{"id":66569,"date":"2024-10-21T09:55:26","date_gmt":"2024-10-21T09:55:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66569"},"modified":"2024-11-11T13:49:09","modified_gmt":"2024-11-11T13:49:09","slug":"high-protein-meal-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/","title":{"rendered":"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Whats_a_High-Protein_Meal_Plan\" >What&#8217;s a High-Protein Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Benefits_of_a_High-Protein_Meal_Plan\" >Benefits of a High-Protein Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Increased_Muscle_Mass\" >Increased Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Improved_Metabolism\" >Improved Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Reduced_Cravings\" >Reduced Cravings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Better_Weight_Management\" >Better Weight Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Improved_Overall_Health\" >Improved Overall Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#How_to_Follow_the_7-Day_High-Protein_Meal_Plan\" >How to Follow the 7-Day High-Protein Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_1\" >Day 1<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_390_calories_33g_protein\" >Breakfast (390 calories, 33g protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_150_calories_9g_protein\" >Morning Snack (150 calories, 9g protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_400_calories_40g_protein\" >Lunch (400 calories, 40g protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_150_calories_12g_protein\" >Afternoon Snack (150 calories, 12g protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_500_calories_38g_protein\" >Dinner (500 calories, 38g protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_6g_protein\" >Evening Snack (150 calories, 6g protein)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_2\" >Day 2\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_400_calories_35g_protein\" >Breakfast (400 calories, 35g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_200_calories_15g_protein\" >Morning Snack (200 calories, 15g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_450_calories_42g_protein\" >Lunch (450 calories, 42g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_150_calories_10g_protein\" >Afternoon Snack (150 calories, 10g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_550_calories_45g_protein\" >Dinner (550 calories, 45g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_8g_protein\" >Evening Snack (150 calories, 8g protein)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_3\" >Day 3\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_380_calories_32g_protein\" >Breakfast (380 calories, 32g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_100_calories_8g_protein\" >Morning Snack (100 calories, 8g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_450_calories_38g_protein\" >Lunch (450 calories, 38g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_200_calories_15g_protein\" >Afternoon Snack (200 calories, 15g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_520_calories_40g_protein\" >Dinner (520 calories, 40g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_7g_protein\" >Evening Snack (150 calories, 7g protein)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_4\" >Day 4\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_390_calories_30g_protein\" >Breakfast (390 calories, 30g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_150_calories_12g_protein\" >Morning Snack (150 calories, 12g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_460_calories_42g_protein\" >Lunch (460 calories, 42g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_200_calories_14g_protein\" >Afternoon Snack (200 calories, 14g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_500_calories_38g_protein-2\" >Dinner (500 calories, 38g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_9g_protein\" >Evening Snack (150 calories, 9g protein)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_5\" >Day 5\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_450_calories_38g_protein\" >Breakfast (450 calories, 38g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_100_calories_10g_protein\" >Morning Snack (100 calories, 10g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_400_calories_35g_protein\" >Lunch (400 calories, 35g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_200_calories_15g_protein-2\" >Afternoon Snack (200 calories, 15g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_530_calories_44g_protein\" >Dinner (530 calories, 44g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_10g_protein\" >Evening Snack (150 calories, 10g protein)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_6\" >Day 6\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_400_calories_35g_protein-2\" >Breakfast (400 calories, 35g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_150_calories_12g_protein-2\" >Morning Snack (150 calories, 12g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_450_calories_40g_protein\" >Lunch (450 calories, 40g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_100_calories_8g_protein\" >Afternoon Snack (100 calories, 8g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_580_calories_48g_protein\" >Dinner (580 calories, 48g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_6g_protein-2\" >Evening Snack (150 calories, 6g protein)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Day_7\" >Day 7\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Breakfast_390_calories_32g_protein\" >Breakfast (390 calories, 32g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Morning_Snack_200_calories_15g_protein-2\" >Morning Snack (200 calories, 15g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Lunch_450_calories_38g_protein-2\" >Lunch (450 calories, 38g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Afternoon_Snack_150_calories_12g_protein-2\" >Afternoon Snack (150 calories, 12g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-56\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Dinner_500_calories_44g_protein\" >Dinner (500 calories, 44g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-57\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Evening_Snack_150_calories_9g_protein-2\" >Evening Snack (150 calories, 9g protein)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-58\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Notes_on_the_meal_plan\" >Notes