7-Day No-Sugar, High-Fiber & High-Protein Meal Plan, Created by a Dietitian

Looking for a meal plan that will keep you feeling satiated? Look no further. In this seven-day meal plan, we map out a week of meals and snacks that focus on two nutrients that play an important role in keeping you full: protein and fiber. Plus, we skip added sugars to leave more room for nutrient-dense foods. To promote a seamless routine, we included some meal-prep tips at the beginning of the week. Let’s check it out!

Why This Meal Plan Is Great for You

These meals provide at least 80 grams of protein and 30 grams of fiber daily to keep you energized between meals. By slowing down your digestion, protein can help you have sustained energy throughout the day. 

While desserts and sweet bites can certainly have their place in a healthy eating routine, many people are eating more added sugars than they realize. On average, Americans consume about 17 teaspoons of added sugar each day, significantly over the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women. It’s expected that added sugars are in foods like desserts and sweetened beverages, but you may be surprised where else added sugars are making their way into your routine, such as store-bought sauces, dressings and pre-made soups. Take a peek at the nutrition label the next time you’re grocery shopping to see if sugar is listed on the ingredients. 

To make the job easier for you, we included some meal-prep tips at the beginning of the week for make-ahead breakfast, lunch and snack options. As with all meal plans, use this as a guide, but feel free to make adjustments as needed based on your routine and taste preferences. 

This 1,500-calorie meal plan has modifications for 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.

How Do Protein and Fiber Keep You Full?

Protein and fiber both play a role in keeping you full—but how? While both slow down your digestion, each has additional mechanisms. Research shows that when protein is digested, the hunger hormone ghrelin is suppressed while satiety hormones are released, which helps increase feelings of fullness. Fiber is digested slowly, meaning it takes longer to make its way through the digestive system, keeping us fuller for longer. Additionally, soluble fiber is fermented in the colon, forming short-chain fatty acids that increase the release of appetite-regulating peptides, which can also help improve satiety.

High-Protein & High-Fiber Foods to Focus On

• Beans
• Lentils
• Dairy 
• Eggs
• Poultry
• Fish and shellfish
• Meat
• Soy
• Seitan 
• Whole grains, such as oats, bulgur, farro, whole wheat and more
• Fruit
• Vegetables
• Nuts and seeds

How to Meal-Prep Your Week of Meals

1. Make Chicken Fajita Bowls to have for lunch on Days 2 through 5.
2. Prepare Sun-Dried Tomato & Feta Egg Bites to have for breakfast throughout the week. 
3. Make Quinoa & Chia Oatmeal Mix to have for breakfast throughout the week.
4. Make Peanut Butter-Oat Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (387 calories)

• 1 serving Sun-Dried Tomato & Feta Egg Bites 
• 1 medium apple
• 1 cup low-fat plain kefir

A.M. Snack (141 calories)

• 2 servings Peanut Butter-Oat Energy Balls 

Lunch (423 calories)

• 1 serving Loaded Cucumber & Avocado Sandwich
• ¼ cup blueberries

P.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Dinner (443 calories)

• 1 serving Smoky Collards & Shrimp with Cheesy Grits

Daily Totals: 1,520 calories, 60g fat, 97g protein, 160g carbohydrate, 32g fiber, 2,019mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.

Day 2

Breakfast (318 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 2 Tbsp. chopped walnuts
• ½ cup sliced strawberries

A.M. Snack (141 calories)

• 2 servings Peanut Butter-Oat Energy Balls 

Lunch (360 calories)

• 1 serving Chicken Fajita Bowls 
• 1 clementine

P.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Dinner (566 calories)

• 1 serving Chicken Parmesan & Quinoa Stuffed Peppers

Daily Totals: 1,512 calories, 52g fat, 96g protein, 175g carbohydrate, 32g fiber, 1,399mg sodium

Make it 2,000 calories: Increase to 4 energy balls at A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack, and add 1 serving Caprese Salad with Cherry Tomatoes to dinner.

Day 3

Breakfast (387 calories)

• 1 serving Sun-Dried Tomato & Feta Egg Bites 
• 1 medium apple
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (325 calories)

• 1 serving Chicken Fajita Bowls 

P.M. Snack (267 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries
• 2 servings Peanut Butter-Oat Energy Balls 

Dinner (404 calories)

• 1 serving Grilled Pork Tenderloin with Cherries
• 1 serving Roasted Garlic Butter Potatoes

Daily Totals: 1,514 calories, 51g fat, 89g protein, 186g carbohydrate, 31g fiber, 2,080mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 3 servings Peanut Butter-Oat Energy Balls at P.M. snack, and add 1 serving Massaged Kale Salad to dinner.

Day 4

Breakfast (318 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 2 Tbsp. chopped walnuts
• ½ cup sliced strawberries

A.M. Snack (212 calories)

• 3 servings Peanut Butter-Oat Energy Balls 

Lunch (325 calories)

• 1 serving Chicken Fajita Bowls 

P.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Dinner (520 calories)

• 1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce
• 1 serving Whole-Wheat Couscous with Parmesan & Peas

Daily Totals: 1,501 calories, 60g fat, 85g protein, 170g carbohydrate, 34g fiber, 1,798mg sodium

Make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add 1 cup low-fat plain kefir to A.M. snack, add 1 medium apple to lunch, and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 5

Breakfast (387 calories)

• 1 serving Sun-Dried Tomato & Feta Egg Bites 
• 1 medium apple
• 1 cup low-fat plain kefir

A.M. Snack (212 calories)

• 3 servings Peanut Butter-Oat Energy Balls 

Lunch (384 calories)

• 1 serving Chicken Fajita Bowls 
• 1 medium peach

P.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Dinner (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

Meal-Prep Tip: Reserve two servings Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for lunch on Days 6 and 7.

Daily Totals: 1,499 calories, 53g fat, 90g protein, 176g carbohydrate, 32g fiber, 1,987mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. chopped walnuts to P.M. snack, and add 1 serving Traditional Greek Salad to dinner.

Day 6

Breakfast (318 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 2 Tbsp. chopped walnuts
• ½ cup sliced strawberries

A.M. Snack (140 calories)

• ½ cup low-fat no-salt-added cottage cheese
• 1 medium peach

Lunch (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

P.M. Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blueberries

Dinner (409 calories)

• 1 serving Grilled Steak Salad with Corn, Cucumbers & Sweet Onion Dressing

Daily Totals: 1,506 calories, 76g fat, 84g protein, 133g carbohydrate, 30g fiber, 1,427mg sodium

Make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add a 1-oz. slice of whole-wheat baguette to dinner, and add 4 servings Peanut Butter-Oat Energy Balls as an evening snack. 

Day 7

Breakfast (387 calories)

• 1 serving Sun-Dried Tomato & Feta Egg Bites 
• 1 medium apple
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

P.M. Snack (42 calories)

• ½ cup blueberries

Dinner (555 calories)

• 1 serving Seared Halibut Fish Tacos with Cilantro Slaw
• 1 serving Slow-Cooker Cuban-Style Black Beans

Daily Totals: 1,505 calories, 51g fat, 84g protein, 188g carbohydrate, 32g fiber, 2,276mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain strained (Greek-style yogurt) and 2 servings Peanut Butter-Oat Energy Balls to P.M. snack.