30-Day No-Sugar, High-Fiber & High-Protein Meal Plan
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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!
How We Create Meal Plans
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.
Why This Meal Plan Is Great for You
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.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
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 mg 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.
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Can I eat the same breakfast or lunch every day?
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.
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Why is there not a modification for 1,200 calories?
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.
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What are added sugars?
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.
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Health Benefits of Fiber
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 #1 nutrient for healthier blood sugar levels and improved cholesterol. Check out 5 Easy Ways to Eat More Fiber to get started.
High-Fiber and High-Protein Foods to Focus On:
- Whole grains
- Beans and lentils
- Fruits
- Vegetables
- Nuts, including nut butters
- Seeds
- Dairy, such as yogurt, kefir and cottage cheese
- Poultry
- Meat
- Fish
- Shellfish
- Soy (tofu, edamame)
- Eggs
Week 1
How to Meal-Prep Your Week of Meals
- Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 2 through 5.
- Prepare Turkey & Wild Rice Soup with Vegetables to have for lunch on days 2 through 5.
- Make Peanut Butter-Date Energy Balls to have as a snack throughout the month. Store in the freezer to maintain freshness.
Day 1
Breakfast (319 calories)
A.M. Snack (248 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts or nut of choice
Lunch (478 calories)
P.M. Snack (149 calories)
Dinner (600 calories)
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 dry-roasted unsalted almonds as an evening snack.
Day 2
Breakfast (385 calories)
A.M. Snack (248 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts or nut of choice
Lunch (444 calories)
P.M. Snack (95 calories)
Dinner (622 calories)
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.
Day 3
Breakfast (385 calories)
A.M. Snack (248 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts or nut of choice
Lunch (444 calories)
P.M. Snack (219 calories)
Dinner (489 calories)
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.
Day 4
Breakfast (385 calories)
A.M. Snack (224 calories)
Lunch (444 calories)
P.M. Snack (219 calories)
Dinner (467 calories)
Evening Snack (62 calories)
Daily Totals: 1,801 calories, 79g fat, 103g protein, 179g carbohydrate, 34g fiber, 1,647mg sodium
Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.
Day 5
Breakfast (385 calories)
A.M. Snack (224 calories)
Lunch (444 calories)
P.M. Snack (219 calories)
Dinner (471 calories)
Evening Snack (62 calories)
Daily Totals: 1,805 calories, 79g fat, 96g protein, 192g carbohydrate, 36g fiber, 2,217mg sodium
Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls at A.M. snack, change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.
Day 6
Breakfast (319 calories)
A.M. Snack (248 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts or nut of choice
Lunch (478 calories)
P.M. Snack (219 calories)
Dinner (547 calories)
Daily Totals: 1,811 calories, 76g fat, 106g protein, 194g carbohydrate, 43g fiber, 2,011mg sodium
Make it 1,500 calories: Omit yogurt and nuts at A.M. snack and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted as an evening snack.
Day 7
Breakfast (319 calories)
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (478 calories)
P.M. Snack (219 calories)
Dinner (585 calories)
Daily Totals: 1,807 calories, 89g fat, 103g protein, 161g carbohydrate, 35g fiber, 1,838mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium peach and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana as an evening snack.
Week 2
How to Meal-Prep Your Week of Meals:
- Make Greens-&-Gruyère Mini Quiches to have for breakfast throughout the week.
- Prepare Ground Chicken Chili to have for lunch on days 9 through 12.
Day 8
Breakfast (396 calories)
A.M. Snack (248 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts or nut of choice
Lunch (464 calories)
P.M. Snack (95 calories)
Dinner (595 calories)
Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night.
Daily Totals: 1,798 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,989mg sodium
Make it 1,500 calories: Omit chopped walnuts at A.M. snack and omit Brussels Sprouts Caesar Salad at dinner.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 9
Breakfast (432 calories)
A.M. Snack (149 calories)
Lunch (401 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (595 calories)
Daily Totals: 1,783 calories, 93g fat, 100g protein, 151g carbohydrate, 36g fiber, 2,001mg sodium
Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit Brussels Sprouts Caesar Salad at dinner.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 10
Breakfast (396 calories)
A.M. Snack (248 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts or nut of choice
Lunch (401 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (416 calories)
Evening Snack (149 calories)
Daily Totals: 1,816 calories, 101g fat, 103g protein, 143g carbohydrate, 38g fiber, 1,814mg sodium
Make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories: Add 3/4 cup low-fat plain kefir to breakfast and add 1 medium banana to P.M. snack.
