Here's a 7-day sample week averaging 197g protein a day. Build your own day below, or jump to the full week.
Protein Banana Egg Pancakes 2 pancakes
Yogurt with Pumpkin & Cinnamon 1 serving
Creamy Green Chia Smoothie 1 serving
Cottage Cheese & Honeydew Melon 1 serving
Air Fryer Chicken and Green Beans 2 servings
Waldorf-ish Salad 1 serving
This 1950 Calorie High Protein Meal Plan averages 197g protein a day over seven days, 41% of its Calories. It gives you three meals and a snack a day, averaging 1,917 Calories with 78g fat and 118g carbs (including 32g of fiber). That's about 49g of protein at each meal and snack.
Rice Cake with Lox & Cream Cheese 1
serving
Tuna Avocado Salad 1
serving
Apple Granola "Cookies" 1
serving
Lemon Pepper Cod 1
fillet
Avocado and Black Bean Salad 1
serving
Yogurt with Walnuts & Honey 1
serving
Fruit Salad ½
serving
Tuna and Avocado Salad 1
serving
Light Nectarine Yogurt 1
serving
Cod Stir-Fry 1
serving
Green Pea & Almond Salad 1
serving
Vanilla Protein Shake 1
serving
Chicken and Dill Protein Scramble 2
serving
Cinnamon Apple Bites 1
serving
Tuna Turmeric Salad 1
servings
Yogurt & Mango 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Vanilla Banana Protein Shake 1
serving
Banana 1
banana
Cucumber Tomato Salad with Tuna 1
serving
Yogurt with Almonds & Honey 1
serving Lemon Pepper Cod 1
fillet Avocado and Black Bean Salad 1
serving
Yogurt with Pesto & Tomatoes 1
serving Tuna Avocado Salad 1
serving Apple Granola "Cookies" 1
serving Cod Stir-Fry 1
serving Green Pea & Almond Salad 1
serving Yogurt with Walnuts & Honey 1
serving
Strawberry Protein Smoothie 1 ½
smoothie
Blueberries ½
cup
Cottage Cheese and Black Bean Tuna Salad 1
serving
Peach and Peanut Butter Snack 1
serving Lemon Pepper Cod 1
fillet Avocado and Black Bean Salad 1
serving Yogurt with Pesto & Tomatoes 1
serving Chicken and Dill Protein Scramble 2
serving Banana 1
banana
Grown-Up PB&J Toast 1
servings
Protein-boosted Yogurt 1
serving
Garlic Green Beans with Tofu ½
serving
Green Bean Tuna Salad 1 ½
serving
Cinnamon Flax Protein Shake 1
shakeThe High Protein plan cuts carbs from 196g to 118g a day and raises protein from 139g to 197g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 171g of protein or more at 1,950 Calories. This one averages 197g (41%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 1,917 | 1,929 |
| Protein | 197g | 139g |
| Fat | 78g | 76g |
| Carbs | 118g | 196g |
| Net carbs | 86g | 154g |
| Fiber | 32g | 42g |
Want a little less or more? See the 1900 Calorie High Protein Meal Plan or the 2000 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 1950 Calorie Meal Plan.
1950 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
1950 Calorie Vegan Meal Plan Plants only, no animal products
1950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1950 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1950 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1950 Calorie Low Carb Meal Plan 121g carbs a day or less, 25% of Calories
1950 Calorie Low Fat Meal Plan 65g fat a day or less, 30% of Calories
1950 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
