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10 Best Diet Plans Of 2023, According To Experts

The first thing to consider when deciding on a diet is: What's my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changes . Once you know what your desired outcome is, it's time to delve into the details.

Dr. Cheskin says to determine if you're likely to stick with a diet, it's important to "know yourself—the more you can be introspective, the better." After all, a 2018 study in JAMA Network found people achieved similar weight loss results on a healthy low-fat diet and a healthy low-carbohydrate diet. So the diet that's likely to work for you is the one you're most likely to stick with .

To that end, ask yourself the following questions:

Does the diet have foods I like to eat?

What is it about my habits and preferences that might make this particular approach work for me?

What am I going to change to help me lose weight or lower my cholesterol or my _____?

Are the foods on this diet affordable?

Do I have time to shop for and prepare the recommended meals?

"The practicality of what you're choosing is really important because there are still only 24 hours in a day," says Leslie Bonci, a registered dietitian and owner of Active Eating Advice in Pittsburgh.

It's also wise to consider your dieting history, including what has worked for you and what hasn't—and why. "There are very few people in this world who haven't been through this a few times before," Bonci says.

There may be valuable lessons in your previous experiences. If you were tired and miserable on a low-carb approach in the past, you should probably look at a different one. On the other hand, if you were successful with a plan that included mini meals throughout the day, that approach might be worth trying again.

Also, think about what's realistic for your lifestyle. While a rigid, calorie-cutting plan may be appealing initially because it takes the guesswork out of what to eat, it may be hard to stick with it for an extended period of time.

"If there isn't some flexibility built in, it probably won't work for you in the long term because life throws us curveballs," says Dr. Cheskin. "It should be adaptable to different situations and personalities." In other words, it needs to be a plan you can live with.

It's also important to consider a particular diet's safety and effectiveness. For example, is there research or science behind the diet? Or is it based on unproven assumptions? Look at statistics or clinical studies to gauge its success for other people, Dr. Cheskin advises. In general, experts say that a healthy, sustainable weight loss plan should include:

A healthy number of daily calories. That means no less than around 1,500 for women, or 1,800 for men—although that number varies based on factors like your weight and activity level.

A variety of foods from different food groups. Think fruits, vegetables, whole grains, legumes, nuts, seeds, lean protein and healthy fats, says Dr. Cheskin. The diet should include appropriate proportions of macronutrients (carbohydrates, proteins and fats) to provide your body with energy, as well as sufficient micronutrients (like vitamins and minerals) for optimal function. It shouldn't rely on supplements to provide these nutrients, says Dr. Cheskin, because that suggests the plan is nutritionally unsound and not sustainable.

An afternoon snack. Snacks "keep people fulfilled," says Dr. Cheskin. "Part of eating is not just to fill the fuel tank; it's also the pleasure of food."

7-day Mediterranean Diet Plan To Help Boost Your Metabolism And Energy

If you're looking for a healthy diet that is easy to maintain and can aid in weight loss while promoting your overall health, look no further. The Mediterranean diet consistently comes out on top on the U.S. News & World Report Best Diets list, and it's not hard to see why.

Research suggests a Mediterranean-style diet can reduce the risk for heart disease, certain cancers and other serious health conditions. The meal plan is filled with healthful foods to rev metabolism, strengthen bones, alleviate aches and pains, minimize belly fat, and boost energy and brain power.

What is the Mediterranean diet?

Since the Mediterranean Sea borders 16 different countries, each has their own traditions and variations on food selection and prep. However, the same basic diet principles apply:

Eating is focused primarily on plant-based foods (think veggies, fruit, legumes, whole grains, nuts and seeds).

Butter is replaced with olive oil.

Fish, eggs and poultry are the animal proteins of choice.

Red meat is limited to no more than a few times a month.

Meals are flavored with various herbs and spices.

Wine is enjoyed in moderation.

Food is shared with friends and family.

