In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

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In This Article

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseProtein does your bodya lotof good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier.In this 1,400-calorie meal plan, high-protein foods, like salmon, chicken, edamame, eggs and chickpeas, fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits,whole grainsand healthy fats—these tasty meals and snacks come together to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long.Be sure to catch the helpful meal-prep tips that outline the steps you can take to help make the upcoming week easier.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.How to Meal-Prep for Your Week of MealsMake theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.Prep 2 servings of thePeanut-Butter Protein Overnight Oatsrecipe through Step 1 and refrigerate to have for breakfast on Days 2 and 3.Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.Day 1Diana ChistrugaBreakfast (407 calories, 33 g protein)1 servingBroccoli & Parmesan Cheese OmeletA.M. Snack (62 calories, 1 g protein)1 medium orangeLunch (402 calories, 16 g protein)1 servingButternut Squash Soup with Avocado & ChickpeasP.M. Snack (84 calories, 2 g protein)2 kiwisDinner (432 calories, 29 g protein)1 servingCitrus Poached Salmon with Asparagus1 cupEasy Brown RiceMeal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2.Daily Totals:1,387 calories, 80 g protein, 176 g carbohydrates, 28 g fiber, 42 g fat, 1,605 mg sodiumDay 2Breakfast (368 calories, 13 g protein)1 servingPeanut-Butter Protein Overnight OatsA.M. Snack (45 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumbersDinner (471 calories, 11 g protein)1 servingVegan Coconut Chickpea CurryDaily Totals:1,403 calories, 59 g protein, 170 g carbohydrates, 27 g fiber, 55 g fat, 1,160 mg sodiumDay 3Breakfast (368 calories, 13 g protein)1 servingPeanut-Butter Protein Overnight OatsA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (84 calories, 2 g protein)2 medium kiwisDinner (348 calories, 24 g protein)1 servingGinger-Soy Beef Noodle BowlsDaily Totals:1,383 calories, 75 g protein, 159 g carbohydrates, 30 g fiber, 52 g fat, 1,424 mg sodiumDay 4Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (118 calories, 7 g protein)1 cup raspberries1/4 cup nonfat plain Greek yogurt1 tsp. honeyTop raspberries with yogurt and honey.Lunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (62 calories, 1 g protein)1 medium orangeDinner (464 calories, 36 g protein)1 servingSpicy Jerk Shrimp1/2 cupEasy Brown RiceMeal-Prep Tip:Freeze any leftoverEasy Brown Ricein individual 1/2-cup servings.Daily Totals:1,393 calories, 89 g protein, 147 g carbohydrates, 27 g fiber, 51 g fat, 1,527 mg sodiumDay 5Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (42 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (64 calories, 1 g protein)1 cup raspberriesDinner (553 calories, 30 g protein)1 servingTaco Spaghetti Squash BoatsDaily Totals: 1,408 calories, 77 g protein, 101 g carbohydrates, 28 g fiber, 80 g fat, 1,735 mg sodiumDay 6Breakfast (315 calories, 27 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds1 tsp. honeyTop raspberries with yogurt, almonds and honey.A.M. Snack (84 calories, 2 g protein)2 kiwisLunch (387 calories, 14 g protein)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (200 calories, 16 g protein)2 cups edamame (in pods), sprinkled with coarse sea salt to tasteDinner (416 calories, 41 g protein)1 servingGarlic-Lime Pork with Farro & Spinach2 servingsTangy Broccoli with AlmondsDaily Totals: 1,401 calories, 99 g protein, 167 g carbohydrates, 46 g fiber, 42 g fat, 1,310 mg sodiumDay 7Breakfast (231 calories, 8 g protein)1 servingTwo-Ingredient Banana Pancakes3/4 cup raspberries1 Tbsp. maple syrupA.M. Snack (187 calories, 24 g protein)1 cup nonfat plain Greek yogurt with 3/4 cup raspberries and 1 tsp. honeyLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (232 calories, 6 g protein)1 slice whole-wheat bread, toasted1/2 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.Dinner (422 calories, 27 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled Mangoto enjoy after dinnerDaily Totals:1,397 calories, 83 g protein, 156 g carbohydrates, 36 g fiber, 52 g fat, 1,788 mg sodium.WATCH:How to Make High-Protein Taco Spaghetti Squash BoatsWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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1400 high protein meal plan

