Fit Fusion Hacks 7 Day High-Protein High-Fiber Diet Meal Plan

A free, 7-day high protein, high fiber diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7 Day High-Protein High-Fiber Diet Meal Plan

High-protein diets get a lot of love—for weight loss, muscle building, and staying full longer. But if you’re loading up on protein and skipping fiber, you’re missing a key piece of the puzzle.

Following a high-protein diet is benficial and helps you feel full—but fiber amplifies that effect. Adding in high fiber meals reduce cravings and snacking, slows digestion and stabilizes blood sugar. Fiber feeds the good bacteria in your gut. These microbes help with digestion, immunity, and even mood! This week’s meal plan will give you at least 120g of protein and 25g of fiber daily to help you meet your goals!

Why High Protein?

As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!

To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat in a day, this article may be helpful.

How It Works

If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.

Note

Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Buy the Skinnytaste meal planner here:

High Protein Diet Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.

MONDAY (1/12)
B: Egg White Grill and 2 clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli

Total Calories: 1,591* Protein: 126.5 g

TUESDAY (1/13)
B: Egg White Grill and 2 clementines
L: Ahi Tuna Poke Stacks
D: Skillet Ground Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican blend cheese and Quick Black Beans

Total Calories: 1,460* Protein: 127.5 g

WEDNESDAY (1/14)
B: Egg White Grill and 2 clementines
L: Chicken Egg Roll Bowls with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash

Total Calories: 1497* Protein: 127 g

THURSDAY (1/15)
B: Egg White Grill and 2 clementines
L: Chicken Egg Roll Bowls with 1 cup steamed edamame
D: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)

Total Calories: 1,465* Protein: 128 g

FRIDAY (1/16)
B: Savory Cottage Cheese Bowl with an extra tablespoon pistachios
L: Chicken Egg Roll Bowls with 1 cup steamed edamame
D: Shrimp Fajitas with Best Guacamole (½ recipe) and 12 tortilla chips
Total Calories: 1,425* Protein: 122.5 g

SATURDAY (1/17)
B: Slow Cooker Steel Cut Oats
L: Tuscan White Bean Soup with Meatballs
D: DINNER OUT

Total Calories: 610* Protein: 36.5 g

SUNDAY (1/18)
B: Strawberry Banana Smoothie (recipe x 4)
L: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and 2 teaspoons butter
D: Slow Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Total Calories: 1,494* Protein: 128.5 g

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs.

*Google doc