Sugar-free, high-fiber, high-protein 7-day meal plan created by a dietitian

Looking for a meal plan that keeps you full? Look no further. In this 7-day meal plan, we map out a week of meals and snacks that focus on two nutrients that play an important role in keeping you full: protein and fiber. Plus, we skip the added sugars to make more room for nutrient-dense foods. To promote a perfect routine, we included some tips for preparing meals at the beginning of the week. Let’s check it out!

Why this meal plan is right for you

At least 80 grams of protein and 30 grams of fiber are provided daily to keep you energized between meals. By slowing digestion, protein can help you have sustained energy throughout the day.

While desserts and sweet bites may have their place in a healthy eating routine, many people eat more added sugars than they realize. On average, Americans consume about 17 teaspoons of added sugar each day, significantly more than the American Heart Association’s recommended daily maximum of 9 teaspoons for men and 6 for women. You’d expect added sugars to be in foods like desserts and sugary drinks, but you might be surprised where added sugars creep into your routine, like sauces, dressings and pre-made soups. Check the nutrition label next time you shop to see if there is sugar in the ingredients.

We set this meal plan at 1,500 calories per day and included modifications for 1,200 and 2,000 calories per day as individual caloric needs vary. To make things easier for you, we’ve included some meal prep tips at the beginning of the week to prepare breakfast, lunch, and snack options. As with all meal plans, use this as a guide, but feel free to make adjustments as needed based on your routine and taste preferences.

How do protein and fiber keep you full?

Protein and fiber play an important role in keeping you full, but how? Although both slow digestion, each has additional mechanisms. Research shows that when protein is digested, the hunger hormone ghrelin is suppressed while satiety hormones are released, helping to increase feelings of satiety. Fiber digests slowly, meaning it takes longer to travel through the digestive system, keeping us fuller for longer. In addition, soluble fiber is fermented in the colon, forming short-chain fatty acids that increase the release of appetite-regulating peptides, which can also help improve satiety.

Foods rich in protein and fiber to focus

• Beans
• Lentils
• dairy
• eggs
• Poultry
• Fish and seafood
• meat
• soy
• seitan
• Whole grains such as oats, bulgur, farro, whole wheat and more
• fruit
• vegetables
• Nuts and seeds

How to prepare meals for the week

1. Make chicken fajita bowls for lunch on days 2-5.
2. Make sundried tomato and feta egg bites for breakfast all week long.
3. Make a quinoa and chia oat mix for breakfast all week long.
4. Make peanut butter and oat energy balls to snack on throughout the week.

Day 1

Breakfast (387 calories)

AM snack (141 calories)

Lunch (423 calories)

Snack PM (126 calories)

• 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
• raspberry cup

Dinner (443 calories)

Daily totals: 1,520 calories, 60 g fat, 97 g protein, 160 g carbs, 32 g fiber, 2,019 mg sodium

Make it 1,200 calories: Skip kefir at breakfast, swap lunch for 1 serving of cucumber salad sandwich with 1/4 cup blueberries, and skip yogurt for your afternoon snack.

Make it 2,000 calories: Add a cup of unsalted dry roasted almonds to your AM snack and add 1 medium banana with 1 tbsp. natural peanut butter as a snack.

Day 2

Breakfast (318 calories)

AM snack (141 calories)

Lunch (360 calories)

Snack PM (126 calories)

• 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
• raspberry cup

Dinner (566 calories)

Daily totals: 1,512 calories, 52 g fat, 96 g protein, 175 g carbs, 32 g fiber, 1,399 mg sodium

Make it 1,200 calories: Skip the walnuts at breakfast, swap your morning snack for a cup of blueberries, and skip the yogurt for your afternoon snack.

Make it 2,000 calories: Increase to 4 energy balls in the morning snack, add 3 tbsp. chopped walnuts at PM snack and add 1 serving of caprese salad with cherry tomatoes at dinner.

Day 3

Breakfast (387 calories)

AM snack (131 calories)

Lunch (325 calories)

Snack PM (267 calories)

Dinner (404 calories)

Daily totals: 1,514 calories, 51 g fat, 89 g protein, 186 g carbs, 31 g fiber, 2,080 mg sodium

Make it 1,200 calories: Skip the apple at breakfast, swap your morning snack for 1 plum, and skip the yogurt for your afternoon snack.

Make it 2,000 calories: Add a cup of dry roasted unsalted almonds to your morning snack, increase to 3 servings of peanut butter and oat energy balls for your afternoon snack, and add 1 serving of massaged kale salad to dinner.

Day 4

Breakfast (318 calories)

AM snack (212 calories)

Lunch (325 calories)

Snack PM (126 calories)

• 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
• raspberry cup

Dinner (520 calories)

Daily totals: 1,501 calories, 60 g fat, 85 g protein, 170 g carbs, 34 g fiber, 1,798 mg sodium

Make it 1,200 calories: Skip the yogurt in your afternoon snack and replace the couscous with 1 cup of steamed green beans.

Make it 2,000 calories: Increase to a cup of chopped walnuts at breakfast, add 1 cup of plain low-fat kefir to your morning snack, 1 medium apple at lunch, and a cup of dry roasted unsalted almonds to your morning snack.

Day 5

Breakfast (387 calories)

AM snack (212 calories)

Lunch (384 calories)

Snack PM (126 calories)

• 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
• raspberry cup

Dinner (391 calories)

Advice for preparing meals: Reserve two servings of Anti-Inflammatory Lemon Salmon and Orzo Casserole for lunch on the 6th and 7th

Daily totals: 1,499 calories, 53 g fat, 90 g protein, 176 g carbs, 32 g fiber, 1,987 mg sodium

Make it 1,200 calories: Skip the apple at breakfast and swap your morning snack for 1 plum.

Make it 2,000 calories: Add a cup of dry roasted unsalted almonds to your AM snack, 2 Tbsp. chopped walnuts for PM snack and 1 serving of traditional Greek salad for dinner.

Day 6

Breakfast (318 calories)

AM snack (140 calories)

• cup low-fat, no-salt-added cottage cheese
• 1 medium peach

Lunch (391 calories)

Snack PM (248 calories)

• cup dry roasted unsalted almonds
• blueberry cup

Dinner (409 calories)

Daily totals: 1,506 calories, 76 g fat, 84 g protein, 133 g carbs, 30 g fiber, 1,427 mg sodium

Make it 1,200 calories: Skip the cottage cheese for your morning snack and skip the almonds for your afternoon snack.

Make it 2,000 calories: Increase to one cup of chopped walnuts at breakfast, add 1 oz. a slice of whole wheat baguette at dinner and add 4 servings of peanut butter and oat energy balls as a snack.

Day 7

Breakfast (387 calories)

AM snack (131 calories)

Lunch (391 calories)

Snack PM (42 calories)

Dinner (555 calories)

Daily totals: 1,505 calories, 51 g fat, 84 g protein, 188 g carbs, 32 g fiber, 2,276 mg sodium

Make it 1,200 calories: Skip kefir for breakfast and Cuban-style black beans in the slow cooker for dinner.

Make it 2,000 calories: Add a cup of dry, unsalted toasted almonds to your morning snack, and add a cup of plain low-fat cola (Greek-style yogurt) and 2 servings of peanut butter and oat energy balls to your morning snack. afternoon