Here's a 7-day sample week averaging 221g protein a day. Build your own day below, or jump to the full week.
Apple Walnut Protein Parfait 1 serving
Fruit Salad 1 serving
Thai-Inspired Mango Apple Salad 1 servings
Chicken, Spinach, and Strawberry Salad 2 servings
Tomato and Feta Bruschetta 2 slices
This 2250 Calorie High Protein Meal Plan averages 221g protein a day over seven days, 39% of its Calories. It gives you three meals and a snack a day, averaging 2,261 Calories with 97g fat and 141g carbs (including 35g of fiber). That's about 55g of protein at each meal and snack.
Cucumber Tomato Salad with Tuna 1
serving
Ants on a Log 1
serving
Cod Stir-Fry 1
serving
Green Pea & Almond Salad 1
serving
Yogurt with Strawberries and Cashews 1
serving
Peanut Butter & Carrots 1
serving
White Bean & Veggie Salad 1
servings
Protein-boosted Yogurt 1
serving
Seared Sesame-Crusted Tuna 1 ½
serving
Cherry Tomato White Bean Salad 1
serving
Blackberry Yogurt Parfait 1
serving
Chicken and Dill Protein Scramble 2
serving Cucumber Tomato Salad with Tuna 1
serving Ants on a Log 1
serving Cod Stir-Fry 1
serving Green Pea & Almond Salad 1
serving Yogurt with Strawberries and Cashews 1
serving
Eggs, Cheese, Turkey Sausage Omelet 1
omelet
Protein-boosted Honey Yogurt 1
serving
Coconut Milk Protein Shake 1 ½
serving
Simple Coleslaw ½
serving
Green Bean Tuna Salad 1 ½
serving
Curried Couscous with Peas ½
serving
Raspberry Peanut Butter Protein Smoothie 1
serving
Strawberry Protein Smoothie 1 ½
smoothie
Date Energy Bars ½
serving
Tuna with Avocado 1
serving Protein-boosted Yogurt 1
serving Cod Stir-Fry 1
serving Green Pea & Almond Salad 1
serving Yogurt with Strawberries and Cashews 1
serving Peanut Butter & Carrots ½
serving
Simple Lemon Pepper Tuna 1
serving Ants on a Log 1
serving
Seared Sea Bass with White Beans 1 ½
servings
Cauliflower and Tahini ½
serving Blackberry Yogurt Parfait 1
serving Chicken and Dill Protein Scramble 2
serving Fruit Salad 1
serving Strawberry Protein Smoothie 1 ½
smoothie
Balsamic Tomato and Onion Salad ½
serving
Pasta with Fresh Tomato Sauce ½
serving Green Bean Tuna Salad 1 ½
serving Yogurt with Strawberries and Cashews 1
servingThe High Protein plan cuts carbs from 227g to 141g a day and raises protein from 161g to 221g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 197g of protein or more at 2,250 Calories. This one averages 221g (39%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 2,261 | 2,228 |
| Protein | 221g | 161g |
| Fat | 97g | 84g |
| Carbs | 141g | 227g |
| Net carbs | 107g | 182g |
| Fiber | 35g | 44g |
Want a little less or more? See the 2200 Calorie High Protein Meal Plan or the 2300 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 2250 Calorie Meal Plan.
2250 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2250 Calorie Vegan Meal Plan Plants only, no animal products
2250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2250 Calorie Low Carb Meal Plan 140g carbs a day or less, 25% of Calories
2250 Calorie Low Fat Meal Plan 75g fat a day or less, 30% of Calories
2250 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