Protein does your bodya lotof good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier.In this 1,400-calorie meal plan, high-protein foods, like salmon, chicken, edamame, eggs and chickpeas, fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits,whole grainsand healthy fats—these tasty meals and snacks come together to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long.Be sure to catch the helpful meal-prep tips that outline the steps you can take to help make the upcoming week easier.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.How to Meal-Prep for Your Week of MealsMake theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.Prep 2 servings of thePeanut-Butter Protein Overnight Oatsrecipe through Step 1 and refrigerate to have for breakfast on Days 2 and 3.Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.Day 1Diana ChistrugaBreakfast (407 calories, 33 g protein)1 servingBroccoli & Parmesan Cheese OmeletA.M. Snack (62 calories, 1 g protein)1 medium orangeLunch (402 calories, 16 g protein)1 servingButternut Squash Soup with Avocado & ChickpeasP.M. Snack (84 calories, 2 g protein)2 kiwisDinner (432 calories, 29 g protein)1 servingCitrus Poached Salmon with Asparagus1 cupEasy Brown RiceMeal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2.Daily Totals:1,387 calories, 80 g protein, 176 g carbohydrates, 28 g fiber, 42 g fat, 1,605 mg sodiumDay 2Breakfast (368 calories, 13 g protein)1 servingPeanut-Butter Protein Overnight OatsA.M. Snack (45 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumbersDinner (471 calories, 11 g protein)1 servingVegan Coconut Chickpea CurryDaily Totals:1,403 calories, 59 g protein, 170 g carbohydrates, 27 g fiber, 55 g fat, 1,160 mg sodiumDay 3Breakfast (368 calories, 13 g protein)1 servingPeanut-Butter Protein Overnight OatsA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (84 calories, 2 g protein)2 medium kiwisDinner (348 calories, 24 g protein)1 servingGinger-Soy Beef Noodle BowlsDaily Totals:1,383 calories, 75 g protein, 159 g carbohydrates, 30 g fiber, 52 g fat, 1,424 mg sodiumDay 4Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (118 calories, 7 g protein)1 cup raspberries1/4 cup nonfat plain Greek yogurt1 tsp. honeyTop raspberries with yogurt and honey.Lunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (62 calories, 1 g protein)1 medium orangeDinner (464 calories, 36 g protein)1 servingSpicy Jerk Shrimp1/2 cupEasy Brown RiceMeal-Prep Tip:Freeze any leftoverEasy Brown Ricein individual 1/2-cup servings.Daily Totals:1,393 calories, 89 g protein, 147 g carbohydrates, 27 g fiber, 51 g fat, 1,527 mg sodiumDay 5Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (42 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (64 calories, 1 g protein)1 cup raspberriesDinner (553 calories, 30 g protein)1 servingTaco Spaghetti Squash BoatsDaily Totals: 1,408 calories, 77 g protein, 101 g carbohydrates, 28 g fiber, 80 g fat, 1,735 mg sodiumDay 6Breakfast (315 calories, 27 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds1 tsp. honeyTop raspberries with yogurt, almonds and honey.A.M. Snack (84 calories, 2 g protein)2 kiwisLunch (387 calories, 14 g protein)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (200 calories, 16 g protein)2 cups edamame (in pods), sprinkled with coarse sea salt to tasteDinner (416 calories, 41 g protein)1 servingGarlic-Lime Pork with Farro & Spinach2 servingsTangy Broccoli with AlmondsDaily Totals: 1,401 calories, 99 g protein, 167 g carbohydrates, 46 g fiber, 42 g fat, 1,310 mg sodiumDay 7Breakfast (231 calories, 8 g protein)1 servingTwo-Ingredient Banana Pancakes3/4 cup raspberries1 Tbsp. maple syrupA.M. Snack (187 calories, 24 g protein)1 cup nonfat plain Greek yogurt with 3/4 cup raspberries and 1 tsp. honeyLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (232 calories, 6 g protein)1 slice whole-wheat bread, toasted1/2 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.Dinner (422 calories, 27 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled Mangoto enjoy after dinnerDaily Totals:1,397 calories, 83 g protein, 156 g carbohydrates, 36 g fiber, 52 g fat, 1,788 mg sodium.WATCH:How to Make High-Protein Taco Spaghetti Squash BoatsWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Protein does your bodya lotof good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier.In this 1,400-calorie meal plan, high-protein foods, like salmon, chicken, edamame, eggs and chickpeas, fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits,whole grainsand healthy fats—these tasty meals and snacks come together to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long.Be sure to catch the helpful meal-prep tips that outline the steps you can take to help make the upcoming week easier.