Hoda's diet plan (Casey Barber)

7-day Mediterranean diet plan

This plan provides approximately 1,600 calories per day (which includes a glass of wine, a "daily cheat" and unlimited non-starchy vegetables; see below). Feel free to adjust higher or lower depending on your personal weight and health goals.

7-day Mediterranean diet plan

>>Get a printable meal plan here!

Here are a few tips for following a Mediterranean diet:

Eat on a schedule: Have a meal or snack at least every four to five hours.

Mix and match any of the meal and snack options. Repeat favorite meals/snacks as often as you'd like.

Plan your menu the night before, so you're armed with a game plan.

Drink water throughout the day. Keep a water bottle on hand for continuous sipping.

Enjoy up to one glass of wine each day along with a meal.

Stick with "legal eats" when watching TV or a movie: light popcorn or veggies only.

Enjoy unlimited amounts of non-starchy vegetables (carrots, tomatoes, peppers, celery, cucumbers, etc.) at any point in the day.

Indulge in one optional "daily cheat." It could be a small handful of French fries or two bites of anything that looks delicious.

Breakfast options

Hoda Plan - Savory Protein Pancake Breakfast (Casey Barber)

Greek omelet: Combine 1 egg and 3 egg whites with spinach, dill and optional feta. Add 1 slice of whole grain toast on the side.

Oatmeal with fruit and nuts. Combine 1/2 cup dry oats with 1 cup unsweetened vanilla almond milk or skim milk. Top with 1/2 cup chopped fruit, 1 tablespoon chopped walnuts and 1 optional teaspoon of honey or maple syrup. Sprinkle with ground cinnamon.

PB-banana-cinnamon English muffin. Toast 1 whole-grain English muffin. Top with 1 tablespoon of peanut butter, 1/2 sliced banana and a sprinkling of cinnamon.

Avocado toast with eggs. Top 1 slice of whole-grain bread with 2 tablespoons mashed avocado, sliced radish and a squirt of lemon juice. On the side, enjoy 1 whole egg plus 3 egg whites — scrambled or hard-boiled with any preferred vegetables or seasonings.

Mediterranean smoothie. Blend 1 handful of baby spinach, 1/2 ripe banana, 1 cup of fresh or frozen blueberries, 1/2 cup low-fat milk, 1 tablespoon almond butter (or nut butter of your choice) and 3 to 5 ice cubes.

Savory protein pancake with lemon-dill yogurt. Mix 1/2 cup dry quick oats, 4 egg whites, 1/4 to 1/2 cup chopped scallions, 1 ounce reduced-fat shredded sharp cheddar cheese, and a pinch of salt and pepper. Preheat pan coated with olive oil cooking spray over medium heat. Pour in batter and spread evenly throughout the pan. Cook 2 to 3 minutes per side. Top with a dollop of Lemon-Dill Yogurt sauce.

Mediterranean muffin with eggs or yogurt. Make Mediterranean-style muffins. Have 1 hard-boiled egg or 5 to 8 ounces of low-fat Greek yogurt on the side.

Lunch options

Hoda Plan - Salad in a Jar Lunch (Casey Barber)

Grilled fish and veggies. Grill 6 ounces of fish. Add 1 cup vegetables, grilled, roasted or sautéed in olive oil.

Mezze plate with hummus, nuts and fruit. Create a Mezze plate with 1/4 cup hummus and unlimited crudité or raw veggies, 1 small whole grain roll or 1/2 large pita, 1 cup grapes, and 10 almonds or walnuts (or 1 ounce of cheese).

Mediterranean salad jar. In a glass jar, layer lemon dressing (2 teaspoons olive oil, 1 to 2 tablespoons fresh lemon juice, some salt and chopped parsley to taste), chopped cucumber, diced tomato, chopped celery, black olives, chopped artichoke hearts, white beans, feta cheese, chopped romaine and cubed or chopped chicken.

Lentil soup and veggies. 2 cups lentil soup with 1 cup of vegetables on the side. Add 1 cup of grapes, or swap for 1 apple, pear, orange, grapefruit, banana or 1 cup of berries.

