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

Beat the summer heat with this hydrating meal plan

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 75 grams of protein and 30 grams of fiber to support satiety and digestive health.
• This plan prioritizes high-water-content foods while limiting added sugar.

Drinking water isn’t the only way to stay hydrated. The foods you eat can also play a significant role in your hydration status. This 7-day meal plan features hydrating foods like watermelon, cucumbers, apples, lettuce, tomatoes and cabbage to help you stay cool and refreshed on those hot summer days. It even includes water-rich protein sources like tuna, shrimp, salmon and legumes. You’ll also find that every meal and snack in this plan keeps added sugar at 3 grams or less, proving that tasty recipes don’t have to come with a sugar overload. From refreshing breakfasts to hydrating dinners, this meal plan is sure to help you beat that summer heat.

Day 1

Breakfast (375 Calories)

• 1 serving Bircher Muesli

Morning Snack (188 Calories)

• 1 serving Mango Raspberry Smoothie

Lunch (415 calories)

• 1 serving High-Protein Grilled Chicken Salad

Afternoon Snack (286 Calories)

• 1 medium apple
• 2 tablespoons unsalted peanut butter

Dinner (543 Calories)

• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
• 1 serving Watermelon Gazpacho

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

Day 2

Breakfast (398 Calories)

• 1 serving Acai-Blueberry Smoothie Bowl

Morning Snack (129 Calories)

• 1 serving Tomato, Watermelon & Avocado Salad

Lunch (572 calories)

• 1 serving Salmon Power Bowl

Afternoon Snack (286 Calories)

• 1 medium apple
• 2 tablespoons unsalted peanut butter

Dinner (411 Calories)

• 1 serving Cauliflower Rice Bowls with Grilled Chicken

 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

Day 3

Breakfast (398 Calories)

• 1 serving Acai-Blueberry Smoothie Bowl

Morning Snack (129 Calories)

• 1 serving Tomato, Watermelon & Avocado Salad

Lunch (572 calories)

• 1 serving Salmon Power Bowl

Afternoon Snack (192 Calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Dinner (514 Calories)

• 1 serving Roasted Potato Tzatziki Bowls

 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

Breakfast (414 Calories)

• 1 serving Acai-Blueberry Smoothie Bowl
• ¼ cup raspberries, added to smoothie bowl

Morning Snack (129 Calories)

• 1 serving Tomato, Watermelon & Avocado Salad

Lunch (572 calories)

• 1 serving Salmon Power Bowl

Afternoon Snack (192 Calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Dinner (511 Calories)

• 1 serving Chicken-Quinoa Bowl with Strawberries & Pecans

 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)

• 1 serving Acai-Blueberry Smoothie Bowl
• ¼ cup raspberries, added to smoothie bowl

Morning Snack (129 Calories)

• 1 serving Tomato, Watermelon & Avocado Salad

Lunch (572 calories)

• 1 serving Salmon Power Bowl

Afternoon Snack (192 Calories)

• 1 serving Cucumber-Dill Ricotta Snack Jar

Dinner (504 Calories)

• 1 serving Crispy Fish Taco Bowls
• /8 cup sliced avocado

 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

Breakfast (368 Calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita

Morning Snack (151 Calories)

• serving Pineapple Spinach Smoothie

Lunch (574 calories)

• 1 serving Tuna Salad & Tomato Sandwich

Afternoon Snack (190 Calories)

• 1 medium apple
• 1 tablespoon unsalted peanut butter

Dinner (517 Calories)

• 1 serving Grilled Vegetable & Black Bean Farro Bowls

 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

Day 7

Breakfast (384 Calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita
• ¼ cup fresh raspberries

Morning Snack (151 Calories)

• 1 serving Pineapple Spinach Smoothie

Lunch (463 calories)

• 1 serving California Turkey Burgers & Baked Sweet Potato Fries

Afternoon Snack (286 Calories)

• 1 medium apple
• 2 tablespoons unsalted peanut butter

Dinner (514 Calories)

• 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad

 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

Prep Ahead Tips

• Prepare Tomato, Watermelon & Avocado Salad to have as a morning snack on Days 2 through 5
• Make Salmon Power Bowl to have for lunch on Days 2 through 5
• Prepare Cucumber-Dill Ricotta Snack Jar to have as an afternoon snack on Days 3 though 5

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.

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.