Want to eat more protein and more fiber without cooking every single meal? This free 7 day high protein high fiber meal plan does the planning for you. Every day comes in around 1,500 calories, 120g protein and 25g+ fiber, with easy dinners, leftovers for lunch and quick no-cook meals and snacks.
Why protein and fiber together?
In the fall of 2023 I started working with a trainer, who taught me to eat more protein and aim for 25 to 35 grams of fiber a day. Pairing the two is what keeps me full until my next meal.
Protein helps you feel fuller and, along with strength training, helps you hold on to muscle as you age. Fiber keeps things moving and supports steadier blood sugar. In one study, people eating about 35 grams of fiber a day had lower blood sugar than people eating 19 grams.
And no, I'm not against carbs! Oats, beans, sweet potatoes and fruit are a big part of how you get your fiber in.
Downloaded a free printable PDF version!
Keep reading below to see our full 1 week meal plan or you can grab your free printable below by signing up for our easy high protein recipes email list.
What's inside the free meal plan
- A full 7 day menu with breakfast, lunch, a snack and dinner every day
- Calories, protein and fiber listed for every meal and every day
- Quick no-cook meals and snacks you can put together in minutes
- Easy dinners that double for the family, with leftovers for lunch
- A printable daily macro tracker for calories, protein, carbs, fat, fiber and water
How the plan works
Here's the truth: I don't cook every meal. Most days I make dinner, eat the leftovers for lunch, and put together quick plates and snack boxes the rest of the time. I often meal prep on Sundays too, so I cook less during busy weekdays. That's exactly how this plan works.
My trainer had me eating around 1,500 calories a day to lose weight, but the right number for you depends on your activity level, age, gender and more. Think of this plan as a starting point and adjust it to fit you.
Your 7 day high protein high fiber meal plan
Each day is about 1,500 calories, 120g protein and 25g+ fiber. Linked meals are recipes here on the blog, and the no-cook meals are below the plan.
Sunday (1,400 cal · 131g protein · 34g fiber)
- Breakfast: Raspberry Protein Smoothie · 304 cal · 27g protein · 10g fiber
- Lunch: Rotisserie Chicken Chickpea Salad · 435 cal · 43g protein · 9g fiber
- Snack: Apple + PB Yogurt Dip · 220 cal · 20g protein · 5g fiber
- Dinner: Healthy Slow Cooker Turkey Chili bowl with toppings · 442 cal · 40g protein · 9.5g fiber
Monday (1,445 cal · 130g protein · 32g fiber)
- Breakfast: Egg + Berry Toast Plate · 349 cal · 31g protein · 9g fiber
- Lunch: Turkey Chili bowl (leftovers) · 442 cal · 40g protein · 9.5g fiber
- Snack: Apple + PB Yogurt Dip · 220 cal · 20g protein · 5g fiber
- Dinner: Sweet Potato Ground Turkey Skillet · 433 cal · 38g protein · 8g fiber
Tuesday (1,445 cal · 120g protein · 34g fiber)
- Breakfast: Cottage Cheese Overnight Oats · 332 cal · 21g protein · 7g fiber
- Lunch: Tuna Chickpea Plate · 310 cal · 37g protein · 7.5g fiber
- Snack: Hummus Protein Box · 318 cal · 24g protein · 6.5g fiber
- Dinner: Sheet Pan Chicken and Vegetables with chickpeas + quinoa · 486 cal · 38g protein · 12.5g fiber
Wednesday (1,450 cal · 123g protein · 32g fiber)
- Breakfast: Blueberry Peanut Butter Smoothie · 325 cal · 29g protein · 7.5g fiber
- Lunch: Sheet Pan Chicken (leftovers) · 486 cal · 38g protein · 12.5g fiber
- Snack: Apple + PB Yogurt Dip · 220 cal · 20g protein · 5g fiber
- Dinner: Taco Stuffed Sweet Potatoes · 421 cal · 35g protein · 7g fiber
Thursday (1,465 cal · 117g protein · 32g fiber)
- Breakfast: Raspberry Protein Smoothie · 304 cal · 27g protein · 10g fiber
