7 Day High-Protein High-Fiber Diet Meal Plan

A free, 7-day high protein, high fiber diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7 Day High-Protein High-Fiber Diet Meal Plan

Following a meal plan that is high in protein and fiber is one of the easiest ways to feel better without overthinking your diet. These two nutrients together help keep you full longer, so you’re less likely to snack or overeat througout the day.

Protein helps build muscle and keeps you energized. Fiber helps with digestion and prevents blood sugar ups and downs. Together, they help you feel full longer and keep your energy steady.

A high-protein, high-fiber diet can help with weight control, digestion, and heart health without feeling restrictive. It’s more about choosing filling foods than cutting things out.

Why High Protein?

As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!

To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat in a day, this article may be helpful.

How It Works

If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.

Note

Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Buy the Skinnytaste meal planner here:

High Protein Diet Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.

MONDAY (1/19)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl (recipe x 2)
D: Spaghetti Squash Enchilada Bowls with ¼ low fat plain Greek yogurt and Fiesta Bean Salad

Total Calories: 1,463* Protein: 123g Fiber: 28.5g

TUESDAY (1/20)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl
D: 1 ½ cups Turkey White Bean Pumpkin Chili with Cornbread Muffins
Total Calories: 1,485* Protein: 146g Fiber: 29g

WEDNESDAY (1/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Air Fryer Steak with a Baked Sweet Potato with 2 teaspoons butter and String Beans with Garlic and Oil

Total Calories: 1,444* Protein: 126g Fiber: 27g

THURSDAY (1/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Chicken Scampi and Arugula Salad

Total Calories: 1,472* Protein: 132.5g Fiber: 25.5g

FRIDAY (1/23)
B: Carrot Banana Protein Smoothie with ¼ cup low fat plain Greek yogurt
L: Tuna Egg Salad wrap with a whole wheat low carb tortilla and an orange
D: Mediterranean Sea Bass with Quinoa and 1 cup steamed broccoli
Total Calories: 1,409* Protein: 125g Fiber: 46g

SATURDAY (1/24)
B: Apple Chia Pudding with Peanut Butter (recipe x 2)
L: White Bean Soup with Sausage (recipe x 2) and 2 ounces sourdough bread
D: DINNER OUT

Total Calories: 846* Protein: 63.5g Fiber: 19g

SUNDAY (1/25)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado and Pico de Gallo
L: White Bean Soup with Sausage and 2 ounces sourdough bread
D: Spatchcock Chicken with Sweet Potatoes

Total Calories: 1,405* Protein: 125g Fiber: 32g

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs.

*Google doc