Here's a 7-day sample week averaging 203g protein a day. Build your own day below, or jump to the full week.
Banana Flax Pancakes 1 serving
Raspberry Yogurt Parfait 1 serving
Tropical Green Protein Smoothie 1 smoothie
Tortilla Chips with Sour Cream Salsa 1 serving
Sweet and Spicy Pineapple Pork Stir-Fry 2 servings
Tomato and Feta Bruschetta 2 slices
This 2100 Calorie High Protein Meal Plan averages 203g protein a day over seven days, 39% of its Calories. It gives you three meals and a snack a day, averaging 2,090 Calories with 85g fat and 141g carbs (including 29g of fiber). That's about 51g of protein at each meal and snack.
Apples and Peanut Butter 1
apple
Coconut Milk Protein Shake 1 ½
serving
Cucumber and Poppy Seed Salad ½
serving
Super Simple Pasta ½
serving
Green Bean Tuna Salad 2
serving
Yogurt with Walnuts & Honey 1
serving
Pumpkin Spread with Toasted Pita 1
serving
Cottage Cheese with Lox & Dill 1
serving
Sesame Tuna Salad 1
serving
Yogurt & Strawberries 1
serving
Grilled Cod 1
(8 oz) Fillet
Vanilla Protein Shake 1
serving
Chicken and Dill Protein Scramble 2
serving
Fruit Salad 1
serving
Tuna and Avocado Salad 1
serving
Apple Granola "Cookies" 1
serving
Fish Chowder 1
serving
Curry Cauliflower 1
serving Yogurt with Walnuts & Honey 1
serving
Tuna Avocado Salad 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Lemon Pepper Cod with Steamed Broccoli 1 ½
serving
Sautéed Asparagus and Zucchini ½
serving
Sausage on a Bed of Quinoa 1
Sausage
Avocado, Lettuce, and Tomato Sandwiches 1
serving
Protein-boosted Yogurt 1
serving
2-minute "Quick Broiled" Tuna Steaks 1 ½
serving
Summer Pepper and Tomato Salad ½
serving Yogurt with Walnuts & Honey 1
serving
Paleo Avocado Tuna Salad 1
serving
Yogurt with Sun-Dried Tomatoes & Basil 1
serving
Garlic Cod with Roasted Potatoes 1 ½
serving
Simple Arugula and Cherry Tomato Salad ½
serving Coconut Milk Protein Shake 1 ½
serving
Granola ½
ounce Tuna and Avocado Salad 1
serving Apple Granola "Cookies" 1
serving
Chicken Fajitas 1
serving
Green Pea & Almond Salad 1
serving Yogurt with Walnuts & Honey 1
servingThe High Protein plan cuts carbs from 209g to 141g a day and raises protein from 150g to 203g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 184g of protein or more at 2,100 Calories. This one averages 203g (39%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 2,090 | 2,078 |
| Protein | 203g | 150g |
| Fat | 85g | 81g |
| Carbs | 141g | 209g |
| Net carbs | 112g | 168g |
| Fiber | 29g | 40g |
Want a little less or more? See the 2000 Calorie High Protein Meal Plan or the 2200 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 2100 Calorie Meal Plan.
2100 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
2100 Calorie Vegan Meal Plan Plants only, no animal products
2100 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2100 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2100 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2100 Calorie Low Carb Meal Plan 131g carbs a day or less, 25% of Calories
2100 Calorie Low Fat Meal Plan 70g fat a day or less, 30% of Calories
2100 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