on the meal plan:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-59\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-60\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#What_are_good_high-protein_meals\" >What are good high-protein meals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-61\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#How_can_I_get_100g_of_protein_a_day\" >How can I get 100g of protein a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-62\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#How_can_I_get_150g_of_protein_a_day\" >How can I get 150g of protein a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-63\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#Whats_Best_to_eat_on_a_high-protein_diet\" >What\u2019s Best to eat on a high-protein diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-64\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Body recomposition, which many of us know as muscle gain and fat loss, is a common goal for many people who are looking to improve their physique (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). While exercise plays an important role in body recomposition, nutrition determines whether you\u2019ll achieve your desired results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A high-protein meal plan is one of the most effective ways to support body recomposition. Protein is essential for building and repairing muscle tissue (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), which is necessary for increasing muscle mass. It can help with weight loss by keeping you satisfied, reducing cravings, and promoting fat burning.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calorie deficit is still necessary for weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), but a high-protein diet can help preserve lean muscle mass and prevent metabolic slowdown (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this <a href=\"https:\/\/betterme.world\/articles\/7-day-protein-diet-plan-for-weight-loss\/\">7-day meal plan<\/a>, we\u2019ve put together a variety of nutritious meals that are high in protein and low in calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, your calorie needs may vary depending on factors such as your age, gender, activity level, and current weight.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_a_High-Protein_Meal_Plan\"><\/span><b>What&#8217;s a High-Protein Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-protein meal plan is a nutrition plan that includes meals and snacks that are high in protein. The recommended daily allowance (RDA) for the average inactive adult is a protein intake of 0.8 grams per kilogram of body weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are active and looking to support muscle gain and weight loss, the ideal intake may be closer to 1-1.6 grams per kilogram of body weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein should make up around 15-30% of your total calorie intake, with the remaining calories coming from healthy carbohydrates and fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\">high-protein meal plan<\/a> focuses on incorporating lean proteins such as chicken breast, fish, tofu, eggs, and low-fat dairy products in each meal.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Meal_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_a_High-Protein_Meal_Plan\"><\/span><b>Benefits of a High-Protein Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are numerous benefits to following a high-protein meal plan, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Muscle_Mass\"><\/span><b>Increased Muscle Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is the building block of muscles and essential for their growth and repair (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555990\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Eating a diet that is high in protein can help you achieve your desired body composition by supporting muscle gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Metabolism\"><\/span><b>Improved Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The thermic effect of food (TEF) is the energy required to digest, absorb, and process nutrients from food. Protein has a higher TEF than carbohydrates and fats, which means that your body burns more calories when digesting protein-rich foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Cravings\"><\/span><b>Reduced Cravings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein takes longer to digest than carbohydrates, which keeps you feeling full and satisfied for longer periods of time. This can help prevent overeating and reduce cravings for unhealthy, high-calorie foods (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0268005X1630340X?via%3Dihub\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66548\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1024x576.png\" alt=\"High-Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Weight_Management\"><\/span><b>Better Weight Management<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-muscle-building\/\">high-protein<\/a> diet has been shown to be effective in supporting weight loss. It helps preserve lean muscle mass while promoting fat burning, leading to a more sustainable weight loss journey (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274?via%3Dihub\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Overall_Health\"><\/span><b>Improved Overall Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is important for muscle gain and weight loss and is also essential for various bodily functions. It can help maintain bone health, support immune function, and regulate hormones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555990\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">Calorie Deficit Diet Plan To Lose Weight<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Follow_the_7-Day_High-Protein_Meal_Plan\"><\/span><b>How to Follow the 7-Day High-Protein Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This 7-day meal plan is just an example of how you can incorporate high-protein meals into your daily routine. You can mix and match meals and snacks as you see fit, but make sure you stick to the recommended portion sizes and calorie ranges for each meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to determine your daily calorie intake for this meal plan:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calculate your daily <a href=\"https:\/\/betterme.world\/articles\/what-is-a-calorie-deficit\/\">calorie<\/a> needs based on your age, gender, activity level, and current weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Multiply your weight in kilograms by 1-1.2 to determine your ideal protein intake for muscle gain and weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide the remaining calories between healthy carbohydrates and fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refer to the portion sizes and calorie ranges provided in this meal plan to create balanced meals and snacks throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust portion sizes and calorie intake as needed to suit your individual needs.