Nutrition & Recipes

7-Day High-Protein, High-Fiber Meal Plan for Weight Loss

7-Day High-Protein, High-Fiber Meal Plan for Weight Loss

Meal Plan at a Glance
BREAKFAST/ AM SNACK LUNCH/ PM SNACK DINNER
Omelet/ Energy balls Sandwich/ Edamame Salmon rice bowl
Overnight oats/ Peach Sandwich/ Pear Chicken casserole
Overnight oats/ Peach Chicken casserole/ Blackberries Chickpeas alla vodka
Overnight oats/ Energy balls Chicken casserole/ Blueberries Soup & salad
Overnight oats/ Pear Soup/ Raspberries Beef & broccoli
Omelet/ Edamame Soup/ Energy balls Roasted salad with chicken
Omelet/ BlackberriesSoup/ BananaFish & salad

Day 1

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum


Breakfast (338 calories)

A.M. Snack (117 calories)

Lunch (430 calories)

P.M. Snack (98 calories)

  • ¼ cup salted dry-roasted edamame

Dinner (526 calories)

Daily Totals: 1,510 calories, 72g fat, 85g protein, 138g carbohydrate, 30g fiber, 1,667mg sodium

Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium banana to P.M. snack.

Day 2

Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen


Breakfast (364 calories)

A.M. Snack (140 calories)

  • ½ cup unsalted low-fat cottage cheese
  • 1 medium peach

Lunch (430 calories)

P.M. Snack (131 calories)

Dinner (427 calories)

Prep-Ahead Tip: Reserve 2 servings Chicken & Quinoa Casserole to have for lunch on Days 3 and 4.

Daily Totals: 1,492 calories, 50g fat, 87g protein, 183g carbohydrate, 30g fiber, 1,655mg sodium

Make it 2,000 calories: Add 4 servings Pecan Pie Energy Balls to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 3

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser


Breakfast (364 calories)

A.M. Snack (140 calories)

  • ½ cup unsalted low-fat cottage cheese
  • 1 medium peach

Lunch (427 calories)

P.M. Snack (108 calories)

  • 1 large hard-boiled egg
  • ½ cup blackberries

Dinner (468 calories)

Daily Totals: 1,507 calories, 55g fat, 85g protein, 167g carbohydrate, 30g fiber, 1,701mg sodium

Make it 2,000 calories: Add 4 servings Pecan Pie Energy Balls to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 4

Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless


Breakfast (364 calories)

A.M. Snack (117 calories)

Lunch (427 calories)

P.M. Snack (126 calories)

  • ⅓ cup blueberries
  • ¼ cup salted dry-roasted edamame

Dinner (479 calories)

Prep-Ahead Tip: Reserve 3 servings Chicken Paprikash Soup to have for lunch on Days 5 through 7.

Daily Totals: 1,513 calories, 62g fat, 83g protein, 159g carbohydrate, 31g fiber, 2,063mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 5

Breakfast (364 calories)

A.M. Snack (131 calories)

Lunch (355 calories)

P.M. Snack (210 calories)

  • 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt
  • ⅔ cup raspberries
  • 1 serving (1 ball) Pecan Pie Energy Balls

Dinner (441 calories)

Daily Totals: 1,501 calories, 45g fat, 90g protein, 188g carbohydrate, 30g fiber, 1,605mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack.

Day 6

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf


Breakfast (338 calories)

A.M. Snack (98 calories)

  • ¼ cup salted dry-roasted edamame

Lunch (355 calories)

P.M. Snack (229 calories)

Dinner (500 calories)

Daily Totals: 1,521 calories, 76g fat, 91g protein, 125g carbohydrate, 31g fiber, 1,605mg sodium

Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack.

Day 7

Oxmoor House

Breakfast (338 calories)

A.M. Snack (62 calories)

Lunch (355 calories)

P.M. Snack (204 calories)

  • 1 medium banana
  • ¼ cup salted dry-roasted edamame

Dinner (548 calories)

Daily Totals: 1,508 calories, 64g fat, 95g protein, 142g carbohydrate, 32g fiber, 2,001mg sodium

Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Frequently Asked Questions


  • ​​Is it OK to mix and match meals if there is one I do not like?

    Absolutely. We want you to love the meals you’re eating! If there’s a meal you don’t like, definitely feel free to substitute another option. In this meal plan, we aimed for about 1,500 calories, a minimum of 80 grams of protein and 30 grams of fiber and a max of 2,300 milligrams of sodium per day, as recommended by the 2020-2025 Dietary Guidelines for Americans. Check out more of our high-protein, high-fiber dinner ideas.


  • Can I eat the same breakfast or lunch every day?

    If you prefer to eat the same breakfast or lunch every day, that works! Each breakfast option is between 338 and 364 calories while each lunch is between 355 and 430 calories. These ranges are fairly close and should be fine to swap out, or find another option entirely if that’s preferred. If you’re closely monitoring your calories, protein, fiber or other nutrients, you may want to be mindful to choose a swap with similar stats or adjust a snack or two.


  • What are the health benefits of fiber?

    Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits, vegetables, nuts and seeds. It has many health benefits and has been tagged as our No. 1 nutrient for weight loss, improved blood sugar levels and lower cholesterol. Fiber is probably best known for its role in helping to reduce constipation and regulate bowel movements, but it’s also an important nutrient for overall health.


  • Why is there not a modification for 1,200 calories?

    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.

How Protein and Fiber Help You Lose Weight

Protein and fiber both help us feel full, which can help with weight loss, but their mechanisms are different. Fiber is broken down slowly, meaning it stays in our digestive tract longer and promotes feelings of fullness. Soluble fiber hangs out in the large intestine, where it ferments and forms short-chain fatty acids that regulate appetite, influence fat storage and reduce inflammation. When protein is digested, satiety hormones that help us feel full are released and the hunger-inducing hormone, ghrelin, is suppressed. Though their mechanisms are different, it’s clear that a routine that provides plenty of protein and fiber is a great tool for weight loss. 

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.

Dig Deeper

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