In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsHigh-Protein Foods ListSigns of Deficiency
In This ArticleView All
View All
In This Article
Why This Plan
Week 1
Week 2
Week 3
Week 4
Week 5
FAQs
High-Protein Foods List
Signs of Deficiency
Close
Photo:Recipes from left to right: Morgan Hunt Glaze, Jen Causey, Brie Goldman. EatingWell design.
Recipes from left to right: Morgan Hunt Glaze, Jen Causey, Brie Goldman. EatingWell design.
If you’re looking for a delicious high-protein eating plan but are unsure where to start, we’ve got you covered. In this 30-day meal plan, we map out an entire month of high-protein recipes and snacks tailored toward beginners. You’ll find meal-prep tips throughout, simple ingredient lists and tons of one-pot and sheet-pan dinners (easy cleanup!). This simple high-protein meal plan works just as well for kitchen newbies as it does for those with more experience who are looking to simplify their routine.
Why This Meal Plan Is Great for You
Each day provides an average of 104grams of protein. Whileproteinis well known for its role in supporting healthy muscles, that’s not its only function. Protein is present in every cell in the human body. It plays a role in bone and skin health, the immune system and cell repair.Protein also promotes satiety, which provides staying power between meals. Though it’s not the focus of this plan, we didn’t forget about fiber. It’s an important nutrient with manyhealth benefitsfrom better blood sugar, improved heart health and a healthier gut. Each day provides an average of 37grams of fiber.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (436 calories)
A.M. Snack (215 calories)
Lunch (409 calories)
P.M. Snack (305 calories)
Dinner (398 calories)
Evening Snack (53 calories)
Daily Totals:1,816 calories, 78g fat, 101g protein, 184g carbohydrate, 36g fiber, 1,715mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and omit evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 2
Breakfast (434 calories)
Lunch (370 calories)
P.M. Snack (268 calories)
Dinner (535 calories)
Daily Totals:1,822 calories, 98g fat, 101g protein, 148g carbohydrate, 34g fiber, 1,217mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 3
A.M. Snack (245 calories)
P.M. Snack (215 calories)
Dinner (429 calories)
Evening Snack (95 calories)
Daily Totals:1,790 calories, 77g fat, 100g protein, 187g carbohydrate, 36g fiber, 1,915mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and omit chopped walnuts at A.M. snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.
Day 4
P.M. Snack (200 calories)
Dinner (555 calories)
Evening Snack (45 calories)
Daily Totals:1,819 calories, 83g fat, 103g protein, 181g carbohydrate, 42g fiber, 1,422mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum, change P.M. snack to 1 medium apple and omit evening snack.
Day 5
Dinner (570 calories)
Meal-Prep Tip: Reserve 2 servings4-Ingredient Adas bis-Silq (Lentil & Chard Soup)to have for lunch on Days 6 and 7.
Daily Totals:1,821 calories, 79g fat, 100g protein, 197g carbohydrate, 52g fiber, 2,191mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and change P.M. snack to 1 medium banana.
Day 6
A.M. Snack (265 calories)
Lunch (376 calories)
Dinner (493 calories)
Daily Totals:1,783 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,457mg sodium.
Make it 1,500 calories:Omit almonds at A.M. snack and omitGrilled Zucchini & Squashat dinner.
Day 7
Dinner (481 calories)
Daily Totals:1,806 calories, 77g fat, 107g protein, 184g carbohydrate, 37g fiber, 2,071mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and omit orange at P.M. snack.
Day 8
A.M. Snack (200 calories)
Dinner (468 calories)
Meal-Prep Tip:Reserve leftoverCaprese Casseroleto have for dinner tomorrow night.
Daily Totals:1,815 calories, 73g fat, 104g protein, 194g carbohydrate, 44g fiber, 1,135mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium peach as an evening snack.
Day 9
Breakfast (564 calories)
A.M. Snack (198 calories)
Lunch (407 calories)
P.M. Snack (176 calories)
Daily Totals:1,813 calories, 75g fat, 102g protein, 198g carbohydrate, 42g fiber, 1,691mg sodium.
Make it 1,500 calories:OmitPineapple Green Smoothieat breakfast.
