7-Day High-Protein, High-Fiber Meal Plan for Weight Loss, Created by a Dietitian Looking to lose weight? Focusing on protein and fiber can help. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Updated on May 19, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines In This Article View All In This Article Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 FAQs Other Tips Close Credit: Jen Causey This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.Each day provides at least 80 grams of protein and 30 grams of fiber to support healthy weight loss.This plan prioritizes fiber and protein so that your meals and snacks have more staying power. If losing weight is your goal, you may benefit from increasing your protein and fiber intake. These two nutrients play an important role in keeping you full and satisfied by giving meals and snacks more staying power. While most of us get plenty of protein, about 93% of adults in the United States are missing the mark with their daily fiber intake. In this seven-day meal plan, we map out a week of high-protein, high-fiber meals and snacks to help you achieve your health and weight-loss goals. Meal Plan at a Glance BREAKFAST/ A.M. SNACK LUNCH/ P.M. SNACK DINNER Omelet/ Energy balls Sandwich/ Edamame Salmon rice bowl Overnight oats/ Peach Sandwich/ Pear Chicken casserole Overnight oats/ Peach Chicken casserole/ Blackberries Chickpeas alla vodka Overnight oats/ Energy balls Chicken casserole/ Blueberries Soup & salad Overnight oats/ Pear Soup/ Raspberries Beef & broccoli Omelet/ Edamame Soup/ Energy balls Roasted salad with chicken Omelet/ Blackberries Soup/ Banana Fish & salad Day 1 Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum Breakfast (338 calories) 1 serving Broccoli & Cheese Omelet 1 medium apple Morning Snack (117 calories) 2 servings (2 balls) Pecan Pie Energy Balls Lunch (430 calories) 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt Afternoon Snack (98 calories) ¼ cup salted dry-roasted edamame Dinner (526 calories) 1 serving Crispy Salmon Rice Bowl Daily Totals: 1,510 calories, 72g fat, 85g protein, 138g carbohydrate, 30g fiber, 1,667mg sodium Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium banana to P.M. snack. Day 2 Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen Breakfast (364 calories) 1 serving Banana Cream Pie-Inspired Overnight Oats Morning Snack (140 calories) ½ cup unsalted low-fat cottage cheese1 medium peach Lunch (430 calories) 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt Afternoon Snack (131 calories) 1 large pear Dinner (427 calories) 1 serving Chicken & Quinoa Casserole Prep-Ahead Tip: Reserve 2 servings Chicken & Quinoa Casserole to have for lunch on Days 3 and 4. Daily Totals: 1,492 calories, 50g fat, 87g protein, 183g carbohydrate, 30g fiber, 1,655mg sodium Make it 2,000 calories: Add 4 servings Pecan Pie Energy Balls to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. Day 3 Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser Breakfast (364 calories) 1 serving Banana Cream Pie-Inspired Overnight Oats Morning Snack (140 calories) ½ cup unsalted low-fat cottage cheese1 medium peach Lunch (427 calories) 1 serving Chicken & Quinoa Casserole Afternoon Snack (108 calories) 1 large hard-boiled egg½ cup blackberries Dinner (468 calories) 1 serving Chickpeas alla Vodka Daily Totals: 1,507 calories, 55g fat, 85g protein, 167g carbohydrate, 30g fiber, 1,701mg sodium Make it 2,000 calories: Add 4 servings Pecan Pie Energy Balls to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. Day 4 Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless Breakfast (364 calories) 1 serving Banana Cream Pie-Inspired Overnight Oats Morning Snack (117 calories) 2 servings (2 balls) Pecan Pie Energy Balls Lunch (427 calories) 1 serving Chicken & Quinoa Casserole Afternoon Snack (126 calories) ⅓ cup blueberries¼ cup salted dry-roasted edamame Dinner (479 calories) 1 serving Chicken Paprikash Soup 1 serving Simple Cabbage Salad Prep-Ahead Tip: Reserve 3 servings Chicken Paprikash Soup to have for lunch on Days 5 through 7. Daily Totals: 1,513 calories, 62g fat, 83g protein, 159g carbohydrate, 31g fiber, 2,063mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. Day 5 Breakfast (364 calories) 1 serving Banana Cream Pie-Inspired Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (355 calories) 1 serving Chicken Paprikash Soup Afternoon Snack (210 calories) 1 (5.3-oz.) container low-fat strained (Greek-style) yogurt ⅔ cup raspberries 1 serving (1 ball) Pecan Pie Energy Balls Dinner (441 calories) 1 serving Scallion-Ginger Beef & Broccoli Daily Totals: 