We emphasise protein and fibre, two nutrients that assist in increasing satiety, in this 30-day food plan. We omit additional sugars as well. Sugars added during food preparation are known as added sugars. They offer calories and sweetness, but they don't last very long. Every day offers at least 90 grammes of protein and 30 grammes of fibre, with most days providing much more than that, to support steady energy levels and sensations of fullness.
In order to accommodate individuals with varying calorie requirements, this 1,800-calorie meal plan offers variations for 1,500 and 2,000 calories. We no longer provide meal plans and adaptations for 1,200 calories, as we did in the past. According to the 2020–2025 Dietary Guidelines for Americans, 1,200 calories a day is too many.
