7-Day High-Protein Meal Plan to Have More Energy, Created by a Dietitian

Feeling more energized can be as simple as enjoying balanced, protein-packed meals throughout the day. This high-protein meal plan will help keep you satiated with every meal and snack. Why does protein keep you energized, you ask? Since it takes more time to break down, pairing carbs and protein helps keep your energy levels more stable for longer and prevents crashes throughout the day. Read on for the details on the plan to help you feel your best, whatever the week holds. 

Why This Plan Is Great for You 

Protein is an essential nutrient that plays a major role in many functions in your body, from supporting your immune system to repairing muscle tissue. Whether your goals are to keep your body strong or just to stay satisfied all day, this high-protein meal plan will help you achieve your health goals. We set this plan to include at least 80 grams of protein per day, a level at which most people would meet their needs. However, daily protein needs vary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs. 

Your body gets the energy it needs from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you’re running on empty. 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.

Day 1

Breakfast (549 Calories)

• 1 serving Mushroom-Ricotta Tartines 
• 1 egg, scrambled
• 1 medium orange

A.M. Snack ( 112 Calories)

• ½ cup 2% fat plain Greek yogurt
• ½ cup raspberries

Lunch (463 Calories)

• 1 serving Tajin Shrimp Tacos with Cabbage Slaw
• ½ avocado

P.M Snack (239 Calories)

• 1 medium orange
• 1 serving Pizza Pistachios 

Dinner (445 Calories)

• 1 serving Skillet Bruschetta Chicken
• ½ cup whole-wheat pasta

Daily Totals: 1,808 calories, 101g fat, 23g saturated fat, 102g protein, 125g carbohydrate, 29g fiber, 2,253 mg sodium 

To make it 1,500 calories: Remove avocado from lunch and skip morning snack. 

To make it 2,000 calories: Add another egg to breakfast and have 1 serving Dark Chocolate Cashew Clusters for an evening snack.

Day 2

Breakfast (424 Calories)

• 1 serving Mixed-Berry Breakfast Smoothie

A.M. Snack (155 Calories)

• 2 hard-boiled eggs

Lunch (559 Calories)

• 1 serving Vegan Quinoa Chili 
• 1 serving Massaged Kale Salad with Grapes & Cheddar

P.M Snack (264 Calories)

• 1 serving 2-Ingredient Peanut Butter Banana Ice Cream

Dinner (426 Calories)

• 1 serving One-Pot Creamy Chicken Mushroom Pasta

Daily Totals: 1,828 calories, 78g fat, 19g saturated fat, 85g protein, 219g carbohydrate, 36g fiber, 1,398 mg sodium 

To make it 1,500 calories: Skip A.M. snack.

To make it 2,000 calories: Add 1 Tbsp. natural peanut butter to A.M. snack and add 1 Tbsp. walnuts to P.M. snack.

Day 3

Breakfast ( 391 Calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• 1 medium apple

A.M. Snack (112 Calories)

• ½ cup 2% fat plain Greek yogurt
• ½ cup raspberries

Lunch (559 Calories)

• 1 serving Vegan Quinoa Chili 
• 1 serving Massaged Kale Salad with Grapes & Cheddar

P.M Snack ( 137 Calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Dinner (601 Calories)

• 1 serving Sweet & Sour Pork with a Sesame Crust
• ½ cup brown rice 
• ⅓ cup edamame 

Daily Totals: 1,801 calories, 76g fat, 18g saturated fat, 96g protein, 201g carbohydrate, 39g fiber, 1,832 mg sodium 

To make it 1,500 calories: Skip salad at lunch and peanut butter at A.M snack.

To make it 2,000 calories:  Add 2 Tbsp. sliced almonds to A.M. snack and have 1 serving Dark Chocolate Cashew Clusters as an evening snack. 

