By Barbara Day, M.S., R.D.
The new MAHA US Dietary Guidelines with the Upside-Down Pyramid has been released. The push to eat REAL FOOD, the increase in protein and the recommendation to decrease your intake of ultra-processed foods are at the top of the recommendations. In addition, buried in the guidelines are to keep your saturated fat intake to less than 10% of your calories. In order to implement this recommendation, you need to know how many calories they need to eat in order to arrive at the numbers of saturated fat allowed.
See Table 1. Saturated Fat Limits for Various Calorie Levels.
Table 1. Saturated Fat Limits for Various Calorie Levels
| Calories | Saturated Fat (grams) |
| 1200 | 13 |
| 1500 | 17 |
| 1800 | 20 |
| 2000 | 22 |
| 2200 | 24 |
| 2500 | 28 |
| 3000 | 33 |
| 3200 | 36 |
| 3500 | 39 |
| 4000 | 44 |
| 4200 | 47 |
| 4500 | 50 |
| 5000 | 56 |
If you are supposed to eat about 1800 calories per day that means 10% of your calories could be from SATURATED FAT per day.
How many grams is that: .10 X 1800 = 180.
To get to the actual fat grams then divide the 180/9 = 20 SATURATED FAT grams per day.
You can read the food label to see how many grams of SATURATED FAT are in the food item.
The recommendation is these SATURATED FATS should come from lean meats or full fat dairy products.
How Much Protein Do You Need Each Day Based on the 2025-2030 US Dietary Guidelines?
The new guideline recommends you need between 1.2 – 1.6 grams/kg body weight.
Here’s an equation to determine your grams of protein per day.
You can use pounds or kg but you have to do some math for the pounds. Pounds/2.2 = weight in kilograms.
One of the key recommendations in the new guidelines is to increase Americans’ daily protein consumption from 0.36 grams per pound of body weight to 0.54 to 0.73 grams per pound of body weight.
Now for the specifics!
- .54 X your weight in pounds = protein grams for 1.2 grams/kg.
- .73 X weight in pounds for 1.6 grams/kg of protein.
Example:
- A 150-pound person weighs 68.1 kg.
- 150 X .54 = 81 grams of protein of protein/day
- 68.1 kg X 1.2 = 81.72 grams of protein/day. (the numbers are a little different using pounds vs kg but not that different).
- 150 X .73 = 109.5 grams of protein/day.
- 68.1 kg X 1.6 grams of protein = 108.96 grams of protein/day.
Using Table 2. Fat, Saturated Fat, Protein Count in Common Foods, you can pick and choose Real Foods which will help you meet both saturated fat allowance and your protein allowance. This is not easy to do even for a registered dietitian like me to interpret into a plate full of food.
Table 2. Fat, Saturated Fat, Protein Count in Common Foods
Oils
| Food | Portion Size | Fat (g) | Sat-fat (g) | Protein (g) |
| Olive oil | 1 tbsp | 14 | 2 | — |
| Avocado oil | 1 tbsp | 14 | 1.5 | — |
| Butter | 1 tbsp | 11 | 7 | — |
Nuts
| Food | Portion Size | Fat (g) | Sat-fat (g) | Protein (g) |
| Walnuts | ¼ cup | 18 | 1.5 | 4 |
| Pecans | ¼ cup | 20 | 2 | 3 |
| Almonds | 24 nuts | 14 | 1 | 6 |
Other
| Food | Portion Size | Fat (g) | Sat-fat (g) | Protein (g) |
| Egg | 1 | 5 | 1.5 | 6 |
| Peanut Butter | 2 tbsp | 16 | 3.5 | 7 |
Beans
| Food | Portion Size | Fat (g) | Sat-fat (g) | Protein (g) |
| Black Beans | 1 cup | <1 | 0 | 14 |
| Navy Beans | 1 cup | 0 | 0 | 14 |
| Kidney Beans | 1 cup | 0 | 0 | 14 |
| Lentils | 1 cup | 0.8 | 0 | 18 |
| Chickpeas (garbanzo) | 1 cup | 4 | 0 | 15 |
| Pinto Beans | 1 cup | 1 | 0 | 15 |
| Green Peas | 1 cup | 0.5 | 0 | 9 |
| Edamame (soybeans) | 1 cup | 8 | 0 | 17 |
Chicken