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Below is a sample of what a day on the 7-day high-protein meal plan could look like:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_390_calories_33g_protein\"><\/span><b>Breakfast (390 calories, 33g protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked egg muffins with spinach, tomatoes, and feta cheese (2 eggs = 12g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat toast (2 slices = 6g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orange juice (1 cup = 2g protein)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_150_calories_9g_protein\"><\/span><b>Morning Snack (150 calories, 9g protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with berries (\u00bd cup plain Greek yogurt = 10g protein)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_400_calories_40g_protein\"><\/span><b>Lunch (400 calories, 40g protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken wrap with whole-wheat tortilla, lettuce, tomato, and avocado (4 oz grilled chicken breast = 36g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrots and celery sticks with hummus<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_150_calories_12g_protein\"><\/span><b>Afternoon Snack (150 calories, 12g protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled eggs with guacamole (2 hard-boiled eggs = 12g protein)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_500_calories_38g_protein\"><\/span><b>Dinner (500 calories, 38g protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked salmon with lemon and herbs (4 oz = 30g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa pilaf with vegetables (1 cup cooked quinoa = 8g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed broccoli<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_6g_protein\"><\/span><b>Evening Snack (150 calories, 6g protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple slices with almond butter for dipping<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_400_calories_35g_protein\"><\/span><b>Breakfast (400 calories, 35g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs with smoked salmon and chives (3 eggs = 18g protein, 3 oz smoked salmon = 17g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain English muffin (1 muffin = 5g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_200_calories_15g_protein\"><\/span><b>Morning Snack (200 calories, 15g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with pineapple (1 cup low-fat cottage cheese = 28g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_450_calories_42g_protein\"><\/span><b>Lunch (450 calories, 42g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey and spinach salad with balsamic vinaigrette (5 oz turkey breast = 40g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed greens and assorted vegetables<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_150_calories_10g_protein\"><\/span><b>Afternoon Snack (150 calories, 10g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein bar (1 bar = 10g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_550_calories_45g_protein\"><\/span><b>Dinner (550 calories, 45g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir-fried tofu with mixed vegetables (6 oz firm tofu = 36g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice (1 cup cooked = 5g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir-fry sauce\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_8g_protein\"><\/span><b>Evening Snack (150 calories, 8g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery sticks with peanut butter (2 tbsp peanut butter = 8g protein)\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Meal_Plan\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66559\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Boiled-Bananas_-What-Are-They-Good-For_-1024x576.png\" alt=\"High-Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Boiled-Bananas_-What-Are-They-Good-For_.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Boiled-Bananas_-What-Are-They-Good-For_-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Boiled-Bananas_-What-Are-They-Good-For_.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Boiled-Bananas_-What-Are-They-Good-For_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_380_calories_32g_protein\"><\/span><b>Breakfast (380 calories, 32g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt parfait with granola and mixed berries (1 cup Greek yogurt = 20g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup granola (4g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_100_calories_8g_protein\"><\/span><b>Morning Snack (100 calories, 8g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled egg (1 egg = 6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_450_calories_38g_protein\"><\/span><b>Lunch (450 calories, 38g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef stir-fry with broccoli and bell peppers (4 oz lean beef = 36g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cauliflower rice (1 cup = 5g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_200_calories_15g_protein\"><\/span><b>Afternoon Snack (200 calories, 15g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hummus with sliced cucumbers (\u00bd cup hummus = 10g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_520_calories_40g_protein\"><\/span><b>Dinner (520 calories, 40g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled shrimp with garlic and lemon (6 oz shrimp = 36g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Couscous salad with cherry tomatoes and parsley (1 cup cooked = 