30-Day No-Sugar High-Protein Meal Plan for Beginners, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsBest High-Protein FoodsAdded vs. Natural Sugars

In This ArticleView All

View All

In This Article

Why This Plan

Week 1

Week 2

Week 3

Week 4

Week 5

FAQs

Best High-Protein Foods

Added vs. Natural Sugars

ClosePhoto:PHOTOGRAPHER: JEN CAUSEY, PROP STYLIST: JULIA BAYLESS, FOOD STYLIST: CHELSEA ZIMMER. PHOTO: ALI REDMONDLooking to cut back on added sugars and bump up your protein intake? This simple meal plan for beginners can help. We mapped out an entire month of delicious no-sugar-added high-protein meals and snacks to help keep you satiated and satisfied. You’ll find tons of one-pot and sheet-pan meals (easy cleanup!), recipes that come together in a snap and plenty of meal-prep tips throughout to make for a seamless and tasty routine.Why This Meal Plan Is Great for YouEach day provides an average of 105 grams of protein from a wide variety of foods, such as fish, nuts, seeds, poultry, beans, eggs, tofu and dairy. Well-known for its role in muscle growth,proteinis an important nutrient that plays a factor in all aspects of the human body. It’s the building block of our cells, with important functions such as cell repair, maintaining strong bones and maintaining a healthyimmune system.While protein is the focus of this simple meal plan, we didn’t skimp on fiber.Fiberis an important nutrient with many health benefits, including better digestion, supportingweight loss, healthier blood sugar levels and improved heart health. Yet, just 7% of adults in the United States reach their daily fiber goals of about 28 grams per day, or 14 grams of fiber per 1,000 calories consumed.In this plan, each day provides an average of 33 grams of fiber so you can reap the benefits of this important nutrient while still prioritizing high-protein meals and snacks.Lastly, we skipadded sugarsin this plan. Though we definitely love desserts atEatingWell, many of us are eating more added sugars than we realize. The average adult in the United States consumes around 17 teaspoons (about 68 grams) of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.,Added sugarsare found in several foods you might expect, such as desserts and sweetened drinks, but they are also often present in foods youmay not expect, such as tomato sauces, marinades, salad dressings, cereals, granola and flavored dairy products. Double-check the nutrition label to see where added sugars may be making their way into your routine.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.Week 1How to Meal-Prep Your Week of Meals:PrepareChicken & Kale Soupto have for lunch on Days 2 through 5.Day 1Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (95 calories)1 medium appleDinner (459 calories)1 serving15-Minute Salmon & Creamy Orzo with Spinach & MushroomsDaily Totals:1,802 calories, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (426 calories)1 servingOne-Pot Creamy Chicken & Mushroom PastaEvening Snack (171 calories)1 medium orange1 cup low-fat plain kefirDaily Totals:1,824 calories, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and omit pear at lunch.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.Day 3Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (171 calories)1 medium orange1 cup low-fat plain kefirLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (730 calories)1 servingSteak Enchilada SkilletDaily Totals:1,824 calories, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.Make it 1,500 calories:Omit almonds at breakfast, orange at A.M. snack and pear at lunch.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.Day 4Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (234 calories)1 medium peach¼ cup unsalted dry-roasted shelled pistachiosDinner (393 calories)1 servingSheet-Pan Shrimp Fried RiceDaily Totals:1,789 calories, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand substitute ½ cup blueberries for the peach at P.M. snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieas an evening snack.Day 5Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (410 calories)1 servingCreamy Chicken & Mushrooms1 servingGarlicky Green BeansEvening Snack (171 calories)1 medium orange1 cup low-fat plain kefirDaily Totals:1,808 calories, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.Day 6Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiEvening Snack (59 calories)1 medium peachDaily Totals:1,803 calories, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.Make it 1,500 calories:Omit sliced almonds at breakfast and change P.M. snack to ⅓ cup blackberries.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.Day 7Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (95 calories)1 medium appleDinner (462 calories)1 servingSlow-Cooker Beef-Barley Soup with Red Wine & Pesto1 servingCrunchy Chopped SaladDaily Totals:1,805 calories, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.Week 2Will DickeyHow to Meal-Prep Your Week of Meals:MakeChickpea & Quinoa Bowl with Roasted Red Pepper Sauceto have for lunch on Days 9 through 12.PrepareMini Crustless Quiches with Kale, Mushrooms & Fetato have for breakfast throughout the week.Day 8Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (238 calories)¼ cup unsalted dry-roasted almonds½ cup raspberriesLunch (447 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium appleP.M. Snack (131 calories)1 large pearDinner (454 calories)1 servingPesto SalmonEvening Snack (170 calories)1 servingCottage Cheese-Berry BowlDaily Totals:1,796 calories, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to 1 plum.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.Day 9Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosDinner (472 calories)1 servingTurkey EnchiladasDaily Totals:1,804 calories, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change P.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 medium apple to lunch and 1 medium banana to P.M. snack.Day 10Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (170 calories)¾ cup low-fat plain strained (Greek-style) yogurt½ cup raspberries1 servingNo-Added-Sugar Chia Seed JamLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (475 calories)1 servingCrispy Fish Taco BowlsDaily Totals:1,792 calories, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and raspberries at A.M. snack.Make it 2,000 calories:Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.Day 11Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (131 calories)1 large pearLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSlow-Cooker Braised Beef with Carrots & Turnips1 cup cooked whole-wheat egg noodlesMeal-Prep Tip:Reserve leftoverSlow-Cooker Braised Beef with Carrots & Turnipsto have for dinner tomorrow night.Daily Totals:1,778 calories, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 12Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSlow-Cooker Braised Beef with Carrots & Turnips1 cup cooked whole-wheat egg noodlesDaily Totals:1,823 calories, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Day 13Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (196 calories)1 cup low-fat plain strained (Greek-style) yogurt¼ cup raspberries1 servingNo-Added-Sugar Chia Seed JamLunch (447 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (471 calories)1 servingVegan Coconut Chickpea CurryDaily Totals:1,790 calories, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and substitute 1 clementine for the apple at lunch.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Day 14Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (192 calories)¼ cup unsalted dry-roasted shelled pistachios¼ cup raspberriesLunch (414 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium orangeP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (683 calories)1 servingCreamy Garlic-Parmesan Chicken Pasta BakeDaily Totals:1,815 calories, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.Make it 1,500 calories:Omit pistachios at A.M. snack and change P.M. snack to ½ cup low-fat plain kefir.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Week 3How to Meal-Prep Your Week of Meals:Make a double batch ofOvernight Oats with Chia Seedsto have for breakfast on Days 16 through 19.PrepareSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.Day 15Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (391 calories)1 servingAvocado Tuna Salad1 medium peachP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleEvening Snack (206 calories)¼ cup unsalted dry-roasted almondsMeal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.Daily Totals:1,818 calories, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack.Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.Day 16Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleDaily Totals:1,809 calories, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 17Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (131 calories)1 large pearDinner (415 calories)1 servingSheet-Pan Steak & PotatoesDaily Totals:1,785 calories, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 18Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (398 calories)1 servingCreamy Pesto Shrimp with Gnocchi & PeasDaily Totals:1,801 calories, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.Make it 1,500 calories:Omit kefir at breakfast and omit almonds at A.M. snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 19Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,810 calories, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.Make it 2,000 calories:Add 1 servingPineapple & Avocado Saladto dinner.Day 20Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (229 calories)¼ cup unsalted dry-roasted shelled pistachios1 cup sliced strawberriesLunch (484 calories)1 servingCucumber-Chicken Green Goddess Wrap1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (544 calories)1 servingTofu & Vegetable Scramble½ cup cooked brown riceDaily Totals:1,782 calories, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack.Make it 2,000 calories:Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.Day 21Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (394 calories)1 servingAvocado Tuna Salad1 medium orangeP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (478 calories)1 servingCod Fish Tacos1 servingGuacamole Chopped SaladEvening Snack (105 calories)1 medium bananaDaily Totals:1,807 calories, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.Week 4Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyHow to Meal-Prep Your Week of Meals:MakeCreamy Chicken, Vegetable & Sun-Dried Tomato Soupto have for lunch on Days 23 through 26.Day 22Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (156 calories)1 cup low-fat plain kefir1 cup blackberriesLunch (484 calories)1 servingCucumber-Chicken Green Goddess Wrap1 large pearP.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamDinner (419 calories)1 servingSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black BeansMeal-Prep Tip:Reserve leftoverSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for dinner tomorrow night.Daily Totals:1,823 calories, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and omit blackberries at A.M. snack.Day 23Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (156 calories)1 cup low-fat plain kefir¾ cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (419 calories)1 servingSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black BeansEvening Snack (206 calories)¼ cup unsalted dry-roasted almondsDaily Totals:1,797 calories, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.Make it 2,000 calories:Reduce to ½ cup blackberries at A.M. snack and add 1 servingOrange-Mango Smoothieas an evening snack.Day 24Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (253 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (131 calories)1 large pearDinner (480 calories)1 servingSalmon with Sun-Dried Tomato Cream Sauce1 servingRoasted BroccoliDaily Totals:1,804 calories, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.Day 25Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (307 calories)¼ cup unsalted dry-roasted shelled pistachios1 large pearDinner (526 calories)1 servingSpinach & Artichoke Dip Pasta with ChickenDaily Totals:1,820 calories, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.Day 26Breakfast (606 calories)1 servingPesto Breakfast Sandwich⅓ cup raspberriesA.M. Snack (129 calories)¾ cup low-fat plain kefir¾ cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (131 calories)1 large pearDinner (593 calories)1 servingSlow-Cooker Beef StewMeal-Prep Tip:Reserve leftoverSlow-Cooker Beef Stewto have for dinner tomorrow.Daily Totals:1,815 calories, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium apple.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 27Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (131 calories)1 large pearDinner (593 calories)1 servingSlow-Cooker Beef StewEvening Snack (62 calories)1 medium orangeDaily Totals:1,795 calories, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.Make it 1,500 calories:Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.Make it 2,000 calories:Add 1 plum to lunch and ¼ cup unsalted dry-roasted shelled pistachios to evening snack.Day 28Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (409 calories)1 servingAvocado, Tomato & Chicken Sandwich1 medium orangeP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (398 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 servingKale Salad with Balsamic & ParmesanEvening Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosMeal-Prep Tip:Reserve 2 servings of CreamyChicken Noodle Soup with Rotisserie Chickento have for lunch on Days 29 and 30.Daily Totals:1,812 calories, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.Make it 2,000 calories:Omit orange at lunch and add 1 servingOrange-Mango Smoothieas an evening snack.Week 5Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia PursellDay 29Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (365 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 medium bananaP.M. Snack (144 calories)¾ cup low-fat plain kefir1 cup blackberriesDinner (541 calories)1 servingCilantro-Lime Shrimp BowlDaily Totals:1,806 calories, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 30Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (365 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 medium bananaP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (537 calories)1 servingSlow-Cooker Marry Me Chicken with BarleyEvening Snack (95 calories)1 medium appleDaily Totals:1,797 calories, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Frequently Asked QuestionsYes! If there’s a meal you don’t like, feel free to choose a different option from this list or check out our otherhigh-protein recipesfor additional inspiration.If it’s easier for your routine to eat the same breakfast and lunch every day, go for it! We chose breakfast and lunch options that provide a good dose of protein and fiber, so a simple swap will work for most days. If you’re substituting with an option that has a significant difference in protein, you may want to adjust a snack or two to best meet your nutritional needs.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.Proteinis the building block of our cells, so it plays a role in every function of our body. It helps support strong bones and hair, promotes healthy skin and muscle growth, supports a healthy immune system and helps with cell growth and repair.High-Protein Foods to Focus On:FishShellfishEggsChicken and poultryMeatSoy (such as tofu, edamame, tempeh)SeitanNuts and seedsBeansLentilsDairy (such as yogurt, milk, kefir, cottage cheese, cheese)Added vs. Natural Sugars: What’s the Difference?Added sugars are, as the name implies, added to foods to sweeten them. There are several different names foradded sugars, including sugar, cane syrup, high-fructose corn syrup, maple syrup, honey and agave, to name a few. Added sugars have little nutritional value and research has continuously linked a high intake of added sugars with an increased risk of type 2 diabetes, heart disease and weight gain.Natural sugars are found in foods like unsweetened dairy, fruits and vegetables. These foods also include important nutrients, such as fiber, protein, vitamins and minerals. Because they provide nutrients alongside the naturally occurring sugar they contain—including protein and fiber which can help promote stable blood sugar levels—foods with natural sugars haven’t been associated with the same health consequences as added sugars.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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Protein in diet.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.

