30-Day Extreme-Protein, Extreme-Fiber Meal Plan for Weight Loss

On this 30-day high-protein, high-fiber meal plan, we prioritize two nutritional vitamins that will help facilitate weight discount. Every protein and fiber current endurance to meals, which helps you retain energized and satiated between meals and snacks. Together with its completely different nicely being benefits, a high-fiber weight-reduction plan can help promote weight discount—even with out completely different very important weight-reduction plan changes. Aside from delicious recipes, you’ll moreover uncover meal-prep concepts initially of each week. Try it out!

Why This Meal Plan Is Good for You

In case your goal is weight discount, consuming further protein and fiber can help on account of these two nutritional vitamins can help you are feeling full for longer. Improved satiety helps cut back impulse snacking and might help regulate the hormones that administration our urge for meals. On this 30-day plan, day-after-day provides a median of 98 grams of protein and 33 grams of fiber. Consuming further protein may even help defend muscle mass whereas promoting weight discount. We embrace a variety of proteins, from meat and poultry to fish, beans, lentils, soy and dairy, to provide a wide array of nutritional vitamins and flavors. We moreover embrace a great deal of fiber, an very important nutrient with an array of nicely being benefits that the majority people are falling transient on, with solely 7% of adults within the US reaching their day-to-day fiber targets. Fiber is current in meals like full grains, legumes, nuts, seeds and fruit and veggies. It’s digested further slowly than different types of carbs, which helps protect us full between meals. 

To promote weight discount, we set this plan at a lower calorie diploma of 1,500 power per day. Because of calorie needs differ based on explicit individual needs, we moreover included modifications for 1,800 and a few,000 power per day. Whereas we beforehand included meal plans and modifications for 1,200 power, we no longer do. The 2020-2025 Dietary Ideas for Folks signifies that limiting your power to 1,200 per day is simply too low for most people to fulfill their dietary needs, plus it’s unsustainable for long-term nicely being and well-being.

How Do Fiber and Protein Help with Weight Loss?

Protein and fiber can help promote weight discount—nevertheless how? Every of these nutritional vitamins help us actually really feel full and provide further endurance, which suggests we’re a lot much less susceptible to actually really feel hungry (and cranky) between meals. Fiber is broken down slowly, so it stays in our digestive system for longer and helps us actually really feel full for longer as successfully. Soluble fiber moreover sorts short-chain fatty acids when it’s digested, which indicators the discharge of appetite-regulating peptides. Protein, alternatively, helps deal with hunger hormones. When protein is digested, hormones that protect us full are launched whereas the hunger-inducing hormone, ghrelin, is inhibited. In case you’re attempting to shed weight, specializing in these two nutritional vitamins can help. 

Extreme-Protein and Extreme-Fiber Meals to Focus On:

• Fruits
• Greens
• Complete grains
• Beans
• Lentils
• Nuts
• Seeds
• Soy
• Poultry
• Meat
• Eggs
• Dairy, along with yogurt, kefir and cottage cheese
• Fish
• Shellfish

Week 1

The best way to Meal-Prep Your Week of Meals:

1. Make Sausage, Spinach & Mushroom Egg Bites to have for breakfast all by the week.
2. Put collectively Sluggish-Cooker Hen & White Bean Stew to have for lunch on Days 2 through 5.  

Day 1

Breakfast (372 power)

A.M. Snack (192 power)

Lunch (375 power)

P.M. Snack (131 power)

Dinner (460 power)

Each day Totals: 1,528 power, 51g fat, 94g protein, 186g carbohydrate, 32g fiber, 1,403mg sodium

Make it 1,800 power: Add 1 Tbsp. chopped walnuts to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 power: Add 4 Tbsp. chopped walnuts to lunch and 1 serving Berry-Kefir Smoothie as an evening snack. 

Day 2

Breakfast (327 power)

A.M. Snack (62 power)

Lunch (493 power)

P.M. Snack (131 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (500 power)

Each day Totals: 1,513 power, 66g fat, 104g protein, 138g carbohydrate, 32g fiber, 1,821mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and a few Tbsp. chopped walnuts to P.M. snack. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and a few Tbsp. chopped walnuts to P.M. snack. 

