Free 7-Day High-Protein Diet Plan by MyFitnessPal

Why a High-Protein Diet?

Protein is one of the three macronutrients that your body needs to function properly, alongside carbohydrates and fats. It plays a vital role in the growth, repair, and maintenance of tissues throughout the body, and supports weight loss and weight management. By controlling appetite, improving satiation, and helping to regulate blood sugar, eating the right amount of protein can help support your physical and overall health goals.

What the Experts Say About the High-Protein Diet Plan

"This plan is great for anyone who is curious about the benefits of a high-protein diet, is actively trying to find ways to incorporate more protein into meals, is on a muscle-building journey, or is simply looking for better-for-you high-protein recipes," says Melissa Jaeger, RD, LD and Head of Nutrition at MyFitnessPal.

How the Plan Works

The 7-day High-Protein Plan consists of three modules that each take about three to four minutes to complete:

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1. The Check-In: Each day you’ll identify one thing you’ve accomplished the previous day that you’re proud of, and one thing you can do better today.
2. The Facts: Read daily bite-sized lessons to learn about the power of protein.
3. The Tips & Recipes: Receive daily tips, shopping lists, and recipes to incorporate more protein into your diet.

High-Protein Diet Plan Overview:

The high-protein plan is progressive, meaning each day builds on what you learned the day before. This is because it’s hard to change everything all at once. Instead, we help you make a couple small changes each day. At the seven days, you put all you learned together—

• Day 1: Learn why protein is essential for overall health and weight goals, and use our Macro Calculator to discover how much protein you should generally aim to eat each day.
• Day 2: Explore an exhaustive list of protein-rich food sources that you can easily incorporate into your diet. Don’t worry, we’ve curated lists that address many dietary limitations and preferences!
• Day 3: Learn why a high-protein breakfast can help you start your day off right—and provide you with sustained energy. Plus, receive a dietitian-curated breakfast grocery list and easy high-protein breakfast recipe suggestions!
• Day 4: Learn why following a high-protein diet for lunch and dinner can help with appetite control, muscle growth, sleep quality, and more. Plus, receive another dietitian-curated grocery list and round of high-protein recipes for lunch and dinner!
• Day 5: Discover the benefits of high-protein snacks on hunger management and achieving the right portion control. Then explore the five high-protein snacks our nutrition experts regularly reach for.
• Day 6: Learn how—and why—to meal prep to support your high-protein goals. MyFitnessPal’s Head of Nutrition Melissa Jaeger reveals the four main tips she shares with her clients.
• Day 7: Get tips on properly hydrating, curbing cravings, and dining out when adhering to a high-protein eating plan. Finally, download a complete high-protein grocery list that contains everything from breakfast to dinner to anytime-snacks.

How to Join Our Free High-Protein Plan

Convinced and ready to give our High-Protein Plan a try?

If you’re already a MyFitnessPal member…

1. Open MyFitnessPal and tap Plans at the bottom of your screen
2. Tap the Free filter
3. Scroll to find the 7-day High-Protein Nutrition Plan

If you’re NOT a MyFitnessPal member…

1. Download the app
2. Once you finish onboarding, click here or tap Plans at the bottom of your screen
3. Tap the Free filter
4. Scroll to find the 7-day High-Protein Nutrition Plan

Conclusion

The 7-day High-Protein Plan is designed to help you make small, achievable changes to your diet and lifestyle, with the goal of incorporating more protein into your daily meals. By following this plan, you’ll gain a better understanding of the benefits of protein and how to incorporate it into your diet, as well as receive daily tips, recipes, and shopping lists to support your goals.

FAQs

Q: What is the purpose of the 7-day High-Protein Plan?
A: The purpose of the plan is to help you make small, achievable changes to your diet and lifestyle, with the goal of incorporating more protein into your daily meals.

Q: How do I join the plan?
A: If you’re already a MyFitnessPal member, you can find the plan by tapping Plans at the bottom of your screen and selecting the Free filter. If you’re not a member, you can download the app and follow the same steps.

Q: What will I learn from the plan?
A: You’ll learn about the benefits of protein, how to incorporate it into your diet, and receive daily tips, recipes, and shopping lists to support your goals.

Q: Can I customize the plan to fit my dietary needs and preferences?
A: Yes, the plan is designed to be flexible and adaptable to your individual needs and preferences.

Q: How long does the plan last?
A: The plan is a 7-day program, but you can continue to use the resources and tips provided to support your ongoing health and wellness goals.