7-Day No-Sugar, High-Fiber & High-Protein Meal Plan, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsProtein and FiberFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

FAQs

Protein and Fiber

Foods to Focus On

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:EatingWellLooking for a meal plan that will keep you feeling satiated? Look no further. In this seven-day meal plan, we map out a week of meals and snacks that focus on two nutrients that play an important role in keeping you full: protein and fiber. Plus, we skipadded sugarsto leave more room for nutrient-dense foods. To promote a seamless routine, we included some meal-prep tips at the beginning of the week. Let’s check it out!How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouThese meals provide at least 80 grams ofproteinand 30 grams of fiber daily to keep you energized between meals. By slowing down your digestion, protein can help you have sustained energy throughout the day.While desserts and sweet bites can certainly have their place in a healthy eating routine, many people are eating more added sugars than they realize. On average, Americans consume about 17 teaspoons of added sugar each day, significantly over the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.It’s expected that added sugars are in foods like desserts and sweetened beverages, but you may be surprised where elseadded sugarsare making their way into your routine, such as store-bought sauces, dressings and pre-made soups. Take a peek at thenutrition labelthe next time you’re grocery shopping to see if sugar is listed on the ingredients.To make the job easier for you, we included some meal-prep tips at the beginning of the week for make-ahead breakfast, lunch and snack options. As with all meal plans, use this as a guide, but feel free to make adjustments as needed based on your routine and taste preferences.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsDefinitely. Swapping a meal to meet your taste preferences is an easy way to make sure you’ll enjoy the meals you eat. In this plan, we aimed for a daily total of 1,500 calories, at least 31 grams of fiber and at least 80 grams of protein—with most days providing more than that. We capped the salt at 2,300 milligrams daily, following the 2020-2025 Dietary Guidelines for Americans.Check out all of ourhigh-proteinandhigh-fiber recipesfor more inspiration.Yes! Each breakfast option provides 318 to 387 calories, while each lunch has approximately 325 to 425 calories. These calorie ranges are similar enough that swapping one breakfast or lunch option for another should be fairly negligible. If you’re tracking calories closely, adjusting a snack or two to stay within your calorie range may be helpful.Natural sugarsare found in foods like fruits, vegetables and unsweetened dairy. Added sugars are sweeteners added during processing. Foods containing natural sugars also provide many nutrients, such as vitamins, minerals, protein and fiber, while added sugars only provide sweetness and have little to no nutritional value.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.How Do Protein and Fiber Keep You Full?Protein and fiber both play a role in keeping you full—but how? While both slow down your digestion, each has additional mechanisms. Research shows that when protein is digested, the hunger hormone ghrelin is suppressed while satiety hormones are released, which helps increase feelings of fullness.Fiberis digested slowly, meaning it takes longer to make its way through the digestive system, keeping us fuller for longer. Additionally,soluble fiberis fermented in the colon, forming short-chain fatty acids that increase the release of appetite-regulating peptides, which can also help improve satiety.Can Eating More Protein Help You Lose Weight? Here’s What the Science SaysHigh-Protein & High-Fiber Foods to Focus OnBeansLentilsDairyEggsPoultryFish and shellfishMeatSoySeitanWhole grains, such as oats, bulgur, farro, whole wheat and moreFruitVegetablesNuts and seedsHow to Meal-Prep Your Week of MealsMakeChicken Fajita Bowlsto have for lunch on Days 2 through 5.PrepareSun-Dried Tomato & Feta Egg Bitesto have for breakfast throughout the week.MakeQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.MakePeanut Butter-Oat Energy Ballsto have as a snack throughout the week.Day 1Jacob FoxBreakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (423 calories)1 servingLoaded Cucumber & Avocado Sandwich¼ cup blueberriesP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (443 calories)1 servingSmoky Collards & Shrimp with Cheesy GritsDaily Totals:1,520 calories, 60g fat, 97g protein, 160g carbohydrate, 32g fiber, 2,019mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.Day 2Breakfast (318 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water2 Tbsp. chopped walnuts½ cup sliced strawberriesA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (360 calories)1 servingChicken Fajita Bowls1 clementineP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (566 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,512 calories, 52g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,399mg sodiumMake it 2,000 calories:Increase to 4 energy balls at A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack, and add 1 servingCaprese Salad with Cherry Tomatoesto dinner.Day 3Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel GrecoBreakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (325 calories)1 servingChicken Fajita BowlsP.M. Snack (267 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberries2 servingsPeanut Butter-Oat Energy BallsDinner (404 calories)1 servingGrilled Pork Tenderloin with Cherries1 servingRoasted Garlic Butter PotatoesDaily Totals:1,514 calories, 51g fat, 89g protein, 186g carbohydrate, 31g fiber, 2,080mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 servingsPeanut Butter-Oat Energy Ballsat P.M. snack, and add 1 servingMassaged Kale Saladto dinner.Day 4Breakfast (318 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water2 Tbsp. chopped walnuts½ cup sliced strawberriesA.M. Snack (212 calories)3 servingsPeanut Butter-Oat Energy BallsLunch (325 calories)1 servingChicken Fajita BowlsP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (520 calories)1 servingGrilled Chicken with Red Pepper-Pecan Romesco Sauce1 servingWhole-Wheat Couscous with Parmesan & PeasDaily Totals:1,501 calories, 60g fat, 85g protein, 170g carbohydrate, 34g fiber, 1,798mg sodiumMake it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add 1 cup low-fat plain kefir to A.M. snack, add 1 medium apple to lunch, and add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 5Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana KelleyBreakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (212 calories)3 servingsPeanut Butter-Oat Energy BallsLunch (384 calories)1 servingChicken Fajita Bowls1 medium peachP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleMeal-Prep Tip:Reserve two servingsAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 53g fat, 90g protein, 176g carbohydrate, 32g fiber, 1,987mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. chopped walnuts to P.M. snack, and add 1 servingTraditional Greek Saladto dinner.Day 6Photographer: Rachel Marek, Food stylist: Annie ProbstBreakfast (318 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water2 Tbsp. chopped walnuts½ cup sliced strawberriesA.M. Snack (140 calories)½ cup low-fat no-salt-added cottage cheese1 medium peachLunch (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleP.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesDinner (409 calories)1 servingGrilled Steak Salad with Corn, Cucumbers & Sweet Onion DressingDaily Totals:1,506 calories, 76g fat, 84g protein, 133g carbohydrate, 30g fiber, 1,427mg sodiumMake it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add a 1-oz. slice of whole-wheat baguette to dinner, and add 4 servingsPeanut Butter-Oat Energy Ballsas an evening snack.Day 7Breakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleP.M. Snack (42 calories)½ cup blueberriesDinner (555 calories)1 servingSeared Halibut Fish Tacos with Cilantro Slaw1 servingSlow-Cooker Cuban-Style Black BeansDaily Totals:1,505 calories, 51g fat, 84g protein, 188g carbohydrate, 32g fiber, 2,276mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain strained (Greek-style yogurt) and 2 servingsPeanut Butter-Oat Energy Ballsto P.M. snack.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.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015

