7-Day High-Protein, High-Fiber Meal Plan for Weight Loss, Created by a Dietitian

If losing weight is your goal, you may benefit from increasing your protein and fiber intake. These two nutrients play an important role in keeping you full and satisfied by giving meals and snacks more staying power. While most of us get plenty of protein, about 93% of adults in the United States aren’t hitting their daily fiber goals. In this seven-day meal plan, we map out a week of high-protein, high-fiber meals and snacks to help you achieve your health and weight-loss goals. 

Why This Meal Plan Is Great for You

Each day provides at least 80 grams of protein to help provide stable energy levels and promote satiety. While most people get plenty of protein in their daily routine, we aimed for a variety of protein sources spread over all the meals, rather than solely focusing on a meat-heavy dinner. Dispersing protein intake more evenly throughout the day helps the body use protein more efficiently and provides more stable energy. In fact, one small study on healthy young males found that those who spread their protein intake more evenly throughout the three meals had greater muscle growth than participants who had a lower-protein breakfast. Fiber—found in fruits, vegetables, legumes and whole grains—has many health benefits, including aiding in weight loss. Each day provides at least 30 grams of this important nutrient. 

In addition to upping protein and fiber, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this is meant to be a guide for a high-protein, high-fiber meal plan. Make adjustments as needed to fit your routine and taste preferences and listen to your body and its hunger cues.

How Do Protein and Fiber Help with Weight Loss?

Protein and fiber both help us feel full, which can help with weight loss, but their mechanisms are different. Fiber is broken down slowly, meaning it stays in our digestive tract for longer and promotes feelings of fullness. And, soluble fiber is fermented in the colon, which forms short-chain fatty acids that signal the release of appetite-regulating peptides. When protein is digested, satiety hormones that help us feel full are released and the hunger-inducing hormone, ghrelin, is suppressed. Though their mechanisms are different, it’s clear that a routine that provides plenty of protein and fiber is a great tool for weight loss. 

High-Protein & High-Fiber Foods to Focus On:

• Whole grains
• Fruit
• Vegetables
• Beans
• Lentils
• Nuts
• Seeds
• Fish and shellfish
• Soy (tofu, edamame)
• Poultry
• Meat
• Eggs
• Dairy (yogurt, cottage cheese, kefir and cheese)

How to Meal-Prep Your Week of Meals:

1. Make Banana Cream Pie-Inspired Overnight Oats to have for breakfast on Days 2 through 5.
2. Prepare Pecan Pie Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (338 calories)

• 1 serving Broccoli & Cheese Omelet
• 1 medium apple

A.M. Snack (117 calories)

• 2 servings (2 balls) Pecan Pie Energy Balls

Lunch (430 calories)

• 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich
• 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (526 calories)

• 1 serving Crispy Salmon Rice Bowl

Daily Totals: 1,510 calories, 72g fat, 85g protein, 138g carbohydrate, 30g fiber, 1,667mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit yogurt at lunch and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables

Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium banana to P.M. snack.

Day 2

Breakfast (364 calories)

• 1 serving Banana Cream Pie-Inspired Overnight Oats 

A.M. Snack (140 calories)

• ½ cup unsalted low-fat cottage cheese
• 1 medium peach

Lunch (430 calories)

• 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich
• 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt

P.M. Snack (131 calories)

• 1 large pear

Dinner (427 calories)

• 1 serving Chicken & Quinoa Casserole

Meal-Prep Tip: Reserve 2 servings Chicken & Quinoa Casserole to have for lunch on Days 3 and 4.

Daily Totals: 1,492 calories, 50g fat, 87g protein, 183g carbohydrate, 30g fiber, 1,655mg sodium

Make it 1,200 calories: Omit cottage cheese at A.M. snack, omit yogurt at lunch and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 4 servings Pecan Pie Energy Balls to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 3

Breakfast (364 calories)

• 1 serving Banana Cream Pie-Inspired Overnight Oats

A.M. Snack (140 calories)

• ½ cup unsalted low-fat cottage cheese
• 1 medium peach

Lunch (427 calories)

• 1 serving Chicken & Quinoa Casserole

P.M. Snack (108 calories)

• 1 large hard-boiled egg
• ½ cup blackberries

Dinner (468 calories)

• 1 serving Chickpeas alla Vodka

Daily Totals: 1,507 calories, 55g fat, 85g protein, 167g carbohydrate, 30g fiber, 1,701mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine, lunch to 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich and P.M. snack to 1 plum. 

Make it 2,000 calories: Add 4 servings Pecan Pie Energy Balls to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 4

Breakfast (364 calories)

• 1 serving Banana Cream Pie-Inspired Overnight Oats

A.M. Snack (117 calories)

• 2 servings (2 balls) Pecan Pie Energy Balls

Lunch (427 calories)

• 1 serving Chicken & Quinoa Casserole

P.M. Snack (126 calories)

• ⅓ cup blueberries
• ¼ cup salted dry-roasted edamame

Dinner (479 calories)

• 1 serving Chicken Paprikash Soup
• 1 serving Simple Cabbage Salad

Meal-Prep Tip: Reserve 3 servings Chicken Paprikash Soup to have for lunch on Days 5 through 7.

Daily Totals: 1,513 calories, 62g fat, 83g protein, 159g carbohydrate, 31g fiber, 2,063mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine, omit edamame at P.M. snack and omit Simple Cabbage Salad at dinner.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 5

Breakfast (364 calories)

• 1 serving Banana Cream Pie-Inspired Overnight Oats

A.M. Snack (131 calories)

• 1 large pear

Lunch (355 calories)

• 1 serving Chicken Paprikash Soup

P.M. Snack (210 calories)

• 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt
• ⅔ cup raspberries
• 1 serving (1 ball) Pecan Pie Energy Balls

Dinner (441 calories)

• 1 serving Scallion-Ginger Beef & Broccoli

Daily Totals: 1,501 calories, 45g fat, 90g protein, 188g carbohydrate, 30g fiber, 1,605mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit yogurt and energy balls at P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack.

Day 6

Breakfast (338 calories)

• 1 serving Broccoli & Cheese Omelet
• 1 medium apple

A.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Lunch (355 calories)

• 1 serving Chicken Paprikash Soup

P.M. Snack (229 calories)

• 1 cup sliced strawberries
• 3 servings (3 balls) Pecan Pie Energy Balls

Dinner (500 calories)

• 1 serving Roasted Cabbage Caesar Salad with Chicken

Daily Totals: 1,521 calories, 76g fat, 91g protein, 125g carbohydrate, 31g fiber, 1,605mg sodium

Make it 1,200 calories: Substitute 1 medium peach for the apple at breakfast, change A.M. snack to 1 clementine and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack.

Day 7

Breakfast (338 calories)

• 1 serving Broccoli & Cheese Omelet
• 1 medium apple

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (355 calories)

• 1 serving Chicken Paprikash Soup

P.M. Snack (204 calories)

• 1 medium banana
• ¼ cup salted dry-roasted edamame

Dinner (548 calories)

• 1 serving Baked Flounder with Fresh Lemon Pepper
• 1 serving Quinoa Salad with Feta, Olives & Tomatoes

Daily Totals: 1,508 calories, 64g fat, 95g protein, 142g carbohydrate, 32g fiber, 2,001mg sodium

Make it 1,200 calories: Change P.M. snack to 1 clementine and substitute 1 serving Simplest Spinach Salad for the Quinoa Salad with Feta, Olives & Tomatoes at dinner. 

Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.