8g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_7g_protein\"><\/span><b>Evening Snack (150 calories, 7g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia seed pudding made with almond milk (\u00bc cup chia seeds = 6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/3000-calorie-meal-plan-high-protein\/\">3,000-Calorie Meal Plan High-Protein Diet: How to Eat for Muscle Gain and More<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_390_calories_30g_protein\"><\/span><b>Breakfast (390 calories, 30g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein pancakes topped with almond slices and fresh berries (1 serving pancakes = 16g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maple syrup (1 tbsp = 0g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_150_calories_12g_protein\"><\/span><b>Morning Snack (150 calories, 12g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Edamame (1 cup cooked = 17g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_460_calories_42g_protein\"><\/span><b>Lunch (460 calories, 42g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa and black bean salad with avocado (1 cup quinoa = 8g protein; 1 cup black beans = 15g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_200_calories_14g_protein\"><\/span><b>Afternoon Snack (200 calories, 14g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 oz beef jerky (14g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_500_calories_38g_protein-2\"><\/span><b>Dinner (500 calories, 38g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken thighs with rosemary (5 oz chicken = 35g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato mash (1 cup = 4g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_9g_protein\"><\/span><b>Evening Snack (150 calories, 9g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">String cheese (1 stick = 6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66546\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8-1024x576.png\" alt=\"High-Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_450_calories_38g_protein\"><\/span><b>Breakfast (450 calories, 38g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omelet with bell peppers, ham, and cheese (3 eggs = 18g protein, 2 oz ham = 10g protein, 1 oz cheese = 7g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_100_calories_10g_protein\"><\/span><b>Morning Snack (100 calories, 10g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup low-fat Greek yogurt (10g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_400_calories_35g_protein\"><\/span><b>Lunch (400 calories, 35g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken Caesar salad with light dressing (4 oz chicken = 36g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_200_calories_15g_protein-2\"><\/span><b>Afternoon Snack (200 calories, 15g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted chickpeas (1 cup = 15g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_530_calories_44g_protein\"><\/span><b>Dinner (530 calories, 44g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked cod with herbs and lemon (6 oz cod = 40g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus (1 cup = 4g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_10g_protein\"><\/span><b>Evening Snack (150 calories, 10g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds (1 oz = 6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_400_calories_35g_protein-2\"><\/span><b>Breakfast (400 calories, 35g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie made with 1 scoop protein powder, spinach, banana, and almond milk (1 scoop = 25g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_150_calories_12g_protein-2\"><\/span><b>Morning Snack (150 calories, 12g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 hard-boiled eggs (12g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_450_calories_40g_protein\"><\/span><b>Lunch (450 calories, 40g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad wrap (5 oz canned tuna = 35g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_100_calories_8g_protein\"><\/span><b>Afternoon Snack (100 calories, 8g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein shake (1 shake = 25g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_580_calories_48g_protein\"><\/span><b>Dinner (580 calories, 48g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled lamb chops (6 oz = 42g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mint yogurt sauce (2 tbsp = 2g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_6g_protein-2\"><\/span><b>Evening Snack (150 calories, 6g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice cakes with 2 tbsp peanut butter (6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_390_calories_32g_protein\"><\/span><b>Breakfast (390 calories, 32g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa porridge with sliced almonds and honey (1 cup cooked quinoa = 8g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 oz protein powder mixed in (25g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Snack_200_calories_15g_protein-2\"><\/span><b>Morning Snack (200 calories, 15g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup low-fat cottage cheese with sliced peaches (28g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_450_calories_38g_protein-2\"><\/span><b>Lunch (450 calories, 38g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken and vegetable stir-fry with sesame oil (5 oz chicken = 40g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Afternoon_Snack_150_calories_12g_protein-2\"><\/span><b>Afternoon Snack (150 calories, 12g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled egg and carrot sticks (1 egg = 6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_500_calories_44g_protein\"><\/span><b>Dinner (500 calories, 44g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked turkey meatballs (6 oz = 36g protein)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini noodles with marinara sauce (1 cup zucchini = 2g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Snack_150_calories_9g_protein-2\"><\/span><b>Evening Snack (150 calories, 9g protein)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat cheese slices (2 slices = 6g protein)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Notes_on_the_meal_plan\"><\/span><b>Notes on the meal plan:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This meal plan is designed for a 1,800-2,000 calorie diet and may vary depending on individual needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It includes a variety of protein sources such as lean meats, dairy, legumes, and plant-based options to ensure an adequate intake of essential amino acids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein amounts are estimated and may vary slightly based on brand or serving size.