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Photo:PHOTOGRAPHER: JEN CAUSEY, PROP STYLIST: JULIA BAYLESS, FOOD STYLIST: CHELSEA ZIMMER. PHOTO: ALI REDMOND

PHOTOGRAPHER: JEN CAUSEY, PROP STYLIST: JULIA BAYLESS, FOOD STYLIST: CHELSEA ZIMMER. PHOTO: ALI REDMOND

Looking to cut back on added sugars and bump up your protein intake? This simple meal plan for beginners can help. We mapped out an entire month of delicious no-sugar-added high-protein meals and snacks to help keep you satiated and satisfied. You’ll find tons of one-pot and sheet-pan meals (easy cleanup!), recipes that come together in a snap and plenty of meal-prep tips throughout to make for a seamless and tasty routine.Why This Meal Plan Is Great for YouEach day provides an average of 105 grams of protein from a wide variety of foods, such as fish, nuts, seeds, poultry, beans, eggs, tofu and dairy. Well-known for its role in muscle growth,proteinis an important nutrient that plays a factor in all aspects of the human body. It’s the building block of our cells, with important functions such as cell repair, maintaining strong bones and maintaining a healthyimmune system.While protein is the focus of this simple meal plan, we didn’t skimp on fiber.Fiberis an important nutrient with many health benefits, including better digestion, supportingweight loss, healthier blood sugar levels and improved heart health. Yet, just 7% of adults in the United States reach their daily fiber goals of about 28 grams per day, or 14 grams of fiber per 1,000 calories consumed.In this plan, each day provides an average of 33 grams of fiber so you can reap the benefits of this important nutrient while still prioritizing high-protein meals and snacks.Lastly, we skipadded sugarsin this plan. Though we definitely love desserts atEatingWell, many of us are eating more added sugars than we realize. The average adult in the United States consumes around 17 teaspoons (about 68 grams) of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.,Added sugarsare found in several foods you might expect, such as desserts and sweetened drinks, but they are also often present in foods youmay not expect, such as tomato sauces, marinades, salad dressings, cereals, granola and flavored dairy products. Double-check the nutrition label to see where added sugars may be making their way into your routine.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.Week 1How to Meal-Prep Your Week of Meals:PrepareChicken & Kale Soupto have for lunch on Days 2 through 5.Day 1Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (95 calories)1 medium appleDinner (459 calories)1 serving15-Minute Salmon & Creamy Orzo with Spinach & MushroomsDaily Totals:1,802 calories, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (426 calories)1 servingOne-Pot Creamy Chicken & Mushroom PastaEvening Snack (171 calories)1 medium orange1 cup low-fat plain kefirDaily Totals:1,824 calories, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and omit pear at lunch.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.Day 3Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (171 calories)1 medium orange1 cup low-fat plain kefirLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (730 calories)1 servingSteak Enchilada SkilletDaily Totals:1,824 calories, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.Make it 1,500 calories:Omit almonds at breakfast, orange at A.M. snack and pear at lunch.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.Day 4Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (234 calories)1 medium peach¼ cup unsalted dry-roasted shelled pistachiosDinner (393 calories)1 servingSheet-Pan Shrimp Fried RiceDaily Totals:1,789 calories, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand substitute ½ cup blueberries for the peach at P.M. snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieas an evening snack.Day 5Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (410 calories)1 servingCreamy Chicken & Mushrooms1 servingGarlicky Green BeansEvening Snack (171 calories)1 medium orange1 cup low-fat plain kefirDaily Totals:1,808 calories, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.Day 6Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiEvening Snack (59 calories)1 medium peachDaily Totals:1,803 calories, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.Make it 1,500 calories:Omit sliced almonds at breakfast and change P.M. snack to ⅓ cup blackberries.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.Day 7Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (95 calories)1 medium appleDinner (462 calories)1 servingSlow-Cooker Beef-Barley Soup with Red Wine & Pesto1 servingCrunchy Chopped SaladDaily Totals:1,805 calories, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.Week 2Will DickeyHow to Meal-Prep Your Week of Meals:MakeChickpea & Quinoa Bowl with Roasted Red Pepper Sauceto have for lunch on Days 9 through 12.PrepareMini Crustless Quiches with Kale, Mushrooms & Fetato have for breakfast throughout the week.Day 8Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (238 calories)¼ cup unsalted dry-roasted almonds½ cup raspberriesLunch (447 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium appleP.M. Snack (131 calories)1 large pearDinner (454 calories)1 servingPesto SalmonEvening Snack (170 calories)1 servingCottage Cheese-Berry BowlDaily Totals:1,796 calories, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to 1 plum.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.Day 9Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosDinner (472 calories)1 servingTurkey EnchiladasDaily Totals:1,804 calories, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change P.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 medium apple to lunch and 1 medium banana to P.M. snack.Day 10Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (170 calories)¾ cup low-fat plain strained (Greek-style) yogurt½ cup raspberries1 servingNo-Added-Sugar Chia Seed JamLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (475 calories)1 servingCrispy Fish Taco BowlsDaily Totals:1,792 calories, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and raspberries at A.M. snack.Make it 2,000 calories:Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.Day 11Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (131 calories)1 large pearLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSlow-Cooker Braised Beef with Carrots & Turnips1 cup cooked whole-wheat egg noodlesMeal-Prep Tip:Reserve leftoverSlow-Cooker Braised Beef with Carrots & Turnipsto have for dinner tomorrow night.Daily Totals:1,778 calories, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 12Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSlow-Cooker Braised Beef with Carrots & Turnips1 cup cooked whole-wheat egg noodlesDaily Totals:1,823 calories, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Day 13Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (196 calories)1 cup low-fat plain strained (Greek-style) yogurt¼ cup raspberries1 servingNo-Added-Sugar Chia Seed JamLunch (447 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (471 calories)1 servingVegan Coconut Chickpea CurryDaily Totals:1,790 calories, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and substitute 1 clementine for the apple at lunch.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Day 14Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (192 calories)¼ cup unsalted dry-roasted shelled pistachios¼ cup raspberriesLunch (414 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium orangeP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (683 calories)1 servingCreamy Garlic-Parmesan Chicken Pasta BakeDaily Totals:1,815 calories, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.Make it 1,500 calories:Omit pistachios at A.M. snack and change P.M. snack to ½ cup low-fat plain kefir.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Week 3How to Meal-Prep Your Week of Meals:Make a double batch ofOvernight Oats with Chia Seedsto have for breakfast on Days 16 through 19.PrepareSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.Day 15Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (391 calories)1 servingAvocado Tuna Salad1 medium peachP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleEvening Snack (206 calories)¼ cup unsalted dry-roasted almondsMeal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.Daily Totals:1,818 calories, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack.Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.Day 16Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleDaily Totals:1,809 calories, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 17Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (131 calories)1 large pearDinner (415 calories)1 servingSheet-Pan Steak & PotatoesDaily Totals:1,785 calories, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 18Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (398 calories)1 servingCreamy Pesto Shrimp with Gnocchi & PeasDaily Totals:1,801 calories, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.Make it 1,500 calories:Omit kefir at breakfast and omit almonds at A.M. snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 19Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,810 calories, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.Make it 2,000 calories:Add 1 servingPineapple & Avocado Saladto dinner.Day 20Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (229 calories)¼ cup unsalted dry-roasted shelled pistachios1 cup sliced strawberriesLunch (484 calories)1 servingCucumber-Chicken Green Goddess Wrap1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (544 calories)1 servingTofu & Vegetable Scramble½ cup cooked brown riceDaily Totals:1,782 calories, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack.Make it 2,000 calories:Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.Day 21Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (394 calories)1 servingAvocado Tuna Salad1 medium orangeP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (478 calories)1 servingCod Fish Tacos1 servingGuacamole Chopped SaladEvening Snack (105 calories)1 medium bananaDaily Totals:1,807 calories, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.Week 4Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyHow to Meal-Prep Your Week of Meals:MakeCreamy Chicken, Vegetable & Sun-Dried Tomato Soupto have for lunch on Days 23 through 26.Day 22Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (156 calories)1 cup low-fat plain kefir1 cup blackberriesLunch (484 calories)1 servingCucumber-Chicken Green Goddess Wrap1 large pearP.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamDinner (419 calories)1 servingSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black BeansMeal-Prep Tip:Reserve leftoverSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for dinner tomorrow night.Daily Totals:1,823 calories, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and omit blackberries at A.M. snack.Day 23Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (156 calories)1 cup low-fat plain kefir¾ cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (419 calories)1 servingSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black BeansEvening Snack (206 calories)¼ cup unsalted dry-roasted almondsDaily Totals:1,797 calories, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.Make it 2,000 calories:Reduce to ½ cup blackberries at A.M. snack and add 1 servingOrange-Mango Smoothieas an evening snack.Day 24Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (253 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (131 calories)1 large pearDinner (480 calories)1 servingSalmon with Sun-Dried Tomato Cream Sauce1 servingRoasted BroccoliDaily Totals:1,804 calories, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.Day 25Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (307 calories)¼ cup unsalted dry-roasted shelled pistachios1 large pearDinner (526 calories)1 servingSpinach & Artichoke Dip Pasta with ChickenDaily Totals:1,820 calories, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.Day 26Breakfast (606 calories)1 servingPesto Breakfast Sandwich⅓ cup raspberriesA.M. Snack (129 calories)¾ cup low-fat plain kefir¾ cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (131 calories)1 large pearDinner (593 calories)1 servingSlow-Cooker Beef StewMeal-Prep Tip:Reserve leftoverSlow-Cooker Beef Stewto have for dinner tomorrow.Daily Totals:1,815 calories, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium apple.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 27Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (131 calories)1 large pearDinner (593 calories)1 servingSlow-Cooker Beef StewEvening Snack (62 calories)1 medium orangeDaily Totals:1,795 calories, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.Make it 1,500 calories:Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.Make it 2,000 calories:Add 1 plum to lunch and ¼ cup unsalted dry-roasted shelled pistachios to evening snack.Day 28Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (409 calories)1 servingAvocado, Tomato & Chicken Sandwich1 medium orangeP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (398 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 servingKale Salad with Balsamic & ParmesanEvening Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosMeal-Prep Tip:Reserve 2 servings of CreamyChicken Noodle Soup with Rotisserie Chickento have for lunch on Days 29 and 30.Daily Totals:1,812 calories, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.Make it 2,000 calories:Omit orange at lunch and add 1 servingOrange-Mango Smoothieas an evening snack.Week 5Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia PursellDay 29Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (365 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 medium bananaP.M. Snack (144 calories)¾ cup low-fat plain kefir1 cup blackberriesDinner (541 calories)1 servingCilantro-Lime Shrimp BowlDaily Totals:1,806 calories, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 30Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (365 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 medium bananaP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (537 calories)1 servingSlow-Cooker Marry Me Chicken with BarleyEvening Snack (95 calories)1 medium appleDaily Totals:1,797 calories, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Frequently Asked QuestionsYes! If there’s a meal you don’t like, feel free to choose a different option from this list or check out our otherhigh-protein recipesfor additional inspiration.If it’s easier for your routine to eat the same breakfast and lunch every day, go for it! We chose breakfast and lunch options that provide a good dose of protein and fiber, so a simple swap will work for most days. If you’re substituting with an option that has a significant difference in protein, you may want to adjust a snack or two to best meet your nutritional needs.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.Proteinis the building block of our cells, so it plays a role in every function of our body. It helps support strong bones and hair, promotes healthy skin and muscle growth, supports a healthy immune system and helps with cell growth and repair.High-Protein Foods to Focus On:FishShellfishEggsChicken and poultryMeatSoy (such as tofu, edamame, tempeh)SeitanNuts and seedsBeansLentilsDairy (such as yogurt, milk, kefir, cottage cheese, cheese)Added vs. Natural Sugars: What’s the Difference?Added sugars are, as the name implies, added to foods to sweeten them. There are several different names foradded sugars, including sugar, cane syrup, high-fructose corn syrup, maple syrup, honey and agave, to name a few. Added sugars have little nutritional value and research has continuously linked a high intake of added sugars with an increased risk of type 2 diabetes, heart disease and weight gain.Natural sugars are found in foods like unsweetened dairy, fruits and vegetables. These foods also include important nutrients, such as fiber, protein, vitamins and minerals. Because they provide nutrients alongside the naturally occurring sugar they contain—including protein and fiber which can help promote stable blood sugar levels—foods with natural sugars haven’t been associated with the same health consequences as added sugars.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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Protein in diet.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.

