In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus On
In This ArticleView All
View All
In This Article
Why This Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meal Prep Tips
FAQs
Foods to Focus On
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Photo:Greg Dupree and Antonis Achilleos. EatingWell design.
Greg Dupree and Antonis Achilleos. EatingWell design.
Feeling more energized can be as simple as enjoying balanced, protein-packed meals throughout the day. This high-protein meal plan will help keep you satiated with every meal and snack. Why does protein keep you energized, you ask? Since it takes more time to break down, pairing carbs and protein helps keep your energy levels more stable for longer and prevents crashes throughout the day. Read on for the details on the plan to help you feel your best, whatever the week holds.
Why This Plan Is Great for You
Proteinis an essential nutrient that plays a major role in many functions in your body, from supporting your immune system to repairing muscle tissue. Whether your goals are to keepyour body strongor just to stay satisfied all day, this high-protein meal plan will help you achieve your health goals. We set this plan to include at least 80 grams of protein per day, a level at which most people would meet their needs. However,daily protein needsvary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.
Your body gets the energy it needs from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you’re running on empty. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Breakfast (549 Calories)
A.M. Snack ( 112 Calories)
Lunch (463 Calories)
P.M Snack (239 Calories)
Dinner (445 Calories)
Daily Totals: 1,808 calories, 101g fat, 23g saturated fat, 102g protein, 125g carbohydrate, 29g fiber, 2,253 mg sodium
To make it 1,500 calories: Remove avocado from lunch and skip morning snack.
To make it 2,000 calories: Add another egg to breakfast and have 1 servingDark Chocolate Cashew Clustersfor an evening snack.
Victor Protasio
Breakfast (424 Calories)
A.M. Snack (155 Calories)
Lunch (559 Calories)
P.M Snack (264 Calories)
Dinner (426 Calories)
Daily Totals: 1,828 calories, 78g fat, 19g saturated fat, 85g protein, 219g carbohydrate, 36g fiber, 1,398 mg sodium
To make it 1,500 calories: Skip A.M. snack.
To make it 2,000 calories: Add 1 Tbsp. natural peanut butter to A.M. snack and add 1 Tbsp. walnuts to P.M. snack.
Jen Causey
Breakfast ( 391 Calories)
A.M. Snack (112 Calories)
P.M Snack ( 137 Calories)
Dinner (601 Calories)
Daily Totals: 1,801 calories, 76g fat, 18g saturated fat, 96g protein, 201g carbohydrate, 39g fiber, 1,832 mg sodium
To make it 1,500 calories: Skip salad at lunch and peanut butter at A.M snack.
To make it 2,000 calories: Add 2 Tbsp. sliced almonds to A.M. snack and have 1 servingDark Chocolate Cashew Clustersas an evening snack.
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
Breakfast (416 Calories)
A.M Snack (202 Calories)
Dinner (384 Calories)
Daily Totals: 1,775 calories, 67g fat, 13g saturated fat, 80g protein, 247g carbohydrate, 35g fiber, 1,819 mg sodium
To make it 1,500 calories: Skip P.M. snack.
To make 2,000 calories: Add ½ cup plain Greek yogurt to A.M snack and add 2 Tbsp. almonds to P.M. snack.
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast ( 322 Calories)
A.M. Snack (208 Calories)
Lunch (402 Calories)
P.M Snack ( 290 Calories)
Dinner (453 Calories)
Evening Snack (140 calories)
Daily Totals: 1,815 calories, 99g fat, 29g saturated fat, 98g protein, 160g carbohydrate, 26g fiber, 2,336mg sodium
To make it 2,000 calories: Add another 1 Tbsp. natural peanut butter to A.M. snack and add ½ cupBasic Quinoato lunch.
Jason Donnelly
Lunch (500 Calories)
P.M Snack (256 Calories)
Dinner (319 Calories)
Evening Snack (202 calories)
Daily Totals: 1,752 calories, 55g fat, 13g saturated fat, 96g protein, 244g carbohydrate, 39g fiber, 2,134 mg sodium
To make it 1,500 calories: Skip evening snack.
To make it 2,000 calories: Add 1 medium apple to breakfast and ½ avocado to lunch.
Ali Redmond
Breakfast (338 Calories)
A.M Snack ( 137 Calories)
Lunch (606 Calories)
Dinner (446 Calories)
Daily Totals: 1,817calories, 70g fat, 15g saturated fat, 99g protein, 278g carbohydrate, 50g fiber, 2,215mg sodium
To make it 2,000 calories: Have 1 servingDark Chocolate Cashew Clustersas an evening snack.
How to Meal-Prep Your Week of Meals
Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for a high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and are high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out theseOur 20 Most Popular High-Protein Dinner Recipes.Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 322 to 549 calories while each lunch spans 402 to 606 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.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.
Frequently Asked Questions
Yes! This meal plan is meant to serve as a framework for a high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and are high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out theseOur 20 Most Popular High-Protein Dinner Recipes.
Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 322 to 549 calories while each lunch spans 402 to 606 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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.
High-Protein Foods to Focus On
The 8 Best High-Protein Foods, According to a Dietitian
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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
