Up your energy levels with this 7-day high-protein meal plan that helps keep you fueled for the day.
Greg Dupree and Antonis Achilleos.
Feeling more energized can be as simple as enjoying balanced, protein-packed meals throughout the day.
Photo:Greg Dupree and Antonis Achilleos. EatingWell design.
This high-protein meal plan will help keep you satiated with every meal and snack.
Why does protein keep you energized, you ask?
Read on for the details on the plan to help you feel your best, whatever the week holds.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Feel free to adjust this plan to best meet your needs.
Your body gets the energy it needs from calories, which are units of energy found in foods.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Victor Protasio
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Day 2
Breakfast (424 Calories)
A.M. To make it 2,000 calories: Add 1 Tbsp.
natural peanut butter to A.M. snack and add 1 Tbsp.
Jen Causey
walnuts to P.M. snack.
Day 3
Jen Causey
Breakfast ( 391 Calories)
A.M. To make it 2,000 calories: Add 2 Tbsp.
sliced almonds to A.M. snack and have 1 servingDark Chocolate Cashew Clustersas an evening snack.
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
To make 2,000 calories: Add 12 cup plain Greek yogurt to A.M snack and add 2 Tbsp.
almonds to P.M. snack.
natural peanut butter to A.M. snack and add 12 cupBasic Quinoato lunch.
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
To make it 2,000 calories: Add 1 medium apple to breakfast and 12 avocado to lunch.
How to Meal-Prep Your Week of Meals
Frequently Asked Questions
Yes!
This meal plan is meant to serve as a framework for a high-protein eating plan.
Jason Donnelly
It doesnt need to be followed exactly to reap the benefits.
For more inspiration, check out theseOur 20 Most Popular High-Protein Dinner Recipes.
Definitely, its fine to eat the same breakfast or lunch every day.
Ali Redmond
Each breakfast ranges from 322 to 549 calories while each lunch spans 402 to 606 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
