Here's a 7-day sample week averaging 238g protein a day. Build your own day below, or jump to the full week.
Sausage and Potato Skillet 1 serving
Yogurt & Apricots 1 serving
Spicy Tuna and Cottage Cheese Bowl 1 serving
Simple Sweet Shake 1 shake
Dragon Noodles with Crab 2 servings
Endive with Walnut Vinaigrette 1 serving
This 2600 Calorie High Protein Meal Plan averages 238g protein a day over seven days, 37% of its Calories. It gives you three meals and a snack a day, averaging 2,561 Calories with 111g fat and 167g carbs (including 39g of fiber). That's about 60g of protein at each meal and snack.
Chicken and Dill Protein Scramble 3
serving
White Bean & Veggie Salad 1
servings
Protein-boosted Yogurt 1
serving
Green Bean Tuna Salad 2
serving
Pasta la Checca ½
serving
Strawberry Almond Trim Smoothie 1
serving
Spinach and Mushroom Breakfast Scramble 3
serving
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Simple Arugula and Bacon Bits Salad ½
serving
Tuna Steak with Salsa 1
serving
Yogurt with Strawberries and Cashews 1
serving
Sausage on a Bed of Quinoa 1
Sausage
Peach and Peanut Butter Snack 1
serving
Paleo Avocado Chicken Salad 1
serving Protein-boosted Yogurt 1
serving
Spaghetti with Garlic and Basil 1
serving Green Bean Tuna Salad 1 ½
serving
Peanut Butter Protein Yogurt 1
serving Chicken and Dill Protein Scramble 2
serving
Quick and Easy Home Fries 1
serving
Tuna Salad 2
serving
Yogurt with Pumpkin & Cinnamon 1
serving
Air Fryer White Fish with Garlic & Lemon 1
servings
Cucumber Avocado Caprese Salad 1
serving Almond Butter Berry Protein Smoothie 1 ½
smoothie
Tuna with Avocado 1
serving Protein-boosted Yogurt 1
serving
Seared Sea Bass with White Beans 1 ½
servings
Avocado 1
avocado Peanut Butter Protein Yogurt 1
serving
Eggs, Cheese, and Bacon Omelet 2
omelet
Blueberries 1
cup
Almonds and Blueberries Yogurt Snack 1 ½
serving Green Bean Tuna Salad 1
serving
Fish Chowder 1
serving
Green Pea & Almond Salad 1
serving Yogurt with Strawberries and Cashews 1
serving
Mango Raspberry Rice Bowl 1
serving Peach and Peanut Butter Snack 1
serving Paleo Avocado Chicken Salad 1
serving Protein-boosted Yogurt 1
serving
Cod with Garlic Asparagus 1 ½
serving Peanut Butter Protein Yogurt 1
servingThe High Protein plan cuts carbs from 265g to 167g a day and raises protein from 186g to 238g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 195g of protein or more at 2,600 Calories. This one averages 238g (37%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 2,561 | 2,596 |
| Protein | 238g | 186g |
| Fat | 111g | 98g |
| Carbs | 167g | 265g |
| Net carbs | 128g | 219g |
| Fiber | 39g | 46g |
Want a little less or more? See the 2500 Calorie High Protein Meal Plan or the 2700 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 2600 Calorie Meal Plan.
2600 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2600 Calorie Vegan Meal Plan Plants only, no animal products
2600 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2600 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2600 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2600 Calorie Low Carb Meal Plan 162g carbs a day or less, 25% of Calories
2600 Calorie Low Fat Meal Plan 86g fat a day or less, 30% of Calories
2600 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