| Food | Portion Size | Fat (g) | Sat-fat (g) | Protein (g) |
| Chicken Breast (skinless) | 3.5 oz | 3.5 | 1 | 31 |
| Chicken Thigh (skinless) | 3.5 oz | 8 | 2 | 26 |
| Chicken Thigh (with skin) | 3.5 oz | 15 | 4 | 24 |
| Chicken Wings (with skin) | 3.5 oz | 19 | 5 | 24 |
| Chicken Drumstick (skinless) | 3.5 oz | 6 | 1.7 | 25 |
| Ground Chicken (extra lean breast) | 3.5 oz | 3 | 1 | 30 |
| Ground Chicken (lean & some thigh meat) | 3.5 oz | 8 | 2 | 26 |
| Ground Chicken (regular with skin) | 3.5 oz | 15 | 4 | 24 |
Turkey
| Food | Portion Size | Fat (g) | Sat-fat (g) | Protein (g) |
| Skinless Turkey Breast | 3 oz | 1.7 | 0.5 | 26 |
| Ground Turkey Breast (93% lean) | 3 oz | 3 | 0.6 | 25 |
| Ground Turkey (Higher Fat, Dark Meat) | 3 oz | 8 | 3 | 25 |
Beef
| Food | Portion | Fat | Sat-fat | Protein |
| Ground Beef 93/7 | 4 oz | 8 | 3 | 24 |
| Ground Beef 85/15 | 4 oz | 15 | 5 | 21 |
| Ground Beef 80/20 | 4 oz | 17 | 7 | 20 |
| Sirloin Steak | 3.5 oz | 8 | 3 | 25 |
| Ribeye | 3.5 oz | 21 | 9 | 24 |
| Filet Mignon | 3.5 oz | 7 | 3 | 26 |
| Flank Steak | 3.5 oz | 8 | 3 | 27 |
| T-bone Steak | 3.5 oz | 19 | 8 | 25 |
| Porterhouse Steak | 3.5 oz | 20 | 9 | 25 |
Pork
| Food | Portion | Fat | Sat-fat | Protein |
| Pork Tenderloin | 4 oz | 2.5 | 1 | 23 |
| Pork Loin | 3.5 oz | 7 | 2.5 | 27 |
| Pork Chop | 3.5 oz | 14 | 5 | 26 |
| Bacon | 3 slices | 14 | 5 | 12 |
Lamb
| Food | Portion | Fat | Sat-fat | Protein |
| Lamb Leg | 3.5 oz | 9 | 4 | 25 |
| Lamb Shoulder | 3.5 oz | 18 | 8 | 24 |
Veal
| Food | Portion | Fat | Sat-fat | Protein |
| Veal Loin | 3.5 oz | 6 | 2 | 27 |
| Veal Leg | 3.5 oz | 4 | 1.5 | 28 |
| Veal Cutlet | 3.5 oz | 5 | 2 | 26 |
| Ground Veal | 3.5 oz | 10 | 4 | 25 |
| Veal Rib/shoulder | 3.5 oz | 14 | 6 | 24 |
Bison/Buffalo
| Food | Portion | Fat | Sat-fat | Protein |
| Bison Steak (lean) | 3.5 oz | 6 | 2 | 28 |
| Bison Sirloin Steak | 3.5 oz | 5 | 2 | 27 |
| Ground Bison (90% lean) | 3.5 oz | 8 | 3 | 26 |
| Ground Bison (85%) | 3.5 oz | 11 | 4 | 25 |
Duck
| Food | Portion | Fat | Sat-fat | Protein |
| Duck Breast (skin removed) | 3.5 oz | 5 | 1.5 | 27 |
| Duck Breast (with skin) | 3.5 oz | 20 | 6 | 24 |
| Duck Leg (skin removed) | 3.5 oz | 7 | 2 | 26 |
| Duck Leg (with skin) | 3.5 oz | 18 | 5 | 23 |
Fish (Low-Fat)
| Food | Portion | Fat | Sat-fat | Protein |
| Cod | 3.5 oz | 0.6 | 0.1 | 20 |
| Haddock | 3.5 oz | 0.6 | 0.1 | 20 |
| Sole | 3.5 oz | 1.6 | 0.4 | 15 |
| Tilapia | 3.5 oz | 3 | 1 | 26 |
| Mahi Mahi | 3.5 oz | 1 | 0 | 21 |
| Flounder | 3.5 oz | 1.6 | 0.4 | 15 |
Fish (Medium Fat)
| Food | Portion | Fat | Sat-fat | Protein |
| Trout (wild) | 3.5 oz | 5.8 | 2.1 | 22 |
| Tuna (canned in water) | 3.5 oz | 4 | 0 | 25 |
Fish (Fatty Fish)
| Food | Portion | Fat | Sat-fat | Protein |
| Salmon (Farm Atlantic) | 3.5 oz | 15 | 2 | 22 |
| Mackerel (Atlantic) | 3.5 oz | 14 | 3.3 | 21 |
| Salmon, canned | 3 oz | 2 | 0 | 20 |
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7-day Menus using the 2025-2026 MAHA Dietary Guidelines
Full disclosure, I used ChatGPT to create an 1800 calorie low saturated high protein menu and a 1500 calorie low saturated fat high protein menu to meet the 2025-2030 MAHA Dietary Guidelines. While ChatGPT could came up with menus fairly quick, what it did was to use many vegetarian lunches and dinners to achieve the goals I asked for. I noticed when ChatGPT created the 1800 calorie low saturated fat high protein menus vs the 1500 calorie low saturated fat high protein recipes were somewhat different in the presentations.
