Photo: Recipes from left to right: Morgan Hunt Glaze, Jen Causey, Brie Goldman. EatingWell design. If you’re looking for a delicious high-protein eating plan but are unsure where to start, we’ve got you covered. In this 30-day meal plan, we map out an entire month of high-protein recipes and […]
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If you’re looking for a delicious high-protein eating plan but are unsure where to start, we’ve got you covered. In this 30-day meal plan, we map out an entire month of high-protein recipes and snacks tailored toward beginners. You’ll find meal-prep tips throughout, simple ingredient lists and tons of one-pot and sheet-pan dinners (easy cleanup!). This simple high-protein meal plan works just as well for kitchen newbies as it does for those with more experience who are looking to simplify their routine.
Why This Meal Plan Is Great for You
We geared this meal plan toward beginners by including quick and easy recipes, simple ingredient lists and meal-prep tips throughout. You’ll find several slow-cooker recipes, leftovers callouts and one-pot meals for easy cleanup.
Each day provides an average of 104 grams of protein. While protein is well known for its role in supporting healthy muscles, that’s not its only function. Protein is present in every cell in the human body. It plays a role in bone and skin health, the immune system and cell repair.1 Protein also promotes satiety, which provides staying power between meals. Though it’s not the focus of this plan, we didn’t forget about fiber. It’s an important nutrient with many health benefits from better blood sugar, improved heart health and a healthier gut. Each day provides an average of 37 grams of fiber.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie 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.2
Week 1
How to Meal-Prep Your Week of Meals:
- Make Lemon-Blueberry Granola to have for breakfast throughout the month.
Day 1
Breakfast (436 calories)
- 1 serving Spinach & Feta Mug Scrambled Eggs
- 1 serving Strawberry-Peach Chia Seed Smoothie
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (409 calories)
- 1 serving Avocado, Tomato & Chicken Sandwich
- 1 medium orange
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (398 calories)
- 1 serving Creamy Pesto Shrimp with Gnocchi & Peas
Evening Snack (53 calories)
- 1 cup sliced strawberries
Daily Totals: 1,816 calories, 78g fat, 101g protein, 184g carbohydrate, 36g fiber, 1,715mg sodium.
Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 2
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (370 calories)
P.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium orange
Dinner (535 calories)
- 1 serving Chicken Fajita Salad
Daily Totals: 1,822 calories, 98g fat, 101g protein, 148g carbohydrate, 34g fiber, 1,217mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 3
Breakfast (436 calories)
- 1 serving Spinach & Feta Mug Scrambled Eggs
- 1 serving Strawberry-Peach Chia Seed Smoothie
A.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Lunch (370 calories)
P.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Dinner (429 calories)
- 1 serving Quick Gochujang Pork & Rice Bowls
Evening Snack (95 calories)
- 1 medium apple
Daily Totals: 1,790 calories, 77g fat, 100g protein, 187g carbohydrate, 36g fiber, 1,915mg sodium.
Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit chopped walnuts at A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 4
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (370 calories)
P.M. Snack (200 calories)
- 1 cup edamame, in pods
Dinner (555 calories)
- 1 serving Easy Tofu Curry
Evening Snack (45 calories)
- ½ cup nonfat plain kefir
Daily Totals: 1,819 calories, 83g fat, 103g protein, 181g carbohydrate, 42g fiber, 1,422mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 5
Breakfast (436 calories)
- 1 serving Spinach & Feta Mug Scrambled Eggs
- 1 serving Strawberry-Peach Chia Seed Smoothie
A.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Lunch (370 calories)
P.M. Snack (200 calories)
- 1 cup edamame, in pods
Dinner (570 calories)
- 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup)
- 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta
Meal-Prep Tip: Reserve 2 servings 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for lunch on Days 6 and 7.
Daily Totals: 1,821 calories, 79g fat, 100g protein, 197g carbohydrate, 52g fiber, 2,191mg sodium.
Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 6
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (265 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium peach
Lunch (376 calories)
P.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Dinner (493 calories)
- 1 serving Spicy-Sweet Grilled Chicken & Pineapple with Avocado
- 1 serving Grilled Zucchini & Squash
- ½ cup cooked quinoa
Daily Totals: 1,783 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,457mg sodium.
Make it 1,500 calories: Omit almonds at A.M. snack and omit Grilled Zucchini & Squash at dinner.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 7
Breakfast (436 calories)
- 1 serving Spinach & Feta Mug Scrambled Eggs
- 1 serving Strawberry-Peach Chia Seed Smoothie
A.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Lunch (376 calories)
P.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium orange
Dinner (481 calories)
Daily Totals: 1,806 calories, 77g fat, 107g protein, 184g carbohydrate, 37g fiber, 2,071mg sodium.
Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit orange at P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 2
How to Meal-Prep Your Week of Meals:
- Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast throughout the week.
- Prepare Chicken Fajita Soup to have for lunch on Days 9 through 12.
Day 8
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (200 calories)
- 1 cup edamame, in pods
Lunch (409 calories)
- 1 serving Avocado, Tomato & Chicken Sandwich
- 1 medium orange
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (468 calories)
- 1 serving Caprese Casserole
- 1 serving Simple Cabbage Salad
Meal-Prep Tip: Reserve leftover Caprese Casserole to have for dinner tomorrow night.
Daily Totals: 1,815 calories, 73g fat, 104g protein, 194g carbohydrate, 44g fiber, 1,135mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.
Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach as an evening snack.
Day 9
Breakfast (564 calories)
- 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
- 1 serving Pineapple Green Smoothie
A.M. Snack (198 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
Lunch (407 calories)
- 1 serving Chicken Fajita Soup
- 1 medium apple
P.M. Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (468 calories)
- 1 serving Caprese Casserole
- 1 serving Simple Cabbage Salad
Daily Totals: 1,813 calories, 75g fat, 102g protein, 198g carbohydrate, 42g fiber, 1,691mg sodium.
Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 10
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (108 calories)
- 1 large hard-boiled egg
- 1 plum
Lunch (407 calories)
- 1 serving Chicken Fajita Soup
- 1 medium apple
P.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Dinner (437 calories)
- 1 serving Super Green Pasta
Evening Snack (193 calories)
- 1 serving Pistachio & Peach Toast
Daily Totals: 1,793 calories, 75g fat, 101g protein, 189g carbohydrate, 37g fiber, 1,488mg sodium.
Make it 1,500 calories: Omit hard-boiled egg at A.M. snack and omit Pistachio & Peach Toast at evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 11
Breakfast (564 calories)
- 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
- 1 serving Pineapple Green Smoothie
A.M. Snack (177 calories)
- ¾ cup low-fat plain strained Greek-style yogurt
- 1 cup sliced strawberries
Lunch (407 calories)
- 1 serving Chicken Fajita Soup
- 1 medium apple
P.M. Snack (193 calories)
- 1 serving Pistachio & Peach Toast
Dinner (481 calories)
- 1 serving Salmon Rice Bowl
Daily Totals: 1,823 calories, 70g fat, 100g protein, 213g carbohydrate, 39g fiber, 1,953mg sodium.
Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
Make it 2,000 calories: Add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 12
Breakfast (564 calories)
- 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
- 1 serving Pineapple Green Smoothie
A.M. Snack (150 calories)
- ¾ cup edamame, in pods
Lunch (407 calories)
- 1 serving Chicken Fajita Soup
- 1 medium apple
P.M. Snack (193 calories)
- 1 serving Pistachio & Peach Toast
Dinner (468 calories)
- 1 serving 5-Ingredient Roasted Lemon Chicken & Vegetables
- ½ cup cooked brown rice
Daily Totals: 1,782 calories, 63g fat, 108g protein, 209g carbohydrate, 45g fiber, 1,708mg sodium.
Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
Make it 2,000 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving Massaged Kale Salad to dinner.
Day 13
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (432 calories)
- 1 serving Avocado Tuna Salad
P.M. Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (463 calories)
- 1 serving Grilled Zucchini & Halloumi Pitas
Evening Snack (62 calories)
- 1 cup blackberries
Daily Totals: 1,782 calories, 98g fat, 96g protein, 139g carbohydrate, 29g fiber, 1,452mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange, change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories: Add 1 clementine to P.M. snack and add 1 serving Traditional Greek Salad to dinner.
Day 14
Breakfast (564 calories)
- 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
- 1 serving Pineapple Green Smoothie
A.M. Snack (193 calories)
- 1 serving Pistachio & Peach Toast
Lunch (432 calories)
- 1 serving Avocado Tuna Salad
P.M. Snack (152 calories)
- 1 cup unsweetened nonfat plain kefir
- 1 medium orange
Dinner (447 calories)
- 1 serving Sheet-Pan Chicken Fajitas
- ¼ cup guacamole
Daily Totals: 1,788 calories, 83g fat, 101g protein, 173g carbohydrate, 35g fiber, 2,163mg sodium.
Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 3
How to Meal-Prep Your Week of Meals:
- Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 16 through 18.
- Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 16 through 19.
Day 15
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (193 calories)
- 1 serving Pistachio & Peach Toast
Lunch (348 calories)
- 1 serving Cucumber Salad Sandwich
- 1 medium orange
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (422 calories)
- 1 serving Sheet-Pan Roasted Salmon & Vegetables
Evening Snack (111 calories)
- 1 cup nonfat plain kefir
- ¼ cup blueberries
Daily Totals: 1,813 calories, 63g fat, 104g protein, 217g carbohydrate, 33g fiber, 1,699mg sodium.
Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 16
Breakfast (443 calories)
- 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
- 1 cup low-fat plain kefir
A.M. Snack (131 calories)
- 1 large pear
Lunch (426 calories)
- 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
- ½ cup sliced strawberries
P.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Dinner (572 calories)
- 1 serving Vegetarian Protein Bowl
Daily Totals: 1,818 calories, 68g fat, 101g protein, 212g carbohydrate, 34g fiber, 1,617mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 plum and omit yogurt and walnuts at P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 17
Breakfast (443 calories)
- 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
- 1 cup low-fat plain kefir
A.M. Snack (131 calories)
- 1 large pear
Lunch (426 calories)
- 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
- ½ cup sliced strawberries
P.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Dinner (435 calories)
- 1 serving Slow-Cooker Beef Curry
- ¾ cup cooked brown rice
Evening Snack (95 calories)
- 1 medium apple
Meal-Prep Tip: Reserve leftover Slow-Cooker Beef Curry to have for dinner tomorrow night.
Daily Totals: 1,775 calories, 58g fat, 116g protein, 208g carbohydrate, 30g fiber, 1,493mg sodium.
Make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 18
Breakfast (443 calories)
- 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
- 1 cup low-fat plain kefir
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (426 calories)
- 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
- ½ cup sliced strawberries
P.M. Snack (200 calories)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Dinner (435 calories)
- 1 serving Slow-Cooker Beef Curry
- ¾ cup cooked brown rice
Evening Snack (62 calories)
- 1 cup blackberries
Daily Totals: 1,780 calories, 69g fat, 112g protein, 185g carbohydrate, 30g fiber, 1,482mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 19
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (426 calories)
P.M. Snack (62 calories)
- 1 cup blackberries
Dinner (683 calories)
Meal-Prep Tip: Reserve 2 servings Creamy Garlic-Parmesan Chicken Pasta Bake to have for lunch on Days 20 and 21.
Daily Totals: 1,820 calories, 84g fat, 112g protein, 162g carbohydrate, 30g fiber, 1,481mg sodium.
