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If you’re looking for a routine that will keep you satiated while maximizing flavor, look no further. This high-protein, high-fiber meal plan provides a full month of delicious and filling meals and snacks—all without any added sugar. You’ll find easy-to-follow recipes and meal-prep tips to simplify your routine. Check it out!
Our 19 Most Popular High-Protein Dinner Recipes
How We Create Meal PlansRegistered 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.
How We Create Meal Plans
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.
Why This Meal Plan Is Great for You
In this 30-day meal plan, we focus onproteinandfiber, two nutrients that help improve satiety. We also skipadded sugars. Added sugars are those added during food processing. They provide sweetness and calories but don’t have much staying power. To promote stable energy levels and feelings of fullness, each day provides at least 90 grams of protein and 30 grams of fiber, with most days coming in quite a bit higher than that.
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.
Frequently Asked QuestionsAbsolutely, you can definitely mix and match meals if there’s one you don’t like. If you’re closely monitoring protein, fiber or other nutrients, it may be helpful to choose a meal with a similar nutrition profile. For this plan, we aimed for 1,800 calories, a minimum of 90 grams of protein and 30 grams of fiber and a maximum of 2,300 milligrams of sodium per day. We provided an array of high-protein and high-fiber recipes, though it definitely works to repeat a meal or two. For even more inspiration, check out all of ourhigh-proteinandhigh-fiber recipes.Yes, if it’s easier for your routine then you can definitely eat the same breakfast or lunch every day. Each breakfast ranges from 319 to 432 calories while lunch options span 400 to 478 calories. These ranges are fairly similar, so a simple swap should work for most people, though you could always adjust a snack or two if needed.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.Unlikenatural sugars, which are found in fruits, vegetables and dairy,added sugarsare added during food processing to provide sweetness. While added sugars are fine in moderation, many of us are eating more than we realize, with the average American adult consuming an average of 17 teaspoons of added sugar per day.Added sugars are found in a variety of foods, such as granola bars, desserts, sweetened beverages, dressings, packaged snacks and more. Take a peek at thenutrition labelto see where added sugars may be making their way into your routine.
Frequently Asked Questions
Absolutely, you can definitely mix and match meals if there’s one you don’t like. If you’re closely monitoring protein, fiber or other nutrients, it may be helpful to choose a meal with a similar nutrition profile. For this plan, we aimed for 1,800 calories, a minimum of 90 grams of protein and 30 grams of fiber and a maximum of 2,300 milligrams of sodium per day. We provided an array of high-protein and high-fiber recipes, though it definitely works to repeat a meal or two. For even more inspiration, check out all of ourhigh-proteinandhigh-fiber recipes.
Yes, if it’s easier for your routine then you can definitely eat the same breakfast or lunch every day. Each breakfast ranges from 319 to 432 calories while lunch options span 400 to 478 calories. These ranges are fairly similar, so a simple swap should work for most people, though you could always adjust a snack or two if needed.
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.
Unlikenatural sugars, which are found in fruits, vegetables and dairy,added sugarsare added during food processing to provide sweetness. While added sugars are fine in moderation, many of us are eating more than we realize, with the average American adult consuming an average of 17 teaspoons of added sugar per day.Added sugars are found in a variety of foods, such as granola bars, desserts, sweetened beverages, dressings, packaged snacks and more. Take a peek at thenutrition labelto see where added sugars may be making their way into your routine.
Health Benefits of Fiber
Fiber is an important nutrient with manyhealth benefits, and yet only 7% of Americans are reaching their daily fiber goals.Fiberis a type of indigestible carbohydrate found in whole grains, legumes, fruits, nuts, seeds and vegetables. It’s linked to improved digestion, better blood sugar management, improved cholesterol levels and more diverse gut bacteria. A high-fiber diet has been linked toweight loss, independent of other health changes. It’s even been named our No. 1 nutrient for healthierblood sugar levelsandimproved cholesterol. Check out5 Easy Ways to Eat More Fiberto get started.
High-Fiber and High-Protein Foods to Focus On:
Week 1
How to Meal-Prep Your Week of Meals
Day 1
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Breakfast (319 calories)
A.M. Snack (248 calories)
Lunch (478 calories)
P.M. Snack (149 calories)
Dinner (600 calories)
Daily Totals:1,794 calories, 82g fat, 101g protein, 174g carbohydrate, 32g fiber, 1,384mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit pear at lunch.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 2
Breakfast (385 calories)
Lunch (444 calories)
P.M. Snack (95 calories)
Dinner (622 calories)
Daily Totals:1,793 calories, 91g fat, 102g protein, 158g carbohydrate, 36g fiber, 1,688mg sodium
Make it 1,500 calories:Omit yogurt and walnuts at A.M. snack and omit hummus at lunch.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 3
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
P.M. Snack (219 calories)
Dinner (489 calories)
Daily Totals:1,785 calories, 87g fat, 91g protein, 175g carbohydrate, 34g fiber, 1,592mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack.