Daily Nutrition Targets (Approx.)
• Calories: ~1800 kcal
• Protein: ~110–120 g (~25–27% of calories)
• Saturated Fat: <10% of calories (~<20 g)
• Fiber: ~25–35 g
• Emphasis on whole foods, whole grains, fruits & vegetables, and limited processed foods.
7-Day 1800 Calorie Menu*
Day 1
Breakfast (≈380 kcal)
• Greek yogurt (fat-free) ¾ cup + mixed berries
• Oatmeal ½ cup dry with cinnamon
Protein: ~26g | Sat Fat: ~1g
Lunch (≈450 kcal)
• Grilled chicken breast salad (3 oz)
• Mixed greens, cherry tomatoes, cucumber
• Quinoa ½ cup cooked + olive oil & lemon
Protein: ~32g | Sat Fat: ~2g
Dinner (≈550 kcal)
• Baked salmon (4 oz)
• Brown rice ¾ cup cooked
• Steamed broccoli & carrots
• Olive oil drizzle
Protein: ~35g | Sat Fat: ~1.5g
Snack (≈200 kcal)
• Hummus 3 Tbsp + raw veggies
Protein: ~7g | Sat Fat: ~0.5g
Day 2
Breakfast (≈375 kcal)
• Egg white omelet (4 whites) with spinach, peppers
• Whole-grain toast
Protein: ~25g | Sat Fat: ~1g
Lunch (≈450 kcal)
• Turkey breast sandwich on whole-grain bread
• Lettuce, tomato + mustard
• Side fruit salad
Protein: ~28g | Sat Fat: ~1.5g
Dinner (≈550 kcal)
• Tofu & vegetable stir-fry (4 oz tofu)
• Brown rice ¾ cup
Protein: ~28g | Sat Fat: ~1g
Snack (≈230 kcal)
• Low-fat cottage cheese ½ cup + pineapple
Protein: ~12g | Sat Fat: ~0.5g
Day 3
Breakfast (≈380 kcal)
• Smoothie: protein powder (plant or whey), banana, spinach, almond milk
Protein: ~28g | Sat Fat: ~1g
Lunch (≈460 kcal)
• Lentil soup 1.5 cups
• Side green salad + balsamic
Protein: ~24g | Sat Fat: ~0.5g
Dinner (≈550 kcal)
• Grilled turkey burger (no cheese)
• Sweet potato, roasted
• Green beans
Protein: ~36g | Sat Fat: ~1.5g
Snack (≈210 kcal)
• Almonds ¼ cup (unsalted)
Protein: ~6g | Sat Fat: ~1.5g
Day 4
Breakfast (≈380 kcal)
• Overnight oats: chia + blueberries + skim milk or unsweetened soy
Protein: ~20g | Sat Fat: ~0.5g
Lunch (≈450 kcal)
• Tuna salad (water-packed tuna) on mixed greens
• Whole-grain crackers (small portion)
Protein: ~32g | Sat Fat: ~1g
Dinner (≈550 kcal)
• Stir-fried shrimp (5 oz)
• Quinoa ¾ cup cooked
• Stir-fry veggies in olive oil
Protein: ~38g | Sat Fat: ~2g
Snack (≈220 kcal)
• Apple + peanut butter (1 Tbsp)
Protein: ~5g | Sat Fat: ~2g
Day 5
Breakfast (≈380 kcal)
• Whole-grain English muffin
• Almond butter 1 Tbsp + banana
Protein: ~12g | Sat Fat: ~1.5g
Lunch (≈460 kcal)
• Black bean & corn salad + mixed greens
• Brown rice ½ cup
Protein: ~18g | Sat Fat: ~0.5g
Dinner (≈550 kcal)
• Grilled chicken (4 oz)
• Roasted Brussels sprouts + olive oil
• Quinoa ¾ cup
Protein: ~35g | Sat Fat: ~2g
Snack (≈210 kcal)
• Greek yogurt (fat-free) + sliced strawberries
Protein: ~15g | Sat Fat: ~0g
Day 6
Breakfast (≈370 kcal)
• Scrambled egg whites (4) + sautéed veggies
• Whole-grain toast
Protein: ~25g | Sat Fat: ~0.5g
Lunch (≈450 kcal)
• Quinoa & chickpea bowl with veggies + tahini lemon
Protein: ~18g | Sat Fat: ~1g
Dinner (≈550 kcal)
• Baked cod (5 oz)
• Wild rice ¾ cup
• Steamed spinach
Protein: ~36g | Sat Fat: ~1g
Snack (≈230 kcal)
• Edamame ¾ cup (shelled)
Protein: ~17g | Sat Fat: ~1g
Day 7
Breakfast (≈380 kcal)
• Protein pancake (oat flour + egg whites + banana)
• Berries
Protein: ~22g | Sat Fat: ~1g
Lunch (≈450 kcal)
• Vegetable minestrone soup
• Whole-grain roll
Protein: ~18g | Sat Fat: ~0.5g
Dinner (≈550 kcal)
• Grilled salmon (4 oz)