Make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and change A.M. snack to 1 large pear.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 20
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (200 calories)
- 1 cup edamame, in pods
Lunch (683 calories)
P.M. Snack (62 calories)
- 1 medium orange
Dinner (399 calories)
Daily Totals: 1,778 calories, 84g fat, 96g protein, 166g carbohydrate, 36g fiber, 1,409mg sodium.
Make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and reduce to ¾ cup edamame at A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 21
Breakfast (434 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1 serving Lemon-Blueberry Granola
- ½ cup blueberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (683 calories)
P.M. Snack (62 calories)
- 1 medium orange
Dinner (529 calories)
- 1 serving Fish Taco Bowls with Green Cabbage Slaw
Daily Totals: 1,802 calories, 78g fat, 102g protein, 181g carbohydrate, 30g fiber, 1,570mg sodium.
Make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and change A.M. snack to 1 plum.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Week 4
How to Meal-Prep Your Week of Meals:
- Make Vegan Freezer Breakfast Burritos to have for breakfast throughout this week and next.
- Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 23 through 26.
Day 22
Breakfast (424 calories)
- 1 serving Mixed-Berry Breakfast Smoothie
A.M. Snack (145 calories)
- ¾ cup low-fat plain strained Greek-style yogurt
- ¼ cup blueberries
Lunch (493 calories)
- 1 serving Cucumber Salad Sandwich
- ¼ cup unsalted dry-roasted almonds
P.M. Snack (30 calories)
- 1 plum
Dinner (730 calories)
- 1 serving Steak Enchilada Skillet
Daily Totals: 1,822 calories, 81g fat, 96g protein, 191g carbohydrate, 34g fiber, 1,852mg sodium.
Make it 1,500 calories: Omit yogurt at A.M. snack and omit almonds at lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
Breakfast (382 calories)
- 1 serving Vegan Freezer Breakfast Burritos
- 1 cup sliced strawberries
A.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium orange
Lunch (393 calories)
P.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Dinner (527 calories)
- 1 serving Skillet Bruschetta Chicken
- 1 serving Parsley Tabbouleh
Daily Totals: 1,815 calories, 85g fat, 116g protein, 157g carbohydrate, 34g fiber, 1,852mg sodium.
Make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 24
Breakfast (382 calories)
- 1 serving Vegan Freezer Breakfast Burritos
- 1 cup sliced strawberries
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (393 calories)
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (403 calories)
- 1 serving Creamy Lemon Pasta with Shrimp
Evening Snack (105 calories)
- 1 medium banana
Daily Totals: 1,803 calories, 69g fat, 100g protein, 205g carbohydrate, 35g fiber, 1,752mg sodium.
Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 25
Breakfast (424 calories)
- 1 serving Mixed-Berry Breakfast Smoothie
P.M. Snack (200 calories)
- 1 cup edamame, in pods
Lunch (393 calories)
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (412 calories)
- 1 serving Shredded Chicken & Avocado Nacho Salad
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,795 calories, 84g fat, 102g protein, 172g carbohydrate, 39g fiber, 1,299mg sodium.
Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 26
Breakfast (382 calories)
- 1 serving Vegan Freezer Breakfast Burritos
- 1 cup sliced strawberries
A.M. Snack (311 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium banana
Lunch (393 calories)
P.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Dinner (455 calories)
- 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
- 1 serving Kale Salad with Balsamic & Parmesan
Meal-Prep Tip: Reserve 4 servings Harira (Moroccan Tomato, Lentil & Beef Soup) to have for lunch on Days 27 through 30.
Daily Totals: 1,787 calories, 74g fat, 107g protein, 187g carbohydrate, 40g fiber, 2,197mg sodium.
Make it 1,500 calories: Change A.M. snack to ⅓ cup blueberries.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 27
Breakfast (382 calories)
- 1 serving Vegan Freezer Breakfast Burritos
- 1 cup sliced strawberries
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (518 calories)
- 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
- 1 cup edamame, in pods
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (414 calories)
- 1 serving Chicken Noodle Soup with Spinach & Parmesan
- 1 serving Kale Salad with Balsamic & Parmesan
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,796 calories, 79g fat, 114g protein, 171g carbohydrate, 47g fiber, 2,140mg sodium.
