This seven-day meal plan provides an average of 113 grams of protein per day from a variety of sources, including fish, eggs, meat, dairy, legumes, nuts and seeds. By focusing on protein-rich meals and snacks, this plan can help keep you full and satisfied throughout the day, while providing your body with the building blocks it needs to function at its best. Though boosting your protein intake is the main goal, we’ve also packed in plenty of fiber to keep things running smoothly. Fiber plays a pivotal role in supporting regular bowel movements, promoting satiety, lowering blood sugar levels and improving heart health.1 With an average of 33 grams of fiber per day, you’ll enjoy beginner-friendly meals that include whole, nutrient-dense ingredients like fruit, vegetables and whole grains.

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