Day 3

Breakfast (327 power)

A.M. Snack (62 power)

Lunch (493 power)

P.M. Snack (152 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries

Dinner (463 power)

Each day Totals: 1,497 power, 60g protein, 92g protein, 158g carbohydrate, 32g fiber, 1,727mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and a few Tbsp. chopped walnuts to P.M. snack. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and a few Tbsp. chopped walnuts to P.M. snack. 

Day 4

Breakfast (371 power)

A.M. Snack (62 power)

Lunch (493 power)

P.M. Snack (113 power)

• ¾ cup low-fat plain kefir
• 1 plum

Dinner (482 power)

Each day Totals: 1,521 power, 46g fat, 99g protein, 197g carbohydrate, 34g fiber, 1,364mg sodium

Make it 1,800 power: Add 2 Tbsp. chopped walnuts to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Berry-Kefir Smoothie as an evening snack. 

Day 5

Breakfast (327 power)

A.M. Snack (184 power)

Lunch (493 power)

P.M. Snack (98 power)

• ¼ cup salted dry-roasted edamame

Dinner (419 power)

Meal-Prep Tip: Reserve two servings Sluggish-Cooker Hen & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7.

Each day Totals: 1,521 power, 53g fat, 106g protein, 163g carbohydrate, 31g fiber, 1,474mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 6

Breakfast (327 power)

A.M. Snack (275 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 3 Tbsp. slivered almonds

Lunch (421 power)

P.M. Snack (130 power)

• ⅓ cup salted dry-roasted edamame

Dinner (368 power)

Each day Totals: 1,521 power, 71g fat, 91g protein, 140g carbohydrate, 36g fiber, 1,581mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 7

Breakfast (327 power)

A.M. Snack (152 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Lunch (421 power)

P.M. Snack (130 power)

• ¼ cup salted dry-roasted edamame
• ½ cup raspberries

Dinner (485 power)

Each day Totals: 1,514 power, 60g fat, 105g protein, 146g carbohydrate, 33g fiber, 1,583mg sodium

Make it 1,800 power: Add 2 Tbsp. pure peanut butter to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 2

The best way to Meal-Prep Your Week of Meals:

1. Make Extreme-Protein Strawberry & Peanut Butter In a single day Oats to have for breakfast on Days 9 through 11.
2. Put collectively Lemon-Blueberry Granola to have for breakfast all by the week.
3. Make Sweet Potato, Kale & Hen Salad with Peanut Dressing to have for lunch on Days 9 through 12. 

Day 8

Breakfast (413 power)

A.M. Snack (64 power)

Lunch (347 power)

P.M. Snack (98 power)

• ¼ cup salted dry-roasted edamame

Dinner (600 power)

Each day Totals: 1,522 power, 68g fat, 106g protein, 126g carbohydrate, 31g fiber, 1,269mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple to P.M. snack. 

Make it 2,000 power: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack. 

Day 9

Breakfast (333 power)

A.M. Snack (297 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 2 Tbsp. slivered almonds
• 1 Tbsp. chia seeds

Lunch (393 power)

P.M. Snack (98 power)

• ¼ cup salted dry-roasted edamame

Dinner (414 power)

Each day Totals: 1,525 power, 55g fat, 106g protein, 155g carbohydrate, 34g fiber, 1,095mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to P.M. snack and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack. 

Day 10

Breakfast (333 power)

A.M. Snack (260 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 2 Tbsp. chia seeds

Lunch (393 power)

P.M. Snack (133 power)

• ¼ cup salted dry-roasted edamame
• 1 clementine

Dinner (398 power)

Each day Totals: 1,517 power, 59g fat, 98g protein, 150g carbohydrate, 32g fiber, 1,428mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie as an evening snack. 

Make it 2,000 power: Add 1 serving Massaged Kale Salad to dinner and add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack. 

Day 11

Breakfast (333 power)

A.M. Snack (212 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 2 Tbsp. chia seeds

Lunch (393 power)

P.M. Snack (46 power)

Dinner (535 power)

Each day Totals: 1,519 power, 72g fat, 104g protein, 116g carbohydrate, 31g fiber, 1,321mg sodium

Make it 1,800 power: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 serving Berry-Kefir Smoothie as an evening snack. 

Day 12

Breakfast (413 power)

A.M. Snack (98 power)

• ¼ cup salted dry-roasted edamame

Lunch (393 power)

P.M. Snack (219 power)

Dinner (394 power)

Each day Totals: 1,517 power, 59g fat, 106g protein, 143g carbohydrate, 30g fiber, 1,837mg sodium

Make it 1,800 power: Add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack. 

