Enjoy an entire month of simple high-protein recipes in this meal plan for beginners.
Recipes from left to right: Morgan Hunt Glaze, Jen Causey, Brie Goldman.
Youll find several slow-cooker recipes, leftovers callouts and one-pot meals for easy cleanup.
Photo:Recipes from left to right: Morgan Hunt Glaze, Jen Causey, Brie Goldman. EatingWell design.
Each day provides an average of 104grams of protein.
Whileproteinis well known for its role in supporting healthy muscles, thats not its only function.
Protein is present in every cell in the human body.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Though its not the focus of this plan, we didnt forget about fiber.
Its an important nutrient with manyhealth benefitsfrom better blood sugar, improved heart health and a healthier gut.
Each day provides an average of 37grams of fiber.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (215 calories)
Lunch (409 calories)
P.M. Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and omit evening snack.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
Jacob Fox
natural peanut butter as an evening snack.
Day 3
A.M.
Snack (245 calories)
P.M. Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and omit chopped walnuts at A.M. snack.
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Day 4
P.M. Daily Totals:1,821 calories, 79g fat, 100g protein, 197g carbohydrate, 52g fiber, 2,191mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and change P.M. snack to 1 medium banana.
Day 6
A.M. Make it 1,500 calories:Omit almonds at A.M. snack and omitGrilled Zucchini & Squashat dinner.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and omit orange at P.M. snack.
Daily Totals:1,815 calories, 73g fat, 104g protein, 194g carbohydrate, 44g fiber, 1,135mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.
Day 9
Breakfast (564 calories)
A.M.
Snack (198 calories)
Lunch (407 calories)
P.M. Make it 1,500 calories:OmitPineapple Green Smoothieat breakfast.
Make it 2,000 calories:Add 1 medium banana with 1 Tbsp.
natural peanut butter as an evening snack.
Day 10
A.M. Make it 1,500 calories:Omit hard-boiled egg at A.M. snack and omitPistachio & Peach Toastat evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp.
natural peanut butter to breakfast.
Day 11
A.M.
Snack (177 calories)
P.M. Make it 2,000 calories:Add 1 small banana with 1 Tbsp.
natural peanut butter as an evening snack.
Day 12
A.M. Make it 2,000 calories:Add 1 clementine to P.M. snack and add 1 servingTraditional Greek Saladto dinner.
Day 14
A.M.
Snack (193 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 1,500 calories:Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
Day 16
Breakfast (443 calories)
A.M.
Snack (131 calories)
Lunch (426 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 plum and omit yogurt and walnuts at P.M. snack.
Daily Totals:1,775 calories, 58g fat, 116g protein, 208g carbohydrate, 30g fiber, 1,493mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Day 19
P.M. Daily Totals:1,820 calories, 84g fat, 112g protein, 162g carbohydrate, 30g fiber, 1,481mg sodium.
Make it 1,500 calories:OmitLemon-Blueberry Granolaat breakfast and change A.M. snack to 1 large pear.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 1,500 calories:OmitLemon-Blueberry Granolaat breakfast and reduce to 34 cup edamame at A.M. snack.
Day 21
A.M. Make it 1,500 calories:OmitLemon-Blueberry Granolaat breakfast and change A.M. snack to 1 plum.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack.
Snack (145 calories)
Lunch (493 calories)
P.M. Make it 1,500 calories:Omit yogurt at A.M. snack and omit almonds at lunch.
Day 23
Breakfast (382 calories)
A.M. Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to 1 large pear.
Day 26
A.M. Daily Totals:1,787 calories, 74g fat, 107g protein, 187g carbohydrate, 40g fiber, 2,197mg sodium.
Make it 1,500 calories:Change A.M. snack to 13 cup blueberries.
Day 27
Lunch (518 calories)
P.M. Make it 1,500 calories:Omit edamame at lunch and change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium peach to P.M. snack.
Day 30
A.M. Make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast and increase to 2 Tbsp.
chopped walnuts at P.M. snack.
If you would like to eat the same breakfast or lunch every day, go for it.
We no longer provide modifications for 1,200-calorie days in our meal plans.
High-Protein Foods to Focus On:
What Happens If I Dont Eat Enough Protein?
Though many of us get plenty of protein, some of us are missing the mark.
If youre regularly not eatingenough protein, you may notice a few negative health impacts.
Protein needs depend on various factors such as age, sex and activity level.
Its recommended to get 10% to 35% of total daily calories from protein.
If youre planning to up your protein intake, aim for the higher end of that range.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
National Library of Medicine.
United States Department of Agriculture.
Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
