tablespoon peanut butter (or nut butter of choice)

Dinner (~KCAL: 544 | CHO: 53g | PRO: 38g | FAT: 20g | FIBER: 4g)

• 1 cup Salad Mix with 1 tablespoon dressing
• 1 serving Shrimp and Grits

After Dinner Snack (~KCAL: 204 | CHO: 29g | PRO: 13g | FAT: 4g | FIBER: 2g)

• Yogurt Parfait (Start with a layer of 1/4 cup greek yogurt, then a layer of 1/4 cup chopped fruit of choice, then a layer of 1/4 cup gram crackers – repeat this one more time and top with a layer of greek yogurt)

Grocery List

Produce

• Blueberries (5 cups)
• Strawberries (3 cups)
• Fruit of choice (7–8 cups)
• Bananas (2)
• Apples (2)
• Baby spinach (2 large bags)
• Mixed salad greens (2 large containers)
• Lettuce
• Tomatoes
• Cherry tomatoes
• Cucumbers (5–6)
• Carrots (2 lb bag)
• Avocados (3)
• Green beans (2 lb)
• Potatoes (4 medium)
• Sweet potatoes (2 medium)
• Mixed non-starchy vegetables (broccoli, peppers, cucumbers, carrots)
• Fresh herbs (optional)

Protein

• Chicken breast (about 6–7 lb)
• Chicken sausage (about 1½ lb)
• Turkey breast deli meat (12 oz)
• Shrimp (1½ lb)
• Salmon or tuna (about 2 lb total)
• Eggs (2 dozen)
• Greek yogurt (2 large tubs)
• Milk of choice (½ gallon)
• Cottage cheese (optional if substituting)
• Feta cheese
• Shredded cheese
• Cheese slices

Grains & Bread

• Whole grain tortillas
• Whole grain bread
• Old-fashioned oats
• Quinoa
• High-fiber cereal ingredients (or prepared cereal)
• Grits
• Gram crackers (for parfait)
• Whole grain wraps

Pantry

• Peanut butter or nut butter
• Hummus
• Chia seeds
• Protein powder
• Cocoa powder
• Dark chocolate chips
• Olive oil
• Balsamic vinaigrette
• BBQ sauce
• Honey
• Mixed nuts
• Almonds
• No-Bake Energy Bite ingredients
• Peach & Strawberry Cobbler ingredients
• Chicken & Dumplings ingredients
• Chipotle Chicken Burrito Bowl ingredients
• One-Pot Spinach, Chicken Sausage & Feta Pasta ingredients
• Shrimp & Grits ingredients
• Air Fryer Cinnamon Roll ingredients

Seasonings

• Garlic powder
• Onion powder
• Italian seasoning
• Paprika
• Black pepper
• Salt
• Cinnamon
• Taco seasoning