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.How to Meal-Prep for Your Week of MealsMake theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.Prep 2 servings of thePeanut-Butter Protein Overnight Oatsrecipe through Step 1 and refrigerate to have for breakfast on Days 2 and 3.Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.Day 1Diana ChistrugaBreakfast (407 calories, 33 g protein)1 servingBroccoli & Parmesan Cheese OmeletA.M. Snack (62 calories, 1 g protein)1 medium orangeLunch (402 calories, 16 g protein)1 servingButternut Squash Soup with Avocado & ChickpeasP.M. Snack (84 calories, 2 g protein)2 kiwisDinner (432 calories, 29 g protein)1 servingCitrus Poached Salmon with Asparagus1 cupEasy Brown RiceMeal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2.Daily Totals:1,387 calories, 80 g protein, 176 g carbohydrates, 28 g fiber, 42 g fat, 1,605 mg sodiumDay 2Breakfast (368 calories, 13 g protein)1 servingPeanut-Butter Protein Overnight OatsA.M. Snack (45 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumbersDinner (471 calories, 11 g protein)1 servingVegan Coconut Chickpea CurryDaily Totals:1,403 calories, 59 g protein, 170 g carbohydrates, 27 g fiber, 55 g fat, 1,160 mg sodiumDay 3Breakfast (368 calories, 13 g protein)1 servingPeanut-Butter Protein Overnight OatsA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (84 calories, 2 g protein)2 medium kiwisDinner (348 calories, 24 g protein)1 servingGinger-Soy Beef Noodle BowlsDaily Totals:1,383 calories, 75 g protein, 159 g carbohydrates, 30 g fiber, 52 g fat, 1,424 mg sodiumDay 4Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (118 calories, 7 g protein)1 cup raspberries1/4 cup nonfat plain Greek yogurt1 tsp. honeyTop raspberries with yogurt and honey.Lunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (62 calories, 1 g protein)1 medium orangeDinner (464 calories, 36 g protein)1 servingSpicy Jerk Shrimp1/2 cupEasy Brown RiceMeal-Prep Tip:Freeze any leftoverEasy Brown Ricein individual 1/2-cup servings.Daily Totals:1,393 calories, 89 g protein, 147 g carbohydrates, 27 g fiber, 51 g fat, 1,527 mg sodiumDay 5Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (42 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (64 calories, 1 g protein)1 cup raspberriesDinner (553 calories, 30 g protein)1 servingTaco Spaghetti Squash BoatsDaily Totals: 1,408 calories, 77 g protein, 101 g carbohydrates, 28 g fiber, 80 g fat, 1,735 mg sodiumDay 6Breakfast (315 calories, 27 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds1 tsp. honeyTop raspberries with yogurt, almonds and honey.A.M. Snack (84 calories, 2 g protein)2 kiwisLunch (387 calories, 14 g protein)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (200 calories, 16 g protein)2 cups edamame (in pods), sprinkled with coarse sea salt to tasteDinner (416 calories, 41 g protein)1 servingGarlic-Lime Pork with Farro & Spinach2 servingsTangy Broccoli with AlmondsDaily Totals: 1,401 calories, 99 g protein, 167 g carbohydrates, 46 g fiber, 42 g fat, 1,310 mg sodiumDay 7Breakfast (231 calories, 8 g protein)1 servingTwo-Ingredient Banana Pancakes3/4 cup raspberries1 Tbsp. maple syrupA.M. Snack (187 calories, 24 g protein)1 cup nonfat plain Greek yogurt with 3/4 cup raspberries and 1 tsp. honeyLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (232 calories, 6 g protein)1 slice whole-wheat bread, toasted1/2 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.Dinner (422 calories, 27 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled Mangoto enjoy after dinnerDaily Totals:1,397 calories, 83 g protein, 156 g carbohydrates, 36 g fiber, 52 g fat, 1,788 mg sodium.WATCH:How to Make High-Protein Taco Spaghetti Squash Boats

