30-Day No-Sugar Extreme-Protein Meal Plan for Newcomers

Searching for to within the discount of on added sugars and bump up your protein consumption? This simple meal plan for learners can help. We mapped out a whole month of delicious no-sugar-added high-protein meals and snacks to help protect you satiated and joyful. You’ll uncover tons of one-pot and sheet-pan meals (easy cleanup!), recipes that come collectively in a snap and a great deal of meal-prep strategies all via to make for a seamless and engaging routine. 

Why This Meal Plan Is Good for You

Day-after-day gives a imply of 105 grams of protein from all types of meals, harking back to fish, nuts, seeds, poultry, beans, eggs, tofu and dairy. Correctly-known for its operate in muscle improvement, protein is a vital nutrient that performs a think about all factors of the human physique. It’s the establishing block of our cells, with important options harking back to cell restore, sustaining sturdy bones and sustaining a healthful immune system. 

Whereas protein is the principle goal of this simple meal plan, we didn’t skimp on fiber. Fiber is a vital nutrient with many nicely being benefits, along with increased digestion, supporting weight discount, extra wholesome blood sugar ranges and improved coronary coronary heart nicely being. However, merely 7% of adults within the US attain their day-after-day fiber targets of about 28 grams per day, or 14 grams of fiber per 1,000 power consumed. On this plan, day-after-day gives a imply of 33 grams of fiber so you can reap the benefits of this important nutrient whereas nonetheless prioritizing high-protein meals and snacks. 

Lastly, we skip added sugars on this plan. Though we positively love desserts at EatingWell, many individuals are consuming further added sugars than we perceive. The frequent grownup within the US consumes spherical 17 teaspoons (about 68 grams) of added sugar per day, significantly above the American Coronary coronary heart Affiliation’s actually useful day-after-day max of 9 teaspoons for males and 6 for ladies., Added sugars are current in quite a lot of meals you might rely on, harking back to desserts and sweetened drinks, nevertheless they’re moreover normally present in meals you possibly can not rely on, harking back to tomato sauces, marinades, salad dressings, cereals, granola and flavored dairy merchandise. Double-check the weight loss plan label to see the place added sugars may be making their method into your routine. 

This 1,800-calorie meal plan has modifications for 1,500 and a pair of,000 power to assist these with fully completely different calorie needs. Whereas we beforehand included meal plans and modifications for 1,200 power, we no longer do. The 2020-2025 Dietary Pointers for Folks signifies that limiting your power to 1,200 per day is just too low for most people to meet their dietary needs, plus it’s unsustainable for long-term nicely being and well-being.

Week 1

Learn to Meal-Prep Your Week of Meals:

1. Put collectively Hen & Kale Soup to have for lunch on Days 2 through 5. 

Day 1

Breakfast (585 power)

A.M. Snack (180 power)

Lunch (484 power)

P.M. Snack (95 power)

Dinner (459 power)

Daily Totals: 1,802 power, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and alter P.M. snack to 1 medium orange. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to P.M. snack. 

Day 2

Breakfast (355 power)

A.M. Snack (305 power)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Lunch (397 power)

P.M. Snack (170 power)

Dinner (426 power)

Evening Snack (171 power)

• 1 medium orange
• 1 cup low-fat plain kefir

Daily Totals: 1,824 power, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.

Make it 1,500 power: Omit peanut butter at A.M. snack and omit pear at lunch.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 3

Breakfast (355 power)

A.M. Snack (171 power)

• 1 medium orange
• 1 cup low-fat plain kefir

Lunch (397 power)

P.M. Snack (170 power)

Dinner (730 power)

Daily Totals: 1,824 power, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.

Make it 1,500 power: Omit almonds at breakfast, orange at A.M. snack and pear at lunch.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 4

Breakfast (585 power)

A.M. Snack (180 power)

Lunch (397 power)

P.M. Snack (234 power)

• 1 medium peach
• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (393 power)

Daily Totals: 1,789 power, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and substitute ½ cup blueberries for the peach at P.M. snack.

