Here's a 7-day sample week averaging 178g protein a day. Build your own day below, or jump to the full week.
Spinach Meal Shake 2 servings
Crispy Hash Browns 1 serving
Turkey, Corn and Tomato Wrap 1 serving
Protein-boosted Yogurt 1 serving
Lemon Dill Shrimp Pasta with Asparagus 1 serving
This 1850 Calorie High Protein Meal Plan averages 178g protein a day over seven days, 40% of its Calories. It gives you three meals and a snack a day, averaging 1,799 Calories with 72g fat and 122g carbs (including 25g of fiber). That's about 44g of protein at each meal and snack.
Protein Yogurt and Blueberries 1
serving
Vanilla Protein Milkshake 1
shake
Tofu "Ricotta" 1
serving
Green Bean Tuna Salad 1 ½
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Nonfat yogurt 1
bowl
Cottage Cheese and Black Bean Tuna Salad 1
serving
Peach and Peanut Butter Snack 1
serving
Seared Sea Bass with White Beans 1 ½
servings
Cooked Okra ½
serving
Greek Yogurt with Avocado and Tomato 1
serving
Eggs, Cheese, Turkey Sausage Omelet 1
omelet
Peanut Butter Toast 1
serving
Tuna Avocado Salad 1
serving
Apple Granola "Cookies" 1
serving
Cod Stir-Fry 1
serving Protein Greek Yogurt and Fruit Salad 1
serving
Chicken and Dill Protein Scramble 1
serving
Apples and Almond Butter 1
apple
Strawberry Protein Shake 1
serving
Cherry Tomato, Dill, and Tuna Salad 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Green Pea & Almond Salad 1
serving
Yogurt with Pesto & Tomatoes 1
serving
Blueberry Protein Pancakes 1
serving
Bacon 2
strips
Sesame Tuna Salad 1
serving
Light Raspberry yogurt 1
cup
Mustard and Shallot Salmon 1 ½
serving
Cherry Tomato White Bean Salad 1
serving
Cinnamon Flax Protein Shake 1
shake Chicken and Dill Protein Scramble 1
serving
Kale and Apple Juice 1
serving
Pear, Arugula & Parmesan Salad 1
serving Protein-boosted Yogurt 1
serving
Lime & Curry Tilapia 1
serving
Arugula Salad with Grapefruit dressing 1
serving
Vanilla Protein Shake 1
serving
Sausage and Potato Skillet 1
serving Tuna Avocado Salad 1
serving Apple Granola "Cookies" 1
serving
Lemon Pepper Cod 1
fillet Protein Greek Yogurt and Fruit Salad 1
servingThe High Protein plan cuts carbs from 189g to 122g a day and raises protein from 129g to 178g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 162g of protein or more at 1,850 Calories. This one averages 178g (40%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 1,799 | 1,843 |
| Protein | 178g | 129g |
| Fat | 72g | 71g |
| Carbs | 122g | 189g |
| Net carbs | 96g | 152g |
| Fiber | 25g | 37g |
Want a little less or more? See the 1800 Calorie High Protein Meal Plan or the 1900 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 1850 Calorie Meal Plan.
1850 Calorie Keto Meal Plan 50g net carbs a day or less, about 11% of Calories
1850 Calorie Vegan Meal Plan Plants only, no animal products
1850 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1850 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1850 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1850 Calorie Low Carb Meal Plan 115g carbs a day or less, 25% of Calories
1850 Calorie Low Fat Meal Plan 61g fat a day or less, 30% of Calories
1850 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