Chicken and spinach wrap. Stuff a 100-calorie whole-grain tortilla wrap with baby spinach leaves, sliced red onion, chopped tomato, 4 ounces of grilled chicken breast and 1 to 2 tablespoons red wine vinaigrette.

Open-faced veggie tuna salad sandwich. Make an open-faced tuna salad sandwich at home using the recipe found here or buy a comparable version from a deli. On the side, enjoy 1 orange, apple, pear, grapefruit, banana or 1 cup grapes or berries.

Quinoa chickpea tabbouleh. Make this delicious Mediterranean-style salad using the recipe found here.

Dinner options

Hoda Plan - Shrimp Broccoli Linguine Dinner (Casey Barber / Casey Barber)

Quinoa and black bean stuffed peppers. Make stuffed peppers using the recipe found here. Add a side salad of mixed greens and non-starchy vegetables topped with 1 to 2 teaspoons olive oil, unlimited balsamic vinegar and 1 tablespoon chopped walnuts.

Chicken-vegetable kebabs and couscous. Make kebabs using 6 ounces of chicken, peppers, mushrooms and red onions. Add 1/2 cup cooked whole grain couscous. Serve with a side of chopped salad with 1 to 2 teaspoons olive oil, unlimited balsamic vinegar or lemon juice.

Pesto salmon with artichokes and potato. Make my pesto salmon using the recipe found here. Add 1/2 baked potato.

Shrimp broccoli scampi. Make this light pasta dish using the recipe found here.

Grilled fish with veggies and soup appetizer. Have 1 cup of minestrone soup as an appetizer (or substitute for shrimp cocktail, grilled calamari, mussels marinara, steamed clams or house salad with 1 tablespoon of dressing). Grill 6 ounces of fish (roasted, broiled or poached fish are options as well). Add 1 cup vegetables grilled, roasted or sautéed in olive oil.

Greek turkey burger with salad. Make this Mediterranean-inspired turkey burger using the recipe found here. Add a side salad dressed with 1 to 2 teaspoons olive oil and unlimited vinegar, lemon juice or lime juice.

Spanish Paella. Make this traditional Spanish dish using cauliflower rice with the recipe found here. Enjoy 2 hearty servings with 1/2 pink grapefruit on the side.

Snack options

Hoda Plan - Hummus Deviled Eggs Snack (Casey Barber)

Dried apricots and almonds: 8 dried apricots (or 6 dates) with 10 almonds.

Rosemary-Parmesan popcorn: Make 4 cups of Rosemary-Parmesan popcorn using the recipe found here.

Veggies and 1/4 cup hummus.

Hummus deviled eggs: Make 12 deviled eggs (6 eggs whole) using the recipe found here.

Apple with 1 tablespoon of peanut butter.

This article was originally published on TODAY.Com

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The Best 30-Day High-Protein Anti-Inflammatory Meal Plan, Created By A Dietitian

A month's worth of high-protein meals and snacks tailored to reduce inflammation and keep you satisfied.

Reviewed by Dietitian Maria Laura Haddad-Garcia

Growing research, including a 2019 study published in Nature Medicine, links chronic inflammation to several health conditions, including type 2 diabetes, heart disease, kidney disease and even some cancers. In fact, the study credits these chronic inflammatory health conditions as responsible for over 50% of deaths. Though it's too simple to point to chronic inflammation as the only reason these diseases develop (other factors include genetics and the environment), it certainly motivates us to incorporate more anti-inflammatory nutrients into our diets. Foods with inflammation-reducing benefits include antioxidant-rich produce, such as berries and dark leafy greens, and unsaturated fat foods, like salmon, nuts and seeds.

