7-Day High-Protein, Gut-Healthy Meal Plan

Day 1 

Breakfast (337 Calories) 

Morning Snack (256 Calories) 

• ¼ cup dry roasted, unsalted peanuts
• ½ cup blueberries

Lunch (514 calories) 

Afternoon Snack (202 Calories) 

• 1 cup plain, nonfat Greek yogurt
• 2 clementines 

Dinner (514 Calories) 

Daily totals: 1824 calories, 96 g fat, 95 g protein, 167 g carbohydrates, 36 g fiber, 1392 mg sodium

To make it 1,500 calories: Omit peanuts and clementines from snacks.

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast. 

Day 2

Breakfast (422 Calories) 

Morning Snack (202 Calories) 

• 1 cup plain, nonfat Greek yogurt
• 2 clementines 

Lunch (534 calories) 

Afternoon Snack (149 Calories) 

Dinner (514 Calories) 

Daily totals: 1821 calories, 74 g fat, 87 g protein, 213 g carbohydrates, 43 g fiber, 1611 mg sodium

To make it 1,500 calories: Eat ½ serving of strawberry chia pudding for breakfast and omit clementines from morning snack.

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for evening snack.

Day 3 

Breakfast (422 Calories) 

Morning Snack (284 Calories) 

• ¼ cup dry roasted, unsalted peanuts
• 2 clementines

Lunch (403 calories) 

Afternoon Snack (124 Calories) 

• ½ cup 1% cottage cheese with probiotics
• ½ cup blueberries

Dinner (547 Calories) 

Daily totals: 1779 calories, 93 g fat, 84 g protein, 175 g carbohydrates, 42 g fiber, 1976 mg sodium

To make it 1,500 calories: Eat ½ serving of strawberry chia pudding for breakfast and omit clementines from morning snack. 

To make it 2,000 calories: Add 2 pitted medjool dates with 1 tablespoon peanut butter for evening snack.

Day 4

Breakfast (422 Calories) 

Morning Snack (193 Calories) 

Lunch (534 calories) 

Afternoon Snack (149 Calories) 

Dinner (536 Calories) 

Daily totals: 1834 calories, 73 g fat, 95 g protein, 212 g carbohydrates, 45 g fiber, 1796 mg sodium

To make it 1,500 calories: Omit snacks. 

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for evening snack.

Day 5

Breakfast (422 Calories) 

Morning Snack (193 Calories) 

Lunch (403 calories) 

Afternoon Snack (202 Calories) 

• 1 cup plain, nonfat Greek yogurt
• 2 clementines  

Dinner (535 Calories) 

Daily totals: 1756 calories, 67 g fat, 92 g protein, 214 g carbohydrates, 54 g fiber, 1540 mg sodium

To make it 1,500 calories: Omit AM snack and clementines from afternoon snack. 

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for evening snack.

Day 6 

Breakfast (337 Calories) 

Morning Snack (124 Calories) 

• ½ cup 1% cottage cheese with probiotics
• ½ cup blueberries 

Lunch (403 calories) 

Afternoon Snack (347 Calories) 

• ¼ cup dry roasted, unsalted peanuts
• 2 pitted medjool dates

Dinner (478 Calories) 

Evening Snack (128 Calories) 

Daily totals: 1817 calories, 67 g fat, 89 g protein, 240 g carbohydrates, 44 g fiber, 2039 mg sodium

To make it 1,500 calories: Omit afternoon snack. 

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast. 

Day 7 

Breakfast (448 Calories) 

Lunch (478 calories) 

Afternoon Snack (266 Calories) 

• 1 cup plain, nonfat Greek yogurt
• 2 pitted medjool dates

Dinner (502 Calories) 

Evening Snack (128 Calories) 

Daily totals: 1822 calories, 70 g fat, 95 g protein, 227 g carbohydrates, 46 g fiber, 1716 mg sodium

To make it 1,500 calories: Omit walnuts from breakfast, dates from afternoon snack, and evening snack. 

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for morning snack.

Health Benefits of This Meal Plan 

• Supports gut health. This meal plan contains at least 30 grams of fiber per day. It’s also rich in probiotics and low in added sugars. This makes it great for gut health. These nutrients help the bacteria in your gut to grow and thrive, and maintain a healthy balance of different strains of bacteria.
• Promotes satiety. Protein and fiber take longer to digest than other nutrients, so they help you feel fuller longer. Since the meals and snacks in this meal plan are high in these nutrients, they can help you stay satisfied for longer so you’re not hungry again an hour after eating. 
• Supports muscle growth. Since this meal plan is also high in protein, with at least 80 grams per day, it can also help you build muscle. Protein helps repair and rebuild your muscles after you do resistance training. Just know that eating protein alone won’t lead to muscle growth; you need to do regular resistance training, too.