Expert Meal Plan: 2026 Nutrition Guide

Advice gathered from more than 40 nutrition experts points toward a unified approach to healthy eating in 2026. The group, which includes Roxana Ehsani, Kevin Hall, and Kylie Sakaida, largely recommends following the Mediterranean diet. This approach prioritizes whole foods and limits ultra-processed options.

Experts emphasize the importance of balancing specific nutrients, particularly protein and fiber. The advice covers various meal times, suggesting specific foods to maximize health benefits. The goal is to provide a clear meal plan that supports fat loss, muscle building, and gut health without the need for complex tracking.

Starting the day with the right nutrients is crucial. Stuart Phillips, a protein researcher, notes that breakfast often tends to be carbohydrate-heavy. To counter this, experts recommend a breakfast high in both protein and fiber to ensure satiety, particularly after a morning workout.

Recommended options include:

• Greek yogurt with berries and granola: This combination is favored because Greek yogurt contains less carbs and more protein than regular yogurt, while the toppings add fiber.
• Overnight oats with fruit and chia seeds: An alternative to yogurt, oatmeal provides similar protein levels and can be topped with high-fiber ingredients.
• Eggs with vegetables or whole-grain toast: Longevity scientist Dr. Eric Verdin pairs eggs with smoked salmon, avocado, and toast. Adding cottage cheese to omelettes can also boost protein content.

Most Americans do not consume enough fiber, which is essential for heart health and weight management. Nutrition scientist Kevin Hall advises adding more vegetables to every bite to increase fiber intake. Even if ultra-processed ingredients like store-bought dressing are used, the volume of vegetables helps with fullness.

Kylie Sakaida, a registered dietitian, highlights beans as a cost-effective source of plant-based protein and fiber. Eating about one cup of beans daily can help reduce inflammation and bad cholesterol. High-fiber lunch ideas include:

• Vegetable-packed bowls or stir-fries: Emily Leeming, a microbiome researcher, suggests adding fermented foods like kimchi for gut health benefits.
• Bean salads: Mixing black beans or chickpeas with vegetables and herbs creates a filling meal.
• Veggie-filled wraps: Rob Hobson, a sports nutritionist, recommends using canned fish, tuna, or tofu for quick protein sources.

Strategic snacking is vital for hitting daily protein goals. Morgan Walker, a sports dietitian, suggests incorporating protein powder into smoothies or eating low-fat Greek yogurt with toppings. Fiber is also important in snacks; Dr. Susan Bullman recommends pears, which are high in fiber.

For dinner, Roxana Ehsani recommends sheet-pan dinners for their convenience and nutritional balance. These meals allow for easy preparation of lean proteins and vegetables. Dr. Kurt Hong suggests choosing fish like salmon for omega-3s. Regarding desserts, Kevin Hall advises against total restriction. Instead, Tara Schmidt recommends portion control or swapping ingredients, such as making "nice" cream with frozen mango or eating dark chocolate with high cacao content.