All you need to do to feel more energized is to enjoy balanced, protein-rich meals throughout the day. This high-protein meal plan will help you stay full with every meal and snack. Why does consuming protein give you sustained energy? They take time to break down, so combining carbohydrates and protein can help keep your energy levels stable longer and prevent crashes throughout the day. Read more about our plans to help you feel your best, no matter what week you are.
Why this plan is right for you
Protein is an essential nutrient that plays a key role in many functions of the body, from supporting the immune system to repairing muscle tissue. Whether your goal is to stay fit or just feel satisfied throughout the day, this high-protein meal plan will help you reach your health goals. We set this plan to include at least 80 grams of protein per day. This is the level that most people need. However, daily protein requirements vary depending on a variety of individual factors, including age and activity level. Feel free to adjust this plan to suit your needs.
Our bodies get the energy they need from calories, which are units of energy found in food. Spread your calorie intake consistently throughout the day to keep your energy levels consistent and help you avoid feeling empty. This 1,800 calorie meal plan includes 1,500 and 2,000 calorie modifications to support people with different calorie needs. I used to include a 1,200 calorie meal plan and modifications, but now I don’t. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.
Day 1
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shel Royster
Breakfast (549 calories)
Morning snack (112 calories)
- 1/2 cup plain Greek yogurt
- 1/2 cup raspberries
Lunch (463 calories)
PM Snack (239 calories)
Dinner (445 calories)
Total daily intake: 1,808 calories, 101g fat, 23g saturated fat, 102g protein, 125g carbohydrates, 29g fiber, 2,253mg sodium
How to earn 1,500 calories: Remove avocado from lunch and skip morning snack
How to earn 2,000 calories: Add another egg for breakfast and a serving of dark chocolate cashew nut clusters for an evening snack.
2nd day
Breakfast (424 calories)
AM Snack (155 calories)
Lunch (559 calories)
PM Snack (264 calories)
Dinner (426 calories)
Total daily intake: 1,828 calories, 78g fat, 19g saturated fat, 85g protein, 219g carbohydrates, 36g fiber, 1,398mg sodium
How to earn 1,500 calories: Skip AM snack
How to earn 2,000 calories: Add 1 tablespoon of natural peanut butter to your morning snack and 1 tablespoon of walnuts to your afternoon snack.
3rd day
jen cosey
Breakfast (391 calories)
AM Snack (112 calories)
- 1/2 cup plain Greek yogurt
- 1/2 cup raspberries
Lunch (559 calories)
PM Snack (137 calories)
- 1 medium banana
- 1 tablespoon natural peanut butter
Dinner (601 calories)
Total daily intake: 1,801 calories, 76g fat, 18g saturated fat, 96g protein, 201g carbohydrates, 39g dietary fiber, 1,832mg sodium
How to earn 1,500 calories: Skip the salad for lunch and peanut butter for your morning snack
How to earn 2,000 calories: Add 2 tablespoons of sliced almonds for your morning snack and 1 serving of dark chocolate cashew nut clusters for your evening snack.
Day 4
Photographer: Carson Downing, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Breakfast (416 calories)
Morning snack (202 calories)
Lunch (559 calories)
PM Snack (264 calories)
Dinner (384 calories)
Total daily intake: 1,775 calories, 67g fat, 13g saturated fat, 80g protein, 247g carbohydrates, 35g fiber, 1,819mg sodium
How to earn 1,500 calories: Skip the afternoon snack
How to earn 2,000 calories: Add 1/2 cup of Greek yogurt to your morning snack and 2 tablespoons of almonds to your afternoon snack.
Day 5
Photographer: Bree Goldman, Food Stylist: Holly Driesman, Prop Stylist: Gabriel Greco
Breakfast (322 calories)
AM Snack (208 calories)
- 1/2 cup plain yogurt
- 1/2 cup raspberries
- 1 tablespoon natural peanut butter
Lunch (402 calories)
PM Snack (290 calories)
Dinner (453 calories)
Evening snack (140 calories)
Total daily intake: 1,815 calories, 99g fat, 29g saturated fat, 98g protein, 160g carbohydrates, 26g fiber, 2,336mg sodium
How to earn 1,500 calories: Skip the afternoon snack
How to earn 2,000 calories: Add 1 tablespoon of natural peanut butter and 1/2 cup of basic quinoa to your morning snack. to lunch
Day 6
Breakfast (322 calories)
AM Snack (155 calories)
Lunch (500 calories)
PM Snack (256 calories)
- 1/2 cup cottage cheese
- 1 medium pear
- 1 tablespoon almonds
Dinner (319 calories)
Evening snack (202 calories)
Total daily intake: 1,752 calories, 55 g fat, 13 g saturated fat, 96 g protein, 244 g carbohydrates, 39 g dietary fiber, 2,134 mg sodium.
How to earn 1,500 calories: Skip the evening snack
How to earn 2,000 calories: Add 1 medium apple for breakfast and 1/2 avocado for lunch.
7th day
Breakfast (338 calories)
Morning snack (137 calories)
- 1 medium banana
- 1 tablespoon natural peanut butter
Lunch (606 calories)
PM Snack (290 calories)
Dinner (446 calories)
Total daily calorie intake: 1,817 calories, 70g fat, 15g saturated fat, 99g protein, 278g carbohydrates, 50g fiber, 2,215mg sodium
How to earn 1,500 calories: Skip the afternoon snack
How to earn 2,000 calories: Add 1 serving of dark chocolate cashew nut clusters to your evening snack
How to prepare meals for a week
FAQ
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If I don’t like certain foods, is it okay to mix them together?yes! This meal plan is intended to serve as a framework for a high protein meal plan. You don’t have to follow it exactly to reap the benefits. When choosing a recipe, I made sure to check the calories, protein, and sodium to ensure it stayed within my total daily calorie goal of 1,800 calories, stayed within my sodium limit, and was rich in protein. When swapping recipes, it’s helpful to choose recipes with similar calorie, protein, and sodium levels. For more inspiration, check out our 20 most popular high-protein dinner recipes.
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Can I eat the same breakfast or lunch every day?Sure, it’s okay to eat the same breakfast or lunch every day. Breakfast calories range from 322 to 549 calories, and lunch calories range from 402 to 606 calories. These ranges are pretty close, but if you’re closely monitoring other nutrients like calories and protein, you may want to adjust your snacks by one or two.
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Why isn’t there a fix for 1,200 calories?No more changing 1,200 calorie days on your meal plan. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is unsustainable for long-term health and well-being. It suggests that.
High protein foods to watch
- poultry
- fish
- lean red meat
- nuts
- seed
- Tofu
- beans and lentils
- Dairy products (yogurt, low-sodium cheese, cottage cheese, etc.)
How to create a meal plan
Created by a registered dietitian eating wells Meal plans should be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health condition or lifestyle goal and is precisely analyzed using the ESHA Food Processor, a nutritional database. Nutritional needs vary from person to person, so we recommend using these plans as inspiration and adjusting as needed.
