7-Day High-Protein Meal Plan to Help Lose Weight

These meals and snacks focus on protein and fiber with an assortment of vegetables, whole grains, fruits and healthy fats, in delicious ways to help make it easier to plan meals and feel great.

A high-protein diet helps keep us full, which means we are less likely to overeat throughout the day. Fiber also plays an important role in keeping us satisfied—it helps maintain a regular digestive tract to reduce bloating, and also promotes healthy gut bacteria.

How We Create Meal Plans

Registered dietitians thoughtfully create these 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.

More About This Meal Plan

Not all abdominal fat is created equal. Some belly fat is necessary to provide protection and warmth. But too much visceral adipose tissue (VAT)—the fat that is deep inside your abdomen, surrounding your organs—can be problematic and may increase your chances of cardiovascular disease and diabetes.

While genetics play a role in where people deposit fat on their bodies, there are lifestyle changes that will help reduce VAT and your potential risk for disease. These lifestyle factors include getting plenty of quality sleep, reducing your stress, engaging in physical activity and including foods high in protein, fiber and healthy fats in your diet.

This plan includes at least 50 grams of protein and 30 g of fiber each day. There are two calorie levels: 1,500 or 2,000 calories, depending on your calorie needs and satiety levels.

In addition to eating more of the healthy belly foods that have been shown to help lose belly fat—like artichokes, green tea, avocado and chickpeas—these high-protein foods can help too.

Eggs: According to the USDA, one large egg contains about 7 g of protein. Feel free to eat the yolk—it contains most of the nutrients.

Fermented dairy: Because they contain probiotics, fermented dairy products, like yogurt and kefir, help keep our gut bacteria healthy. One cup of kefir provides about 10 g of protein, while a cup of Greek yogurt packs in about 20 g of protein, per the USDA.

Nuts: Maintaining healthy blood sugar control plays a role in keeping us from getting that "hangry" feeling. A 1/4-cup serving of peanuts provides about 9 g of protein, per the USDA.

Legumes: High in both fiber and protein, beans and lentils are flat-belly powerhouses. According to the USDA, a 1/2 cup serving of chickpeas has about 7 g of protein and 6 g of fiber.

Fish and poultry: Fish, chicken and turkey are all healthy protein sources that can help keep us full. According to the USDA, a 3.5-ounce serving of cooked chicken packs in about 31 g of protein.

Water: While there's no special detox drink for a flatter belly (our kidneys and liver take care of detoxing), aim to increase water intake to stay hydrated and reduce constipation.

Meal-Prep Ideas

1. Make the Chimichurri Noodle Bowls to have for lunch on Days 2 through 5.
2. Prepare Garlic-Dijon Vinaigrette to use on salads throughout the week.
3. Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack and freeze.

Disclaimer:
Note: Consider speaking with your health-care provider about whether this plan is suitable for your individual nutrition needs.