Related: What Happens to Your Body When You Have Inflammation

This plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet while pumping up the protein. Each day provides at least 75 grams of protein and 28 grams of fiber, so you can enjoy the delicious flavors of this anti-inflammatory diet plan while keeping hunger at bay due to the satisfying power of these two nutrients. Though diet is an important factor, it's helpful to include other strategies to reduce inflammation, such as improving sleep quality, reducing stress and incorporating regular exercise. Because many people follow meal plans to assist with weight loss, this plan is set at 1,500 calories per day. We also included modifications for 1,200 and 2,000 calories per day for those with other calorie needs.

Anti-Inflammatory Foods to Include

Fruits: especially cherries, blackberries, raspberries and blueberries

Vegetables: like dark leafy greens, cruciferous veggies (broccoli, cauliflower, cabbage) and beets

Fish: especially fatty fish like salmon, tuna, sardines and mackerel

Nuts and seeds: including natural nut butters, chia seeds and flaxseeds

Avocado

Olive oil

Whole grains: quinoa, bulgur, oats, whole wheat, brown rice, corn tortillas

Legumes: like beans, lentils and edamame

Eggs

Herbs and spices

Meal-Prep for the Month

Make Vegan Freezer Breakfast Burritos to have for breakfast on days 2, 5, 7, 10, 12 and 13.

Prepare Grandpa's Homemade Granola to have with breakfast throughout the month.

Make Cranberry-Almond Energy Balls to have as snacks throughout the first two weeks.

WEEK 1 How to Meal-Prep This Week:

Make Sesame Kohlrabi & Chicken Salad to have for lunch on days 2-5.

Day 1

Sara Haas

Breakfast (400 calories) A.M. Snack (35 calories) Lunch (417 calories) P.M. Snack (200 calories) Dinner (460 calories)

Daily Totals: 1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodium

Make it 1,200 calories: Omit kefir at breakfast and change P.M. Snack to 1/4 cup sliced cucumber.

Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. Snack, 1 medium apple to P.M. Snack and 1 serving Pineapple & Avocado Salad to dinner.

Day 2

Jennifer Causey; Styling: Lindsey Lower

Breakfast (364 calories) A.M. Snack (170 calories) Lunch (432 calories) P.M. Snack (139 calories) Dinner (412 calories)

Daily Totals: 1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodium

Make it 1,200 calories: Omit clementine at breakfast, change A.M. Snack to 1/4 cup sliced cucumber and change P.M. Snack to 1/2 cup blackberries.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and increase to 1/4 cup dry-roasted unsalted almonds to P.M. Snack.

Day 3

Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely

Breakfast (381 calories) A.M. Snack (131 calories) Lunch (432 calories) P.M. Snack (112 calories) Dinner (463 calories)

Daily Totals: 1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodium

Make it 1,200 calories: Change A.M. Snack to 1/4 cup blueberries, reduce to 1 Cranberry-Almond Energy Balls at P.M. Snack and omit mixed greens with Lemon-Garlic Vinaigrette at dinner.

Make it 2,000 calories: Add 1 medium peach to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. Snack, increase to Cranberry-Almond Energy Balls at P.M. Snack and add 1/2 an avocado to dinner.

Day 4

Jason Donnelly

Breakfast (381 calories) A.M. Snack (56 calories) Lunch (432 calories) P.M. Snack (206 calories) Dinner (420 calories)

Daily Totals: 1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodium

Make it 1,200 calories: Change P.M. Snack to 1 plum and omit pita at dinner.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 3 Cranberry-Almond Energy Balls at A.M. Snack and add 1 medium apple to P.M. Snack.

Day 5

Photographer: Rachel Marek, Food stylist: Holly Dreesman

Breakfast (364 calories) A.M. Snack (166 calories) Lunch (432 calories) P.M. Snack (64 calories) Dinner (474 calories)

Daily Totals: 1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Sprouted-Grain Toast with Peanut Butter & Banana, change A.M. Snack to 1/4 cup sliced cucumber and reduce to 1/4 cup raspberries at P.M. Snack.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds to P.M. Snack.

