Looking to lose weight?
This 30-day high-protein, high-fiber meal plan can help.
In addition to its otherhealth benefits, a high-fiber diet can help promoteweight losseven without other significant diet changes.
Photo:MORGAN HUNT GLAZE; JEN CAUSEY; FRED HARDY
Aside from delicious recipes, youll also find meal-prep tips at the beginning of each week.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Improvedsatietyhelps reduce impulse snacking and can help regulate the hormones that control our appetite.
Sara Haas
Eating moreproteincan also help preserve muscle mass while promoting weight loss.
Its digested more slowly than other types of carbs, which helps keep us full between meals.
To promote weight loss, we set this plan at a lower calorie level of 1,500 calories per day.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Becausecalorie needsvary based on individual needs, we also included modifications for 1,800 and 2,000 calories per day.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
Yes, absolutely.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
We provide many meal options throughout the 30 days.
Feel free to choose your favorite and make it part of your routine.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Andrea Mathis
How Do Fiber and Protein Help with Weight Loss?
Protein and fiber can help promote weight lossbut how?
Snack (192 calories)
Lunch (375 calories)
P.M. chopped walnuts to lunch and 14 cup unsalted dry-roasted almonds to P.M. snack.
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
Make it 2,000 calories:Add 4 Tbsp.
chopped walnuts to lunch and 1 servingBerry-Kefir Smoothieas an evening snack.
chopped walnuts to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to breakfast, 14 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp.
chopped walnuts to P.M. snack.
chopped walnuts to breakfast and 14 cup unsalted dry-roasted almonds to A.M. snack.
Day 5
A.M.
Snack (184 calories)
P.M. ## Day 6
A.M.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Snack (275 calories)
Lunch (421 calories)
P.M. natural peanut butter to breakfast and add 2 Tbsp.
chopped walnuts to A.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to breakfast, add 2 Tbsp.
chopped walnuts to A.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 9
Breakfast (333 calories)
A.M.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Snack (260 calories)
P.M. natural peanut butter as an evening snack.
Snack (212 calories)
P.M. chopped walnuts to A.M. snack and add 14 cup unsalted dry-roasted almonds to P.M. snack.
Day 12
A.M.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Snack (98 calories)
P.M. natural peanut butter as an evening snack.
Day 13
A.M.
Snack (131 calories)
P.M.
Snack (219 calories)
P.M. chopped walnuts at A.M. snack and add 14 cup unsalted dry-roasted almonds to P.M. snack.
natural peanut butter to P.M. snack and add 1 medium banana as an evening snack.
Make it 2,000 calories:Add 2 Tbsp.
Day 17
A.M. sliced almonds to A.M. snack and add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter as an evening snack.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
natural peanut butter at A.M. snack and add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Increase to 2 Tbsp.
natural peanut butter as an evening snack.
Jacob Fob
natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 14 cup chopped walnuts to A.M. snack.
Day 23
Breakfast (316 calories)
A.M. natural peanut butter as an evening snack.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Day 24
Lunch (306 calories)
P.M. natural peanut butter as an evening snack.
chopped walnuts to A.M. snack.
natural peanut butter at P.M. snack and add 1 medium banana as an evening snack.
Jacob Fox
natural peanut butter as an evening snack.
Week 5
Day 29
Breakfast (334 calories)
P.M. American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 20202025.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.
2020;29(3):166-173. doi:10.7570/jomes20028
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Jason Donnelly
Charlotte and Johnny Autry
Jacob Fox
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Brie Passano
Jacob Fox
