Here's a 7-day sample week averaging 187g protein a day. Build your own day below, or jump to the full week.
Peanut Butter Protein Yogurt 1 serving
Apple, Cottage Cheese, and Cinnamon 1 serving
Protein Berry and Carrot Smoothie 1 serving
Avocado Rice Cake 1 serving
Mustard and Shallot Salmon 2 servings
3 Bean Salad 1 serving
This 2500 Calorie High Protein Meal Plan averages 187g protein a day over seven days, 30% of its Calories. It gives you three meals and a snack a day, averaging 2,480 Calories with 112g fat and 198g carbs (including 46g of fiber). That's about 47g of protein at each meal and snack.
Toast with Pear, Ricotta, & Honey 1
serving
Protein Yogurt and Blueberries 1
serving
Blueberries 1
cup
Seared Sesame-Crusted Tuna 2
serving
Quick Black Beans and Rice ½
serving
Chocolate Avocado Smoothie 1
serving
Egg White Oatmeal with Blueberries 1 ½
serving
Protein-boosted Yogurt 1
serving
Tuna Salad 2
serving
Rice Cake with Strawberries and Honey 1
serving
Chicken Wraps 1
rollup
Summer Pepper and Tomato Salad 1
serving
Chocolate Milk Whey Protein Shake 1
serving
Scrambled eggs 1
large egg
Pineapple Protein Chia Seed Pudding 2
serving
Red Pepper & Tomato Salad 2
serving Protein-boosted Yogurt 1
serving
Air Fryer White Fish with Garlic & Lemon 1
servings
Quick Hip Spinach 1
serving
Cinnamon Raisin Protein Oatmeal 1
serving
Peach and Peanut Butter Snack 1
serving Protein-boosted Yogurt 1
serving Seared Sesame-Crusted Tuna 2
serving Quick Black Beans and Rice ½
serving Chocolate Avocado Smoothie 1
serving
Red Eye Protein Parfait 1
serving
Grilled Peaches with Honey 1
peach half
Tuna and Avocado Salad 1
serving
Apples and Almond Butter 1
apple
Seared Sea Bass with White Beans 1 ½
servings
Avocado 1
avocado Chocolate Avocado Smoothie 1
serving Protein-boosted Yogurt 1
serving Seared Sesame-Crusted Tuna 2
serving Quick Black Beans and Rice ½
serving
Yogurt with Avocado & Basil 1
serving
Peanut Butter Protein Oats 1
serving Protein Yogurt and Blueberries 1
serving
Pecans ½
ounce
Pan Roasted Pork Chops 1
serving
Waldorf-ish Salad 1
serving Chocolate Avocado Smoothie 1
servingThe High Protein plan cuts carbs from 285g to 198g a day and raises protein from 155g to 187g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 188g of protein or more at 2,500 Calories. This one averages 187g (30%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 2,480 | 2,485 |
| Protein | 187g | 155g |
| Fat | 112g | 91g |
| Carbs | 198g | 285g |
| Net carbs | 153g | 242g |
| Fiber | 46g | 43g |
Want a little less or more? See the 2400 Calorie High Protein Meal Plan or the 2600 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 2500 Calorie Meal Plan.
2500 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2500 Calorie Vegan Meal Plan Plants only, no animal products
2500 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2500 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2500 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2500 Calorie Low Carb Meal Plan 156g carbs a day or less, 25% of Calories
2500 Calorie Low Fat Meal Plan 83g fat a day or less, 30% of Calories
2500 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