Make it 2,000 power: Add 1 serving Orange-Mango Smoothie as an evening snack.

Day 5

Breakfast (355 power)

A.M. Snack (305 power)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Lunch (397 power)

P.M. Snack (170 power)

Dinner (410 power)

Evening Snack (171 power)

• 1 medium orange
• 1 cup low-fat plain kefir

Daily Totals: 1,808 power, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.

Make it 1,500 power: In the reduction of to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 6

Breakfast (355 power)

A.M. Snack (131 power)

Lunch (484 power)

P.M. Snack (170 power)

Dinner (604 power)

Evening Snack (59 power)

Daily Totals: 1,803 power, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.

Make it 1,500 power: Omit sliced almonds at breakfast and alter P.M. snack to ⅓ cup blackberries. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.

Day 7

Breakfast (585 power)

A.M. Snack (180 power)

Lunch (484 power)

P.M. Snack (95 power)

Dinner (462 power)

Daily Totals: 1,805 power, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and alter P.M. snack to 1 medium orange. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to A.M. snack.

Week 2

Learn to Meal-Prep Your Week of Meals:

1. Make Chickpea & Quinoa Bowl with Roasted Crimson Pepper Sauce to have for lunch on Days 9 through 12. 
2. Put collectively Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast all via the week.

Day 8

Breakfast (355 power)

A.M. Snack (238 power)

• ¼ cup unsalted dry-roasted almonds
• ½ cup raspberries

Lunch (447 power)

P.M. Snack (131 power)

Dinner (454 power)

Evening Snack (170 power)

Daily Totals: 1,796 power, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.

Make it 1,500 power: Omit almonds at A.M. snack and alter P.M. snack to 1 plum.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Day 9

Breakfast (505 power)

A.M. Snack (180 power)

Lunch (471 power)

P.M. Snack (176 power)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (472 power)

Daily Totals: 1,804 power, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.

Make it 1,500 power: Omit Orange-Mango Smoothie at breakfast and alter P.M. snack to 1 medium apple. 

Make it 2,000 power: Add 1 medium apple to lunch and 1 medium banana to P.M. snack.

Day 10

Breakfast (505 power)

A.M. Snack (170 power)

Lunch (471 power)

P.M. Snack (170 power)

Dinner (475 power)

Daily Totals: 1,792 power, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.

Make it 1,500 power: Omit Orange-Mango Smoothie at breakfast and raspberries at A.M. snack.

Make it 2,000 power: Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.

Day 11

Breakfast (505 power)

A.M. Snack (131 power)

Lunch (471 power)

P.M. Snack (170 power)

Dinner (500 power)

Meal-Prep Tip: Reserve leftover Gradual-Cooker Braised Beef with Carrots & Turnips to have for dinner tomorrow night. 

Daily Totals: 1,778 power, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.

Make it 1,500 power: Omit Orange-Mango Smoothie at breakfast and alter A.M. snack to 1 medium apple. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 12

Breakfast (505 power)

A.M. Snack (176 power)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (471 power)

P.M. Snack (170 power)

Dinner (500 power)

Daily Totals: 1,823 power, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.

Make it 1,500 power: Omit Orange-Mango Smoothie at breakfast and alter A.M. snack to 1 medium apple. 

Make it 2,000 power: Add 1 medium apple with 1 Tbsp. pure peanut butter as an evening snack.

Day 13

Breakfast (505 power)

A.M. Snack (196 power)

Lunch (447 power)

P.M. Snack (170 power)

Dinner (471 power)

Daily Totals: 1,790 power, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.

Make it 1,500 power: Omit Orange-Mango Smoothie at breakfast and substitute 1 clementine for the apple at lunch. 

Make it 2,000 power: Add 1 medium apple with 1 Tbsp. pure peanut butter as an evening snack.

Day 14

Breakfast (355 power)

A.M. Snack (192 power)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¼ cup raspberries

Lunch (414 power)

P.M. Snack (170 power)

Dinner (683 power)

Daily Totals: 1,815 power, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.

