1,400-Calorie Meal Plan, Created by a Dietitian: High-Protein

Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier.

In this 1,400-calorie meal plan, high-protein foods, like salmon, chicken, edamame, eggs and chickpeas, fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits, whole grains and healthy fats—these tasty meals and snacks come together to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long.

Be sure to catch the helpful meal-prep tips that outline the steps you can take to help make the upcoming week easier.

How to Meal-Prep for Your Week of Meals

1. Make the Chicken Quinoa Bowl with Olives & Cucumber and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5.
2. Prep 2 servings of the Peanut-Butter Protein Overnight Oats recipe through Step 1 and refrigerate to have for breakfast on Days 2 and 3.
3. Hard-boil and refrigerate 2 eggs to have for breakfast in the Egg Salad Avocado Toast recipe on Days 4 and 5.

Day 1

Breakfast (407 calories, 33 g protein)

• 1 serving Broccoli & Parmesan Cheese Omelet

A.M. Snack (62 calories, 1 g protein)

• 1 medium orange

Lunch (402 calories, 16 g protein)

• 1 serving Butternut Squash Soup with Avocado & Chickpeas

P.M. Snack (84 calories, 2 g protein)

• 2 kiwis

Dinner (432 calories, 29 g protein)

• 1 serving Citrus Poached Salmon with Asparagus
• 1 cup Easy Brown Rice

Meal-Prep Tip: Consider making a double batch of Easy Brown Rice so you'll have enough to have for dinner on Day 2.

Daily Totals: 1,387 calories, 80 g protein, 176 g carbohydrates, 28 g fiber, 42 g fat, 1,605 mg sodium

Day 2

Breakfast (368 calories, 13 g protein)

• 1 serving Peanut-Butter Protein Overnight Oats

A.M. Snack (45 calories, 1 g protein)

• 1 kiwi

Lunch (519 calories, 34 g protein)

• 1 serving Chicken Quinoa Bowl with Olives & Cucumbers

Dinner (471 calories, 11 g protein)

• 1 serving Vegan Coconut Chickpea Curry

Daily Totals: 1,403 calories, 59 g protein, 170 g carbohydrates, 27 g fiber, 55 g fat, 1,160 mg sodium

Day 3

Breakfast (368 calories, 13 g protein)

• 1 serving Peanut-Butter Protein Overnight Oats

A.M. Snack (64 calories, 1 g protein)

• 1 cup raspberries

Lunch (519 calories, 34 g protein)

• 1 serving Chicken Quinoa Bowl with Olives & Cucumber

P.M. Snack (84 calories, 2 g protein)

• 2 medium kiwis

Dinner (348 calories, 24 g protein)

• 1 serving Ginger-Soy Beef Noodle Bowls

Daily Totals: 1,383 calories, 75 g protein, 159 g carbohydrates, 30 g fiber, 52 g fat, 1,424 mg sodium

Day 4

Breakfast (230 calories, 11 g protein)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (118 calories, 7 g protein)

• 1 cup raspberries
• 1/4 cup nonfat plain Greek yogurt
• 1 tsp. honey

Top raspberries with yogurt and honey.

Lunch (519 calories, 34 g protein)

• 1 serving Chicken Quinoa Bowl with Olives & Cucumber

P.M. Snack (62 calories, 1 g protein)

• 1 medium orange

Dinner (464 calories, 36 g protein)

• 1 serving Spicy Jerk Shrimp
• 1/2 cup Easy Brown Rice

Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.

Daily Totals: 1,393 calories, 89 g protein, 147 g carbohydrates, 27 g fiber, 51 g fat, 1,527 mg sodium

Day 5

Breakfast (230 calories, 11 g protein)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (42 calories, 1 g protein)

• 1 kiwi

Lunch (519 calories, 34 g protein)

• 1 serving Chicken Quinoa Bowl with Olives & Cucumber

P.M. Snack (64 calories, 1 g protein)

• 1 cup raspberries

Dinner (553 calories, 30 g protein)

• 1 serving Taco Spaghetti Squash Boats

Daily Totals: 1,408 calories, 77 g protein, 101 g carbohydrates, 28 g fiber, 80 g fat, 1,735 mg sodium

Day 6

Breakfast (315 calories, 27 g protein)

• 1 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. sliced almonds
• 1 tsp. honey

Top raspberries with yogurt, almonds and honey.

A.M. Snack (84 calories, 2 g protein)

• 2 kiwis

Lunch (387 calories, 14 g protein)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (200 calories, 16 g protein)

• 2 cups edamame (in pods), sprinkled with coarse sea salt to taste

Dinner (416 calories, 41 g protein)

• 1 serving Garlic-Lime Pork with Farro & Spinach
• 2 servings Tangy Broccoli with Almonds

Daily Totals: 1,401 calories, 99 g protein, 167 g carbohydrates, 46 g fiber, 42 g fat, 1,310 mg sodium

Day 7

Breakfast (231 calories, 8 g protein)

• 1 serving Two-Ingredient Banana Pancakes
• 3/4 cup raspberries
• 1 Tbsp. maple syrup

A.M. Snack (187 calories, 24 g protein)

• 1 cup nonfat plain Greek yogurt with 3/4 cup raspberries and 1 tsp. honey

Lunch (325 calories, 18 g protein)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (232 calories, 6 g protein)

• 1 slice whole-wheat bread, toasted
• 1/2 avocado, mashed

Top toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.

Dinner (422 calories, 27 calories)

• 1 serving Salmon Tacos with Pineapple Salsa
• 1 serving Broiled Mango to enjoy after dinner

Daily Totals: 1,397 calories, 83 g protein, 156 g carbohydrates, 36 g fiber, 52 g fat, 1,788 mg sodium.

WATCH: How to Make High-Protein Taco Spaghetti Squash Boats