• Quinoa ¾ cup
• Steamed asparagus
Protein: ~33g | Sat Fat: ~2g
Snack (≈220 kcal)
• Cottage cheese (low-fat) + peach slices
Protein: ~12g | Sat Fat: ~1g
Quick Shopping Highlights
• Lean proteins: chicken breast, turkey, tofu, shrimp, tuna, cod, edamame
• Whole grains: quinoa, brown rice, whole-grain bread & English muffins
• Dairy/alternatives: fat-free Greek yogurt, low-fat cottage cheese, unsweetened plant milk
• Fruits/veggies: berries, bananas, apples, mixed greens, broccoli, spinach
• Healthy fats: olive oil, nuts & seeds, peanut/almond butter
• Legumes: black beans, lentils
Tips for Success
Spread protein across all meals — supports satiety and muscle maintenance.
Use olive oil instead of butter to reduce saturated fat.
Limit added sugars & ultra-processed foods — another key guideline message.
Below is a 7-day, ~1,500-calorie menu that is low in saturated fat, high in protein, and aligned with the 2025–2026 U.S. Dietary Guidelines (lean proteins, seafood twice weekly, plenty of fruits/veggies, whole grains, healthy oils, minimal added sugar).
Daily Targets (average)
• Calories: ~1,500/day
• Protein: ~105–120 g/day
• Saturated fat: ~6–9% of calories (below the <10% guideline)
• Fiber: ~25–35 g/day
7-Day 1500-Calorie Menu*
Day 1
Breakfast (~350 kcal)
• Fat-free Greek yogurt (1 cup)
• Oats (⅓ cup dry)
• Blueberries (½ cup)
Lunch (~400 kcal)
• Grilled chicken breast (4 oz)
• Quinoa (½ cup cooked)
• Mixed greens + lemon & 1 tsp olive oil
Snack (~200 kcal)
• Edamame (¾ cup, shelled)
Dinner (~550 kcal)
• Baked cod (5 oz)
• Brown rice (½ cup cooked)
• Steamed broccoli & carrots (1½ cups)
• 1 tsp olive oil
Day 2
Breakfast (~330 kcal)
• Egg-white omelet (4 whites) with spinach & mushrooms
• Whole-grain toast (1 slice)
Lunch (~420 kcal)
• Turkey breast sandwich (whole-grain bread, mustard, lettuce, tomato)
• Apple
Snack (~180 kcal)
• Low-fat cottage cheese (¾ cup)
Dinner (~560 kcal)
• Tofu & vegetable stir-fry (5 oz tofu)
• Brown rice (¾ cup cooked)
• Sesame-ginger sauce (light)
Day 3
Breakfast (~350 kcal)
• Protein smoothie (protein powder, banana, spinach, unsweetened almond milk)
Lunch (~400 kcal)
• Lentil soup (1½ cups)
• Side salad with balsamic
Snack (~200 kcal)
• Almonds (1 oz)
Dinner (~550 kcal)
• Grilled turkey burger (no cheese)
• Roasted sweet potato
• Green beans
Day 4
Breakfast (~340 kcal)
• Overnight oats (⅓ cup oats, chia seeds, strawberries, soy milk)
Lunch (~420 kcal)
• Tuna salad (water-packed tuna, olive oil & lemon)
• Whole-grain crackers (small serving)
Snack (~180 kcal)
• Pear
Dinner (~560 kcal)
• Shrimp stir-fry (5 oz shrimp)
• Quinoa (¾ cup cooked)
• Mixed vegetables
Day 5
Breakfast (~350 kcal)
• Whole-grain English muffin
• Almond butter (1 Tbsp)
• Banana
Lunch (~400 kcal)
• Black bean & corn bowl
• Brown rice (½ cup cooked)
• Mixed greens
Snack (~200 kcal)
• Fat-free Greek yogurt + berries
Dinner (~550 kcal)
• Grilled chicken breast (5 oz)
• Roasted Brussels sprouts
• Farro or quinoa (½–¾ cup cooked)
Day 6
Breakfast (~330 kcal)
• Scrambled egg whites (4)
• Whole-grain toast
• Orange
Lunch (~420 kcal)
• Chickpea & vegetable grain bowl with tahini-lemon drizzle
Snack (~200 kcal)
• Air-popped popcorn (3 cups) + edamame (½ cup)
Dinner (~550 kcal)
• Baked tilapia (5 oz)
• Wild rice (¾ cup cooked)
• Steamed spinach