Make it 1,500 power: Omit pistachios at A.M. snack and alter P.M. snack to ½ cup low-fat plain kefir. 

Make it 2,000 power: Add 1 medium apple with 1 Tbsp. pure peanut butter as an evening snack.

Week 3

Learn to Meal-Prep Your Week of Meals:

1. Make a double batch of In a single day Oats with Chia Seeds to have for breakfast on Days 16 through 19. 
2. Put collectively Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19. 

Day 15

Breakfast (355 power)

A.M. Snack (305 power)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Lunch (391 power)

P.M. Snack (170 power)

Dinner (391 power)

Evening Snack (206 power)

• ¼ cup unsalted dry-roasted almonds

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night. 

Daily Totals: 1,818 power, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.

Make it 1,500 power: In the reduction of to 1 Tbsp. pure peanut butter at A.M. snack and omit evening snack. 

Make it 2,000 power: Add 1 serving Massaged Kale Salad to dinner.

Day 16

Breakfast (495 power)

A.M. Snack (275 power)

Lunch (469 power)

P.M. Snack (180 power)

Dinner (391 power)

Daily Totals: 1,809 power, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.

Make it 1,500 power: Omit kefir at breakfast and apple at lunch and alter P.M. snack to 1 medium orange. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to the apple at lunch.

Day 17

Breakfast (495 power)

A.M. Snack (275 power)

Lunch (469 power)

P.M. Snack (131 power)

Dinner (415 power)

Daily Totals: 1,785 power, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.

Make it 1,500 power: Omit kefir at breakfast and apple at lunch and alter P.M. snack to 1 medium orange. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 18

Breakfast (495 power)

A.M. Snack (268 power)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (469 power)

P.M. Snack (170 power)

Dinner (398 power)

Daily Totals: 1,801 power, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.

Make it 1,500 power: Omit kefir at breakfast and omit almonds at A.M. snack.

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to the apple at lunch.

Day 19

Breakfast (495 power)

A.M. Snack (176 power)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (469 power)

P.M. Snack (170 power)

Dinner (500 power)

Daily Totals: 1,810 power, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.

Make it 1,500 power: Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.

Make it 2,000 power: Add 1 serving Pineapple & Avocado Salad to dinner. 

Day 20

Breakfast (355 power)

A.M. Snack (229 power)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 cup sliced strawberries

Lunch (484 power)

P.M. Snack (170 power)

Dinner (544 power)

Daily Totals: 1,782 power, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.

Make it 1,500 power: In the reduction of to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack. 

Make it 2,000 power: Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.

Day 21

Breakfast (355 power)

A.M. Snack (305 power)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Lunch (394 power)

P.M. Snack (170 power)

Dinner (478 power)

Evening Snack (105 power)

Daily Totals: 1,807 power, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.

Make it 1,500 power: In the reduction of to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to nighttime snack.

Week 4

Learn to Meal-Prep Your Week of Meals:

1. Make Creamy Hen, Vegetable & Photo voltaic-Dried Tomato Soup to have for lunch on Days 23 through 26. 

Day 22

Breakfast (585 power)

A.M. Snack (156 power)

• 1 cup low-fat plain kefir
• 1 cup blackberries

Lunch (484 power)

P.M. Snack (180 power)

Dinner (419 power)

Meal-Prep Tip: Reserve leftover Gradual-Cooker Hen & Brown Rice with Roasted Corn & Black Beans to have for dinner tomorrow night.

Daily Totals: 1,823 power, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at A.M. snack.

Make it 2,000 power: Add 1 serving Orange-Mango Smoothie to breakfast and omit blackberries at A.M. snack.

Day 23

Breakfast (355 power)

A.M. Snack (156 power)

• 1 cup low-fat plain kefir
• ¾ cup blackberries

Lunch (356 power)

P.M. Snack (305 power)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Dinner (419 power)

Evening Snack (206 power)

• ¼ cup unsalted dry-roasted almonds

Daily Totals: 1,797 power, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.

Make it 1,500 power: In the reduction of to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 power: In the reduction of to ½ cup blackberries at A.M. snack and add 1 serving Orange-Mango Smoothie as an evening snack.

