7-Day High-Protein, High-Fiber Meal Plan for Weight Loss

Keep in mind that if you decide to follow this diet, other meals may be more appropriate to suit your tastes and preferences. Each meal on a high-protein diet features a serving of protein accompanied by vegetables and smaller servings of certain fruits and whole grains. You can also snack on protein in between meals to curb hunger.

What are good high-protein meals?

Lima beans can add variety to types of salad, stir fry, and rice bowls. A 100 g serving of canned lima beans provides about 4.93 g of protein. Cooked turkey breast can provide about 30.1 g of protein per 100 g.

Breakfast (364 calories)

Combine the lean protein powerhouse of turkey breast with a sweet, crunchy apple for a satisfying afternoon snack. One medium apple with the skin on has around 95 calories and provides 1 gram of protein and 3 grams of fiber. Learn how to make lasting changes to your diet and exercise routine to achieve your weight loss goals and maintain a healthy lifestyle.

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What this means is that you burn more calories just by eating! These meals are delicious, easy to prepare, and perfect for the whole family. Eating enough protein in the evening helps you feel full and remain satisfied longer, curbing late-night cravings and preventing overeating. However, consuming too much protein without balancing other nutrients can strain your kidneys over time, especially if you have pre-existing kidney conditions.

This plan protects your lean muscle while your body drops fat.That’s key for lasting weight loss and a toned look. You’ll find easy, tasty recipes for every meal, plus snacks and a shopping list. It’s all planned out to save you time, keep your meals exciting, and help you feel your https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know best. Once you’ve determined your protein needs, fill in the rest of your diet with carbohydrates and dietary fat. There are no standards for carbohydrate or fat intake when following a high-protein diet. Restricting either could leave you feeling unsatisfied and restricted.

High protein foods

While low-carb diets like the ketogenic diet and the Atkins diet restrict carbs to as few as 20 grams per day, you don’t have to go that low to see weight loss benefits. Reducing calories is an age-old strategy to lose weight. But for some people, the type of calories matters too. Lisa wasn’t chasing skinny—she wanted energy, mobility, and joy.

A high-protein diet focuses on consuming protein-rich foods to help reduce hunger, increase metabolism, and preserve muscle mass while losing fat. Two eggs provide approximately 12 grams of protein to keep hunger at bay and support muscle maintenance. Shrimp is a protein superstar with minimal calories and maximum flavor.

Breakfast:

Switch up the traditional ground beef and rice stuffed peppers by swapping out white rice for nutrient-dense quinoa and using lean ground turkey instead of beef. Go easy on the cheese to keep fat and calories in check. Roasted chickpeas are a great way to satisfy your craving for crunchy foods while staying within your nutritional goals. Chickpeas are versatile when it comes to the spices and seasonings you choose to top them with. Sweet, savory, or spicy—there is sure to be a combination to fit the mood you are in. You may wonder if you’ll gain weight if you skip a day of exercise, but it’s your overall eating and exercise habits that matter for weight management.

Discover why some individuals need to gain weight and how a nutritionist can assist. Uncover the benefits of working with a dietitian for weight gain goals. After bariatric surgery, you must adjust your diet to accommodate your smaller digestive system. Creatine is popular in fitness circles because it promotes muscle growth, aids with recovery, and may improve exercise performance.

Protein should make up around 15-30% of your total calorie intake, with the remaining calories coming from healthy carbohydrates and fats (6). Whether you’re aiming to slim down, unimeal customer service fuel your workouts, or simply eat smarter, this high-protein meal plan is one of the best and most realistic ways to get there. Protein-rich meals help stabilize blood sugar levels, preventing the energy crashes that come with high-carb diets.

Macro-Friendly Pasta Recipes (High Protein!)

Red meat can be a part of a healthy diet, but it’s best to moderate your intake. Consuming high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colorectal cancer (25). Chicken breast is an excellent choice if you’re trying to increase your protein intake. In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium (10). This 7-day meal plan takes everything you’ve been searching for—simplicity, flavor, and effectiveness—and wraps it into a guide you’ll actually want to follow.

• A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines.
• Eating a protein-rich diet doesn’t mean you have to gnaw on chicken breasts and chug protein shakes all day long.
• Reaching your protein goals without eating meat or fish is simple.
• Whether you’re a savory breakfast fan or someone who enjoys a touch of sweetness, there’s something here for everyone.
• Edamame is another plant-based complete protein source.
• “A high-protein diet often means cutting carbohydrates. A healthier approach is a balanced diet that includes about 50% of calories from carbs, 20% from protein, and 30% from fat.”

How To Eat 140g Of Protein A Day?

Fortunately, we’ve done all the work for you and laid out a full week of meals and snacks that are designed to promote healthy weight loss with ample fiber and no added sugar. A simple high-protein meal plan for weight loss can be an effective way to support your weight loss goals while providing essential nutrients needed for overall health. Different meal plans cater to various dietary preferences, restrictions, and budgets. Losing weight can be a challenging journey, and let us face it—it is not as easy as it seems. Sometimes, it is because you fall into common traps like drastically cutting calories or skipping meals, which can actually slow down your metabolism. Not only this, just following cardio or strength training workout but ignoring the importance of nutrition can also make it difficult to lose weight.

Breakfast (380 calories, 32g protein)

Each one packs over 30g of protein and healthy fats—perfect for lunchboxes, grab-and-go meals, or post-workout fuel. This 15-minute high-protein chicken recipe is a lifesaver for weeknights. Lean chicken breast, bell peppers, broccoli, and snap peas come together with garlic and low-sodium soy sauce. It’s low in calories, high in protein (30g+ per serving), and ideal for muscle-building meals or weight-loss-friendly dinners. You can then use this time to pay attention to how different protein sources affect you. Some people feel more energetic with fish, while others do better with lean meat or plant proteins.

Protein + Carbs:

This grocery list is designed to cover everything you’ll need for the week—including all meals and snacks from the plan—without waste or overspending. ✔ Use meal-prep tips like pre-cooking lean meats and having high-protein snacks on hand. ✔ Aim for 30–40 grams of protein per meal to support muscle strength and sustained energy levels.

Here is a compact weekend plan and a streamlined shopping list. Get a customized macro count based on your unique weight goals. Enjoy a bowl of cottage cheese queso with crispy air fryer tortilla chips. Load a bowl of basmati with tofu stir fry, steamed broccoli and a sprinkle of sesame seeds.