5-Day High-Protein Meal Plan for Beginners, Created by a Dietitian

Fuel your week with this satisfying 5-day meal plan packed with protein and fiber to help you feel full and satisfied.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 5-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 85 grams of protein and 30 grams of fiber to support satiety.
• This plan prioritizes plant and animal proteins that fit into easy meals for beginners.

Getting enough protein each day is one of the best ways to feel full, energized and satisfied, and it doesn’t have to be complicated. This five-day high-protein meal plan for beginners will help you enjoy balanced, nourishing meals without spending hours in the kitchen. With super-simple recipes like one-skillet dinners, sheet-pan meals and quick microwaveable veggies and grains, this plan is perfect if you’re just beginning or want more no-fuss, satisfying weeknight meal ideas. Let’s get started!

Day 1

Daily totals: 1,807 calories, 80 g fat, 97 g protein, 190 g carbohydrates, 46 g fiber, 1,125 mg sodium

Breakfast (428 calories)

Lunch (381 calories)

Dinner (437 calories)

• Serve with 1 serving Microwaved Fresh Green Beans

Snacks

To make it 1,500 calories: Omit evening snack.

To make it 2,000 calories: Add 1 cup steamed frozen edamame for an afternoon snack.

Meal-Prep Tips

• Make a batch of High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on Days 1 through 4.
• Prep the Vegan Superfood Grain Bowls for lunch on Days 1 and 3.

Day 2

Daily totals: 1,804 calories, 89 g fat, 100 g protein, 163 g carbohydrates, 40g fiber, 1,517 mg sodium

Breakfast (428 calories)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (437 calories)

• Serve with 1 serving Microwaved Fresh Green Beans

Dinner (381 calories)

• Serve with ¾ cup cooked quinoa

Snacks

• 1 serving 2-Ingredient Peanut Butter Banana Ice Cream (315 calories)

To make it 1,500 calories: Omit evening snack.

To make it 2,000 calories: Add 1 cup steamed frozen edamame for an afternoon snack.

Meal-Prep Tips

• Save a serving of One-Skillet Cheesy Ground Chicken Pasta and Microwaved Fresh Green Beans to enjoy for lunch on Day 2.

• Cook 2 cups quinoa to have for Days 2 and 3.

Day 3

Daily totals: 1,805 calories, 88 g fat, 102 g protein, 188 g carbohydrates, 50 g fiber, 1,684 mg sodium

Breakfast (428 calories)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

Dinner (471 calories)

• Serve with 1 cup cooked quinoa

Snacks

• 1 cup sliced red bell pepper and 2 tablespoons hummus (98 calories)
• 1 serving Hard-Boiled Egg & Almonds (181 calories)
• 1 serving Yogurt with Blueberries and Honey (196 calories)

To make it 1,500 calories: Omit morning snack and afternoon snack.

To make it 2,000 calories: Add 2 Tbsp. hummus (for a total of 4 Tbsp.) to morning snack and add 1 oz. dark chocolate (70%-85%) to evening snack.

Day 4

Daily totals: 1,845 calories, 98 g fat, 85 g protein, 152 g carbohydrates, 46 g fiber, 1,237 mg sodium

Breakfast (428 calories)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (416 calories)

Dinner (551 calories)

• Serve with 1 serving Fresh Sweet Corn Salad

Snacks

• 1 serving Hard-Boiled Egg & Almonds (181 calories)
• 1 oz. dark chocolate (70%-85%) (170 calories)

To make it 1,500 calories: Omit afternoon snack and evening snack.

To make it 2,000 calories: Add 1 oz. whole-wheat crackers to afternoon snack and add 1 small banana to evening snack.

Meal-Prep Tips

• Prep the High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette for lunch on Days 4 and 5.

Day 5

Daily totals: 1,794 calories, 96 g fat, 100 g protein, 142 g carbohydrates, 30 g fiber, 1,541 mg sodium

Breakfast (344 calories)

Lunch (416 calories)

• 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

Dinner (522 calories)

Snacks

• 1 serving High-Fiber Guacamole Snack Jar (168 calories)
• 1 serving Yogurt with Blueberries and Honey (196 calories)

To make it 1,500 calories: Swap breakfast sandwich for 1 serving Egg, Spinach & Cheddar Breakfast Sandwich and omit evening snack.

To make it 2,000 calories: Add 1 cup edamame to morning snack and add ½ cup fresh raspberries to evening snack.

Frequently asked Questions

Is it OK to mix and match meals if there’s one I don’t like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out some of our other delicious high-protein dinner recipes.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 344 to 428 calories, while the lunches span 381 to 437 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a 1,200-calorie modification?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.

Health Benefits of a High-Protein Diet

Eating enough protein is one of the best ways to feel full and satisfied. When your meals are low in protein, you’ll likely find yourself feeling hungry soon after eating and reaching for extra snacks throughout the day. Research shows that eating enough protein may help your body release appetite-regulating hormones, and provide satiety. Unfortunately, many people fall short. Studies suggest about 40% of Americans aren’t meeting their daily protein needs.

Adding more high-protein foods to your diet doesn’t have to be complicated or high-cost. This plan makes it easy, with beginner-friendly ideas like canned beans, edamame, eggs, yogurt and other budget-friendly proteins that require little to no prep. Since they’re packed with plenty of fiber-rich ingredients, the meals in this plan can help slow down digestion and support healthy blood sugar levels. Together, this protein-and-fiber combo will help you feel your best while keeping meals simple and satisfying.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.