1,501 calories, 45g fat, 90g protein, 188g carbohydrate, 30g fiber, 1,605mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack. Day 6 Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf Breakfast (338 calories) 1 serving Broccoli & Cheese Omelet 1 medium apple Morning Snack (98 calories) ¼ cup salted dry-roasted edamame Lunch (355 calories) 1 serving Chicken Paprikash Soup Afternoon Snack (229 calories) 1 cup sliced strawberries 3 servings (3 balls) Pecan Pie Energy Balls Dinner (500 calories) 1 serving Roasted Cabbage Caesar Salad with Chicken Daily Totals: 1,521 calories, 76g fat, 91g protein, 125g carbohydrate, 31g fiber, 1,605mg sodium Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast, increase to 4 energy balls at P.M. snack and add 1 medium banana as an evening snack. Day 7 Oxmoor House Breakfast (338 calories) 1 serving Broccoli & Cheese Omelet 1 medium apple Morning Snack (62 calories) 1 cup blackberries Lunch (355 calories) 1 serving Chicken Paprikash Soup Afternoon Snack (204 calories) 1 medium banana¼ cup salted dry-roasted edamame Dinner (548 calories) 1 serving Baked Flounder with Fresh Lemon Pepper 1 serving Quinoa Salad with Feta, Olives & Tomatoes Daily Totals: 1,508 calories, 64g fat, 95g protein, 142g carbohydrate, 32g fiber, 2,001mg sodium Make it 2,000 calories: Add 1 serving Blackberry Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack. Prep Ahead Tips Make Banana Cream Pie-Inspired Overnight Oats to have for breakfast on Days 2 through 5. Prepare Pecan Pie Energy Balls to have as a snack throughout the week. Frequently Asked Questions Is it OK to mix and match meals if there is one I do not like? Absolutely. We want you to love the meals you’re eating! If there’s a meal you don’t like, definitely feel free to substitute another option. In this meal plan, we aimed for about 1,500 calories, a minimum of 80 grams of protein and 30 grams of fiber and a max of 2,300 milligrams of sodium per day, as recommended by the 2020-2025 Dietary Guidelines for Americans. Check out more of our high-protein, high-fiber dinner ideas. Can I eat the same breakfast or lunch every day? If you prefer to eat the same breakfast or lunch every day, that works! Each breakfast option is between 338 and 364 calories while each lunch is between 355 and 430 calories. These ranges are fairly close and should be fine to swap out, or find another option entirely if that’s preferred. If you’re closely monitoring your calories, protein, fiber or other nutrients, you may want to be mindful to choose a swap with similar stats or adjust a snack or two. What are the health benefits of fiber? Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits, vegetables, nuts and seeds. It has many health benefits and has been tagged as our No. 1 nutrient for weight loss, improved blood sugar levels and lower cholesterol. Fiber is probably best known for its role in helping to reduce constipation and regulate bowel movements, but it’s also an important nutrient for overall health. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. How Protein and Fiber Help You Lose Weight Protein and fiber both help us feel full, which can help with weight loss, but their mechanisms are different. Fiber is broken down slowly, meaning it stays in our digestive tract longer and promotes feelings of fullness. Soluble fiber hangs out in the large intestine, where it ferments and forms short-chain fatty acids that regulate appetite, influence fat storage and reduce inflammation. When protein is digested, satiety hormones that help us feel full are released and the hunger-inducing hormone, ghrelin, is suppressed. Though their mechanisms are different, it’s clear that a routine that provides plenty of protein and fiber is a great tool for weight loss. How We Create Meal Plans Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. Dig Deeper The #1 Protein for Weight Loss, Recommended by a Dietitian Foods That Do the Weight-Loss Work for You Explore more: Meal Plans High-Protein Meal Plans Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable and trustworthy. American Society for Nutrition. Most Americans are not getting enough fiber in our diets. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. Alahmari L. Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer and inflammation. Front. Nutr. 2024;11:1510564. doi: 10.3389/fnut.2024.1510564 Ignot-Gutierrez A, Serena-Romero G, Guajardo-Flores D, et al. Proteins and peptides from food sources with effect on satiety and their role as anti-obesity agents: a narrative review. 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