Photo:EatingWell

a collage featuring some of the recipes in the 7 day no sugar, high fiber, high protein meal plan

EatingWell

Looking for a meal plan that will keep you feeling satiated? Look no further. In this seven-day meal plan, we map out a week of meals and snacks that focus on two nutrients that play an important role in keeping you full: protein and fiber. Plus, we skipadded sugarsto leave more room for nutrient-dense foods. To promote a seamless routine, we included some meal-prep tips at the beginning of the week. Let’s check it out!How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouThese meals provide at least 80 grams ofproteinand 30 grams of fiber daily to keep you energized between meals. By slowing down your digestion, protein can help you have sustained energy throughout the day.While desserts and sweet bites can certainly have their place in a healthy eating routine, many people are eating more added sugars than they realize. On average, Americans consume about 17 teaspoons of added sugar each day, significantly over the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.It’s expected that added sugars are in foods like desserts and sweetened beverages, but you may be surprised where elseadded sugarsare making their way into your routine, such as store-bought sauces, dressings and pre-made soups. Take a peek at thenutrition labelthe next time you’re grocery shopping to see if sugar is listed on the ingredients.To make the job easier for you, we included some meal-prep tips at the beginning of the week for make-ahead breakfast, lunch and snack options. As with all meal plans, use this as a guide, but feel free to make adjustments as needed based on your routine and taste preferences.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsDefinitely. Swapping a meal to meet your taste preferences is an easy way to make sure you’ll enjoy the meals you eat. In this plan, we aimed for a daily total of 1,500 calories, at least 31 grams of fiber and at least 80 grams of protein—with most days providing more than that. We capped the salt at 2,300 milligrams daily, following the 2020-2025 Dietary Guidelines for Americans.Check out all of ourhigh-proteinandhigh-fiber recipesfor more inspiration.Yes! Each breakfast option provides 318 to 387 calories, while each lunch has approximately 325 to 425 calories. These calorie ranges are similar enough that swapping one breakfast or lunch option for another should be fairly negligible. If you’re tracking calories closely, adjusting a snack or two to stay within your calorie range may be helpful.Natural sugarsare found in foods like fruits, vegetables and unsweetened dairy. Added sugars are sweeteners added during processing. Foods containing natural sugars also provide many nutrients, such as vitamins, minerals, protein and fiber, while added sugars only provide sweetness and have little to no nutritional value.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.How Do Protein and Fiber Keep You Full?Protein and fiber both play a role in keeping you full—but how? While both slow down your digestion, each has additional mechanisms. Research shows that when protein is digested, the hunger hormone ghrelin is suppressed while satiety hormones are released, which helps increase feelings of fullness.Fiberis digested slowly, meaning it takes longer to make its way through the digestive system, keeping us fuller for longer. Additionally,soluble fiberis fermented in the colon, forming short-chain fatty acids that increase the release of appetite-regulating peptides, which can also help improve satiety.Can Eating More Protein Help You Lose Weight? Here’s What the Science SaysHigh-Protein & High-Fiber Foods to Focus OnBeansLentilsDairyEggsPoultryFish and shellfishMeatSoySeitanWhole grains, such as oats, bulgur, farro, whole wheat and moreFruitVegetablesNuts and seedsHow to Meal-Prep Your Week of MealsMakeChicken Fajita Bowlsto have for lunch on Days 2 through 5.PrepareSun-Dried Tomato & Feta Egg Bitesto have for breakfast throughout the week.MakeQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.MakePeanut Butter-Oat Energy Ballsto have as a snack throughout the week.Day 1Jacob FoxBreakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (423 calories)1 servingLoaded Cucumber & Avocado Sandwich¼ cup