7-Day High-Protein Diet Plan for More Energy, Made by a Nutritionist

Feeling more energetic can be as simple as enjoying a balanced, protein-rich diet throughout the day. This high-protein diet plan will help you stay full with every meal and snack. Why does protein keep you strong you ask? Since it takes a long time to break down, combining carbs and protein helps keep your energy levels up for longer and prevents crashes throughout the day. Read on for a plan to help you feel better, no matter what the week may be.

Why This Plan Is Good For You

Protein is an important nutrient that plays a major role in many functions in your body from supporting your immune system to repairing muscle tissue. Whether your goals are to stay fit or to stay full throughout the day, this high-protein meal plan will help you reach your health goals. We set this plan to include at least 80 grams of protein per day, which is a level where most people will meet their needs. However, daily protein needs vary based on a variety of individual factors, including age, activity level, and more. Feel free to modify this plan to best meet your needs.

Our body gets the energy it needs from calories, which are the units of energy found in food. To help keep your energy levels up, we recommend calories throughout the day to help you avoid feeling empty. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we used to include meal plans and 1,200 calorie conversions, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggest that cutting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not feasible for long-term health and wellness.

Day 1

Breakfast (549 calories)

AM Snack (112 calories)

• ½ cup plain Greek yogurt
• ½ cup raspberries

Lunch (463 calories)

PM Snack (239 calories)

Dinner (445 calories)

Daily total: 1,808 calories, 101g fat, 23g saturated fat, 102g protein, 125g carbohydrate, 29g fiber, 2,253 mg sodium

Makes 1,500 calories: Skip the avocado at lunch and skip the morning snack

Doing 2,000 calories: Add one egg for breakfast and one serving of Dark Chocolate Cashew Clusters for an evening snack

Day 2

Breakfast (424 calories)

AM Snack (155 calories)

Lunch (559 calories)

PM Snack (264 calories)

Dinner (426 calories)

Daily total: 1,828 calories, 78g fat, 19g saturated fat, 85g protein, 219g carbohydrate, 36g fiber, 1,398 mg sodium

Makes 1,500 calories: Skip the AM snack

Doing 2,000 calories: Add 1 tablespoon of natural peanut butter to the AM snack and 1 tablespoon of walnuts to the PM snack.

Day 3

Breakfast (391 calories)

AM Snack (112 calories)

• ½ cup plain Greek yogurt
• ½ cup raspberries

Lunch (559 calories)

PM Snack (137 calories)

• 1 medium banana
• 1 tablespoon of natural peanut butter

Dinner (601 calories)

Daily total: 1,801 calories, 76g fat, 18g saturated fat, 96g protein, 201g carbohydrate, 39g fiber, 1,832 mg sodium

Makes 1,500 calories: Skip salad at lunch and peanut butter at AM snack

Doing 2,000 calories: Add 2 tablespoons of slivered almonds to the AM meal and one serving of Dark Chocolate Cashew Clusters for an evening snack.

Day 4

Breakfast (416 calories)

AM Snack (202 calories)

Lunch (559 calories)

PM Snack (264 calories)

Dinner (384 calories)

Daily total: 1,775 calories, 67g fat, 13g saturated fat, 80g protein, 247g carbohydrate, 35g fiber, 1,819 mg sodium

Makes 1,500 calories: Skip the PM snack

Doing 2,000 calories: Add ½ cup of Greek yogurt to the AM snack and 2 tablespoons of almonds to the PM snack

Day 5

Breakfast (322 calories)

AM Snack (208 calories)

• ½ cup plain yogurt
• ½ cup raspberries
• 1 tablespoon natural peanut butter

Lunch (402 calories)

PM Snack (290 calories)

Dinner (453 calories)

Dinner (140 calories)

Daily total: 1,815 calories, 99g fat, 29g saturated fat, 98g protein, 160g carbohydrate, 26g fiber, 2,336mg sodium

Makes 1,500 calories: Skip the PM snack

Doing 2,000 calories: Add one tablespoon of organic peanut butter to your morning snack and ½ cup of Basic Quinoa to have lunch

Day 6

Breakfast (322 calories)

AM Snack (155 calories)

Lunch (500 calories)

PM Snack (256 calories)

• ½ cup cottage cheese
• 1 medium horse
• 1 tablespoon of almonds

Dinner (319 calories)

Dinner (202 calories)

Daily total: 1,752 calories, 55g fat, 13g saturated fat, 96g protein, 244g carbohydrate, 39g fiber, 2,134 mg sodium

Makes 1,500 calories: Skip the evening snack

Doing 2,000 calories: Add 1 medium apple for breakfast and ½ avocado for lunch

Day 7

Breakfast (338 calories)

AM Snack (137 calories)

• 1 medium banana
• 1 tablespoon of natural peanut butter

Lunch (606 calories)

PM Snack (290 calories)

Dinner (446 calories)

Daily total: 1,817 calories, 70g fat, 15g saturated fat, 99g protein, 278g carbohydrate, 50g fiber, 2,215mg sodium

Makes 1,500 calories: Leave a PM snack

Doing 2,000 calories: Add an evening snack of one serving of Dark Chocolate Cashew Bars

How to Eat-Prepare Your Meals for the Week

Protein-rich foods to focus on

• Chicken coop
• Fish
• Lean Red Meat
• Nuts
• Seeds
• Tofu
• Beans and lentils
• Dairy products (such as yogurt, low-sodium cheese, cottage cheese)