If you’re trying to lose weight, research shows that eating a diet rich in antioxidants may help you achieve your goal. This nutritious weight loss meal plan maps out a week of delicious meals and snacks, including foods high in antioxidants. It’s full of colorful produce and healthy fats, like nuts and salmon, and no added sugars for maximum nutrition. While an occasional sweet treat doesn’t negate the health benefits of eating more antioxidant-rich foods, many people are consuming more added sugar than they realize, making it harder to lose weight. Whether you’re trying to lose weight or just want to replenish your nutrients, this meal plan can help. Let’s get started!
How to create a meal plan
EatingWell meal plans are carefully crafted by registered dietitians to be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health and lifestyle goals and is analyzed for accuracy using the nutrition database ESHA Food Processor. Because everyone’s nutritional needs are different, we encourage you to use these plans as a guide and adjust as needed.
Why this meal plan is right for you
Antioxidants play a key role in protecting cells from damage caused by free radicals and keeping the body healthy. In selecting recipes, we focused on antioxidant-rich foods like colorful berries, purple fruits and plums, healthy fats from fish and nuts, and highly pigmented vegetables like kale and pumpkin.
This meal plan provides at least 74 grams of protein and 29 grams of fiber per day. These two nutrients promote satiety between meals, which aids in weight loss. We’ve set the calorie level at 1,500 calories per day, which is the level at which many people experience weight loss. For those with other calorie needs, we’ve also included a plan that modifies it to 2,000 calories per day. As with all meal plans, this is intended to serve as a sample antioxidant-rich meal plan for weight loss. Feel free to make substitutions based on taste preferences, grocery shopping, and routine.
FAQ
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If there is a meal I don’t like, can I combine it?Absolutely! Meal plans are meant to be enjoyed, and yes, that means eating the foods you love. For this meal plan, we’ve targeted 1,500 calories, at least 70 grams of protein, 28 grams of fiber, and a sodium limit of 2,300 mg per day. If you’re closely watching calories, protein, fiber, or other nutrients, you may want to choose alternatives with similar nutritional profiles. For more inspiration, check out Antioxidant-Rich Dinners in Under 30 Minutes and the Anti-Inflammatory Diet Center.
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Is it okay to eat the same breakfast or lunch every day?Yes! If that fits your routine, do so. Breakfast should be 318-387 calories and lunch 375-401 calories. These ranges are pretty close, so simple swaps should work for most people, but you can also adjust one or two snacks if needed.
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Does added sugar cause weight gain?It’s not possible to generalize about one cause of weight gain, as factors like overall diet, genetics, sleep, stress, hormones, and physical activity can all affect weight, but research shows that a diet high in added sugars is more likely to lead to weight gain. While added sugars can certainly be part of a healthy diet in moderation, many people consume too much of them without realizing it. Take a quick look at nutrition labels to see where added sugar is in your daily routine.
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Why is the 1,200 calories still the same?Our meal plans no longer offer a 1,200 calorie day modification. The 2020-2025 Dietary Guidelines for Americans indicate that limiting daily calories to 1,200 is not only too low to meet the nutritional needs of most people, but also unsustainable for long-term health and well-being.
What are Antioxidants?
Antioxidants are a group of nutrients that prevent and repair oxidative stress in the body. Cellular damage caused by unchecked oxidative stress is linked to increased risk of cardiovascular disease, some cancers, and inflammation. They are found in colorful fruits, vegetables, nuts, and fish like salmon. Specific antioxidants include vitamin C, vitamin E, carotenoids, polyphenols, anthocyanins (which give fruits like blueberries, plums, and purple cabbage their deep purple or blue color), and lycopene, which is found in tomatoes and watermelon. Eating a variety of fruits, vegetables, and nuts can help you get a variety of antioxidants into your daily routine.
Antioxidant-rich foods to look out for
- Fruits (blueberries, plums, citrus fruits, cherries, pomegranates, etc.)
- Vegetables (dark leafy greens, broccoli, cauliflower, tomatoes, pumpkin, cabbage, sweet potatoes, beets, etc.)