Make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach to P.M. snack.
Day 28
Breakfast (424 calories)
- 1 serving Mixed-Berry Breakfast Smoothie
A.M. Snack (215 calories)
- 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (472 calories)
- 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
- 1 cup sliced carrots
- ¼ cup hummus
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (498 calories)
- 1 serving 20-Minute Creamy Skillet Chicken with Corn, Tomato & Basil
- 1 cup cooked whole-wheat pasta
Daily Totals: 1,815 calories, 79g fat, 106g protein, 184g carbohydrate, 41g fiber, 1,299mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and change P.M. snack to ⅓ cup blueberries.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Week 5
Day 29
Breakfast (382 calories)
- 1 serving Vegan Freezer Breakfast Burritos
- 1 cup sliced strawberries
A.M. Snack (30 calories)
- 1 plum
Lunch (518 calories)
- 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
- 1 cup edamame, in pods
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (682 calories)
- 1 serving Pan-Seared Salmon
- 1 serving Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette
Daily Totals: 1,818 calories, 74g fat, 107g protein, 195g carbohydrate, 45g fiber, 2,297mg sodium.
Make it 1,500 calories: Omit edamame at lunch and change P.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 30
Breakfast (424 calories)
- 1 serving Mixed-Berry Breakfast Smoothie
A.M. Snack (124 calories)
- 3 stalks celery
- 1 Tbsp. natural peanut butter
Lunch (472 calories)
- 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
- 1 cup sliced carrots
- ¼ cup hummus
P.M. Snack (245 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Dinner (520 calories)
- 1 serving Kale & Chickpea Grain Bowls
Daily Totals: 1,784 calories, 71g fat, 94g protein, 206g carbohydrate, 53g fiber, 1,786mg sodium.
Make it 1,500 calories: Omit carrots and hummus at lunch and change P.M. snack to 1 cup low-fat plain kefir.
Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to breakfast and increase to 2 Tbsp. chopped walnuts at P.M. snack.
Frequently Asked Questions
- Is it OK to mix and match meals if there is one I do not like?
Yes, feel free to mix and match meals if there’s one you don’t like. You can opt to repeat a meal on this list or browse our high-protein recipes for additional inspiration.
- Can I eat the same breakfast or lunch every day?
If you would like to eat the same breakfast or lunch every day, go for it. We do include meal-prep tips and callouts for many of the breakfast and lunch options, so you’ll want to keep that in mind when reviewing your meal-prep tips for the week.
- Why is there not a modification for 1,200 calories?
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.2
- What foods are high in protein?
Foods high in protein include meat, poultry, fish, shellfish, eggs and dairy (cheese, yogurt, cottage cheese and kefir). Plant-based foods high in protein include beans, lentils, nuts and seeds, seitan, tempeh, edamame and tofu.
High-Protein Foods to Focus On:
- Fish
- Shellfish
- Poultry
- Meat
- Eggs
- Dairy (such as cheese, kefir, yogurt, cottage cheese)
- Tofu and soy
- Tempeh
- Seitan
- Edamame
- Beans
- Lentils
- Nuts and nut butters
- Seeds
- Peas
- Quinoa and other whole grains
What Happens If I Don’t Eat Enough Protein?
Though many of us get plenty of protein, some of us are missing the mark. If you’re regularly not eating enough protein, you may notice a few negative health impacts. Signs of inadequate protein intake include fatigue, brittle nails and hair and even getting sick more often than usual. Protein needs depend on various factors such as age, sex and activity level. It’s recommended to get 10% to 35% of total daily calories from protein. If you’re planning to up your protein intake, aim for the higher end of that range.
How Much Protein Do You Need to Eat Every Day?
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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