However, your weight is just one of many factors that impacts your overall health — staying properly hydrated , getting regular exercise, focusing on good quality sleep and knowing how to dial down stress are also important pieces of the healthy weight puzzle.

It's also important to note that this plan uses 1, calories as a base; it is designed to be built upon by doubling, tripling or even quadrupling your servings of veggies at any opportunity and adding more fruits at snack time, too.

You can consider complementing this plan with a daily multivitamin , too. Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.

Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis. Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden.

Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert. Grab 1 or 2 hard-boiled eggs on your way out the door. MORE IDEAS: Healthy Smoothie Recipes to Brighten Up Your Mornings.

Heat up 1 cup vegetable soup and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes. OUR PICKS: Best Canned Soups.

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Garnish chicken with chopped scallions and a squeeze of lime juice. TRY OUT: Healthy Chicken Dinners for the Best Weeknights Ever.

Serve over lettuce. Eat with 1 large piece of multigrain toast. Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed.

Finish the meal off with 1 ounce of chocolate or a to calorie ice cream bar. Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita , 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Add spices, herbs and seasoning as desired.

OUR PICKS: Best Dairy-Free Yogurts. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45 seconds on high or grill. Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon ; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or a to calorie ice cream bar for dessert.

Add 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk. Make a tuna pita with one mini whole-wheat pita, 2 ounces water-packed tuna, 1 tablespoon mayonnaise, mustard, cucumber and onion slices. gov or. To get started, click on the "Start" button. You can also find out your MyPlate Plan in Spanish.

Get the Widget. In general, for ages 12 months to 8 years the Dietary Reference Intakes are used. For ages years, Estimate Energy Requirement EER formulas are used with factors applied based on Body Mass Index BMI percentile. Calculations for people who are pregnant or lactating vary based on age and other factors.

The MyPlate Plans are available below. Use only the plan that is right for you! Note: If you are on a mobile device, you may need to turn your phone to see the full table.

Talk with your health care provider about an eating pattern and physical activity program that is right for you. Find savings in your area and discover new ways to prepare budget-friendly foods.

Build healthy eating habits one goal at a time!

Centers for Disease Control and Prevention. Losing weight. Academy of Nutrition and Dietetics. How much water do you need. By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Meal Plans. By Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. Rebecca Jaspan, MPH, RD.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Melissa Rifkin, MS, RD, CDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Why Nutrition Is Important for a 1, Calorie Diet.

Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. Download the 7-Day 1,Calorie Meal Plan Download the Meal Plan. How to Meal Plan for a 1, Calorie Diet Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks.

It can also help reduce stress when thinking about what to eat and helps you stay on track. Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to give you energy and keep you full until lunch.

Don't forget about timing. You want to think about eating about every 3 to 4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving. Keep your food groups in mind.

It can be challenging to come up with meals every day. Blueberry Oatmeal In a big bowl, mix all ingredients except frozen blue berries well. Cook in microwave for about 2 minutes.

Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking. Return to microwave and cook for another 2 minutes.

Once cooked, remove from microwave, add the frozen blue berries and stir them through. Cinnamon Apple Bites Cut up apple with or without skin - your choice into bite sized chunks.

Put the chopped apple into a container with a lid ex. an empty margarine container. Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. Eat and enjoy immediately. Lunch Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.

Dinner French Egg and Bacon Sandwich Beat half of the eggs and dip bread slices in. Heat a lightly oiled griddle or frying pan over medium high heat. Cook until browned on both sides.

Set aside but keep warm. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Individual fluid needs vary based on age, sex, activity level, and medical history.

For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.

When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Macronutrients: calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat.

Macronutrients: calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat. Macronutrients: calories, 24 grams protein, 29 grams carbohydrates, 16 grams fat.

Macronutrients: calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat. Macronutrients: calories, 25 grams protein, 51 grams carbohydrates, 26 grams fat.

Macronutrients: calories, 2 grams protein, 13 grams carbohydrates, 12 grams fat. Daily Totals: 1, calories, 71 grams protein, grams carbohydrates, 80 grams fat. Macronutrients: calories, 10 grams protein, 52 grams carbohydrates, 9 grams fat. Macronutrients: calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat.

Macronutrients: calories, 12 grams protein, 35 grams carbohydrates, 8 grams fat. Macronutrients: calories, 20 grams protein, 19 grams carbohydrates, 4 grams fat. Macronutrients: calories, 34 grams protein, 47 grams carbohydrates, 18 grams fat. Macronutrients: calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat.

Daily Totals: 1, calories, 85 grams protein, grams carbohydrates, 56 grams fat. Macronutrients: calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat. Macronutrients: calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat. Macronutrients: calories, 14 grams protein, 21 grams carbohydrates, 31 grams fat.

Macronutrients: calories, 6 grams protein, 18 grams carbohydrates, 6 grams fat. Macronutrients: calories, 13 grams protein, 60 grams carbohydrates, 17 grams fat.

