Meal Plan at a Glance
Breakfast/ A.M. Snack
Lunch/ P.M. Snack
Dinner/ Evening Snack
Blueberry & peanut chia pudding/ Hard-boiled egg & nuts
High-protein black bean salad
Charred shrimp pesto bowls/ Dark chocolate
Blueberry & peanut chia pudding
Marry Me white bean salad/ Edamame
Crispy salmon bowl/ Chai energy balls
Black bean & cheese quiche/ Apple
High-protein black bean salad
Taco-stuffed sweet potato/ Yogurt parfait
Black bean & cheese quiche/ Apple & nut butter
Chopped Cobb salad
Chicken & broccoli pasta/ Chai energy balls
Black bean & cheese quiche/ Yogurt parfait
Chopped Cobb salad/ Edamame
Turkey fajita bowls
Day 1
Charred Shrimp, Pesto & Quinoa Bowls.
Breakfast (478 Calories)
Morning Snack (181 Calories)
Lunch (596 Calories)
Dinner ( 429 Calories)
Evening Snack ( Calories)
- 1 oz. dark chocolate (70-85%)
Daily totals: 1,803 calories, 97 g fat, 90 g protein, 161 g carbohydrates, 52 g fiber, 1,821 mg sodium
To make it 1,500 calories: Omit morning snack and evening snack. Add ¼ cup scrambled egg whites to breakfast.
To make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to afternoon snack.
Day 2
Chai Energy Balls.
Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
Breakfast (478 Calories)
Lunch (379 Calories)
Afternoon Snack (224 Calories)
- 1¼ cups frozen edamame (in pods), warmed
Dinner (526 Calories)
Evening Snack ( 206 Calories)
Daily totals: 1,812 calories, 91 g fat, 102 g protein, 176 g carbohydrates, 48 g fiber, 1,093 mg sodium
To make it 1,500 calories: Reduce afternoon snack portion of edamame to ¾ cup and omit evening snack.
To make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to morning snack.
Day 3
Black Bean & Pepper Jack Quiche.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
Breakfast (332 Calories)
Morning Snack (78 Calories)
Lunch (596 Calories)
Dinner (510 Calories)
Evening Snack ( 301 Calories)
Daily totals: 1,815 calories, 83 g fat, 97 g protein, 186 g carbohydrates, 45 g fiber, 1,737 mg sodium.
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to afternoon snack.
Day 4
Chopped Cobb Salad.
Breakfast (332 Calories)
Morning Snack ( 268 Calories)
- 1 small apple + 2 Tbsp. natural peanut butter
Lunch ( 481 Calories)
Dinner (530 Calories)
Evening Snack ( 206 Calories)
Daily totals: 1,816 calories, 82 g fat, 94 g protein, 195 g carbohydrates, 38 g fiber, 1,428 mg sodium
To make it 1,500 calories: Reduce to 1 Tbsp. peanut butter at morning snack. Omit evening snack.
To make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to afternoon snack.
Day 5
Ground Turkey Rice Bowl.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood.
Breakfast (332 Calories)
Morning Snack ( 301 Calories)
Lunch ( 481 Calories)
Afternoon Snack (135 Calories)
- ¾ cup frozen edamame (in pods), warmed
Dinner (570 Calories)
Daily totals: 1,818 calories, 74 g fat, 110 g protein, 202 g carbohydrates, 40 g fiber, 1,501 mg sodium
To make it 1,500 calories: Omit morning snack.
To make it 2,000 calories: Add 1 oz. dark chocolate (70-85%) and 1 Tbsp. almonds to evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious High-Protein, High-Fiber Dinners That Are Easy to Make.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 332 to 478 calories, while the lunches span 379 to 596 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.
Why is there not a 1,200-calorie modification?
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.
Health Benefits of a High-Protein, High-Fiber Diet
Protein is found in every cell in our body. Because of this, it’s essential for countless bodily functions like bone and muscle health, digestion and energy production. While most people get enough protein, certain factors like activity level, age or health goals may amp up your needs.
On the flip side, diets that are too high in protein can sometimes lack fiber, which may lead to digestive troubles. Striking the right balance of both protein and fiber is key to keeping your body healthy and running smoothly. Fiber brings its own powerful set of benefits. Diets rich in fiber have been linked to healthier weight loss and long-term weight control, a lower risk of type 2 diabetes and heart disease, reduced odds of certain cancers, more regular bowel movements and even a longer life.
Together, protein and fiber help you feel full and satisfied after meals, support digestion and keep your energy steady throughout the day. Talk about a winning combo for health and well-being!
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.
Dig Deeper
The 7 Best High-Protein Foods to Eat as Snacks, According to Dietitians
9 Out of 10 Americans Don’t Get Enough Fiber—Here’s How Much You Really Need
