Looking for a meal plan that will keep you full for longer? Look no further. This 7-day meal plan for him will plan out his week’s worth of meals and snacks, focusing on protein and fiber, two nutrients that play an important role in keeping you full. Additionally, omit added sugar to leave room for nutritious foods. We’ve incorporated some meal prep tips at the beginning of the week to facilitate a seamless routine. Let’s check it out!
Why this meal plan is right for you
Consume at least 80 grams of protein and 30 grams of fiber each day to maintain energy between meals. Protein helps maintain energy throughout the day by slowing down digestion.
Desserts and sweets certainly have an important place in a healthy diet, but many people eat more added sugar than they realize. On average, Americans consume about 17 teaspoons of added sugar each day, which is significantly higher than the American Heart Association’s recommended daily maximum of 9 teaspoons for men and 6 teaspoons for women. There is. You would expect added sugar to be found in foods such as desserts and sugary drinks, but where in your daily life is it added, such as commercially available sauces, dressings, and ready-made soups? You might be surprised. Next time you buy groceries, look at the nutrition label and see if sugar is listed as an ingredient.
We set this meal plan at 1,500 calories per day, with modifications of 1,200 and 2,000 calories per day, as calorie needs vary from person to person. To make your job easier, we’ve provided some meal prep tips to pre-prepare breakfast, lunch, and snack options at the beginning of the week. As with all meal plans, use this as a guide. However, feel free to adjust it as needed based on your daily routine and taste preferences.
FAQ
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If I don’t like certain foods, is it okay to mix them up?Indeed, changing your diet to suit your tastes is an easy way to ensure you enjoy your food. The plan aims to eat a total of 1,500 calories, at least 31 grams of fiber, and at least 80 grams of protein per day, with most days even more. In accordance with the 2020-2025 Dietary Guidelines for Americans, I limited my salt intake to 2,300 mg per day. Check out all our high protein and high fiber recipes for more inspiration.
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Can I eat the same breakfast or lunch every day?yes! Each breakfast option has between 318 and 387 calories, and lunch has approximately 325 to 425 calories per serving. Their calorie ranges are about the same, so substituting one breakfast or lunch option for another should be fairly negligible. If you’re tracking your calories closely, it can be helpful to adjust one or two snacks to stay within your calorie range.
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What is the difference between added sugar and natural sugar?Natural sugars are found in foods such as fruits, vegetables, and unsweetened dairy products. Added sugars are sweeteners added during processing. Foods containing natural sugars also contain many nutrients such as vitamins, minerals, protein, and fiber, but added sugars only provide sweetness and have little nutritional value.
How do protein and fiber keep you full?
Protein and fiber both play a role in keeping you full, but how do they keep you full? Both slow down digestion, but each has additional mechanisms. Research shows that when protein is digested, it suppresses the hunger hormone ghrelin and releases satiety hormones, which increase the feeling of fullness. Fiber is digested slowly, so it takes longer to pass through your digestive system, making you feel fuller longer. Additionally, soluble fiber is fermented in the colon to form short-chain fatty acids, which increase the release of appetite-regulating peptides and can also help improve satiety.
Focus on high-protein and high-fiber foods
- beans
- lentil
- dairy products
- egg
- poultry
- seafood
- meat
- soy
- seitan
- Whole grains such as oats, bulgur, farro, and whole wheat
- fruits
- vegetables
- nuts and seeds
how to meal prep for the week
- Make chicken fajita bowls for lunch on days 2 through 5.
- Prepare sun-dried tomatoes and feta egg bites and eat them for breakfast throughout the week.
- Make a quinoa and chia oatmeal mix to include in breakfasts throughout the week.
- Make peanut butter and oat energy balls to snack on throughout the week.
First day
Breakfast (387 calories)
Morning snack (141 calories)
Lunch (423 calories)
PM Snack (126 calories)
- 1 container (5.3 oz) low-fat plain strained yogurt (Greek style)
- 1/4 cup raspberries
Dinner (443 calories)
Daily total: 1,520 calories, 60g fat, 97g protein, 160g carbohydrates, 32g dietary fiber, 2,019mg sodium
Make it 1,200 calories: Skip the kefir for breakfast, change your lunch to one serving of cucumber salad sandwich with 1/4 cup of blueberries, and skip the yogurt for your afternoon snack.