Protein does your bodya lotof good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier.

In this 1,400-calorie meal plan, high-protein foods, like salmon, chicken, edamame, eggs and chickpeas, fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits,whole grainsand healthy fats—these tasty meals and snacks come together to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long.

Be sure to catch the helpful meal-prep tips that outline the steps you can take to help make the upcoming week easier.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal 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.

How to Meal-Prep for Your Week of Meals

Diana Chistruga

a recipe photo of the Citrus Poached Salmon with Asparagus

Breakfast (407 calories, 33 g protein)

A.M. Snack (62 calories, 1 g protein)

Lunch (402 calories, 16 g protein)

P.M. Snack (84 calories, 2 g protein)

Dinner (432 calories, 29 g protein)

Meal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2.

Daily Totals:1,387 calories, 80 g protein, 176 g carbohydrates, 28 g fiber, 42 g fat, 1,605 mg sodium

veggies and rice in bowls with a side of fresh spinach

Breakfast (368 calories, 13 g protein)

A.M. Snack (45 calories, 1 g protein)

Lunch (519 calories, 34 g protein)

Dinner (471 calories, 11 g protein)

Daily Totals:1,403 calories, 59 g protein, 170 g carbohydrates, 27 g fiber, 55 g fat, 1,160 mg sodium

plate of delicious-looking high-protein meal

A.M. Snack (64 calories, 1 g protein)

Dinner (348 calories, 24 g protein)

Daily Totals:1,383 calories, 75 g protein, 159 g carbohydrates, 30 g fiber, 52 g fat, 1,424 mg sodium

spicy jerk shrimp and pineapple on a sheet pan

Breakfast (230 calories, 11 g protein)

A.M. Snack (118 calories, 7 g protein)

Top raspberries with yogurt and honey.

P.M. Snack (62 calories, 1 g protein)

Dinner (464 calories, 36 g protein)

Meal-Prep Tip:Freeze any leftoverEasy Brown Ricein individual 1/2-cup servings.

Daily Totals:1,393 calories, 89 g protein, 147 g carbohydrates, 27 g fiber, 51 g fat, 1,527 mg sodium

Taco Spaghetti Squash Boats

A.M. Snack (42 calories, 1 g protein)

P.M. Snack (64 calories, 1 g protein)

Dinner (553 calories, 30 g protein)

Daily Totals: 1,408 calories, 77 g protein, 101 g carbohydrates, 28 g fiber, 80 g fat, 1,735 mg sodium

Garlic-Lime Pork with Farro & Spinach

Breakfast (315 calories, 27 g protein)

Top raspberries with yogurt, almonds and honey.

A.M. Snack (84 calories, 2 g protein)

Lunch (387 calories, 14 g protein)

P.M. Snack (200 calories, 16 g protein)

Dinner (416 calories, 41 g protein)

Daily Totals: 1,401 calories, 99 g protein, 167 g carbohydrates, 46 g fiber, 42 g fat, 1,310 mg sodium

Salmon Tacos with Pineapple Salsa

Breakfast (231 calories, 8 g protein)

A.M. Snack (187 calories, 24 g protein)

Lunch (325 calories, 18 g protein)

P.M. Snack (232 calories, 6 g protein)

Top toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.

Dinner (422 calories, 27 calories)

Daily Totals:1,397 calories, 83 g protein, 156 g carbohydrates, 36 g fiber, 52 g fat, 1,788 mg sodium.

WATCH:How to Make High-Protein Taco Spaghetti Squash Boats

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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Thanks for your feedback!

Tell us why!OtherSubmit

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