Day 6

Victor Protasio

Breakfast (381 calories) A.M. Snack (41 calories) Lunch (417 calories) P.M. Snack (151 calories) Dinner (505 calories)

Daily Totals: 1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodium

Make it 1,200 calories: Reduce to 1/3 cup blackberries at A.M. Snack, change lunch to Cucumber Salad Sandwich and change P.M. Snack to 1/3 cup raspberries.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds at A.M. Snack.

Day 7

Greg DuPree

Breakfast (364 calories) A.M. Snack (187 calories) Lunch (417 calories) P.M. Snack (108 calories)

1 large hard-boiled egg

1 plum

Dinner (432 calories)

Daily Totals: 1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodium

Make it 1,200 calories: Omit clementine at breakfast, change A.M. Snack to 1/4 cup sliced cucumber and omit boiled egg at P.M. Snack.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds at A.M. Snack.

WEEK 2 How to Meal-Prep This Week:

Make Overnight Oats with Chia Seeds to have for breakfast on days 9 & 11.

Prepare Greek Salad with Edamame to have for lunch on days 9-12.

Day 8

Ali Redmond

Breakfast (381 calories) A.M. Snack (62 calories) Lunch (460 calories) P.M. Snack (112 calories) Dinner (486 calories)

Daily Totals: 1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodium

Make it 1,200 calories: Reduce to 3/4 cup low-fat plain Greek yogurt at breakfast, reduce to 1/4 cup blackberries at A.M. Snack, change lunch to 1 serving White Bean & Veggie Salad, plus change P.M. Snack to 1/4 cup blueberries.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change A.M. Snack to 1/4 cup dry-roasted unsalted almonds.

Day 9 Breakfast (390 calories) A.M. Snack (187 calories) Lunch (344 calories) P.M. Snack (78 calories) Dinner (481 calories)

Daily Totals: 1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodium

Make it 1,200 calories: Change A.M. Snack to 2/3 cup raspberries, P.M. Snack to 1/4 cup sliced cucumber and change dinner to Rosemary Roasted Salmon with Asparagus & Potatoes.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds at A.M. Snack.

Day 10

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

Breakfast (364 calories) A.M. Snack (95 calories) Lunch (344 calories) P.M. Snack (170 calories) Dinner (516 calories)

Daily Totals: 1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mg

Make it 1,200 calories: Omit clementine at breakfast, change A.M. Snack to 1/4 cup sliced cucumber and change P.M. Snack to 1/4 cup blackberries.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 1 1/2 Tbsp. Natural peanut butter to A.M. Snack.

Day 11

Sara Haas

Breakfast (390 calories) A.M. Snack (182 calories) Lunch (344 calories) P.M. Snack (82 calories) Dinner (518 calories)

Daily Totals: 1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodium

Make it 1,200 calories: Omit yogurt at A.M. Snack and change dinner to 1 serving Chicken Caesar Pasta Salad.

Make it 2,000 calories: Add 3 Tbsp. Chopped walnuts to A.M. Snack, 1/4 cup dry-roasted unsalted almonds to P.M. Snack and 1 serving Basic Green Salad with Vinaigrette to dinner.

Day 12

Photographer: Jen Causey, Food Stylist: Ruth Blackburn

Breakfast (364 calories) A.M. Snack (182 calories) Lunch (344 calories) P.M. Snack (62 calories) Dinner (533 calories)

Meal-Prep Tip: Reserve two servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on days 13 & 14.

Daily Totals: 1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodium

Make it 1,200 calories: Omit yogurt at A.M. Snack, reduce to 1/2 cup blackberries at P.M. Snack and change side dish at dinner to 1 serving Traditional Greek Salad.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and 20 dry-roasted unsalted almonds to P.M. Snack.

Day 13

Justin Walker

Breakfast (364 calories) A.M. Snack (150 calories) Lunch (359 calories) P.M. Snack (131 calories) Dinner (498 calories)

Daily Totals: 1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodium

Make it 1,200 calories: Change A.M. Snack to 1 plum, change P.M. Snack to 1 apple and omit side salad at dinner.