Day 11
Breakfast (432 calories)
A.M. Snack (149 calories)
Lunch (401 calories)
P.M. Snack (198 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ⅔ cup blackberries
- 2 Tbsp. chopped walnuts
Dinner (595 calories)
Daily Totals: 1,776 calories, 98g fat, 101g protein, 138g carbohydrate, 30g fiber, 2,132mg sodium
Make it 1,500 calories: Omit orange at breakfast and omit Cucumber & Avocado Salad at dinner.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 12
Breakfast (396 calories)
A.M. Snack (224 calories)
Lunch (401 calories)
P.M. Snack (219 calories)
Dinner (470 calories)
Evening Snack (104 calories)
Daily Totals: 1,815 calories, 85g fat, 101g protein, 176g carbohydrate, 36g fiber, 1,995mg sodium
Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls at A.M. snack and change P.M. snack to 1 medium peach.
Make it 2,000 calories: Add 22 dry-roasted unsalted almonds to evening snack.
Day 13
Breakfast (432 calories)
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (448 calories)
P.M. Snack (219 calories)
Dinner (514 calories)
Daily Totals: 1,819 calories, 95g fat, 105g protein, 153g carbohydrate, 34g fiber, 1,836mg sodium
Make it 1,500 calories: Omit orange at breakfast, change P.M. snack to ½ cup blueberries and omit banana at lunch.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 14
Breakfast (432 calories)
A.M. Snack (265 calories)
Lunch (448 calories)
P.M. Snack (198 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ⅔ cup blackberries
- 2 Tbsp. chopped walnuts
Dinner (460 calories)
Daily Totals: 1,803 calories, 92g fat, 101g protein, 160g carbohydrate, 37g fiber, 2,027mg sodium
Make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to ½ cup blackberries.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 3
How to Meal-Prep Your Week of Meals:
- Make Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.
Day 15
Breakfast (365 calories)
A.M. Snack (241 calories)
- 1 large pear
- 1 cup low-fat plain kefir
Lunch (464 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (505 calories)
Daily Totals: 1,781 calories, 89g fat, 107g protein, 160g carbohydrate, 32g fiber, 1,451mg sodium
Make it 1,500 calories: Omit kefir at A.M. snack and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 16
Breakfast (389 calories)
A.M. Snack (254 calories)
Lunch (469 calories)
P.M. Snack (180 calories)
- ¼ cup dry-roasted salted edamame
- ½ cup low-fat unsalted cottage cheese
Dinner (528 calories)
Meal-Prep Tip: Reserve leftover Caprese Casserole to have for dinner tomorrow night.
Daily Totals: 1,820 calories, 73g fat, 102g protein, 204g carbohydrate, 41g fiber, 1,353mg sodium
Make it 1,500 calories: Omit yogurt at breakfast, banana at A.M. snack and dry-roasted edamame at P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 17
Breakfast (389 calories)
A.M. Snack (219 calories)
Lunch (469 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (528 calories)
Daily Totals: 1,812 calories, 85g fat, 100g protein, 175g carbohydrate, 38g fiber, 1,389mg sodium
Make it 1,500 calories: Omit yogurt at breakfast and Massaged Kale Salad at dinner.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and 1 medium banana to P.M. snack.
Day 18
Breakfast (365 calories)
A.M. Snack (219 calories)
Lunch (469 calories)
P.M. Snack (259 calories)
Dinner (489 calories)
Daily Totals: 1,801 calories, 87g fat, 110g protein, 167g carbohydrate, 34g fiber, 1,754mg sodium
Make it 1,500 calories: Change A.M. snack to ¼ cup dry-roasted salted edamame and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 19
Breakfast (389 calories)
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (469 calories)
P.M. Snack (224 calories)
Dinner (491 calories)
Daily Totals: 1,780 calories, 84g fat, 102g protein, 167g carbohydrate, 36g fiber, 1,115mg sodium
Make it 1,500 calories: Omit yogurt at breakfast and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 20
Breakfast (389 calories)
A.M. Snack (253 calories)
- 2 large hard-boiled eggs
- ¼ cup dry-roasted unsalted edamame
Lunch (464 calories)
P.M. Snack (168 calories)
- 1 cup low-fat plain kefir
- 1 medium peach
Dinner (536 calories)
Daily Totals: 1,811 calories, 74g fat, 105g protein, 185g carbohydrate, 36g fiber, 1,616mg sodium
Make it 1,500 calories: Omit yogurt at breakfast and change A.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 21
Breakfast (365 calories)
A.M. Snack (206 calories)
Lunch (464 calories)
P.M. Snack (241 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 clementine
Dinner (529 calories)
Daily Totals: 1,804 calories, 90g fat, 102g protein, 168g carbohydrate, 39g fiber, 1,423mg sodium
Make it 1,500 calories: Omit Peanut Butter-Date Energy Balls at A.M. snack and omit almonds at P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 4
How to Meal-Prep Your Week of Meals:
- Make One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on days 23 through 26.