Day 7
Breakfast (~350 kcal)
• Protein pancakes (oat flour + egg whites)
• Fresh berries
Lunch (~400 kcal)
• Vegetable minestrone soup
• Whole-grain roll
Snack (~200 kcal)
• Low-fat cottage cheese (¾ cup) + peach
Dinner (~550 kcal)
• Grilled salmon (4 oz)
• Quinoa (¾ cup cooked)
• Asparagus
Why This Fits the 2025–2026 Guidelines
-Lean & plant protein emphasis
-Seafood included multiple days
-Saturated fat kept low (no butter, cream, cheese, or fatty meats)
-Whole grains over refined grains
-High fruit & vegetable intake
-Healthy oils instead of solid fats
-Minimal added sugars
*From ChatGPT
For more information about what adults over 50 should know about the new food pyramid, join us for our upcoming webinar, ‘The New Food Pyramid Changes Everything: What Adults Over 50 Need to Know About Eating for Strength, Energy, and Health.’
Registration link: https://web.bigmarker.com/amac/the-new-food-pyramid-changes-everything-what-adults-over-50-need-to-know?utm_bmcr_source=Facebook
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer forwww.DayByDayLiving.net.
Barbara is the former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use. Barbara has over 60 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a pickleball player, a mother and grandmother to 13 grandchildren.
Barbara also serves on the Leadership Team for Moms for America as the Grammy Grizzlies National Group Leader. (www.momsforamerica.us).
Barbara also serves as a Nutrition and Wellness Advisor for United Doctors of America Advisory Board. (www.usuda.org)
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I eat real eggs, real butter and some hamburger every week. Saturated fat is harmless. I don’t know what they have against it. It does not cause heart conditions… My husband and me are both 70 and are in perfect health. Nobody is going to eat this kind of diet permanently. Maybe only to lose weight. You need the B vitamins that are in beef…
I tell you what. Haven’t bought a steak in 4 years, due to cost, but I have had my share of venison, elk, woodcocks, doves and LOVE me some ducks. All courtesy of my good in-laws. Eaten more fruit than I’ve had in 20 years, and hardly anything fried (darnit).
Haven’t died yet!
While this is an article for most people it is not for everyone. Besides being confusing (I never was good at math as my eyes glaze over), I have Comorbidities and dietary restrictions that conflict with each other! So, as they say in sales, buyer beware!
Why do I have to convert the measurements? This is America, we use pounds and ounces. Don’t tell me grams or kg. I quit reading when I saw that.
Wow, that article was a mouthful. All well and good but here is all you need to know, dont eat junky food and always have plenty of beer on hand to wash down the healthy foods that you do eat. Problem solved, and no messy mathematics involved.
These diet planned meals don’t help when you are allergic to eggs and tree nuts!
Why can’t there be alternate menu plans put out there that don’t include those items?
I’m 62 on no medications and my health is good.
Just eat in moderation,…. less processed foods and try to eat ORGANIC to eliminate pesticides in your gut. enjoy your life.
One egg is not a sufficient serving size! I’d go up to as much as six eggs!