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and 20 dry-roasted unsalted almonds to P.M. Snack.

Day 14

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

Breakfast (381 calories) A.M. Snack (160 calories) Lunch (359 calories) P.M. Snack (172 calories) Dinner (431 calories)

Daily Totals: 1,502 calories, 67g fat, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodium

Make it 1,200 calories: Omit energy balls at A.M. Snack and change P.M. Snack to 1/4 cup sliced cucumber.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. Snack.

WEEK 3 How to Meal-Prep This Week:

Make Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16-19.

Prepare Whipped Cottage Cheese to have as a snack throughout the week.

Day 15 Breakfast (287 calories) A.M. Snack (68 calories) Lunch (534 calories) P.M. Snack (200 calories) Dinner (409 calories)

Daily Totals: 1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodium

Make it 1,200 calories: Omit Everything Bagel Avocado Toast at lunch and reduce to 1/2 cup edamame at P.M. Snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 1 1/2 cups edamame at P.M. Snack and add 1 banana to evening snack.

Day 16

Dera Burreson

Breakfast (381 calories) A.M. Snack (68 calories) Lunch (374 calories) P.M. Snack (256 calories) Dinner (445 calories)

Daily Totals: 1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodium

Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast and omit almonds at P.M. Snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 17 Breakfast (400 calories) A.M. Snack (200 calories) Lunch (374 calories) P.M. Snack (142 calories) Dinner (387 calories)

Daily Totals: 1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodium

Make it 1,200 calories: Change A.M. Snack to 1/4 cup raspberries and omit apple at P.M. Snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Everything Bagel Avocado Toast to lunch.

Day 18

Photographer: Rachel Marek, Food stylist: Annie Probst

Breakfast (381 calories) A.M. Snack (178 calories) Lunch (374 calories) P.M. Snack (62 calories) Dinner (508 calories)

Daily Totals: 1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodium

Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast, swap 1 medium peach for the pear at A.M. Snack and omit side salad at dinner.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 dry-roasted unsalted almonds to P.M. Snack.

Day 19

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

Breakfast (400 calories) A.M. Snack (81 calories) Lunch (374 calories) P.M. Snack (155 calories) Dinner (492 calories)

Meal-Prep Tip: Reserve two servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on days 20 and 21.

Daily Totals: 1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodium

Make it 1,200 calories: Reduce to 1/2 cup kefir at breakfast and omit Guacamole Chopped Salad at dinner.

Make it 2,000 calories: Add 1 large pear to breakfast, 1 serving Everything Bagel Avocado Toast to lunch and 1/4 cup dry-roasted unsalted almonds to P.M. Snack.

Day 20

Dotdash Meredith Food Studios

Breakfast (400 calories) A.M. Snack (182 calories) Lunch (342 calories) P.M. Snack (30 calories) Dinner (568 calories)

Daily Totals: 1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodium

Make it 1,200 calories: Omit kefir at breakfast and omit Pineapple & Avocado Salad at dinner.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 20 dry-roasted unsalted almonds to P.M. Snack.

Day 21

Photographer: Rachel Marek, Food stylist: Holly Dreesman

Breakfast (287 calories) A.M. Snack (206 calories) Lunch (352 calories) P.M. Snack (252 calories) Dinner (422 calories)

Daily Totals: 1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodium

Make it 1,200 calories: Change A.M. Snack to 1/4 cup sliced cucumber and omit walnuts at P.M. Snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 3 Tbsp. Chopped walnuts at P.M. Snack and add 2 cups mixed greens with 1 serving Lemon-Garlic Vinaigrette to dinner.

WEEK 4 How to Meal-Prep This Week:

Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on days 23, 25, 27 and 28.

Prepare Chicken & Kale Soup to have for lunch on days 23 through 26.