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s important to also incorporate other nutrient-dense foods such as fruits, vegetables, whole grains, and healthy fats into your meals and snacks for a well-rounded diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrate by <a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-while-fasting\/\">drinking plenty of water<\/a> throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body&#8217;s hunger cues and adjust portion sizes accordingly.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66519\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-1024x576.png\" alt=\"High-Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_good_high-protein_meals\"><\/span><strong>What are good high-protein meals?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><b>Breakfast Options:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Egg White Omelet with Spinach and Feta:<\/b><span style=\"font-weight: 400;\"> This omelet features protein-rich egg whites, fresh spinach, and crumbly feta cheese, providing a light yet fulfilling start to your day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greek Yogurt and Berry Parfait:<\/b><span style=\"font-weight: 400;\"> Enjoy a creamy parfait made with Greek yogurt, layered with antioxidant-rich berries and a sprinkle of granola for added crunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smoked Salmon and Avocado Toast:<\/b><span style=\"font-weight: 400;\"> Whole-grain toast is topped with slices of smoked salmon, creamy avocado, and a poached egg, offering healthy fats and ample protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Pancakes with Almond Butter:<\/b><span style=\"font-weight: 400;\"> Fluffy protein pancakes made from a protein mix, served with a dollop of almond butter and a handful of fresh berries for sweetness.<\/span><\/li>\n<\/ul>\n<p><b>Lunch Options:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grilled Chicken Caesar Salad:<\/b><span style=\"font-weight: 400;\"> A classic Caesar salad with grilled chicken breast, crisp romaine lettuce, and a light dressing, providing a substantial protein boost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuna and Quinoa Power Bowl:<\/b><span style=\"font-weight: 400;\"> A filling bowl featuring protein-rich tuna and quinoa, topped with cherry tomatoes, cucumber, and a drizzle of lemon vinaigrette.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Turkey and Avocado Wrap:<\/b><span style=\"font-weight: 400;\"> A whole-wheat wrap filled with lean turkey slices, creamy avocado, crunchy lettuce, and a hint of mustard for flavor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tofu and Vegetable Stir-Fry:<\/b><span style=\"font-weight: 400;\"> Protein-packed tofu stir-fried with a colorful mix of bell peppers, broccoli, and snap peas, served over brown rice.<\/span><\/li>\n<\/ul>\n<p><b>Dinner Options:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Herb-Crusted Baked Chicken Thighs:<\/b><span style=\"font-weight: 400;\"> Juicy chicken thighs with a crust of fresh herbs and spices, served alongside roasted sweet potato and asparagus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Salmon Fillet with Quinoa Salad:<\/b><span style=\"font-weight: 400;\"> Oven-baked salmon filet drizzled with lemon, paired with a refreshing quinoa salad mixed with cucumbers and mint.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beef and Broccoli Stir-Fry:<\/b><span style=\"font-weight: 400;\"> Tender slices of beef cooked with fresh broccoli florets in a savory soy sauce, served over steamed jasmine rice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lentil and Vegetable Curry:<\/b><span style=\"font-weight: 400;\"> A hearty lentil curry simmered with assorted vegetables in a coconut milk sauce, providing plant-based protein and fiber.<\/span><\/li>\n<\/ul>\n<p><b>Snack Options:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cottage Cheese with Pineapple Chunks:<\/b><span style=\"font-weight: 400;\"> Creamy cottage cheese topped with sweet pineapple chunks, offering a refreshing and protein-rich snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Edamame with Sea Salt:<\/b><span style=\"font-weight: 400;\"> Steamed edamame pods sprinkled with sea salt, perfect for a quick, high-protein snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Smoothie:<\/b><span style=\"font-weight: 400;\"> A blended smoothie with protein powder, spinach, banana, and almond milk, ideal for a post-workout boost.<\/span><\/li>\n<\/ul>\n<p><b>Mixed Nuts and Seeds:<\/b><span style=\"font-weight: 400;\"> A small handful of mixed nuts and seeds, including almonds, walnuts, and sunflower seeds, providing healthy fats and protein.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_get_100g_of_protein_a_day\"><\/span><strong>How can I get 100g of protein a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should have at least one serving of protein-rich food with each meal. This could include lean meats such as chicken breast or fish, legumes such as lentils or beans, dairy products such as Greek yogurt or cottage cheese, or plant-based options such as tofu or tempeh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate <a href=\"https:\/\/betterme.world\/articles\/low-fat-high-protein-snacks\/\">high-protein snacks<\/a> into your day. Nuts and seeds, hard-boiled eggs, and protein shakes are all convenient and nutritious snack options that can contribute to meeting your daily protein needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plan ahead and meal prep if possible. Having high-protein meals and snacks readily available can save you time and make it easier to reach your daily protein goal without having to resort to less nutritious options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">100g of protein a day may look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 cup Greek yogurt with \u00bd cup granola (20g protein) and 2 boiled eggs (12g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning Snack:<\/b><span style=\"font-weight: 400;\"> Protein shake made with 1 scoop of whey protein powder (25g protein) mixed with almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast (30g protein) over a bed of quinoa and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon Snack: <\/b><span style=\"font-weight: 400;\">Apple slices dipped in peanut butter (8g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Baked salmon filet (28g protein) served with broccoli and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack: <\/b><span style=\"font-weight: 400;\">Cottage cheese topped with berries and seeds (10g protein)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It should be noted that these are just examples and protein amounts may vary depending on brands and serving sizes. Consult a registered dietitian to get personalized nutrition advice.