Make it 2,000 calories:Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 10
A.M. Snack (108 calories)
Dinner (437 calories)
Evening Snack (193 calories)
Daily Totals:1,793 calories, 75g fat, 101g protein, 189g carbohydrate, 37g fiber, 1,488mg sodium.
Make it 1,500 calories:Omit hard-boiled egg at A.M. snack and omitPistachio & Peach Toastat evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 11
A.M. Snack (177 calories)
P.M. Snack (193 calories)
Daily Totals:1,823 calories, 70g fat, 100g protein, 213g carbohydrate, 39g fiber, 1,953mg sodium.
Make it 2,000 calories:Add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 12
A.M. Snack (150 calories)
Daily Totals:1,782 calories, 63g fat, 108g protein, 209g carbohydrate, 45g fiber, 1,708mg sodium.
Make it 2,000 calories:Increase to 1 cup edamame at A.M. snack and add 1 servingMassaged Kale Saladto dinner.
Day 13
Lunch (432 calories)
Dinner (463 calories)
Evening Snack (62 calories)
Daily Totals:1,782 calories, 98g fat, 96g protein, 139g carbohydrate, 29g fiber, 1,452mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange, change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories:Add 1 clementine to P.M. snack and add 1 servingTraditional Greek Saladto dinner.
Day 14
A.M. Snack (193 calories)
P.M. Snack (152 calories)
Dinner (447 calories)
Daily Totals:1,788 calories, 83g fat, 101g protein, 173g carbohydrate, 35g fiber, 2,163mg sodium.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Day 15
Lunch (348 calories)
Dinner (422 calories)
Evening Snack (111 calories)
Daily Totals:1,813 calories, 63g fat, 104g protein, 217g carbohydrate, 33g fiber, 1,699mg sodium.
Make it 1,500 calories:Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
Day 16
Breakfast (443 calories)
A.M. Snack (131 calories)
Lunch (426 calories)
P.M. Snack (245 calories)
Dinner (572 calories)
Daily Totals:1,818 calories, 68g fat, 101g protein, 212g carbohydrate, 34g fiber, 1,617mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit yogurt and walnuts at P.M. snack.
Day 17
Dinner (435 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Beef Curryto have for dinner tomorrow night.
Daily Totals:1,775 calories, 58g fat, 116g protein, 208g carbohydrate, 30g fiber, 1,493mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.
Day 18
Daily Totals:1,780 calories, 69g fat, 112g protein, 185g carbohydrate, 30g fiber, 1,482mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Day 19
P.M. Snack (62 calories)
Dinner (683 calories)
Meal-Prep Tip:Reserve 2 servingsCreamy Garlic-Parmesan Chicken Pasta Baketo have for lunch on Days 20 and 21.
Daily Totals:1,820 calories, 84g fat, 112g protein, 162g carbohydrate, 30g fiber, 1,481mg sodium.
Make it 1,500 calories:OmitLemon-Blueberry Granolaat breakfast and change A.M. snack to 1 large pear.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 20
Lunch (683 calories)
Dinner (399 calories)
Daily Totals:1,778 calories, 84g fat, 96g protein, 166g carbohydrate, 36g fiber, 1,409mg sodium.
Make it 1,500 calories:OmitLemon-Blueberry Granolaat breakfast and reduce to ¾ cup edamame at A.M. snack.
Day 21
A.M. Snack (95 calories)
Dinner (529 calories)
Daily Totals:1,802 calories, 78g fat, 102g protein, 181g carbohydrate, 30g fiber, 1,570mg sodium.
Make it 1,500 calories:OmitLemon-Blueberry Granolaat breakfast and change A.M. snack to 1 plum.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.
Jacob Fox
Day 22
Breakfast (424 calories)
A.M. Snack (145 calories)
Lunch (493 calories)
P.M. Snack (30 calories)
Dinner (730 calories)
Daily Totals:1,822 calories, 81g fat, 96g protein, 191g carbohydrate, 34g fiber, 1,852mg sodium.
Make it 1,500 calories:Omit yogurt at A.M. snack and omit almonds at lunch.
Day 23
Breakfast (382 calories)
A.M. Snack (268 calories)
Lunch (393 calories)
Dinner (527 calories)
Daily Totals:1,815 calories, 85g fat, 116g protein, 157g carbohydrate, 34g fiber, 1,852mg sodium.
Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to 1 large pear.
Day 24
Dinner (403 calories)
Evening Snack (105 calories)
Daily Totals:1,803 calories, 69g fat, 100g protein, 205g carbohydrate, 35g fiber, 1,752mg sodium.
Day 25
Dinner (412 calories)
Daily Totals:1,795 calories, 84g fat, 102g protein, 172g carbohydrate, 39g fiber, 1,299mg sodium.
Day 26
A.M. Snack (311 calories)
Dinner (455 calories)
Meal-Prep Tip:Reserve 4 servingsHarira (Moroccan Tomato, Lentil & Beef Soup)to have for lunch on Days 27 through 30.
Daily Totals:1,787 calories, 74g fat, 107g protein, 187g carbohydrate, 40g fiber, 2,197mg sodium.
Make it 1,500 calories:Change A.M. snack to ⅓ cup blueberries.
Day 27
Lunch (518 calories)
P.M. Snack (206 calories)
Dinner (414 calories)
Daily Totals:1,796 calories, 79g fat, 114g protein, 171g carbohydrate, 47g fiber, 2,140mg sodium.
Make it 1,500 calories:Omit edamame at lunch and change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium peach to P.M. snack.
Day 28
Lunch (472 calories)
Dinner (498 calories)
Daily Totals:1,815 calories, 79g fat, 106g protein, 184g carbohydrate, 41g fiber, 1,299mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange and change P.M. snack to ⅓ cup blueberries.
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Day 29
A.M. Snack (30 calories)
Dinner (682 calories)
Daily Totals:1,818 calories, 74g fat, 107g protein, 195g carbohydrate, 45g fiber, 2,297mg sodium.
Day 30
A.M. Snack (124 calories)
Dinner (520 calories)
Daily Totals:1,784 calories, 71g fat, 94g protein, 206g carbohydrate, 53g fiber, 1,786mg sodium.
Make it 1,500 calories:Omit carrots and hummus at lunch and change P.M. snack to 1 cup low-fat plain kefir.
Make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast and increase to 2 Tbsp. chopped walnuts at P.M. snack.
Frequently Asked QuestionsYes, feel free to mix and match meals if there’s one you don’t like. You can opt to repeat a meal on this list or browse ourhigh-protein recipesfor additional inspiration.If you would like to eat the same breakfast or lunch every day, go for it. We do include meal-prep tips and callouts for many of the breakfast and lunch options, so you’ll want to keep that in mind when reviewing your meal-prep tips for the week.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.Foods high inproteininclude meat, poultry, fish, shellfish, eggs and dairy (cheese, yogurt, cottage cheese and kefir).Plant-based foodshigh in protein include beans, lentils, nuts and seeds, seitan, tempeh, edamame and tofu.
Frequently Asked Questions
Yes, feel free to mix and match meals if there’s one you don’t like. You can opt to repeat a meal on this list or browse ourhigh-protein recipesfor additional inspiration.
If you would like to eat the same breakfast or lunch every day, go for it. We do include meal-prep tips and callouts for many of the breakfast and lunch options, so you’ll want to keep that in mind when reviewing your meal-prep tips for the week.
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.
Foods high inproteininclude meat, poultry, fish, shellfish, eggs and dairy (cheese, yogurt, cottage cheese and kefir).Plant-based foodshigh in protein include beans, lentils, nuts and seeds, seitan, tempeh, edamame and tofu.
High-Protein Foods to Focus On:
What Happens If I Don’t Eat Enough Protein?
Though many of us get plenty of protein, some of us are missing the mark. If you’re regularly not eatingenough protein, you may notice a few negative health impacts. Signs of inadequate protein intake include fatigue, brittle nails and hair and even getting sick more often than usual. Protein needs depend on various factors such as age, sex and activity level. It’s recommended to get 10% to 35% of total daily calories from protein. If you’re planning to up your protein intake, aim for the higher end of that range.
How Much Protein Do You Need to Eat Every Day?
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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Library of Medicine. MedlinePlus.Dietary Proteins.United States Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Library of Medicine. MedlinePlus.Dietary Proteins.United States Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Library of Medicine. MedlinePlus.Dietary Proteins.United States Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
National Library of Medicine. MedlinePlus.Dietary Proteins.
United States Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