Day 4

Breakfast (416 Calories)

• 1 serving Sheet-Pan Banana Pancakes
• 1 Tbsp. pure maple syrup
• 1 medium apple

A.M Snack (202 Calories)

• 1 serving Dark Chocolate Cashew Clusters 
• 1 medium orange 

Lunch (559 Calories)

• 1 serving Vegan Quinoa Chili 
• 1 serving Massaged Kale Salad with Grapes & Cheddar

P.M Snack (264 Calories)

• 1 serving 2-Ingredient Peanut Butter Banana Ice Cream

Dinner (384 Calories) 

• 1 serving Mustard-Dill Grilled Salmon & Vegetables
• 1 serving Basic Quinoa

Daily Totals: 1,775 calories, 67g fat, 13g saturated fat, 80g protein, 247g carbohydrate, 35g fiber, 1,819 mg sodium 

To make it 1,500 calories: Skip P.M. snack.

To make 2,000 calories: Add ½ cup plain Greek yogurt to A.M snack and add 2 Tbsp. almonds to P.M. snack. 

Day 5

Breakfast ( 322 Calories)

• 1 serving Sheet-Pan Banana Pancakes
• 1 Tbsp. pure maple syrup

A.M. Snack (208 Calories)

• ½ cup 2% fat plain Greek yogurt
• ½ cup raspberries
• 1 Tbsp. natural peanut butter

Lunch (402 Calories)

• 1 serving Tuna Cakes with Greens & Lemon Dressing

P.M Snack ( 290 Calories)

• 1 serving Pizza Pistachios 
• 1 oz, low-sodium Cheddar cheese

Dinner (453 Calories)

• 1 serving Cheesy Ground Beef & Cauliflower Casserole
• 1 medium pear

Evening Snack (140 calories)

• 1 serving Dark Chocolate Cashew Clusters 

Daily Totals: 1,815 calories, 99g fat, 29g saturated fat, 98g protein, 160g carbohydrate, 26g fiber, 2,336mg sodium 

To make it 1,500 calories: Skip P.M. snack. 

To make it 2,000 calories: Add another 1 Tbsp. natural peanut butter to A.M. snack and add ½ cup Basic Quinoa to lunch. 

Day 6

Breakfast ( 322 Calories)

• 1 serving Sheet-Pan Banana Pancakes
• 1 Tbsp. pure maple syrup

A.M. Snack (155 Calories)

• 2 hard-boiled eggs 

Lunch (500 Calories)

• 1 serving Black Bean-Quinoa Bowl

P.M Snack (256 Calories)

• ½ cup cottage cheese
• 1 medium pear
• 1 Tbsp. sliced almonds

Dinner (319 Calories)

• 1 serving One-Pot Shrimp with Tomatoes & Feta
• ½ cup brown rice 

Evening Snack (202 calories)

• 1 serving Dark Chocolate Cashew Clusters 
• 1 medium orange 

Daily Totals: 1,752 calories, 55g fat, 13g saturated fat, 96g protein, 244g carbohydrate, 39g fiber, 2,134 mg sodium 

To make it 1,500 calories: Skip evening snack.

To make it 2,000 calories: Add 1 medium apple to breakfast and ½ avocado to lunch.

Day 7 

Breakfast (338 Calories)

• 1 serving Spinach and Mushroom Quiche
• 1 medium orange

A.M Snack ( 137 Calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Lunch (606 Calories)

• 1 serving Chicken Caesar Salad 

P.M Snack ( 290 Calories)

• 1 serving Pizza Pistachios 
• 1 oz. low-sodium Cheddar cheese

Dinner (446 Calories)

• 1 serving Mini Meatloaves with Whipped Cauliflower & Green Beans
• 1 medium pear 

Daily Totals: 1,817calories, 70g fat, 15g saturated fat, 99g protein, 278g carbohydrate, 50g fiber, 2,215mg sodium 

To make it 1,500 calories: Skip P.M. snack.

To make it 2,000 calories: Have 1 serving Dark Chocolate Cashew Clusters as an evening snack.

How to Meal-Prep Your Week of Meals 

• Prep Sheet-Pan Banana Pancakes for breakfast on Days 4 through 6.
• Make Vegan Quinoa Chili  and Massaged Kale Salad with Grapes & Cheddar for lunch on Days 2 through 4.
• Make some Pizza Pistachios and Dark Chocolate Cashew Clusters for snacks throughout the week.

High-Protein Foods to Focus On

• Poultry
• Fish 
• Lean red meat
• Nuts
• Seeds
• Tofu
• Beans and lentils
• Dairy (such as yogurt, low-sodium cheese, cottage cheese)