Make it 2,000 power: Add 1 medium apple to A.M. snack, 1 medium banana to lunch and 1 serving Massaged Kale Salad to dinner.

Day 13

Breakfast (413 power)

A.M. Snack (131 power)

Lunch (347 power)

P.M. Snack (157 power)

• ¼ cup salted dry-roasted edamame
• 1 medium peach

Dinner (472 power)

Each day Totals: 1,519 power, 48g fat, 107g protein, 179g carbohydrate, 35g fiber, 1,164mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to lunch and 1 serving Typical Greek Salad to dinner. 

Day 14

Breakfast (413 power)

A.M. Snack (219 power)

Lunch (347 power)

P.M. Snack (160 power)

• ¼ cup salted dry-roasted edamame
• 1 medium orange

Dinner (380 power)

Each day Totals: 1,519 power, 62g fat, 114g protein, 179g carbohydrate, 35g fiber, 1,164mg sodium

Make it 1,800 power: Add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack. 

Make it 2,000 power: Add 1 medium apple to A.M. snack,  ¼ cup unsalted dry-roasted almonds to lunch and 1 serving All of the issues Bagel Avocado Toast to dinner. 

Week 3

The best way to Meal-Prep Your Week of Meals:

1. Make Extreme-Fiber Raspberry-Vanilla In a single day Oats to have for breakfast on Days 16 through 20. 
2. Put collectively Chickpea, Beet & Feta Salad with Lemon-Garlic vinaigrette to have for lunch on Days 16 through 19. 

Day 15

Breakfast (319 power)

A.M. Snack (168 power)

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

Lunch (468 power)

P.M. Snack (131 power)

Dinner (433 power)

Each day Totals: 1,520 power, 54g fat, 94g protein, 175g carbohydrate, 31g fiber, 1,296mg sodium

Make it 1,800 power: Add 2 Tbsp. chopped walnuts at A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack

Day 16

Breakfast (367 power)

A.M. Snack (219 power)

Lunch (397 power)

P.M. Snack (95 power)

Dinner (401 power)

Each day Totals: 1,479 power, 43g fat, 101g protein, 178g carbohydrate, 32g fiber, 1,894mg sodium

Make it 1,800 power: Add 2 Tbsp. pure peanut butter to P.M. snack and add 1 medium banana as an evening snack. 

Make it 2,000 power: Add 2 Tbsp. pure peanut butter to P.M. snack and add 1 medium banana with ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 17

Breakfast (367 power)

A.M. Snack (141 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (397 power)

P.M. Snack (131 power)

Dinner (478 power)

Each day Totals: 1,514 power, 47g fat, 98g protein, 184g carbohydrate, 31g fiber, 1,066mg sodium

Make it 1,800 power: Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 power:  Add 2 Tbsp. sliced almonds to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 1 Tbsp. pure peanut butter as an evening snack. 

Day 18

Breakfast (367 power)

A.M. Snack (200 power)

• 1 medium apple
• 1 Tbsp. pure peanut butter

Lunch (397 power)

P.M. Snack (131 power)

Dinner (426 power)

Each day Totals: 1,521 power, 55g fat, 96g protein, 168g carbohydrate, 31g fiber, 1,585mg sodium

Make it 1,800 power: Improve to 2 Tbsp. pure peanut butter at A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Make it 2,000 power: Improve to 2 Tbsp. pure peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack. 

Day 19

Breakfast (367 power)

A.M. Snack (192 power)

Lunch (397 power)

P.M. Snack (59 power)

Dinner (501 power)

Meal-Prep Tip: Reserve 4 servings Harira (Moroccan Tomato, Lentil & Beef Soup) to have for lunch on Days 20 through 23. 

Each day Totals: 1,516 power, 57g fat, 99g protein, 157g carbohydrate, 31g fiber, 1,930mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana as an evening snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. pure peanut butter as an evening snack. 

Day 20

Breakfast (367 power)

A.M. Snack (141 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (318 power)

P.M. Snack (192 power)

Dinner (496 power)

Each day Totals: 1,513 power, 50g fat, 91g protein, 182g carbohydrate, 34g fiber, 1,597mg sodium

Make it 1,800 power: Add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack. 

Make it 2,000 power: Add ¼ cup chopped walnuts to A.M. snack and add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack. 