Day 24

Breakfast (585 power)

A.M. Snack (253 power)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (356 power)

P.M. Snack (131 power)

Dinner (480 power)

Daily Totals: 1,804 power, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at A.M. snack.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Day 25

Breakfast (355 power)

A.M. Snack (275 power)

Lunch (356 power)

P.M. Snack (307 power)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 big pear

Dinner (526 power)

Daily Totals: 1,820 power, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.

Make it 1,500 power: In the reduction of to 2 Tbsp. sliced almonds at breakfast and alter P.M. snack to 1 medium orange.

Make it 2,000 power: Add 1 serving Standard Greek Salad to dinner. 

Day 26

Breakfast (606 power)

A.M. Snack (129 power)

• ¾ cup low-fat plain kefir
• ¾ cup blackberries

Lunch (356 power)

P.M. Snack (131 power)

Dinner (593 power)

Meal-Prep Tip: Reserve leftover Gradual-Cooker Beef Stew to have for dinner tomorrow.

Daily Totals: 1,815 power, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and alter P.M. snack to 1 medium apple.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 27

Breakfast (355 power)

A.M. Snack (170 power)

Lunch (484 power)

P.M. Snack (131 power)

Dinner (593 power)

Evening Snack (62 power)

Daily Totals: 1,795 power, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.

Make it 1,500 power: In the reduction of to a few Tbsp. sliced almonds at breakfast and omit almonds at lunch.

Make it 2,000 power: Add 1 plum to lunch and ¼ cup unsalted dry-roasted shelled pistachios to nighttime snack.

Day 28

Breakfast (355 power)

A.M. Snack (170 power)

Lunch (409 power)

P.M. Snack (305 power)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Dinner (398 power)

Evening Snack (176 power)

• ¼ cup unsalted dry-roasted shelled pistachios

Meal-Prep Tip: Reserve 2 servings of Creamy Hen Noodle Soup with Rotisserie Hen to have for lunch on Days 29 and 30. 

Daily Totals: 1,812 power, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.

Make it 1,500 power: In the reduction of to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 power: Omit orange at lunch and add 1 serving Orange-Mango Smoothie as an evening snack.

Week 5

Day 29

Breakfast (585 power)

A.M. Snack (170 power)

Lunch (365 power)

P.M. Snack (144 power)

• ¾ cup low-fat plain kefir
• 1 cup blackberries

Dinner (541 power)

Daily Totals: 1,806 power, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.

Make it 1,500 power: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at P.M. snack.

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 30

Breakfast (355 power)

A.M. Snack (275 power)

Lunch (365 power)

P.M. Snack (170 power)

Dinner (537 power)

Evening Snack (95 power)

Daily Totals: 1,797 power, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.

Make it 1,500 power: In the reduction of to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to nighttime snack.

Extreme-Protein Meals to Focus On:

• Fish
• Shellfish
• Eggs
• Hen and poultry
• Meat
• Soy (harking back to tofu, edamame, tempeh)
• Seitan
• Nuts and seeds
• Beans
• Lentils
• Dairy (harking back to yogurt, milk, kefir, cottage cheese, cheese)

Added vs. Pure Sugars: What’s the Distinction?

Added sugars are, as a result of the title implies, added to meals to sweeten them. There are a variety of fully completely different names for added sugars, along with sugar, cane syrup, high-fructose corn syrup, maple syrup, honey and agave, to name just some. Added sugars have little dietary price and evaluation has continuously linked a extreme consumption of added sugars with an elevated menace of sort 2 diabetes, coronary coronary heart sickness and weight obtain. Pure sugars are current in meals like unsweetened dairy, greens and fruit. These meals moreover embrace important nutritional vitamins, harking back to fiber, protein, dietary nutritional vitamins and minerals. On account of they provide nutritional vitamins alongside the naturally occurring sugar they embrace—along with protein and fiber which might help promote safe blood sugar ranges—meals with pure sugars haven’t been associated to the similar nicely being penalties as added sugars.