7-Day Meal Plan to Keep You Hydrated This Summer, Created by a Dietitian

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On June 1, 2025

Meal Plan at a Glance
Breakfast/ A.M. Snack	Lunch/ P.M. Snack	Dinner
Muesli/ Smoothie	Chicken salad/ Apple & nut butter	Shrimp kebabs & salad
Smoothie bowl/ Avocado salad	Salmon bowl/ Apple & nut butter	Cauliflower rice bowl
Smoothie bowl/ Avocado salad	Salmon bowl/ Snack jar	Tzatziki bowl
Smoothie bowl/ Avocado salad	Salmon bowl/ Snack jar	Chicken-quinoa bowl
Smoothie bowl/ Avocado salad	Salmon bowl/ Snack jar	Fish taco bowl
Breakfast pita/ Smoothie	Tuna salad sandwich/ Apple & nut butter	Vegetable & bean bowl
Breakfast pita/ Smoothie	Turkey burger/ Apple & nut butter	Salmon & salad

Day 1

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

Breakfast (375 Calories)

Morning Snack (188 Calories)

Lunch (415 calories)

Afternoon Snack (286 Calories)

1 medium apple
2 tablespoons unsalted peanut butter

Dinner (543 Calories)

Daily totals: 1,807 calories, 97 g fat, 83 g protein, 173 g carbohydrates, 39 g fiber, 1,581 mg sodium

To make it 1,500 calories: Omit afternoon snack

To make it 2,000 calories: Add 1 serving Cucumber-Dill Ricotta Snack Jar

Day 2

Breakfast (398 Calories)

Morning Snack (129 Calories)

Lunch (572 calories)

Afternoon Snack (286 Calories)

1 medium apple
2 tablespoons unsalted peanut butter

Dinner (411 Calories)

Daily totals: 1,796 calories, 67 g fat, 101 g protein, 144 g carbohydrates, 31 g fiber, 1,429 mg sodium

To make it 1,500 calories: Omit afternoon snack

To make it 2,000 calories: Add 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack

Day 3

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley

Breakfast (398 Calories)

Morning Snack (129 Calories)

Lunch (572 calories)

Afternoon Snack (192 Calories)

Dinner (514 Calories)

Daily totals: 1,805 calories, 87 g fat, 97 g protein, 169 g carbohydrates, 33 g fiber, 1,492 mg sodium

To make it 1,500 calories: Omit morning snack and omit afternoon snack

To make it 2,000 calories: Add 1 medium apple and 1 tablespoon unsalted peanut butter as an evening snack

Day 4

Charlotte & Johnny Autry

Breakfast (414 Calories)

Morning Snack (129 Calories)

Lunch (572 calories)

Afternoon Snack (192 Calories)

Dinner (511 Calories)

Daily totals: 1,818 calories, 92 g fat, 110 g protein, 145 g carbohydrates, 30 g fiber, 1,318 mg sodium

To make it 1,500 calories: Omit morning snack and omit afternoon snack

To make it 2,000 calories: Add 1 medium apple and 1 tablespoon unsalted peanut butter as an evening snack

Day 5

Breakfast (414 Calories)

Morning Snack (129 Calories)

Lunch (572 calories)

Afternoon Snack (192 Calories)

Dinner (504 Calories)

Daily totals: 1,811 calories, 88 g fat, 101 g protein, 159 g carbohydrates, 30 g fiber, 1,651 mg sodium

To make it 1,500 calories: Omit morning snack and omit afternoon snack

To make it 2,000 calories: Add 1 medium apple and 1 tablespoon unsalted peanut butter as an evening snack

Day 6

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

Breakfast (368 Calories)

Morning Snack (151 Calories)

Lunch (574 calories)

Afternoon Snack (190 Calories)

1 medium apple
1 tablespoon unsalted peanut butter

Dinner (517 Calories)

Daily totals: 1,801 calories, 82 g fat, 75 g protein, 212 g carbohydrates, 31 g fiber, 2,000 mg sodium

To make it 1,500 calories: Omit morning snack and change afternoon snack to ½ cup fresh raspberries

To make it 2,000 calories: Add 1 serving Cucumber-Dill Ricotta Snack Jar

Day 7

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley

Breakfast (384 Calories)

Morning Snack (151 Calories)

Lunch (463 calories)

Afternoon Snack (286 Calories)

1 medium apple
2 tablespoons unsalted peanut butter

Dinner (514 Calories)

Daily totals: 1,798 calories, 89 g fat, 94 g protein, 176 g carbohydrates, 31 g fiber, 2,108 mg sodium

To make it 1,500 calories: Omit afternoon snack

To make it 2,000 calories: Add 1 serving Cucumber-Dill Ricotta Snack Jar

Frequently Asked Questions

Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Summer recipes.

Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 350 to 400 calories while the lunches span 400 to 575 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a 1,200 calorie modification?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Health Benefits of Staying Hydrated

When you think of hydration, the first thing that usually comes to mind is a cool glass of water on a hot day. But staying hydrated is vital for much more than quenching your thirst. Proper hydration helps to regulate your body temperature, cushion your joints, improve cognitive function and protect your spinal cord. It’s also important for proper kidney and digestive function, as it helps to get rid of waste through urine and supports regular bowel movements. Research has shown that increased hydration may also help to lower blood pressure. Not to mention, hydration plays a crucial role in keeping your skin smooth and supple. Therefore, eating more water-rich foods, along with drinking plenty of fluids, is a simple and effective way to nourish your body while meeting your daily hydration needs.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.