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7-Day High-Protein Meal Plan for Increased Energy

Dec 10, 2024 By Jessica Lee

Feeling energized doesn't have to be a complex endeavor; it can be as straightforward as enjoying balanced, protein-rich meals throughout the day. This high-protein meal plan is your key to staying satiated from morning to night.


But why does protein play such a crucial role in your energy levels? Protein takes longer to break down, which means pairing it with carbohydrates can help stabilize your energy levels for a longer period, preventing those pesky midday slumps. Discover the details of this plan designed to help you feel your best, no matter what the week throws at you.


Why This Plan Works Wonders


Protein is an essential nutrient that plays a significant role in various bodily functions, from bolstering your immune system to repairing muscle tissue. Whether your goal is to maintain a strong body or simply stay satisfied all day, this high-protein meal plan is tailored to help you achieve your health objectives. We've crafted this plan to include at least 80 grams of protein per day, a threshold that meets the needs of most individuals. However, daily protein requirements can vary based on factors such as age, activity level, and more. Feel free to adjust this plan to suit your personal needs.


Your body derives energy from calories, which are units of energy found in food. To keep your energy levels consistent, we've designed this plan to spread calorie intake evenly throughout the day, preventing those feelings of exhaustion. This 1,800-calorie meal plan also offers modifications for 1,500 and 2,000 calories to accommodate different calorie needs. While we previously provided meal plans for 1,200 calories, we no longer do based on the 2020-2025 Dietary Guidelines for Americans, which suggest that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs and is unsustainable for long-term health and well-being.


Day-by-Day Breakdown


Day 1:


Daily Totals: 1,808 calories, 101g fat, 23g saturated fat, 102g protein, 125g carbohydrate, 29g fiber, 2,253 mg sodium.


To make it 1,500 calories: Remove avocado from lunch and skip the morning snack. To make it 2,000 calories: Add another egg to breakfast and have Dark Chocolate Cashew Clusters for an evening snack.


Day 2:


Daily Totals: 1,828 calories, 78g fat, 19g saturated fat, 85g protein, 219g carbohydrate, 36g fiber, 1,398 mg sodium.


To make it 1,500 calories: Skip the A.M. snack. To make it 2,000 calories: Add 1 Tbsp. natural peanut butter to the A.M. snack and 1 Tbsp. walnuts to the P.M. snack.


Day 3:


Daily Totals: 1,801 calories, 76g fat, 18g saturated fat, 96g protein, 201g carbohydrate, 39g fiber, 1,832 mg sodium.


To make it 1,500 calories: Skip the salad at lunch and peanut butter at the A.M. snack. To make it 2,000 calories: Add 2 Tbsp. sliced almonds to the A.M. snack and Dark Chocolate Cashew Clusters as an evening snack.


Day 4:


Daily Totals: 1,775 calories, 67g fat, 13g saturated fat, 80g protein, 247g carbohydrate, 35g fiber, 1,819 mg sodium.


To make it 1,500 calories: Skip the P.M. snack. To make 2,000 calories: Add ½ cup plain Greek yogurt to the A.M. snack and 2 Tbsp. almonds to the P.M. snack.


Day 5:


Daily Totals: 1,815 calories, 99g fat, 29g saturated fat, 98g protein, 160g carbohydrate, 26g fiber, 2,336mg sodium.


To make it 1,500 calories: Skip the P.M. snack. To make it 2,000 calories: Add another 1 Tbsp. natural peanut butter to the A.M. snack and ½ cup Basic Quinoa to lunch.


Day 6:


Daily Totals: 1,752 calories, 55g fat, 13g saturated fat, 96g protein, 244g carbohydrate, 39g fiber, 2,134 mg sodium.


To make it 1,500 calories: Skip the evening snack. To make it 2,000 calories: Add 1 medium apple to breakfast and ½ avocado to lunch.


Day 7:



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