blueberriesP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (443 calories)1 servingSmoky Collards & Shrimp with Cheesy GritsDaily Totals:1,520 calories, 60g fat, 97g protein, 160g carbohydrate, 32g fiber, 2,019mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.Day 2Breakfast (318 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water2 Tbsp. chopped walnuts½ cup sliced strawberriesA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (360 calories)1 servingChicken Fajita Bowls1 clementineP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (566 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,512 calories, 52g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,399mg sodiumMake it 2,000 calories:Increase to 4 energy balls at A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack, and add 1 servingCaprese Salad with Cherry Tomatoesto dinner.Day 3Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel GrecoBreakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (325 calories)1 servingChicken Fajita BowlsP.M. Snack (267 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberries2 servingsPeanut Butter-Oat Energy BallsDinner (404 calories)1 servingGrilled Pork Tenderloin with Cherries1 servingRoasted Garlic Butter PotatoesDaily Totals:1,514 calories, 51g fat, 89g protein, 186g carbohydrate, 31g fiber, 2,080mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 servingsPeanut Butter-Oat Energy Ballsat P.M. snack, and add 1 servingMassaged Kale Saladto dinner.Day 4Breakfast (318 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water2 Tbsp. chopped walnuts½ cup sliced strawberriesA.M. Snack (212 calories)3 servingsPeanut Butter-Oat Energy BallsLunch (325 calories)1 servingChicken Fajita BowlsP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (520 calories)1 servingGrilled Chicken with Red Pepper-Pecan Romesco Sauce1 servingWhole-Wheat Couscous with Parmesan & PeasDaily Totals:1,501 calories, 60g fat, 85g protein, 170g carbohydrate, 34g fiber, 1,798mg sodiumMake it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add 1 cup low-fat plain kefir to A.M. snack, add 1 medium apple to lunch, and add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 5Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana KelleyBreakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (212 calories)3 servingsPeanut Butter-Oat Energy BallsLunch (384 calories)1 servingChicken Fajita Bowls1 medium peachP.M. Snack (126 calories)1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt¼ cup raspberriesDinner (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleMeal-Prep Tip:Reserve two servingsAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 53g fat, 90g protein, 176g carbohydrate, 32g fiber, 1,987mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. chopped walnuts to P.M. snack, and add 1 servingTraditional Greek Saladto dinner.Day 6Photographer: Rachel Marek, Food stylist: Annie ProbstBreakfast (318 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water2 Tbsp. chopped walnuts½ cup sliced strawberriesA.M. Snack (140 calories)½ cup low-fat no-salt-added cottage cheese1 medium peachLunch (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleP.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesDinner (409 calories)1 servingGrilled Steak Salad with Corn, Cucumbers & Sweet Onion DressingDaily Totals:1,506 calories, 76g fat, 84g protein, 133g carbohydrate, 30g fiber, 1,427mg sodiumMake it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add a 1-oz. slice of whole-wheat baguette to dinner, and add 4 servingsPeanut Butter-Oat Energy Ballsas an evening snack.Day 7Breakfast (387 calories)1 servingSun-Dried Tomato & Feta Egg Bites1 medium apple1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (391 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo CasseroleP.M. Snack (42 calories)½ cup blueberriesDinner (555 calories)1 servingSeared Halibut Fish Tacos with Cilantro Slaw1 servingSlow-Cooker Cuban-Style Black BeansDaily Totals:1,505 calories, 51g fat, 84g protein, 188g carbohydrate, 32g fiber, 2,276mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain strained (Greek-style yogurt) and 2 servingsPeanut Butter-Oat Energy Ballsto P.M. snack.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.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015