Make Blueberry-Lemon Energy Balls to have as snacks throughout the week

Day 22

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

Breakfast (381 calories) A.M. Snack (59 calories) Lunch (402 calories) P.M. Snack (125 calories) Dinner (529 calories)

Daily Totals: 1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodium

Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast and change dinner to 1 serving Grilled Fish Tacos.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and 1/4 cup dry-roasted unsalted almonds to A.M. Snack.

Day 23

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Gabe Greco

Breakfast (331 calories) A.M. Snack (116 calories) Lunch (402 calories) P.M. Snack (125 calories) Dinner (522 calories)

Daily Totals: 1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodium

Make it 1,200 calories: Omit pear at lunch and change dinner to 1 serving Seared Chicken with Mango Salsa & Spaghetti Squash.

Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to breakfast, increase to 30 dry-roasted unsalted almonds at A.M. Snack and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 24 Breakfast (381 calories) A.M. Snack (110 calories) Lunch (402 calories) P.M. Snack (30 calories) Dinner (588 calories)

Daily Totals: 1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodium

Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast and change dinner to 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing.

Make it 2,000 calories: dd 30 dry-roasted unsalted almonds to A.M. Snack, 1 cup edamame, in pods, to P.M. Snack and 1 medium peach to evening snack.

Day 25 Breakfast (331 calories) A.M. Snack (193 calories) Lunch (402 calories) P.M. Snack (190 calories) Dinner (398 calories)

Meal-Prep Tip: Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on days 26 through 29.

Daily Totals: 1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodium

Make it 1,200 calories: Change A.M. Snack to 1 plum and reduce to 1 energy ball at P.M. Snack.

Make it 2,000 calories: Add 2 Tbsp. Creamy natural peanut butter to breakfast, 1 serving Everything Bagel Avocado Toast to lunch and 1 medium banana to evening snack.

Day 26

Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

Breakfast (400 calories) A.M. Snack (200 calories) Lunch (387 calories) P.M. Snack (59 calories) Dinner (441 calories)

Daily Totals: 1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodium

Make it 1,200 calories: Omit kefir at breakfast and change A.M. Snack to 1 plum/

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, 30 dry-roasted unsalted almonds to P.M. Snack and 1 medium banana to evening snack.

Day 27 Breakfast (331 calories) A.M. Snack (198 calories) Lunch (387 calories) P.M. Snack (190 calories) Dinner (411 calories)

Daily Totals: 1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodium

Make it 1,200 calories: Omit yogurt at A.M. Snack and pear at lunch.

Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to breakfast (to eat with apple) and 3 Tbsp. Chopped walnuts to A.M. Snack.

Day 28

Jacob Fox

Breakfast (331 calories) A.M. Snack (245 calories) Lunch (387 calories) P.M. Snack (125 calories) Dinner (433 calories)

Daily Totals: 1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodium

Make it 1,200 calories: Omit yogurt and walnuts at A.M. Snack and omit pear at lunch.

Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to breakfast and 1 serving Guacamole Chopped Salad to dinner.

WEEK 5 Day 29

Will Dickey

Breakfast (381 calories) A.M. Snack (155 calories) Lunch (387 calories) P.M. Snack (112 calories) Dinner (477 calories)

Daily Totals: 1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodium

Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast, reduce to 1 hard-boiled egg at A.M. Snack and omit pear at lunch.

Make it 2,000 calories: Add 1 medium peach to breakfast, 1 medium apple to A.M. Snack, 1 serving Guacamole Chopped Salad to dinner and 1 medium banana as an evening snack.

Day 30

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Breakfast (400 calories) A.M. Snack (198 calories) Lunch (351 calories) P.M. Snack (95 calories) Dinner (452 calories)

Daily Totals: 1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodium

Make it 1,200 calories: Reduce to 3/4 cup kefir at breakfast, omit yogurt at A.M. Snack and omit baguette at dinner.

Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. Snack, 2 Tbsp. Creamy natural peanut butter to P.M. Snack and 1 medium pear to evening snack.

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