Looking to cut back on added sugars and bump up your protein intake? This simple meal plan for beginners can help. We mapped out an entire month of delicious no-sugar-added high-protein meals and snacks to help keep you satiated and satisfied. You’ll find tons of one-pot and sheet-pan meals (easy cleanup!), recipes that come together in a snap and plenty of meal-prep tips throughout to make for a seamless and tasty routine.Why This Meal Plan Is Great for YouEach day provides an average of 105 grams of protein from a wide variety of foods, such as fish, nuts, seeds, poultry, beans, eggs, tofu and dairy. Well-known for its role in muscle growth,proteinis an important nutrient that plays a factor in all aspects of the human body. It’s the building block of our cells, with important functions such as cell repair, maintaining strong bones and maintaining a healthyimmune system.While protein is the focus of this simple meal plan, we didn’t skimp on fiber.Fiberis an important nutrient with many health benefits, including better digestion, supportingweight loss, healthier blood sugar levels and improved heart health. Yet, just 7% of adults in the United States reach their daily fiber goals of about 28 grams per day, or 14 grams of fiber per 1,000 calories consumed.In this plan, each day provides an average of 33 grams of fiber so you can reap the benefits of this important nutrient while still prioritizing high-protein meals and snacks.Lastly, we skipadded sugarsin this plan. Though we definitely love desserts atEatingWell, many of us are eating more added sugars than we realize. The average adult in the United States consumes around 17 teaspoons (about 68 grams) of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.,Added sugarsare found in several foods you might expect, such as desserts and sweetened drinks, but they are also often present in foods youmay not expect, such as tomato sauces, marinades, salad dressings, cereals, granola and flavored dairy products. Double-check the nutrition label to see where added sugars may be making their way into your routine.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.Week 1How to Meal-Prep Your Week of Meals:PrepareChicken & Kale Soupto have for lunch on Days 2 through 5.Day 1Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (95 calories)1 medium appleDinner (459 calories)1 serving15-Minute Salmon & Creamy Orzo with Spinach & MushroomsDaily Totals:1,802 calories, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 2Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (426 calories)1 servingOne-Pot Creamy Chicken & Mushroom PastaEvening Snack (171 calories)1 medium orange1 cup low-fat plain kefirDaily Totals:1,824 calories, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and omit pear at lunch.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.Day 3Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (171 calories)1 medium orange1 cup low-fat plain kefirLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (730 calories)1 servingSteak Enchilada SkilletDaily Totals:1,824 calories, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.Make it 1,500 calories:Omit almonds at breakfast, orange at A.M. snack and pear at lunch.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.Day 4Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (234 calories)1 medium peach¼ cup unsalted dry-roasted shelled pistachiosDinner (393 calories)1 servingSheet-Pan Shrimp Fried RiceDaily Totals:1,789 calories, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand substitute ½ cup blueberries for the peach at P.M. snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieas an evening snack.Day 5Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (397 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (410 calories)1 servingCreamy Chicken & Mushrooms1 servingGarlicky Green BeansEvening Snack (171 calories)1 medium orange1 cup low-fat plain kefirDaily Totals:1,808 calories, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.Day 6Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiEvening Snack (59 calories)1 medium peachDaily Totals:1,803 calories, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.Make it 1,500 calories:Omit sliced almonds at breakfast and change P.M. snack to ⅓ cup blackberries.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.Day 7Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (95 calories)1 medium appleDinner (462 calories)1 servingSlow-Cooker Beef-Barley Soup with Red Wine & Pesto1 servingCrunchy Chopped SaladDaily Totals:1,805 calories, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.Week 2Will DickeyHow to Meal-Prep Your Week of Meals:MakeChickpea & Quinoa Bowl with Roasted Red Pepper Sauceto have for lunch on Days 9 through 12.PrepareMini Crustless Quiches with Kale, Mushrooms & Fetato have for breakfast throughout the week.Day 8Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (238 calories)¼ cup unsalted dry-roasted almonds½ cup raspberriesLunch (447 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium appleP.M. Snack (131 calories)1 large pearDinner (454 calories)1 servingPesto SalmonEvening Snack (170 calories)1 servingCottage Cheese-Berry BowlDaily Totals:1,796 calories, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to 1 plum.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.Day 9Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosDinner (472 calories)1 servingTurkey EnchiladasDaily Totals:1,804 calories, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change P.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 medium apple to lunch and 1 medium banana to P.M. snack.Day 10Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (170 calories)¾ cup low-fat plain strained (Greek-style) yogurt½ cup raspberries1 servingNo-Added-Sugar Chia Seed JamLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (475 calories)1 servingCrispy Fish Taco BowlsDaily Totals:1,792 calories, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and raspberries at A.M. snack.Make it 2,000 calories:Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.Day 11Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (131 calories)1 large pearLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSlow-Cooker Braised Beef with Carrots & Turnips1 cup cooked whole-wheat egg noodlesMeal-Prep Tip:Reserve leftoverSlow-Cooker Braised Beef with Carrots & Turnipsto have for dinner tomorrow night.Daily Totals:1,778 calories, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 12Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosLunch (471 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSlow-Cooker Braised Beef with Carrots & Turnips1 cup cooked whole-wheat egg noodlesDaily Totals:1,823 calories, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Day 13Breakfast (505 calories)1 servingMini Crustless Quiches with Kale, Mushrooms & Feta1 servingOrange-Mango SmoothieA.M. Snack (196 calories)1 cup low-fat plain strained (Greek-style) yogurt¼ cup raspberries1 servingNo-Added-Sugar Chia Seed JamLunch (447 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (471 calories)1 servingVegan Coconut Chickpea CurryDaily Totals:1,790 calories, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and substitute 1 clementine for the apple at lunch.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Day 14Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (192 calories)¼ cup unsalted dry-roasted shelled pistachios¼ cup raspberriesLunch (414 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium orangeP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (683 calories)1 servingCreamy Garlic-Parmesan Chicken Pasta BakeDaily Totals:1,815 calories, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.Make it 1,500 calories:Omit pistachios at A.M. snack and change P.M. snack to ½ cup low-fat plain kefir.Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.Week 3How to Meal-Prep Your Week of Meals:Make a double batch ofOvernight Oats with Chia Seedsto have for breakfast on Days 16 through 19.PrepareSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.Day 15Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (391 calories)1 servingAvocado Tuna Salad1 medium peachP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleEvening Snack (206 calories)¼ cup unsalted dry-roasted almondsMeal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.Daily Totals:1,818 calories, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack.Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.Day 16Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleDaily Totals:1,809 calories, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 17Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (131 calories)1 large pearDinner (415 calories)1 servingSheet-Pan Steak & PotatoesDaily Totals:1,785 calories, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 18Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (398 calories)1 servingCreamy Pesto Shrimp with Gnocchi & PeasDaily Totals:1,801 calories, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.Make it 1,500 calories:Omit kefir at breakfast and omit almonds at A.M. snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 19Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosLunch (469 calories)1 servingSpinach & Strawberry Meal-Prep Salad1 medium appleP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (500 calories)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,810 calories, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.Make it 2,000 calories:Add 1 servingPineapple & Avocado Saladto dinner.Day 20Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (229 calories)¼ cup unsalted dry-roasted shelled pistachios1 cup sliced strawberriesLunch (484 calories)1 servingCucumber-Chicken Green Goddess Wrap1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (544 calories)1 servingTofu & Vegetable Scramble½ cup cooked brown riceDaily Totals:1,782 calories, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack.Make it 2,000 calories:Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.Day 21Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (394 calories)1 servingAvocado Tuna Salad1 medium orangeP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (478 calories)1 servingCod Fish Tacos1 servingGuacamole Chopped SaladEvening Snack (105 calories)1 medium bananaDaily Totals:1,807 calories, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.Week 4Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyHow to Meal-Prep Your Week of Meals:MakeCreamy Chicken, Vegetable & Sun-Dried Tomato Soupto have for lunch on Days 23 through 26.Day 22Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (156 calories)1 cup low-fat plain kefir1 cup blackberriesLunch (484 calories)1 servingCucumber-Chicken Green Goddess Wrap1 large pearP.M. Snack (180 calories)1 cup low-fat plain strained (Greek-style) yogurt1 servingNo-Added-Sugar Chia Seed JamDinner (419 calories)1 servingSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black BeansMeal-Prep Tip:Reserve leftoverSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for dinner tomorrow night.Daily Totals:1,823 calories, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and omit blackberries at A.M. snack.Day 23Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (156 calories)1 cup low-fat plain kefir¾ cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (419 calories)1 servingSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black BeansEvening Snack (206 calories)¼ cup unsalted dry-roasted almondsDaily Totals:1,797 calories, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.Make it 2,000 calories:Reduce to ½ cup blackberries at A.M. snack and add 1 servingOrange-Mango Smoothieas an evening snack.Day 24Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (253 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (131 calories)1 large pearDinner (480 calories)1 servingSalmon with Sun-Dried Tomato Cream Sauce1 servingRoasted BroccoliDaily Totals:1,804 calories, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.Day 25Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (307 calories)¼ cup unsalted dry-roasted shelled pistachios1 large pearDinner (526 calories)1 servingSpinach & Artichoke Dip Pasta with ChickenDaily Totals:1,820 calories, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.Day 26Breakfast (606 calories)1 servingPesto Breakfast Sandwich⅓ cup raspberriesA.M. Snack (129 calories)¾ cup low-fat plain kefir¾ cup blackberriesLunch (356 calories)1 servingCreamy Chicken, Vegetable & Sun-Dried Tomato SoupP.M. Snack (131 calories)1 large pearDinner (593 calories)1 servingSlow-Cooker Beef StewMeal-Prep Tip:Reserve leftoverSlow-Cooker Beef Stewto have for dinner tomorrow.Daily Totals:1,815 calories, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium apple.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 27Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (484 calories)1 servingNo-Cook White Bean & Spinach Caprese Salad¼ cup unsalted dry-roasted almondsP.M. Snack (131 calories)1 large pearDinner (593 calories)1 servingSlow-Cooker Beef StewEvening Snack (62 calories)1 medium orangeDaily Totals:1,795 calories, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.Make it 1,500 calories:Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.Make it 2,000 calories:Add 1 plum to lunch and ¼ cup unsalted dry-roasted shelled pistachios to evening snack.Day 28Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (409 calories)1 servingAvocado, Tomato & Chicken Sandwich1 medium orangeP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (398 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 servingKale Salad with Balsamic & ParmesanEvening Snack (176 calories)¼ cup unsalted dry-roasted shelled pistachiosMeal-Prep Tip:Reserve 2 servings of CreamyChicken Noodle Soup with Rotisserie Chickento have for lunch on Days 29 and 30.Daily Totals:1,812 calories, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.Make it 2,000 calories:Omit orange at lunch and add 1 servingOrange-Mango Smoothieas an evening snack.Week 5Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia PursellDay 29Breakfast (585 calories)1 servingPesto Breakfast SandwichA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (365 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 medium bananaP.M. Snack (144 calories)¾ cup low-fat plain kefir1 cup blackberriesDinner (541 calories)1 servingCilantro-Lime Shrimp BowlDaily Totals:1,806 calories, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 30Breakfast (355 calories)1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries1 servingNo-Added-Sugar Chia Seed Jam¼ cup sliced almondsA.M. Snack (275 calories)1 servingPickled Tuna Salad10 whole-wheat crackersLunch (365 calories)1 servingCreamy Chicken Noodle Soup with Rotisserie Chicken1 medium bananaP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (537 calories)1 servingSlow-Cooker Marry Me Chicken with BarleyEvening Snack (95 calories)1 medium appleDaily Totals:1,797 calories, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Frequently Asked QuestionsYes! If there’s a meal you don’t like, feel free to choose a different option from this list or check out our otherhigh-protein recipesfor additional inspiration.If it’s easier for your routine to eat the same breakfast and lunch every day, go for it! We chose breakfast and lunch options that provide a good dose of protein and fiber, so a simple swap will work for most days. If you’re substituting with an option that has a significant difference in protein, you may want to adjust a snack or two to best meet your nutritional needs.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.Proteinis the building block of our cells, so it plays a role in every function of our body. It helps support strong bones and hair, promotes healthy skin and muscle growth, supports a healthy immune system and helps with cell growth and repair.High-Protein Foods to Focus On:FishShellfishEggsChicken and poultryMeatSoy (such as tofu, edamame, tempeh)SeitanNuts and seedsBeansLentilsDairy (such as yogurt, milk, kefir, cottage cheese, cheese)Added vs. Natural Sugars: What’s the Difference?Added sugars are, as the name implies, added to foods to sweeten them. There are several different names foradded sugars, including sugar, cane syrup, high-fructose corn syrup, maple syrup, honey and agave, to name a few. Added sugars have little nutritional value and research has continuously linked a high intake of added sugars with an increased risk of type 2 diabetes, heart disease and weight gain.Natural sugars are found in foods like unsweetened dairy, fruits and vegetables. These foods also include important nutrients, such as fiber, protein, vitamins and minerals. Because they provide nutrients alongside the naturally occurring sugar they contain—including protein and fiber which can help promote stable blood sugar levels—foods with natural sugars haven’t been associated with the same health consequences as added sugars.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.

