7-Day High-Protein Meal Plan to Have More Energy

Feeling more energized can be as simple as enjoying balanced, protein-packed meals throughout the day. This high-protein meal plan will help keep you satiated with every meal and snack. Why does protein keep you energized you ask? Since it takes more time to break down, pairing carbs and protein help keep your energy levels more stable for longer and prevent crashes throughout the day. Read on the details for the plan to help you feel your best, whatever the week holds.

Why This Plan Is Great for You

Protein is an essential nutrient that plays a major role in many functions in your body from supporting your immune system to repairing muscle tissue. Whether your goals are to keep your body strong or just to stay satisfied all day, this high-protein meal plan will help you achieve your health goals. We set this plan to include at least 80 grams of protein per day, a level at which most people would meet their needs. However, daily protein needs vary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.

Our body gets the energy it needs from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you’re running on empty. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Day 1

Breakfast (549 Calories)

A.M. Snack ( 112 Calories)

• ½ cup of plain greek yogurt
• ½ cup of raspberries

Lunch (463 Calories)

P.M Snack (239 Calories)

Dinner (445 Calories)

Daily Totals: 1,808 calories, 101g fat, 23g saturated fat, 102g protein, 125g carbohydrate, 29g fiber, 2,253 mg sodium

To make 1,500 calories: Remove avocado from lunch and skip morning snack

To make 2,000 calories: Add another egg to breakfast and 1 serving of Dark Chocolate Cashew Clusters for evening snack

Day 2

Breakfast (424 Calories)

A.M. Snack (155 Calories)

Lunch (559 Calories)

P.M Snack (264 Calories)

Dinner (426 Calories)

Daily Totals: 1,828 calories, 78g fat, 19g saturated fat, 85g protein, 219g carbohydrate, 36g fiber, 1,398 mg sodium

To make 1,500 calories: Skip A.M. snack

To make 2,000 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 tablespoon of walnuts to P.M. snack

Day 3

Breakfast ( 391 Calories)

A.M. Snack (112 Calories)

• ½ cup of plain greek yogurt
• ½ cup of raspberries

Lunch (559 Calories)

P.M Snack ( 137 Calories)

• 1 medium banana
• 1 tablespoons of natural peanut butter

Dinner (601 Calories)

Daily Totals: 1,801 calories, 76g fat, 18g saturated fat, 96g protein, 201g carbohydrate, 39g fiber, 1,832 mg sodium

To make 1,500 calories: Skip salad at lunch and peanut butter at A.M snack

To make 2,000 calories:  Add 2 tablespoons of sliced almonds to A.M. snack and 1 serving of Dark Chocolate Cashew Clusters for evening snack

Day 4

Breakfast (416 Calories)

A.M Snack (202 Calories)

Lunch (559 Calories)

P.M Snack (264 Calories)

Dinner (384 Calories)

Daily Totals: 1,775 calories, 67g fat, 13g saturated fat, 80g protein, 247g carbohydrate, 35g fiber, 1,819 mg sodium

To make 1,500 calories: Skip P.M. snack

To make 2,000 calories: Add ½ cup of greek yogurt to A.M snack and 2 tablespoon of almonds to P.M. snack

Day 5

Breakfast ( 322 Calories)

A.M. Snack (208 Calories)

• ½ cup of plain yogurt
• ½ cup of raspberries
• 1 tablespoon of natural peanut butter

Lunch (402 Calories)

P.M Snack ( 290 Calories)

Dinner (453 Calories)

Evening Snack (140 calories)

Daily Totals: 1,815 calories, 99g fat, 29g saturated fat, 98g protein, 160g carbohydrate, 26g fiber, 2,336mg sodium

To make 1,500 calories: Skip P.M. snack

To make 2,000 calories: Add another tablespoon to natural peanut butter to morning snack and ½ cup of  Basic Quinoa to lunch

Day 6

Breakfast ( 322 Calories)

A.M. Snack (155 Calories)

Lunch (500 Calories)

P.M Snack (256 Calories)

• ½ cup of cottage cheese
• 1 medium pear
• 1 tablespoon of almonds

Dinner (319 Calories)

Evening Snack (202 calories)

Daily Totals: 1,752 calories, 55g fat, 13g saturated fat, 96g protein, 244g carbohydrate, 39g fiber, 2,134 mg sodium

To make 1,500 calories: Skip evening snack

To make 2,000 calories: Add 1 medium apple to breakfast and ½ avocado to lunch

Day 7

Breakfast (338 Calories)

A.M Snack ( 137 Calories)

• 1 medium banana
• 1 tablespoons of natural peanut butter

Lunch (606 Calories)

P.M Snack ( 290 Calories)

Dinner (446 Calories)

Daily Totals: 1,817calories, 70g fat, 15g saturated fat, 99g protein, 278g carbohydrate, 50g fiber, 2,215mg sodium

To make 1,500 calories: Skip P.M. snack

To make 2,000 calories: Add evening snack of 1 serving of Dark Chocolate Cashew Clusters

How to Meal-Prep Your Week of Meal

High-Protein Foods to Focus On

• Poultry
• Fish
• Lean Red Meat
• Nuts
• Seeds
• Tofu
• Beans and lentils
• Dairy (such as yogurt, low-sodium cheese, cottage cheese)