- nuts
- seed
- beans
- Fatty fish, such as salmon and tuna
- coffee
- tea
How to Meal Prep for a Week
- For lunch on days 2-5, prepare an anti-inflammatory chicken & beet salad.
- Make some Carrot Cake Energy Bites to snack on throughout the week.
First day
Breakfast (387 calories)
AM Snack (158 calories)
Lunch (401 calories)
PM Snack (136 calories)
- 1 (5.3 oz) low-fat plain Greek yogurt
- 1/2 cup sliced strawberries
Dinner (409 calories)
Daily Totals: 1,491 calories, 81g fat, 81g protein, 118g carbohydrates, 32g fiber, 1,311mg sodium
Make it 2,000 calories: Add a strawberry banana green smoothie for breakfast and ¼ cup dry roasted unsalted almonds as an evening snack.
the 2nd day
Jacob Fox
Breakfast (318 calories)
AM Snack (158 calories)
Lunch (375 calories)
PM Snack (95 calories)
Dinner (545 calories)
Daily Totals: 1,489 calories, 74g fat, 92g protein, 127g carbohydrates, 29g fiber, 1,882mg sodium
Make it 2,000 calories: Add a serving of an avocado and arugula omelet for breakfast and 1 1/2 tablespoons of natural peanut butter for an afternoon snack.
Third day
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shel Royster
Breakfast (318 calories)
AM Snack (238 calories)
Lunch (375 calories)
PM Snack (136 calories)
- 1 (5.3 oz) low-fat plain Greek yogurt
- 1/2 cup sliced strawberries
Dinner (417 calories)
Daily Totals: 1,484 calories, 63g fat, 74g protein, 171g carbohydrates, 29g fiber, 1,467mg sodium
Make it 2,000 calories: Add one serving of an avocado and arugula omelet for breakfast and four tablespoons of chopped walnuts for an afternoon snack.
Day 4
Breakfast (387 calories)
AM Snack (62 calories)
Lunch (375 calories)
PM Snack (131 calories)
Dinner (548 calories)
Daily Totals: 1,503 calories, 82g fat, 81g protein, 120g carbohydrates, 29g fiber, 1,965mg sodium
Make it 2,000 calories: Add one serving of Strawberry Banana Green Smoothie for breakfast and four servings of Carrot Cake Energy Bites for your mid-morning snack.
Day 5
Breakfast (318 calories)
AM Snack (206 calories)
Lunch (375 calories)
PM Snack (136 calories)
- 1 (5.3 oz) low-fat plain Greek yogurt
- 1/2 cup sliced strawberries
Dinner (404 calories)
Evening snack (73 calories)
Daily Totals: 1,512 calories, 62g fat, 79g protein, 174g carbohydrates, 36g fiber, 1,464mg sodium
Make it 2,000 calories: Add one serving of an avocado and arugula omelet to your breakfast and three tablespoons of chopped walnuts for your afternoon snack.
Day 6
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Breakfast (318 calories)
AM Snack (144 calories)
Lunch (401 calories)
PM Snack (140 calories)
- 1 cup low-fat plain kefir
- 1 plum
Dinner (500 calories)
Daily Totals: 1,503 calories, 65g fat, 83g protein, 155g carbohydrates, 30g fiber, 1,516mg sodium
Make it 2,000 calories: Add one serving of avocado and arugula omelet to your breakfast and ¼ cup of unsalted shelled pistachios for your afternoon snack.
Day 7
Breakfast (387 calories)
AM Snack (138 calories)
- ⅔ cup low-fat unsalted cottage cheese
- 1 plum
Lunch (401 calories)
PM Snack (136 calories)
- 1 (5.3 oz) low-fat plain Greek yogurt
- 1/2 cup sliced strawberries
Dinner (452 calories)
Daily Totals: 1,513 calories, 77g fat, 83g protein, 130g carbohydrates, 31g fiber, 1,420mg sodium
Make it 2,000 calories: Add a strawberry-banana green smoothie to your breakfast and 1/4 cup of crushed walnuts for an afternoon snack.