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_get_150g_of_protein_a_day\"><\/span><strong>How can I get 150g of protein a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To reach 150g of protein a day, you should follow the same principles as getting 100g but aim for slightly larger portions or an additional snack.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to include at least one serving of protein with each meal and snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate higher protein options such as lean meats, dairy, and legumes in your meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have snacks that offer a good amount of protein such as cheese sticks, Greek yogurt, hard-boiled eggs, or edamame.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider increasing your intake of plant-based proteins by including tofu, tempeh, legumes, and quinoa in your meals.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Examples of what 150g of protein could look like in a day include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein pancakes made with protein powder, topped with almond butter and berries (30g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning Snack: <\/b><span style=\"font-weight: 400;\">Cottage cheese with mixed nuts and seeds (20g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Grilled chicken breast (30g protein) over quinoa and roasted vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon Snack: <\/b><span style=\"font-weight: 400;\">Greek yogurt topped with granola and fruit (25g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Beef stir-fry with broccoli, peppers, and cashews over brown rice (40g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack: <\/b><span style=\"font-weight: 400;\">Hummus with vegetable sticks (5g protein) and hard-boiled eggs (12g protein)<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_Best_to_eat_on_a_high-protein_diet\"><\/span><strong>What\u2019s Best to eat on a high-protein diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A high-protein diet should include a variety of protein-rich foods such as lean meats, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. It\u2019s important to choose high-quality sources of protein that also offer other essential nutrients.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lean meats:<\/b><span style=\"font-weight: 400;\"> Chicken breast, turkey breast, lean cuts of beef, and pork are all excellent sources of protein. Opt for leaner cuts to reduce the intake of saturated fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish:<\/b><span style=\"font-weight: 400;\"> Salmon, tuna, and other types of fatty fish provide protein and heart-healthy omega-3 fatty acids (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/omega-3\/art-20045614\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs:<\/b><span style=\"font-weight: 400;\"> A convenient source of protein that can be cooked in various ways. The yolk also provides beneficial nutrients such as vitamin D and choline (12).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy products: <\/b><span style=\"font-weight: 400;\">Greek yogurt, cottage cheese, and milk are high in protein and contain calcium, potassium, and other essential vitamins and minerals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5122229\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Lentils, beans, peas, and chickpeas are plant-based sources of protein that also offer fiber and a variety of other beneficial nutrients (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/55808\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and seeds:<\/b><span style=\"font-weight: 400;\"> Almonds, peanuts, walnuts, and sunflower seeds provide healthy fats and protein (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/86460\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A high-protein diet should also include plenty of fruits, vegetables, whole grains, and healthy fats to ensure a well-balanced intake of all essential nutrients.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-protein meal plan can take much of the guessing game out of reaching your daily protein goals. It&#8217;s essential for weight loss as it helps keep you full and satisfied and it&#8217;s crucial for muscle growth and maintenance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, protein-rich foods offer a variety of other essential nutrients that support overall health. By planning properly and incorporating a mix of different protein sources into your meals and snacks, reaching 100g or even 150g of protein a day can be achieved.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Body recomposition, which many of us know as muscle gain and fat loss, is a common goal for many people who are looking to improve their physique (1). While exercise plays an important role in body recomposition, nutrition determines whether you\u2019ll achieve your desired results. A high-protein meal plan is one of the most effective [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":66570,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[123,222],"class_list":["post-66569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day High Protein Meal Plan for Weight Loss and Muscle Gain - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HIGH-PROTEIN MEAL PLAN \u27a4 can make reaching 100g or even 150g of protein a day achievable. Learn about the benefits of a high-protein diet and get ideas for protein-rich meals and snacks.