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Enjoy a month of filling high-protein and high-fiber meals—all without any added sugar.
Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.
Updated on July 29, 2024 Reviewed by DietitianAlyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it.
If you’re looking for a routine that will keep you satiated while maximizing flavor, look no further. This high-protein, high-fiber meal plan provides a full month of delicious and filling meals and snacks—all without any added sugar. You’ll find easy-to-follow recipes and meal-prep tips to simplify your routine. Check it out!
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
In this 30-day meal plan, we focus on protein and fiber, two nutrients that help improve satiety. We also skip added sugars. Added sugars are those added during food processing. They provide sweetness and calories but don’t have much staying power. To promote stable energy levels and feelings of fullness, each day provides at least 90 grams of protein and 30 grams of fiber, with most days coming in quite a bit higher than that.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Absolutely, you can definitely mix and match meals if there’s one you don’t like. If you’re closely monitoring protein, fiber or other nutrients, it may be helpful to choose a meal with a similar nutrition profile. For this plan, we aimed for 1,800 calories, a minimum of 90 grams of protein and 30 grams of fiber and a maximum of 2,300 milligrams of sodium per day. We provided an array of high-protein and high-fiber recipes, though it definitely works to repeat a meal or two. For even more inspiration, check out all of our high-protein and high-fiber recipes.
Yes, if it’s easier for your routine then you can definitely eat the same breakfast or lunch every day. Each breakfast ranges from 319 to 432 calories while lunch options span 400 to 478 calories. These ranges are fairly similar, so a simple swap should work for most people, though you could always adjust a snack or two if needed.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Unlike natural sugars, which are found in fruits, vegetables and dairy, added sugars are added during food processing to provide sweetness. While added sugars are fine in moderation, many of us are eating more than we realize, with the average American adult consuming an average of 17 teaspoons of added sugar per day. Added sugars are found in a variety of foods, such as granola bars, desserts, sweetened beverages, dressings, packaged snacks and more. Take a peek at the nutrition label to see where added sugars may be making their way into your routine.
Fiber is an important nutrient with many health benefits, and yet only 7% of Americans are reaching their daily fiber goals. Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits, nuts, seeds and vegetables. It’s linked to improved digestion, better blood sugar management, improved cholesterol levels and more diverse gut bacteria. A high-fiber diet has been linked to weight loss, independent of other health changes. It’s even been named our No. 1 nutrient for healthier blood sugar levels and improved cholesterol. Check out 5 Easy Ways to Eat More Fiber to get started.
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Daily Totals: 1,794 calories, 82g fat, 101g protein, 174g carbohydrate, 32g fiber, 1,384mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit pear at lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
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Daily Totals: 1,793 calories, 91g fat, 102g protein, 158g carbohydrate, 36g fiber, 1,688mg sodium
Make it 1,500 calories: Omit yogurt and walnuts at A.M. snack and omit hummus at lunch.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
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Daily Totals: 1,785 calories, 87g fat, 91g protein, 175g carbohydrate, 34g fiber, 1,592mg sodium
Make it 1,500 calories: Omit yogurt and walnuts at A.M. snack and omit hummus at lunch.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack.
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