How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

These meals provide at least 80 grams ofproteinand 30 grams of fiber daily to keep you energized between meals. By slowing down your digestion, protein can help you have sustained energy throughout the day.

While desserts and sweet bites can certainly have their place in a healthy eating routine, many people are eating more added sugars than they realize. On average, Americans consume about 17 teaspoons of added sugar each day, significantly over the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.It’s expected that added sugars are in foods like desserts and sweetened beverages, but you may be surprised where elseadded sugarsare making their way into your routine, such as store-bought sauces, dressings and pre-made soups. Take a peek at thenutrition labelthe next time you’re grocery shopping to see if sugar is listed on the ingredients.

To make the job easier for you, we included some meal-prep tips at the beginning of the week for make-ahead breakfast, lunch and snack options. As with all meal plans, use this as a guide, but feel free to make adjustments as needed based on your routine and taste preferences.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsDefinitely. Swapping a meal to meet your taste preferences is an easy way to make sure you’ll enjoy the meals you eat. In this plan, we aimed for a daily total of 1,500 calories, at least 31 grams of fiber and at least 80 grams of protein—with most days providing more than that. We capped the salt at 2,300 milligrams daily, following the 2020-2025 Dietary Guidelines for Americans.Check out all of ourhigh-proteinandhigh-fiber recipesfor more inspiration.Yes! Each breakfast option provides 318 to 387 calories, while each lunch has approximately 325 to 425 calories. These calorie ranges are similar enough that swapping one breakfast or lunch option for another should be fairly negligible. If you’re tracking calories closely, adjusting a snack or two to stay within your calorie range may be helpful.Natural sugarsare found in foods like fruits, vegetables and unsweetened dairy. Added sugars are sweeteners added during processing. Foods containing natural sugars also provide many nutrients, such as vitamins, minerals, protein and fiber, while added sugars only provide sweetness and have little to no nutritional value.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

Definitely. Swapping a meal to meet your taste preferences is an easy way to make sure you’ll enjoy the meals you eat. In this plan, we aimed for a daily total of 1,500 calories, at least 31 grams of fiber and at least 80 grams of protein—with most days providing more than that. We capped the salt at 2,300 milligrams daily, following the 2020-2025 Dietary Guidelines for Americans.Check out all of ourhigh-proteinandhigh-fiber recipesfor more inspiration.

Yes! Each breakfast option provides 318 to 387 calories, while each lunch has approximately 325 to 425 calories. These calorie ranges are similar enough that swapping one breakfast or lunch option for another should be fairly negligible. If you’re tracking calories closely, adjusting a snack or two to stay within your calorie range may be helpful.

Natural sugarsare found in foods like fruits, vegetables and unsweetened dairy. Added sugars are sweeteners added during processing. Foods containing natural sugars also provide many nutrients, such as vitamins, minerals, protein and fiber, while added sugars only provide sweetness and have little to no nutritional value.

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.

How Do Protein and Fiber Keep You Full?

