30-Day High-Protein Meal Plan for Beginners, Created by a Dietitian

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. 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.

Week 1

How to Meal-Prep Your Week of Meals:

1. 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)

• 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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)

• 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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)

• 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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)

• 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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)

• 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup)

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)

• 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup)

P.M. Snack (268 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 medium orange

Dinner (481 calories)

• 1 serving Salmon with Roasted Red Pepper Quinoa Salad

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:

1. Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast throughout the week.
2. 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:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 16 through 18.
2. 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)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

P.M. Snack (62 calories)

• 1 cup blackberries

Dinner (683 calories)

• 1 serving Creamy Garlic-Parmesan Chicken Pasta Bake

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)

• 1 serving Creamy Garlic-Parmesan Chicken Pasta Bake

P.M. Snack (62 calories)

• 1 medium orange

Dinner (399 calories)

• 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

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)

• 1 serving Creamy Garlic-Parmesan Chicken Pasta Bake

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:

1. Make Vegan Freezer Breakfast Burritos to have for breakfast throughout this week and next. 
2. 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)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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.

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.