Here's a 7-day sample week averaging 165g protein a day. Build your own day below, or jump to the full week.
Curry Scramble 2 servings
Lemon-Pepper Tuna Sandwich 1 serving
Chickpea and Avocado Salad 1 serving
Grilled Salmon 1 (8 oz) Fillet
Salsa Salad 1 serving
This 1650 Calorie High Protein Meal Plan averages 165g protein a day over seven days, 41% of its Calories. It gives you three meals and a snack a day, averaging 1,609 Calories with 59g fat and 113g carbs (including 23g of fiber). That's about 41g of protein at each meal and snack.
Tuna and Avocado Salad 1
serving
Light Raspberry yogurt 1
cup
Cod Stir-Fry 1
serving
Broccoli with Hummus & Sesame Seeds 1
serving
Cinnamon Flax Protein Shake 1
shake
Peanut Butter Protein Oats 1
serving
Banana Protein Cookies 1
serving
Asian Style Tuna Salad 1
serving
Banana 1
banana
Pecan Crusted Tilapia 1 ½
serving Salsa Salad ½
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Cinnamon Protein Oats 1
serving
Bacon 2
strips
Curry Tuna Salad 1
serving
Chocolate Milk Whey Protein Shake 1
serving
Sheet-Pan Tilapia and Veggies 1
servings
Edamame Sesame Bowl 1
serving
Yogurt with Pesto & Tomatoes 1
serving
Grapes ½
cup Asian Style Tuna Salad 1
serving Banana 1
banana
Lime & Curry Tilapia 1
serving
Broccoli Salad with Peanut Sauce 1
serving Protein Greek Yogurt and Fruit Salad 1
serving
Lime Chicken Salad ½
serving
Basic Protein Shake 1
cup
2-minute "Quick Broiled" Tuna Steaks 1 ½
serving
Jicama Slaw 1
serving Yogurt with Pesto & Tomatoes 1
serving
Chicken and Dill Protein Scramble 1
serving
Peanut Butter & Carrots 1
serving Asian Style Tuna Salad 1
serving Banana 1
banana
Lemon Pepper Cod 1
fillet
Quick White Bean Salad 1
serving Protein Greek Yogurt and Fruit Salad 1
serving
Zucchini Hash 1
serving
Cottage Cheese & Grapes 1
serving
Cherry Tomato, Dill, and Tuna Salad 1
serving
One Pan Baked Salmon and Zucchini 1 ½
servings
Spanish-style Toast with Tomato 1
serving
Greek Yogurt with Avocado and Tomato 1
servingThe High Protein plan cuts carbs from 167g to 113g a day and raises protein from 119g to 165g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 145g of protein or more at 1,650 Calories. This one averages 165g (41%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 1,609 | 1,631 |
| Protein | 165g | 119g |
| Fat | 59g | 61g |
| Carbs | 113g | 167g |
| Net carbs | 90g | 133g |
| Fiber | 23g | 34g |
Want a little less or more? See the 1600 Calorie High Protein Meal Plan or the 1700 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 1650 Calorie Meal Plan.
1650 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1650 Calorie Vegan Meal Plan Plants only, no animal products
1650 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1650 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1650 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1650 Calorie Low Carb Meal Plan 103g carbs a day or less, 25% of Calories
1650 Calorie Low Fat Meal Plan 55g fat a day or less, 30% of Calories
1650 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