- Lunch: Taco Stuffed Sweet Potato (leftovers) · 421 cal · 35g protein · 7g fiber
- Snack: Hummus Protein Box · 318 cal · 24g protein · 6.5g fiber
- Dinner: High Protein Corn Chowder + side salad · 424 cal · 31g protein · 8g fiber
Friday (1,420 cal · 118g protein · 29g fiber)
- Breakfast: Overnight Oats with Yogurt and Chia (berry) · 276 cal · 16g protein · 7g fiber
- Lunch: Corn Chowder + side salad (leftovers) · 424 cal · 31g protein · 8g fiber
- Snack: Edamame + String Cheese and Apple + PB Yogurt Dip · 364 cal · 35g protein · 9.5g fiber
- Dinner: Southwestern Chicken Salad over greens · 354 cal · 35g protein · 5g fiber
Saturday (1,465 cal · 130g protein · 30g fiber)
- Breakfast: Egg + Berry Toast Plate · 349 cal · 31g protein · 9g fiber
- Lunch: Southwestern Chicken Salad (leftovers) · 354 cal · 35g protein · 5g fiber
- Snack: Hummus Protein Box · 318 cal · 24g protein · 6.5g fiber
- Dinner: Turkey Chili bowl (from the freezer) · 442 cal · 40g protein · 9.5g fiber
These numbers are estimates and change with brands, so check your labels.
Quick no-cook meals and snacks
These are the meals I put together when I don't feel like cooking. Each one takes about 5 minutes.
Egg + Berry Toast Plate (349 cal · 31g protein · 9g fiber): 2 eggs scrambled with ½ cup liquid egg whites, 1 slice high fiber whole grain bread (about 5g fiber a slice) and ½ cup raspberries.
Rotisserie Chicken Chickpea Salad (435 cal · 43g protein · 9g fiber): 4 oz shredded rotisserie chicken breast, 2 cups from a chopped salad kit with half the dressing, and ½ cup rinsed chickpeas.
Tuna Chickpea Plate (310 cal · 37g protein · 7.5g fiber): 1 can tuna in water stirred with 2 tablespoon Greek yogurt and a little mustard, ½ cup rinsed chickpeas, and cucumber slices and cherry tomatoes.
Hummus Protein Box (318 cal · 24g protein · 6.5g fiber): 2 oz deli turkey, 1 hard boiled egg, ¼ cup hummus, and 1 cup baby carrots and snap peas.
Edamame + String Cheese (144 cal · 15g protein · 4g fiber): ½ cup shelled edamame (microwaved from frozen with a sprinkle of sea salt) and 1 light string cheese.
Apple + PB Yogurt Dip (220 cal · 20g protein · 5g fiber): ¾ cup nonfat Greek yogurt stirred with 1 tablespoon peanut butter powder and cinnamon, with 1 sliced apple for dipping.
Dinner add-ons
- Chili bowl: top 1 serving with 2 tablespoon Greek yogurt, 2 tablespoon shredded cheddar and ¼ avocado.
- Sheet pan chicken: toss a can of rinsed chickpeas on the pan with the veggies, then serve each plate with ½ cup cooked quinoa.
- Corn chowder: serve with a side salad (2 cups greens, 1 tablespoon light dressing).
- Southwestern chicken salad: serve over 2 cups mixed greens.
Gluten free? The recipes in this plan are naturally gluten free. I didn't plan it that way, I just eat as many whole foods as I can! For the no-cook meals, use gluten free bread on the toast plate and skip any croutons in the salad kit. Check the labels on oats, taco seasoning, protein powder and deli turkey too.
Download a free PDF printable!
Want it all on one page? Grab the free printable PDF with the full week, the no-cook meals and a daily macro tracker for your fridge.
FAQ's
How much protein and fiber is in this meal plan? About 120g protein and 25g+ fiber a day, at around 1,500 calories.
Do I have to cook every meal? No. You cook dinner, eat the leftovers for lunch, and the rest are quick no-cook meals and snacks.
Can I feed my family with it? Yes. Most of the dinners are easy to double, so everyone eats and you still have leftovers for lunch.
Is it low carb? No, it's macro balanced, with protein, carbs and healthy fats every day.
It's a Whole Lotta Yum! Jen
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