This meal plan delivers at least 120 grams of protein and 25 grams of fiber daily, designed to maximize fullness, support muscle gain, and improve gut health. It’s structured for both individual servings (Monday-Friday breakfasts & lunches) and family-style dinners (plus weekend meals for four).
Why Combine Protein and Fiber?
High-protein diets alone can be effective, but fiber enhances their benefits significantly. Fiber reduces cravings, stabilizes blood sugar, and promotes healthy digestion by nourishing gut bacteria. This combination helps you feel more satisfied, making it easier to stick to your dietary goals.
Зміст
Monday (January 12)
- Breakfast: Egg White Grill with 2 clementines
- Lunch: Ahi Tuna Poke Stacks
- Dinner: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
- Total Calories: 1,591
- Protein: 126.5g
Tuesday (January 13)
- Breakfast: Egg White Grill with 2 clementines
- Lunch: Ahi Tuna Poke Stacks
- Dinner: Skillet Ground Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican blend cheese and Quick Black Beans
- Total Calories: 1,460
- Protein: 127.5g
Wednesday (January 14)
- Breakfast: Egg White Grill with 2 clementines
- Lunch: Chicken Egg Roll Bowls with 1 cup steamed edamame
- Dinner: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash
- Total Calories: 1,497
- Protein: 127g
Thursday (January 15)
- Breakfast: Egg White Grill with 2 clementines
- Lunch: Chicken Egg Roll Bowls with 1 cup steamed edamame
- Dinner: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)
- Total Calories: 1,465
- Protein: 128g
Friday (January 16)
- Breakfast: Savory Cottage Cheese Bowl with an extra tablespoon pistachios
- Lunch: Chicken Egg Roll Bowls with 1 cup steamed edamame
- Dinner: Shrimp Fajitas with Best Guacamole (½ recipe) and 12 tortilla chips
- Total Calories: 1,425
- Protein: 122.5g
Saturday (January 17)
- Breakfast: Slow Cooker Steel Cut Oats
- Lunch: Tuscan White Bean Soup with Meatballs
- Dinner: Dinner Out
- Total Calories: 610
- Protein: 36.5g
Sunday (January 18)
- Breakfast: Strawberry Banana Smoothie (recipe x 4)
- Lunch: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and 2 teaspoons butter
- Dinner: Slow Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
- Total Calories: 1,494
- Protein: 128.5g
Important Considerations:
Individuals with kidney or liver disease, gout, or other metabolic disorders should consult a healthcare professional before increasing protein intake. Calorie needs vary by age, weight, and activity level; aim for at least 1500 calories daily, adjusting based on your personal goals.
This meal plan provides a solid framework. Feel free to adjust portion sizes, swap recipes, or add snacks to meet your individual needs.
