7-Day High-Protein Meal Plan for Summer

Every cell in your body needs protein. From muscle growth to digestion to skin health, the protein you eat goes directly to maintaining the health of your body. There are 20 different amino acids that make up proteins. Your body can produce 11 amino acids, but the remaining nine must be consumed through food and are called "essential amino acids." Protein sources containing all nine essential amino acids include meat, fish, eggs, dairy and soy products, such as tofu and edamame.

Another benefit of protein is it helps keep you full for longer. Along with fiber, protein reduces digestion speed and, therefore, helps keep you full and satisfied. During summer, when fruits and vegetables are plentiful, it's easy to hit your fiber goals. Choose whole grains, such as brown rice and whole-wheat bread, over refined carbohydrates, such as white bread and white pasta, to give an even bigger fiber—and satiety—bump.

Why This Meal Plan Is Great for You

This plan includes all our summer favorites, such as tomatoes, peppers, zucchini, berries and herbs, plus lean proteins, whole grains and dairy. Each day has at least 75 grams of protein and 25 grams of fiber.

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 to Meal-Prep Your Week of Meals:

1. Make 3 servings of the Berry-Kefir Smoothie for Days 1 through 3.
2. Prepare 3 servings of Blueberry-Banana Overnight Oats to have for breakfast on Days 4 through 6.
3. Make Tangy Chicken Salad with Grapes for lunch on Days 5 through 7.

Day 1

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (153 calories)

• 1 medium cucumber
• 2 tablespoons Homemade Ranch Dressing

Lunch (432 calories)

• 1 serving Avocado Tuna Spinach Salad

P.M. Snack (200 calories)

• 1 cup edamame in pods

Dinner (422 calories)

• 1 serving One-Pot Garlicky Shrimp & Broccoli
• 2 servings Basic Quinoa

Daily Totals: 1,511 calories, 85 g protein, 137 g carbohydrates, 30 g fiber, 74 g fat, 1,358 mg sodium

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1 slice whole-wheat bread to lunch, increase A.M. snack to 3 Tbsp. ranch dressing and increase P.M. snack to 2 cups edamame.

Day 2

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (175 calories)

• 1 medium red bell pepper
• 1/3 cup hummus

Lunch (404 calories)

• 1 serving Quinoa Deli Salad

P.M. Snack (317 calories)

• 1/3 cup unsalted dry-roasted almonds
• 5 dried apricots

Dinner (307 calories)

• 1 serving Chicken & Zucchini Casserole

Daily Totals: 1,507 calories, 85 g protein, 142 g carbohydrates, 33 g fiber, 75 g fat, 1,501 mg sodium

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to 1/2 cup hummus at A.M. snack, add 1 slice whole-wheat bread to lunch, increase to 1/2 cup dried apricots at P.M. snack and add 1/2 cup brown rice to dinner.

Day 3

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (200 calories)

• 1 cup edamame in pods

Lunch (526 calories)

• 1 serving Chicken Club Wraps

P.M. Snack (217 calories)

• 1 large banana
• 1 tablespoon peanut butter

Dinner (251 calories)

• 1 serving Roasted Cauliflower Steak & Spanakopita Melts

Meal-Prep Tip: Use the remaining cauliflower for cauliflower rice for Day 4 dinner. Prepare 3 servings of Blueberry-Banana Overnight Oats to have for breakfast tomorrow and on Days 5 and 6.

Daily Totals: 1,498 calories, 83 g protein, 157 g carbohydrates, 36 g fiber, 66 g fat, 1,481 mg sodium

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to 2 cups of edamame at A.M. snack and increase to 2 1/2 tablespoons peanut butter at P.M. snack.

Day 4

Breakfast (285 calories)

• 1 serving Blueberry-Banana Overnight Oats

A.M. Snack (128 calories)

• 1 medium cucumber
• 1/4 cup hummus

Lunch (371 calories)

• 1 serving Salmon-Stuffed Avocado
• 1 hard-boiled egg

P.M. Snack (349 calories)

• 1 large pear
• 1/3 cup walnut halves

Dinner (374 calories)

1 serving Cauliflower Rice-Stuffed Peppers

Daily Totals: 1,507 calories, 76 g protein, 137 g carbohydrates, 33 g fiber, 81 g fat, 1,375 mg sodium

To make it 2,000 calories: Add 2 scrambled eggs to breakfast, add 2 oz. Cheddar cheese to A.M. snack and add Basic Green Salad with Vinaigrette to dinner.

Day 5

Breakfast (285 calories)

• 1 serving Blueberry-Banana Overnight Oats

A.M. Snack (24 calories)

• 1 medium cucumber

Lunch (385 calories)

• 1 serving Tangy Chicken Salad with Grapes
• 1 clementine

P.M. Snack (200 calories)

• 1 cup edamame in pods

Dinner (598 calories)

• 1 serving Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette

Meal-Prep Tip: Refrigerate 2 servings of the Tangy Chicken Salad with Grapes to have for lunch on Days 6 and 7.

Daily Totals: 1,491 calories, 94 g protein, 124 g carbohydrates, 28 g fiber, 61 g fat, 1,468 mg sodium

To make it 2,000 calories: Add 2 scrambled eggs to breakfast, add 1 medium red bell pepper and 2 Tbsp. ranch dressing to A.M. snack and increase to 2 cups of edamame at P.M. snack.

Day 6

Breakfast (285 calories)

• 1 serving Blueberry-Banana Overnight Oats

A.M. Snack (230 calories)

• 1 cup low-fat plain Greek yogurt
• 1 cup raspberries

Lunch (350 calories)

• 1 serving Tangy Chicken Salad with Grapes

P.M. Snack (206 calories)

• 1/4 cup unsalted dry-roasted almonds

Dinner (455 calories)

• 1 serving Loaded Vegetable Quiche

Daily Totals: 1,525 calories, 92 g protein, 124 g carbohydrates, 27 g fiber, 80 g fat, 1,216 mg sodium

To make it 2,000 calories: Add 1/3 cup chopped walnuts to breakfast, add 1 Tbsp. honey to A.M. snack, add 1 slice whole-wheat bread to lunch and increase P.M. snack to 1/3 cup unsalted dry-roasted almonds.

Day 7

Breakfast (366 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 slice whole-wheat toast

A.M. Snack (315 calories)

• 1 medium banana
• 2 tablespoons peanut butter

Lunch (385 calories)

• 1 serving Tangy Chicken Salad with Grapes
• 1 clementine

P.M. Snack (195 calories)

• 3 cups air-popped popcorn
• 1 tablespoon melted butter

Dinner (262 calories)

• 1 serving Tofu Poke

Daily Totals: 1,522 calories, 86 g protein, 119 g carbohydrates, 25 g fiber, 81 g fat, 1,998 mg sodium

To make it 2,000 calories: Add 2 clementines to breakfast, add 1/3 cup unsalted peanuts to P.M. snack and add 1/2 cup brown rice to dinner.