7-day high-protein, high-fiber meal plan for beginners, created by a dietitian

This simple high-protein, high-fiber meal plan features recipes that require no more than 15-minutes of active cooking time.

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 92 grams of protein and 32 grams of fiber to help you feel satiated and energized.
• This plan prioritizes simple recipes that require no more than 15-minutes of active cooking time.

When life gets busy, it’s common to deprioritize making nutritious meals. We get it—no one wants to plan out their meals and spend lots of time cooking when there are several other bullet items on the never-ending to-do list. Fortunately, this meal plan is here to help. This 7-day routine features easy-to-follow recipes that require no more than 15-minutes of active cooking time while prioritizing two satiating nutrients for stable energy: protein and fiber. To help set you up for the week, we include meal prep tips to follow with make-ahead breakfast, lunch and snack options. While we set this plan at 1,800 calories, we also include modifications for 1,500 and 2,000 calories per day to accommodate those with different needs. Check “figure out what to cook this week” off the to-do list and follow along to get started.

Day 1

Daily Totals: 1,804 calories, 96g fat, 108g protein, 140g carbohydrate, 32g fiber, 1,790mg sodium

Breakfast (351 calories)

• 1 serving Almond Butter & Chocolate Banana Smoothie

Lunch (384 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap
• ½ cup blackberries

Dinner (406 calories)

• 1 serving Sheet-Pan Honey Mustard Salmon & Vegetables

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories)
• 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries + ¼ cup chopped pecans (396 calories)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)

Make it 1,500 calories: Omit blackberries at lunch and omit the roasted edamame and pistachio snacks.

Make it 2,000 calories: Add 1 serving Simplest Spinach Salad to dinner.

Day 2

Daily Totals: 1,815 calories, 80g fat, 92g protein, 187g carbohydrate, 33g fiber, 1,633mg sodium

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (541 calories)

• 1 serving High-Protein Caprese Chickpea Salad

Dinner (641 calories)

• 1 serving Baked Feta, Tomato & White Bean Skillet

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (187 calories)
• 1 clementine (35 calories)

Make it 1,500 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie and omit the yogurt snack.

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

Meal-Prep Tips:

1. Make Peaches & Cream Overnight Oats to have for breakfast on days 2 through 5. 
2. Prepare High-Protein Caprese Chickpea Salad to have for lunch on days 2 through 4. 
3. On Day 5, reserve two servings of One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo from dinner to have for lunch on days 6 & 7. 
4. Make Crunchy Roasted Edamame to have as a snack throughout the week.

Day 3

Daily Totals: 1,824 calories, 80g fat, 97g protein, 188g carbohydrate, 33g fiber, 1,514mg sodium

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (541 calories)

• 1 serving High-Protein Caprese Chickpea Salad

Dinner (583 calories) 

• 1 serving No-Cook Black Bean Taco Bowls

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (187 calories)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

Make it 1,500 calories: Change breakfast to 1 serving Almond Butter & Chocolate Banana Smoothie and omit both snacks.

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

Day 4

Daily Totals: 1,778 calories, 78g fat, 93g protein, 186g carbohydrate, 36g fiber, 2,065mg sodium

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (541 calories)

• 1 serving High-Protein Caprese Chickpea Salad

Dinner (502 calories)

• 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)
• 1 large pear (131 calories)

Make it 1,500 calories: Omit both the roasted edamame and cottage cheese snacks and substitute 1 medium orange for the pear snack.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.

Day 5

Daily Totals: 1,797 calories, 76g fat, 96g protein, 196g carbohydrate, 37g fiber, 1,717mg sodium

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (395 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap
• ½ cup blueberries

Dinner (468 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories)
• 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries + 1 Tbsp. chopped pecans (255 calories)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)

Make it 1,500 calories: Omit the blueberries at lunch and omit the yogurt snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and increase to 3 Tbsp. chopped pecans at the yogurt snack.

Day 6

Daily Totals: 1,809 calories, 83g fat, 109g protein, 169g carbohydrate, 41g fiber, 1,549mg sodium

Breakfast (351 calories)

• 1 serving Almond Butter & Chocolate Banana Smoothie

Lunch (468 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

Dinner (508 calories)

• 1 serving 5-Ingredient Taco Stuffed Peppers

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories) 

Make it 1,500 calories: Omit both the crunch roasted edamame and the cottage cheese snacks.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.

Day 7

Daily Totals: 1,813 calories, 84g fat, 107g protein, 172g carbohydrate, 39g fiber, 1,548mg sodium

Breakfast (351 calories)

• 1 serving Almond Butter & Chocolate Banana Smoothie

Lunch (468 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

Dinner (491 calories)

• 1 serving Roasted Veggies with Halloumi & Chickpeas

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories) 
• 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blackberries (197 calories) 

Make it 1,500 calories: Omit both the crunch roasted edamame and the cottage cheese snacks.

Make it 2,000 calories: Add 1 serving Simple Cabbage Salad to dinner and add 1 Tbsp. chopped pecans to the yogurt snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Absolutely. Each meal was chosen because it is rich in protein and fiber. If there’s a meal you don’t like, you can repeat a meal in this plan, opt to have leftovers or browse some of our other high-fiber and high-protein recipes for additional inspiration. If you have specific goals around calories, protein, fiber or other nutrients and you’re making a swap, you may want to choose a meal with similar stats or plan to adjust a snack or two.

Can I eat the same breakfast or lunch every day?

You can eat the same breakfast or lunch every day if you prefer. Each recipe meets our high-protein and high-fiber parameters and are fairly similar in calories. Because of this, eating the same breakfast or lunch every day should be fine for most people though you could make adjustments to snacks if necessary to meet your specific goals.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

Health Benefits of Fiber

Fiber is a type of indigestible carbohydrate with many health benefits. Research links eating enough fiber with a reduced risk of developing heart disease, type 2 diabetes, chronic inflammation, certain cancers and diverticulitis. Getting enough fiber is also linked to more regular bowel movements, better gut health and a reduced risk of developing obesity., Despite all these benefits, just 7% of adults in the U.S. are reaching their daily fiber goals of about 25 grams a day for women and 38 grams a day for men., In addition to its many health benefits, high-fiber foods are more filling which can help you feel satiated between meals and provides more stable energy. To up your fiber intake, aim to incorporate a variety of fiber-rich like beans and lentils, most fruits and vegetables, whole grains, nuts and seeds into your routine.

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.

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