Macronutrients: calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat. Daily Totals: 1, calories, 53 grams protein, grams carbohydrates, 98 grams fat. Macronutrients: calories, 25 grams protein, 32 grams carbohydrates, 12 grams fat. Macronutrients: calories, 5 grams protein, 19 grams carbohydrates, 14 grams fat.

Macronutrients: calories, 15 grams protein, 36 grams carbohydrates, 22 grams fat. Macronutrients: calories, 30 grams protein, 34 grams carbohydrates, 21 grams fat. Macronutrients: 46 calories, 1 gram protein, 11 grams carbohydrates, 0 grams fat.

Daily Totals: 1, calories, 80 grams protein, grams carbohydrates, 85 grams fat. Macronutrients: calories, 13 grams protein, 54 grams carbohydrates, 17 grams fat.

Macronutrients: calories, 23 grams protein, 47 grams carbohydrates, 21 grams fat. Macronutrients: calories, 6 grams protein, 24 grams carbohydrates, 7 grams fat. Macronutrients: calories, 27 grams protein, 34 grams carbohydrates, 12 grams fat.

Macronutrients: 49 calories, 1 gram protein, 12 grams carbohydrates, 0 grams fat. Daily Totals: 1, calories, 75 grams protein, grams carbohydrates, 68 grams fat. Macronutrients: 13 grams protein, 46 grams carbohydrates, 17 grams fat.

Macronutrients: calories, 4 grams protein, 32 grams carbohydrates, 11 grams fat. Macronutrients: calories, 21 grams protein, 55 grams carbohydrates, 15 grams fat.

Macronutrients: 16 calories, 1 gram protein, 4 grams carbohydrates, 0 grams fat. Macronutrients: calories, 24 grams protein, 29 grams carbohydrates, 24 grams fat.

Daily Totals: 1, calories, 65 grams protein, grams carbohydrates, 79 grams fat. Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep.

Consider speaking with a registered dietitian or another healthcare professional to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at

While studies on the topic are scarce, an acceptable rate of weight gain is 0. However, in people with severe undernutrition, weight gain of about 4.

Rapid weight gain may lead to uncomfortable side effects, such as bloating, stomach distress, and fluid retention. How fast you gain weight depends on how many calories you need to maintain your weight. If you maintain your weight on 2, calories per day , you will gain weight much quicker on a 3,calorie diet than someone who maintains their weight on 2, calories per day.

For example, one 8-week study showed that when 25 healthy people ate an additional calories over their weight-maintenance calorie needs, they gained an average of If those same participants ate only calories above their maintenance calorie needs for the same duration, they would likely gain much less weight.

For some people, a 3,calorie may help you gain weight. An acceptable, safe rate of weight gain is 0. The calories in your diet come from three macronutrients — carbs, fat, and protein.

The Acceptable Macronutrient Distribution Ranges AMDRs set forth by the Institute of Medicine of the National Academies recommend that people get 17 :.

When combined with resistance training, protein intakes on the higher end of the AMDR have been shown to reduce body fat gain due to excess calorie intake and increase muscle mass 18 , 19 , Resistance training can promote muscle gain instead of fat gain on a high-calorie diet Consume protein around your workouts, as well as equally spaced throughout your day to enhance muscle recovery and growth 22 , Higher protein intakes combined with resistance training can help optimize your body composition.

Consuming 3, calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging.

Plus, protein powders, including whey, casein, and plant-based powders like rice, soy, or pea, can be added to smoothies for a nutrient- and calorie-packed snack. If most of your diet consists of whole, nutrient-dense foods, you can enjoy your favorite treats in moderation.

Make sure most of your calories come from minimally-processed, nutrient-dense foods and reserve sweets and junk foods for the occasional treat. This 3,calorie, 5-day sample menu includes a variety of nutrient-dense foods, such as lean proteins, healthy fats, fruits, and vegetables.

Depending on several factors, including your activity level and body size, a 3,calorie diet may help you maintain or gain weight. Whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins should make up the majority — if not all — of your diet.

One the other hand, highly processed refined foods like bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks should be limited. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

If you're underweight and looking to gain weight, it's very important to do it right. Learn how to gain weight fast and healthily with these tips. This article tells you everything you need to know about 2,calorie diets, including…. When it comes to gaining lean muscle, what you eat matters.

This article takes a look at the top 26 muscle building foods. A calorie deficit is needed for weight loss, but restricting calories too much is dangerous. Here are 5 potentially harmful effects of calorie….

Though fruits may not be what first comes to mind when trying to gain weight, several types may be beneficial in this regard. Here are 11 healthy…. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health.

Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? List of Partners vendors. Meal Plans Weight-Loss Meal Plans. By Victoria Seaver, M. Victoria Seaver, M. Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont.

Victoria has been a part of the EatingWell. com team since EatingWell's Editorial Guidelines. In This Article View All. In This Article. How to Meal Prep Your Week of Meals. Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. Trending Videos. Was this page helpful? Thanks for your feedback!

Tell us why! Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page.