Looking to cut back on added sugars and bump up your protein intake? This simple meal plan for beginners can help. We mapped out an entire month of delicious no-sugar-added high-protein meals and snacks to help keep you satiated and satisfied. You’ll find tons of one-pot and sheet-pan meals (easy cleanup!), recipes that come together in a snap and plenty of meal-prep tips throughout to make for a seamless and tasty routine.

Why This Meal Plan Is Great for You

Each day provides an average of 105 grams of protein from a wide variety of foods, such as fish, nuts, seeds, poultry, beans, eggs, tofu and dairy. Well-known for its role in muscle growth,proteinis an important nutrient that plays a factor in all aspects of the human body. It’s the building block of our cells, with important functions such as cell repair, maintaining strong bones and maintaining a healthyimmune system.

While protein is the focus of this simple meal plan, we didn’t skimp on fiber.Fiberis an important nutrient with many health benefits, including better digestion, supportingweight loss, healthier blood sugar levels and improved heart health. Yet, just 7% of adults in the United States reach their daily fiber goals of about 28 grams per day, or 14 grams of fiber per 1,000 calories consumed.In this plan, each day provides an average of 33 grams of fiber so you can reap the benefits of this important nutrient while still prioritizing high-protein meals and snacks.

Lastly, we skipadded sugarsin this plan. Though we definitely love desserts atEatingWell, many of us are eating more added sugars than we realize. The average adult in the United States consumes around 17 teaspoons (about 68 grams) of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.,Added sugarsare found in several foods you might expect, such as desserts and sweetened drinks, but they are also often present in foods youmay not expect, such as tomato sauces, marinades, salad dressings, cereals, granola and flavored dairy products. Double-check the nutrition label to see where added sugars may be making their way into your routine.

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.

How to Meal-Prep Your Week of Meals:

Day 1

Breakfast (585 calories)

A.M. Snack (180 calories)

Lunch (484 calories)

P.M. Snack (95 calories)

Dinner (459 calories)

Daily Totals:1,802 calories, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.

Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium orange.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 2

Breakfast (355 calories)

A.M. Snack (305 calories)

Lunch (397 calories)

P.M. Snack (170 calories)

Dinner (426 calories)

Evening Snack (171 calories)

Daily Totals:1,824 calories, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.

Make it 1,500 calories:Omit peanut butter at A.M. snack and omit pear at lunch.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 3

A.M. Snack (171 calories)

Dinner (730 calories)

Daily Totals:1,824 calories, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.

Make it 1,500 calories:Omit almonds at breakfast, orange at A.M. snack and pear at lunch.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 4

P.M. Snack (234 calories)

Dinner (393 calories)

Daily Totals:1,789 calories, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.

Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand substitute ½ cup blueberries for the peach at P.M. snack.

Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieas an evening snack.

Day 5

Dinner (410 calories)

Daily Totals:1,808 calories, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.

Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.

Day 6

A.M. Snack (131 calories)

Dinner (604 calories)

Evening Snack (59 calories)

Daily Totals:1,803 calories, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.

Make it 1,500 calories:Omit sliced almonds at breakfast and change P.M. snack to ⅓ cup blackberries.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.

Day 7

Dinner (462 calories)

Daily Totals:1,805 calories, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.

Will Dickey

Day 8

A.M. Snack (238 calories)

Lunch (447 calories)

P.M. Snack (131 calories)

Dinner (454 calories)

Evening Snack (170 calories)

Daily Totals:1,796 calories, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.

Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Day 9

Breakfast (505 calories)

Lunch (471 calories)

P.M. Snack (176 calories)

Dinner (472 calories)

Daily Totals:1,804 calories, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.

Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change P.M. snack to 1 medium apple.

Make it 2,000 calories:Add 1 medium apple to lunch and 1 medium banana to P.M. snack.

Day 10

A.M. Snack (170 calories)

Dinner (475 calories)

Daily Totals:1,792 calories, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.

Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and raspberries at A.M. snack.

Make it 2,000 calories:Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.

Day 11

Dinner (500 calories)

Meal-Prep Tip:Reserve leftoverSlow-Cooker Braised Beef with Carrots & Turnipsto have for dinner tomorrow night.

Daily Totals:1,778 calories, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.

Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and change A.M. snack to 1 medium apple.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 12

A.M. Snack (176 calories)

Daily Totals:1,823 calories, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.

Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 13

A.M. Snack (196 calories)

Dinner (471 calories)

Daily Totals:1,790 calories, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.