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain\" \/>\n<meta property=\"og:description\" content=\"\u2605 HIGH-PROTEIN MEAL PLAN \u27a4 can make reaching 100g or even 150g of protein a day achievable. Learn about the benefits of a high-protein diet and get ideas for protein-rich meals and snacks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-11T13:49:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Jared Meacham, PhD, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Jared Meacham, PhD, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain\",\"dateModified\":\"2024-11-11T13:49:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/\"},\"wordCount\":1677,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Body recomposition, which many of us know as muscle gain and fat loss, is a common goal for many people who are looking to improve their physique (<\/span><a href=\\\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). While exercise plays an important role in body recomposition, nutrition determines whether you\u2019ll achieve your desired results.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A high-protein meal plan is one of the most effective ways to support body recomposition. Protein is essential for building and repairing muscle tissue (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">), which is necessary for increasing muscle mass. It can help with weight loss by keeping you satisfied, reducing cravings, and promoting fat burning.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie deficit is still necessary for weight loss (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">), but a high-protein diet can help preserve lean muscle mass and prevent metabolic slowdown (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810?via%3Dihub\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this <a href=\\\"https:\/\/betterme.world\/articles\/7-day-protein-diet-plan-for-weight-loss\/\\\">7-day meal plan<\/a>, we\u2019ve put together a variety of nutritious meals that are high in protein and low in calories.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Remember, your calorie needs may vary depending on factors such as your age, gender, activity level, and current weight.\u00a0<\/span>\\r\\n<h2 style=\\\"text ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/\",\"name\":\"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png\",\"dateModified\":\"2024-11-11T13:49:09+00:00\",\"description\":\"\u2605 HIGH-PROTEIN MEAL PLAN \u27a4 can make reaching 100g or even 150g of protein a day achievable. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain - BetterMe","description":"\u2605 HIGH-PROTEIN MEAL PLAN \u27a4 can make reaching 100g or even 150g of protein a day achievable. Learn about the benefits of a high-protein diet and get ideas for protein-rich meals and snacks.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain","og_description":"\u2605 HIGH-PROTEIN MEAL PLAN \u27a4 can make reaching 100g or even 150g of protein a day achievable. Learn about the benefits of a high-protein diet and get ideas for protein-rich meals and snacks.","og_url":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-11-11T13:49:09+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1-1024x576.png","type":"image\/png"}],"author":"Nderitu Munuhe, Jared Meacham, PhD, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Jared Meacham, PhD, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain","dateModified":"2024-11-11T13:49:09+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/"},"wordCount":1677,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Body recomposition, which many of us know as muscle gain and fat loss, is a common goal for many people who are looking to improve their physique (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). While exercise plays an important role in body recomposition, nutrition determines whether you\u2019ll achieve your desired results.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A high-protein meal plan is one of the most effective ways to support body recomposition. Protein is essential for building and repairing muscle tissue (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), which is necessary for increasing muscle mass. It can help with weight loss by keeping you satisfied, reducing cravings, and promoting fat burning.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A calorie deficit is still necessary for weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), but a high-protein diet can help preserve lean muscle mass and prevent metabolic slowdown (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this <a href=\"https:\/\/betterme.world\/articles\/7-day-protein-diet-plan-for-weight-loss\/\">7-day meal plan<\/a>, we\u2019ve put together a variety of nutritious meals that are high in protein and low in calories.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Remember, your calorie needs may vary depending on factors such as your age, gender, activity level, and current weight.\u00a0<\/span>\r\n<h2 style=\"text ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/","url":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/","name":"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png","dateModified":"2024-11-11T13:49:09+00:00","description":"\u2605 HIGH-PROTEIN MEAL PLAN \u27a4 can make reaching 100g or even 150g of protein a day achievable. Learn about the benefits of a high-protein diet and get ideas for protein-rich meals and snacks.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png","width":2560,"height":1440,"caption":"High Protein Low Carb Diet Meal Plan"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/high-protein-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"7-Day High Protein Meal Plan for Weight Loss and Muscle Gain"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/582d8f42c8f08b41cbb9f153e9ea7ee1","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66569","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=66569"}],"version-history":[{"count":2,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66569\/revisions"}],"predecessor-version":[{"id":67795,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66569\/revisions\/67795"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/66570"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=66569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=66569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=66569"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=66569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}