Protein and fiber both play a role in keeping you full—but how? While both slow down your digestion, each has additional mechanisms. Research shows that when protein is digested, the hunger hormone ghrelin is suppressed while satiety hormones are released, which helps increase feelings of fullness.Fiberis digested slowly, meaning it takes longer to make its way through the digestive system, keeping us fuller for longer. Additionally,soluble fiberis fermented in the colon, forming short-chain fatty acids that increase the release of appetite-regulating peptides, which can also help improve satiety.

Can Eating More Protein Help You Lose Weight? Here’s What the Science Says

High-Protein & High-Fiber Foods to Focus On

How to Meal-Prep Your Week of Meals

Jacob Fox

loaded cucumber and avocado sandwich

Breakfast (387 calories)

A.M. Snack (141 calories)

Lunch (423 calories)

P.M. Snack (126 calories)

Dinner (443 calories)

Daily Totals:1,520 calories, 60g fat, 97g protein, 160g carbohydrate, 32g fiber, 2,019mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.

a recipe photo of the stuffed peppers

Breakfast (318 calories)

Lunch (360 calories)

Dinner (566 calories)

Daily Totals:1,512 calories, 52g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,399mg sodium

Make it 2,000 calories:Increase to 4 energy balls at A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack, and add 1 servingCaprese Salad with Cherry Tomatoesto dinner.

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

a recipe photo of the Sun-Dried Tomato & Feta Egg Bites

A.M. Snack (131 calories)

Lunch (325 calories)

P.M. Snack (267 calories)

Dinner (404 calories)

Daily Totals:1,514 calories, 51g fat, 89g protein, 186g carbohydrate, 31g fiber, 2,080mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 servingsPeanut Butter-Oat Energy Ballsat P.M. snack, and add 1 servingMassaged Kale Saladto dinner.

A.M. Snack (212 calories)

Dinner (520 calories)

Daily Totals:1,501 calories, 60g fat, 85g protein, 170g carbohydrate, 34g fiber, 1,798mg sodium

Make it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add 1 cup low-fat plain kefir to A.M. snack, add 1 medium apple to lunch, and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley

Lunch (384 calories)

Dinner (391 calories)

Meal-Prep Tip:Reserve two servingsAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for lunch on Days 6 and 7.

Daily Totals:1,499 calories, 53g fat, 90g protein, 176g carbohydrate, 32g fiber, 1,987mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. chopped walnuts to P.M. snack, and add 1 servingTraditional Greek Saladto dinner.

Photographer: Rachel Marek, Food stylist: Annie Probst

a recipe photo of the Grilled Steak Salad with Corn, Cucumbers, and Grilled Sweet Onion Dressing

A.M. Snack (140 calories)

Lunch (391 calories)

P.M. Snack (248 calories)

Dinner (409 calories)

Daily Totals:1,506 calories, 76g fat, 84g protein, 133g carbohydrate, 30g fiber, 1,427mg sodium

Make it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add a 1-oz. slice of whole-wheat baguette to dinner, and add 4 servingsPeanut Butter-Oat Energy Ballsas an evening snack.

Seared Halibut Fish Tacos With Cilantro Slaw recipe on a white plate for serving

P.M. Snack (42 calories)

Dinner (555 calories)

Daily Totals:1,505 calories, 51g fat, 84g protein, 188g carbohydrate, 32g fiber, 2,276mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain strained (Greek-style yogurt) and 2 servingsPeanut Butter-Oat Energy Ballsto P.M. snack.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015

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.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015

Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015

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

American Heart Association.Added Sugars.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.

Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028

Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM.Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials.Foods. 2019;8(1):15. doi:10.3390/foods8010015

How We Create Meal Plans#

Frequently Asked Questions#

How Do Protein and Fiber Keep You Full?#

High-Protein & High-Fiber Foods to Focus On#

How to Meal-Prep Your Week of Meals#

Breakfast (387 calories)#

A.M. Snack (141 calories)#

Lunch (423 calories)#

P.M. Snack (126 calories)#

Dinner (443 calories)#

Breakfast (318 calories)#

Lunch (360 calories)#

Dinner (566 calories)#

A.M. Snack (131 calories)#

Lunch (325 calories)#

P.M. Snack (267 calories)#

Dinner (404 calories)#

A.M. Snack (212 calories)#

Dinner (520 calories)#

Lunch (384 calories)#

Dinner (391 calories)#

A.M. Snack (140 calories)#

Lunch (391 calories)#

P.M. Snack (248 calories)#

Dinner (409 calories)#

P.M. Snack (42 calories)#

Dinner (555 calories)#