Make it 1,500 calories:OmitOrange-Mango Smoothieat breakfast and substitute 1 clementine for the apple at lunch.

Day 14

A.M. Snack (192 calories)

Lunch (414 calories)

Dinner (683 calories)

Daily Totals:1,815 calories, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.

Make it 1,500 calories:Omit pistachios at A.M. snack and change P.M. snack to ½ cup low-fat plain kefir.

Day 15

Lunch (391 calories)

Dinner (391 calories)

Evening Snack (206 calories)

Meal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.

Daily Totals:1,818 calories, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.

Make it 1,500 calories:Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack.

Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.

Day 16

Breakfast (495 calories)

A.M. Snack (275 calories)

Lunch (469 calories)

P.M. Snack (180 calories)

Daily Totals:1,809 calories, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.

Make it 1,500 calories:Omit kefir at breakfast and apple at lunch and change P.M. snack to 1 medium orange.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 17

Dinner (415 calories)

Daily Totals:1,785 calories, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 18

A.M. Snack (268 calories)

Dinner (398 calories)

Daily Totals:1,801 calories, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.

Make it 1,500 calories:Omit kefir at breakfast and omit almonds at A.M. snack.

Day 19

Daily Totals:1,810 calories, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.

Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.

Make it 2,000 calories:Add 1 servingPineapple & Avocado Saladto dinner.

Day 20

A.M. Snack (229 calories)

Dinner (544 calories)

Daily Totals:1,782 calories, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.

Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack.

Make it 2,000 calories:Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.

Day 21

Lunch (394 calories)

Dinner (478 calories)

Evening Snack (105 calories)

Daily Totals:1,807 calories, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

Day 22

A.M. Snack (156 calories)

Dinner (419 calories)

Meal-Prep Tip:Reserve leftoverSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for dinner tomorrow night.

Daily Totals:1,823 calories, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.

Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at A.M. snack.

Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and omit blackberries at A.M. snack.

Day 23

Lunch (356 calories)

P.M. Snack (305 calories)

Daily Totals:1,797 calories, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.

Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 calories:Reduce to ½ cup blackberries at A.M. snack and add 1 servingOrange-Mango Smoothieas an evening snack.

Day 24

A.M. Snack (253 calories)

Dinner (480 calories)

Daily Totals:1,804 calories, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.

Day 25

P.M. Snack (307 calories)

Dinner (526 calories)

Daily Totals:1,820 calories, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.

Make it 1,500 calories:Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.

Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.

Day 26

Breakfast (606 calories)

A.M. Snack (129 calories)

Dinner (593 calories)

Meal-Prep Tip:Reserve leftoverSlow-Cooker Beef Stewto have for dinner tomorrow.

Daily Totals:1,815 calories, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.

Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand change P.M. snack to 1 medium apple.

Day 27

Evening Snack (62 calories)

Daily Totals:1,795 calories, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.

Make it 1,500 calories:Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.

Make it 2,000 calories:Add 1 plum to lunch and ¼ cup unsalted dry-roasted shelled pistachios to evening snack.

Day 28

Lunch (409 calories)

Evening Snack (176 calories)

Meal-Prep Tip:Reserve 2 servings of CreamyChicken Noodle Soup with Rotisserie Chickento have for lunch on Days 29 and 30.

Daily Totals:1,812 calories, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.

Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 calories:Omit orange at lunch and add 1 servingOrange-Mango Smoothieas an evening snack.

Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell

Day 29

Lunch (365 calories)

P.M. Snack (144 calories)

Dinner (541 calories)

Daily Totals:1,806 calories, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.

Make it 1,500 calories:Change breakfast to 1 servingScrambled Eggs with Spinach, Feta & Pitaand omit blackberries at P.M. snack.

Day 30

Dinner (537 calories)

Evening Snack (95 calories)

Daily Totals:1,797 calories, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.

Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.

Frequently Asked QuestionsYes! If there’s a meal you don’t like, feel free to choose a different option from this list or check out our otherhigh-protein recipesfor additional inspiration.If it’s easier for your routine to eat the same breakfast and lunch every day, go for it! We chose breakfast and lunch options that provide a good dose of protein and fiber, so a simple swap will work for most days. If you’re substituting with an option that has a significant difference in protein, you may want to adjust a snack or two to best meet your nutritional needs.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.Proteinis the building block of our cells, so it plays a role in every function of our body. It helps support strong bones and hair, promotes healthy skin and muscle growth, supports a healthy immune system and helps with cell growth and repair.

Frequently Asked Questions

Yes! If there’s a meal you don’t like, feel free to choose a different option from this list or check out our otherhigh-protein recipesfor additional inspiration.

If it’s easier for your routine to eat the same breakfast and lunch every day, go for it! We chose breakfast and lunch options that provide a good dose of protein and fiber, so a simple swap will work for most days. If you’re substituting with an option that has a significant difference in protein, you may want to adjust a snack or two to best meet your nutritional needs.

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.

Proteinis the building block of our cells, so it plays a role in every function of our body. It helps support strong bones and hair, promotes healthy skin and muscle growth, supports a healthy immune system and helps with cell growth and repair.

High-Protein Foods to Focus On:

Added vs. Natural Sugars: What’s the Difference?

Added sugars are, as the name implies, added to foods to sweeten them. There are several different names foradded sugars, including sugar, cane syrup, high-fructose corn syrup, maple syrup, honey and agave, to name a few. Added sugars have little nutritional value and research has continuously linked a high intake of added sugars with an increased risk of type 2 diabetes, heart disease and weight gain.Natural sugars are found in foods like unsweetened dairy, fruits and vegetables. These foods also include important nutrients, such as fiber, protein, vitamins and minerals. Because they provide nutrients alongside the naturally occurring sugar they contain—including protein and fiber which can help promote stable blood sugar levels—foods with natural sugars haven’t been associated with the same health consequences as added sugars.

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.Protein in diet.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.

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.Protein in diet.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.

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.Protein in diet.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.

National Library of Medicine. MedlinePlus.Protein in diet.

American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

Centers for Disease Control and Prevention.Get the Facts: Added Sugars.

American Heart Association.Added Sugars.