Day 22
Breakfast (400 calories)
A.M. Snack (149 calories)
Lunch (409 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (535 calories)
Evening Snack (95 calories)
Daily Totals: 1,794 calories, 83g fat, 99g protein, 179g carbohydrate, 39g fiber, 1,096mg sodium
Make it 1,500 calories: Omit kefir at breakfast, change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 23
Breakfast (402 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 3 Tbsp. chopped nuts, such as walnuts, almonds or pecans
- 1 Tbsp. chia seeds
- ½ cup blueberries
A.M. Snack (215 calories)
Lunch (400 calories)
P.M. Snack (149 calories)
Dinner (454 calories)
Evening Snack (203 calories)
- 1 medium banana
- 1 Tbsp. almond butter
Daily Totals: 1,824 calories, 88g fat, 104g protein, 172g carbohydrate, 34g fiber, 1,061mg sodium
Make it 1,500 calories: Omit chopped walnuts at breakfast and change A.M. snack to 1 plum.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner
Day 24
Breakfast (400 calories)
A.M. Snack (215 calories)
Lunch (400 calories)
P.M. Snack (303 calories)
Dinner (494 calories)
Daily Totals: 1,813 calories, 73g fat, 97g protein, 206g carbohydrate, 36g fiber, 1,518mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit almonds at P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 25
Breakfast (402 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 3 Tbsp. chopped nuts, such as walnuts, almonds or pecans
- 1 Tbsp. chia seeds
- ½ cup blueberries
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (400 calories)
P.M. Snack (171 calories)
- 1 cup low-fat plain kefir
- 1 medium orange
Dinner (615 calories)
Daily Totals: 1,796 calories, 79g fat, 100g protein, 186g carbohydrate, 34g fiber, 1,591mg sodium
Make it 1,500 calories: Omit nuts at breakfast and change A.M. snack to 1 medium peach.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 26
Breakfast (400 calories)
A.M. Snack (187 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Lunch (404 calories)
P.M. Snack (301 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 medium apple
Dinner (504 calories)
Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 27 through 30.
Daily Totals: 1,795 calories, 73g fat, 90g protein, 204g carbohydrate, 39g fiber, 1,343mg sodium
Make it 1,500 calories: Omit kefir at breakfast and almonds at P.M. snack.
Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.
Day 27
Breakfast (402 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 3 Tbsp. chopped nuts, such as walnuts, almonds or pecans
- 1 Tbsp. chia seeds
- ½ cup blueberries
A.M. Snack (230 calories)
- 1 large pear
- ¼ cup dry-roasted salted edamame
Lunch (397 calories)
P.M. Snack (224 calories)
Dinner (570 calories)
Daily Totals: 1,823 calories, 84g fat, 108g protein, 170g carbohydrate, 35g fiber, 1,473mg sodium
Make it 1,500 calories: Omit chopped walnuts at breakfast and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 28
Breakfast (400 calories)
A.M. Snack (230 calories)
- 1 large pear
- ¼ cup dry-roasted salted edamame
Lunch (397 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (588 calories)
Daily Totals: 1,821 calories, 84g fat, 95g protein, 181g carbohydrate, 35g fiber, 1,835mg sodium
Make it 1,500 calories: Omit kefir at breakfast and edamame at A.M. snack. Change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 5
Day 29
Breakfast (409 calories)
A.M. Snack (123 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup sliced strawberries
Lunch (397 calories)
P.M. Snack (168 calories)
- 1 cup low-fat plain kefir
- 1 medium peach
Dinner (526 calories)
Evening Snack (193 calories)
Daily Totals: 1,817 calories, 86g fat, 108g protein, 167g carbohydrate, 37g fiber, 2,147mg sodium
Make it 1,500 calories Omit kefir at P.M. snack and omit evening snack.
Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack.
Day 30
Breakfast (409 calories)
A.M. Snack (123 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup sliced strawberries
Lunch (397 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (452 calories)
Evening Snack (193 calories)
Daily Totals: 1,781 calories, 99g fat, 92g protein, 146g carbohydrate, 42g fiber, 1,660mg sodium
Make it 1,500 calories: Omit yogurt at A.M. snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and 1 medium banana to P.M. snack.