Day 4
A.M. Snack (224 calories)
Dinner (467 calories)
Evening Snack (62 calories)
Daily Totals:1,801 calories, 79g fat, 103g protein, 179g carbohydrate, 34g fiber, 1,647mg sodium
Make it 1,500 calories:Change A.M. snack to ½ cup blueberries and change P.M. snack to 1 medium banana.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 5
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Dinner (471 calories)
Daily Totals:1,805 calories, 79g fat, 96g protein, 192g carbohydrate, 36g fiber, 2,217mg sodium
Make it 1,500 calories:Reduce to 1 servingPeanut Butter-Date Energy Ballsat A.M. snack, change P.M. snack to 1 medium banana and omit evening snack.
Day 6
Dinner (547 calories)
Daily Totals:1,811 calories, 76g fat, 106g protein, 194g carbohydrate, 43g fiber, 2,011mg sodium
Make it 1,500 calories:Omit yogurt and nuts at A.M. snack and change P.M. snack to 1 medium banana.
Day 7
Caitlin Bensel
A.M. Snack (206 calories)
Dinner (585 calories)
Daily Totals:1,807 calories, 89g fat, 103g protein, 161g carbohydrate, 35g fiber, 1,838mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium peach and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana as an evening snack.
Week 2
How to Meal-Prep Your Week of Meals:
Day 8
Ali Redmond
Breakfast (396 calories)
Lunch (464 calories)
Dinner (595 calories)
Meal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.
Daily Totals:1,798 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,989mg sodium
Make it 1,500 calories:Omit chopped walnuts at A.M. snack and omitBrussels Sprouts Caesar Saladat dinner.
Day 9
Breakfast (432 calories)
A.M. Snack (149 calories)
Lunch (401 calories)
P.M. Snack (206 calories)
Daily Totals:1,783 calories, 93g fat, 100g protein, 151g carbohydrate, 36g fiber, 2,001mg sodium
Make it 1,500 calories:Change P.M. snack to 1 medium banana and omitBrussels Sprouts Caesar Saladat dinner.
Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 10
Photographer Victor Protasio, Food Stylist Ruth Blackburn, Prop Stylist Christina Dailey
Dinner (416 calories)
Evening Snack (149 calories)
Daily Totals:1,816 calories, 101g fat, 103g protein, 143g carbohydrate, 38g fiber, 1,814mg sodium
Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 3/4 cup low-fat plain kefir to breakfast and add 1 medium banana to P.M. snack.
Day 11
P.M. Snack (198 calories)
Daily Totals:1,776 calories, 98g fat, 101g protein, 138g carbohydrate, 30g fiber, 2,132mg sodium
Make it 1,500 calories:Omit orange at breakfast and omitCucumber & Avocado Saladat dinner.
Day 12
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Dinner (470 calories)
Evening Snack (104 calories)
Daily Totals:1,815 calories, 85g fat, 101g protein, 176g carbohydrate, 36g fiber, 1,995mg sodium
Make it 1,500 calories:Reduce to 1 servingPeanut Butter-Date Energy Ballsat A.M. snack and change P.M. snack to 1 medium peach.
Make it 2,000 calories:Add 22 unsalted dry-roasted almonds to evening snack.
Day 13
Lunch (448 calories)
Dinner (514 calories)
Daily Totals:1,819 calories, 95g fat, 105g protein, 153g carbohydrate, 34g fiber, 1,836mg sodium
Make it 1,500 calories:Omit orange at breakfast, change P.M. snack to ½ cup blueberries and omit banana at lunch.
Day 14
A.M. Snack (265 calories)
Dinner (460 calories)
Daily Totals:1,803 calories, 92g fat, 101g protein, 160g carbohydrate, 37g fiber, 2,027mg sodium
Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to ½ cup blackberries.
Week 3
Day 15
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
Breakfast (365 calories)
A.M. Snack (241 calories)
Dinner (505 calories)
Daily Totals:1,781 calories, 89g fat, 107g protein, 160g carbohydrate, 32g fiber, 1,451mg sodium
Make it 1,500 calories:Omit kefir at A.M. snack and change P.M. snack to ½ cup blueberries.
Day 16
Breakfast (389 calories)
A.M. Snack (254 calories)
Lunch (469 calories)
P.M. Snack (180 calories)
Dinner (528 calories)
Meal-Prep Tip:Reserve leftoverCaprese Casseroleto have for dinner tomorrow night.
Daily Totals:1,820 calories, 73g fat, 102g protein, 204g carbohydrate, 41g fiber, 1,353mg sodium
Make it 1,500 calories:Omit yogurt at breakfast, banana at A.M. snack and dry-roasted edamame at P.M. snack.