Day 21

Breakfast (319 power)

A.M. Snack (141 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (318 power)

P.M. Snack (219 power)

Dinner (524 power)

Each day Totals: 1,521 power, 62g fat, 85g protein, 169g carbohydrate, 37g fiber, 1,860mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie to breakfast. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup chopped walnuts to A.M. snack.

Week 4

The best way to Meal-Prep Your Week of Meals:

1. Make Roasted Purple Pepper & Spinach Egg Bites to have for breakfast all by the week. 
2. Put collectively Extreme-Protein Lemon-Blueberry Energy Balls to have as a snack all by the week. 

Day 22

Breakfast (371 power)

A.M. Snack (131 power)

Lunch (318 power)

P.M. Snack (251 power)

Dinner (433 power)

Each day Totals: 1,504 power, 59g fat, 95g protein, 162g carbohydrate, 33g fiber, 1,782mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple to lunch. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium apple to lunch and add 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack. 

Day 23

Breakfast (316 power)

A.M. Snack (258 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Lunch (318 power)

P.M. Snack (219 power)

Dinner (368 power)

Meal-Prep Tip: Make One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 24 through 27. 

Each day Totals: 1,479 power, 51g fat, 95g protein, 173g carbohydrate, 44g fiber, 2,167mg sodium

Make it 1,800 power: Add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1 medium apple with 1 Tbsp. pure peanut butter as an evening snack.

Day 24

Breakfast (316 power)

A.M. Snack (219 power)

Lunch (306 power)

P.M. Snack (193 power)

• ¼ cup salted dry-roasted edamame
• 1 medium apple

Dinner (453 power)

Each day Totals: 1,487 power, 58g fat, 95g protein, 154g carbohydrate, 36g fiber, 1,759mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie to breakfast. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1 medium banana with 1 Tbsp. pure peanut butter as an evening snack. 

Day 25

Breakfast (371 power)

A.M. Snack (219 power)

Lunch (306 power)

P.M. Snack (131 power)

Dinner (470 power)

Each day Totals: 1,498 power, 56g fat, 93g protein, 162g carbohydrate, 35g fiber, 1,707mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana as an evening snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. pure peanut butter as an evening snack.

Day 26

Breakfast (316 power)

A.M. Snack (141 power)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Lunch (306 power)

P.M. Snack (219 power)

Dinner (437 power)

Night time Snack (98 power)

• ¼ cup salted dry-roasted edamame

Each day Totals: 1,517 power, 44g fat, 91g protein, 195g carbohydrate, 39g fiber, 1,970mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie to breakfast. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add 4 Tbsp. chopped walnuts to A.M. snack.

Day 27

Breakfast (316 power)

A.M. Snack (219 power)

Lunch (415 power)

P.M. Snack (182 power)

• 1 small apple
• 1 Tbsp. pure peanut butter

Dinner (378 power)

Each day Totals: 1,511 power, 53g fat, 101g protein, 160g carbohydrate, 33g fiber, 1,918mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie to breakfast. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast, improve to 2 Tbsp. pure peanut butter at P.M. snack and add 1 medium banana as an evening snack. 

Day 28

Breakfast (371 power)

A.M. Snack (219 power)

Lunch (354 power)

P.M. Snack (31 power)

Dinner (522 power)

Each day Totals: 1,498 power, 56g fat, 97g protein, 162g carbohydrate, 33g fiber, 1,526mg sodium

Make it 1,800 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple as an evening snack. 

Make it 2,000 power: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. pure peanut butter as an evening snack.

Week 5

Day 29

Breakfast (334 power)

A.M. Snack (219 power)

Lunch (354 power)

P.M. Snack (129 power)

• ¼ cup salted dry-roasted edamame
• 1 plum

Dinner (458 power)

Each day Totals: 1,494 power, 49g fat, 86g protein, 184g carbohydrate, 35g fiber, 1,913mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie to breakfast. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 30

Breakfast (334 power)

A.M. Snack (131 power)

Lunch (354 power)

P.M. Snack (230 power)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 1 Tbsp. sliced almonds

Dinner (469 power)

Each day Totals: 1,519 power, 56g fat, 85g protein, 181g carbohydrate, 31g fiber, 1,369mg sodium

Make it 1,800 power: Add 1 serving Berry-Kefir Smoothie to breakfast. 

Make it 2,000 power: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.