Make it 2,000 calories: Add 1/4 cup dry roasted unsalted almonds to your AM snack, along with 1 medium banana and 1 1/2 Tbsp. Natural peanut butter as an evening snack.
the 2nd day
Breakfast (318 calories)
Morning snack (141 calories)
Lunch (360 calories)
Afternoon snack (126 calories)
- 1 container (5.3 oz) low-fat plain strained yogurt (Greek style)
- 1/4 cup raspberries
Dinner (566 calories)
Daily total: 1,512 calories, 52g fat, 96g protein, 175g carbohydrates, 32g dietary fiber, 1,399mg sodium
Make it 1,200 calories: Skip the walnuts for breakfast, replace your mid-morning snack with 1/2 cup of blueberries, and omit the yogurt for your afternoon snack.
Make it 2,000 calories: Increase your AM snack to 4 energy balls and add 3 tbsp. Add chopped walnuts for an afternoon snack and a serving of Capri salad with cherry tomatoes for dinner.
Third day
Photographer: Bree Goldman, Food Stylist: Lauren McAnnelly, Prop Stylist: Gabriel Greco
Breakfast (387 calories)
Morning snack (131 calories)
Lunch (325 calories)
Afternoon snack (267 calories)
Dinner (404 calories)
Daily total: 1,514 calories, 51g fat, 89g protein, 186g carbohydrates, 31g dietary fiber, 2,080mg sodium
Make it 1,200 calories: Skip the apple for breakfast, replace your mid-morning snack with one plum, and omit the yogurt for your afternoon snack.
Make it 2,000 calories: Add 1/4 cup of dry-roasted unsalted almonds to your mid-morning snack, up to 3 servings of peanut butter oat energy balls for your afternoon snack, and add 1 serving of massaged kale salad for dinner.
Day 4
Breakfast (318 calories)
Morning snack (212 calories)
Lunch (325 calories)
PM Snack (126 calories)
- 1 container (5.3 oz) low-fat plain strained yogurt (Greek style)
- 1/4 cup raspberries
Dinner (520 calories)
Daily total: 1,501 calories, 60g fat, 85g protein, 170g carbohydrates, 34g dietary fiber, 1,798mg sodium
Make it 1,200 calories: Skip the yogurt for your afternoon snack and substitute 1 cup of steamed green beans for couscous at dinner.
Make it 2,000 calories: Increase chopped walnuts to 1/4 cup for breakfast, 1 cup low-fat plain kefir for mid-morning snack, 1 medium apple for lunch, and 1/4 cup dry-roasted unsalted almonds for afternoon snack. Add to snacks.
Day 5
Breakfast (387 calories)
Morning snack (212 calories)
Lunch (384 calories)
PM Snack (126 calories)
- 1 container (5.3 oz) low-fat plain strained yogurt (Greek style)
- 1/4 cup raspberries
Dinner (391 calories)
Meal preparation tips: Reserve 2 servings of the anti-inflammatory lemon salmon and orzo casserole for lunch on days 6 and 7.
Daily total: 1,499 calories, 53g fat, 90g protein, 176g carbohydrates, 32g dietary fiber, 1,987mg sodium
Make it 1,200 calories: Skip the apple for breakfast and replace your mid-morning snack with a plum.
Make it 2,000 calories: Add 1/4 cup dry roasted unsalted almonds, 2 tbsp., to your AM snack. Have chopped walnuts for an afternoon snack and a serving of traditional Greek salad for dinner.
Day 6
Breakfast (318 calories)
Morning snack (140 calories)
- 1/2 cup low-fat, unsalted cottage cheese
- 1 medium peach
Lunch (391 calories)
PM Snack (248 calories)
- 1/4 cup dry roasted unsalted almonds
- 1/2 cup blueberries
Dinner (409 calories)
Daily total: 1,506 calories, 76g fat, 84g protein, 133g carbohydrates, 30g dietary fiber, 1,427mg sodium
Make it 1,200 calories: Omit the cottage cheese for your morning snack and the almonds for your afternoon snack.
Make it 2,000 calories: Increase chopped walnuts to 1/4 cup and add 1 ounce of chopped walnuts at breakfast. Add slices of whole-wheat baguette to dinner and four servings of peanut butter and oat energy balls for an evening snack.
7th day
Breakfast (387 calories)
Morning snack (131 calories)
Lunch (391 calories)
Afternoon snack (42 calories)
Dinner (555 calories)
Daily total: 1,505 calories, 51g fat, 84g protein, 188g carbohydrates, 32g fiber, 2,276mg sodium
Make it 1,200 calories: Skip the kefir for breakfast and the slow-cooker Cuban black beans for dinner.
Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to your morning snack, and 3/4 cup low-fat plain strained yogurt (Greek yogurt) and 2 servings of Peanut Butter Oat Energy Balls to your afternoon snack. .