Day 17
Sara Haas
A.M. Snack (219 calories)
Daily Totals:1,812 calories, 85g fat, 100g protein, 175g carbohydrate, 38g fiber, 1,389mg sodium
Make it 1,500 calories:Omit yogurt at breakfast andMassaged Kale Saladat dinner.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast and 1 medium banana to P.M. snack.
Day 18
P.M. Snack (259 calories)
Daily Totals:1,801 calories, 87g fat, 110g protein, 167g carbohydrate, 34g fiber, 1,754mg sodium
Make it 1,500 calories:Change A.M. snack to ¼ cup salted dry-roasted edamame and change P.M. snack to 1 medium orange.
Make it 2,000 calories:Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 19
P.M. Snack (224 calories)
Dinner (491 calories)
Daily Totals:1,780 calories, 84g fat, 102g protein, 167g carbohydrate, 36g fiber, 1,115mg sodium
Make it 1,500 calories:Omit yogurt at breakfast and change P.M. snack to 1 medium orange.
Day 20
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
A.M. Snack (253 calories)
P.M. Snack (168 calories)
Dinner (536 calories)
Daily Totals:1,811 calories, 74g fat, 105g protein, 185g carbohydrate, 36g fiber, 1,616mg sodium
Make it 1,500 calories:Omit yogurt at breakfast and change A.M. snack to 1 medium orange.
Day 21
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
P.M. Snack (241 calories)
Dinner (529 calories)
Daily Totals:1,804 calories, 90g fat, 102g protein, 168g carbohydrate, 39g fiber, 1,423mg sodium
Make it 1,500 calories:OmitPeanut Butter-Date Energy Ballsat A.M. snack and omit almonds at P.M. snack.
Week 4
Day 22
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Breakfast (400 calories)
Lunch (409 calories)
Dinner (535 calories)
Evening Snack (95 calories)
Daily Totals:1,794 calories, 83g fat, 99g protein, 179g carbohydrate, 39g fiber, 1,096mg sodium
Make it 1,500 calories:Omit kefir at breakfast, change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.
Day 23
Antonis Achilleos
Breakfast (402 calories)
A.M. Snack (215 calories)
Lunch (400 calories)
Dinner (454 calories)
Evening Snack (203 calories)
Daily Totals:1,824 calories, 88g fat, 104g protein, 172g carbohydrate, 34g fiber, 1,061mg sodium
Make it 1,500 calories:Omit chopped walnuts at breakfast and change A.M. snack to 1 plum.
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.
Day 24
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
P.M. Snack (303 calories)
Dinner (494 calories)
Daily Totals:1,813 calories, 73g fat, 97g protein, 206g carbohydrate, 36g fiber, 1,518mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit almonds at P.M. snack.
Day 25
P.M. Snack (171 calories)
Dinner (615 calories)
Daily Totals:1,796 calories, 79g fat, 100g protein, 186g carbohydrate, 34g fiber, 1,591mg sodium
Make it 1,500 calories:Omit nuts at breakfast and change A.M. snack to 1 medium peach.
Day 26
A.M. Snack (187 calories)
Lunch (404 calories)
P.M. Snack (301 calories)
Dinner (504 calories)
Meal-Prep Tip:PrepareChickpea, Beet & Feta Salad with Lemon-Garlic Vinaigretteto have for lunch on Days 27 through 30.
Daily Totals:1,795 calories, 73g fat, 90g protein, 204g carbohydrate, 39g fiber, 1,343mg sodium
Make it 1,500 calories:Omit kefir at breakfast and almonds at P.M. snack.
Make it 2,000 calories:Add ¼ cup chopped walnuts to A.M. snack.
Day 27
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
A.M. Snack (230 calories)
Lunch (397 calories)
Dinner (570 calories)
Daily Totals:1,823 calories, 84g fat, 108g protein, 170g carbohydrate, 35g fiber, 1,473mg sodium
Make it 1,500 calories:Omit chopped walnuts at breakfast and change P.M. snack to 1 medium orange.
Day 28
Dinner (588 calories)
Daily Totals:1,821 calories, 84g fat, 95g protein, 181g carbohydrate, 35g fiber, 1,835mg sodium
Make it 1,500 calories:Omit kefir at breakfast and edamame at A.M. snack. Change P.M. snack to 1 medium banana.
Week 5
Day 29
Breakfast (409 calories)
A.M. Snack (123 calories)
Dinner (526 calories)
Evening Snack (193 calories)
Daily Totals:1,817 calories, 86g fat, 108g protein, 167g carbohydrate, 37g fiber, 2,147mg sodium
Make it 1,500 caloriesOmit kefir at P.M. snack and omit evening snack.
Day 30
Dinner (452 calories)
Daily Totals:1,781 calories, 99g fat, 92g protein, 146g carbohydrate, 42g fiber, 1,660mg sodium
Make it 1,500 calories:Omit yogurt at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack and 1 medium banana to P.M. snack.
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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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
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.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
