7 day high protein meal plan for summer

Every cell in your body needs protein. From muscle growth to digestion to skin health, the protein you eat goes directly to maintaining your body’s health. Specifically, there are 20 amino acids that make up proteins in humans. Your body can make 11 amino acids, but the remaining nine must be consumed through food and are called “essential proteins.” Protein sources containing all nine essential amino acids include meat, fish, eggs, dairy products and soy products, such as tofu and edamame.

Another benefit of protein is that it helps keep you full longer. Along with fiber, protein reduces the rate of digestion and, therefore, helps keep you full and satisfied. During the summer, when fruits and vegetables are plentiful, it’s easy to hit your fiber goals. Choose whole grains, such as brown rice and whole-wheat bread, over refined carbohydrates, such as white bread and white pasta, for even more fiber and a feeling of fullness.

This plan includes all of our summer favorites, like tomatoes, peppers, zucchini, berries, and herbs, as well as lean protein, whole grains, and dairy. Each day has at least 75 grams of protein and 25 grams of fiber. We set this plan at 1,500 calories per day with modifications to increase it up to 2,000 calories or decrease it to 1,200, depending on your calorie needs and weight loss goals.

How to prepare the meals of the week:

1. Make 3 servings of berry kefir smoothie for days 1 to 3.
2. Prepare 3 servings of Blueberry-Banana Night Oats for breakfast on days 4-6.
3. Make a Spicy Grape Chicken Salad for lunch on days 5-7.

Day 1

Breakfast (304 calories)

Morning snack (153 calories)

Lunch (432 calories)

Afternoon snack (200 calories)

Dinner (422 calories)

Daily Totals: 1,511 calories, 85g protein, 137g carbs, 30g fiber, 74g fat, 1358mg sodium

To make it 1,200 calories: Swap the ranch dressing for 1 Tbsp. hummus at the morning snack and omit the afternoon snack.

To make it 2,000 calories: Add 2 hard-boiled eggs for breakfast, 1 slice of whole-wheat bread for lunch, increase your morning snack to 3 tbsp. ranch dressing and afternoon snack on 2 cups edamame.

Day 2

Breakfast (304 calories)

Morning snack (175 calories)

• 1 medium red pepper
• 1/3 cup hummus

Lunch (404 calories)

Afternoon snack (317 calories)

• 1/3 cup dry roasted unsalted almonds
• 5 dried apricots

Dinner (307 calories)

Daily Totals: 1,507 calories, 85g protein, 142g carbohydrates, 33g fiber, 75g fat, 1501mg sodium

To make it 1,200 calories: Omit the afternoon snack.

To make it 2,000 calories: Add 2 hard-boiled eggs for breakfast and 1 slice of whole-grain bread for lunch, increase to 1/2 cup hummus at your morning snack and 1/2 cup dried apricots at your afternoon snack, and add 1/2 cup brown rice at dinner.

Day 3

Breakfast (304 calories)

Morning snack (200 calories)

Lunch (526 calories)

Afternoon snack (217 calories)

• 1 large banana
• 1 tablespoon of peanut butter

Dinner (251 calories)

Meal Prep Tip: Use the leftover cauliflower for the cauliflower rice for dinner on day four. Make 3 servings of Blueberry-Banana Night Oats for breakfast tomorrow, Days 5 and 6.

Daily Totals: 1,498 calories, 83g protein, 157g carbs, 36g fiber, 66g fat, 1,481mg sodium

To make it 1,200 calories: Omit the morning snack and peanut butter at the afternoon snack.

To make it 2,000 calories: Add 2 hard-boiled eggs at breakfast, increase to 2 cups of edamame at your morning snack, and increase to 2 1/2 tablespoons of peanut butter at your afternoon snack.

Day 4

Breakfast (285 calories)

Morning snack (128 calories)

• 1 medium cucumber
• 1/4 cup hummus

Lunch (371 calories)

Afternoon snack (349 calories)

• 1 large pear
• 1/3 cup halved walnuts

Dinner (374 calories)

1 serving Cauliflower Rice Stuffed Peppers

Daily Totals: 1,507 calories, 76 g protein, 137 g carbohydrate, 33 g fiber, 81 g fat, 1,375 mg sodium

To make it 1,200 calories: Reduce to 1 tbsp. hummus at the morning snack, and omit the nuts at the afternoon snack.

To make it 2,000 calories: Add 2 scrambled eggs to breakfast, 2 oz. cheddar cheese at the morning snack and green salad with vinaigrette at dinner.

Day 5

Breakfast (285 calories)

Morning snack (24 calories)

Lunch (385 calories)

Afternoon snack (200 calories)

Dinner (598 calories)

Meal Prep Tip: Refrigerate 2 servings of Slow Cooker Vegan Chilli for lunch on days 6 and 7.

Daily Totals: 1,491 calories, 94g protein, 124g carbs, 28g fiber, 61g fat, 1,468mg sodium

To make it 1,200 calories: Omit morning and afternoon snacks and clementines for lunch.

To make it 2,000 calories: Add 2 scrambled eggs for breakfast, add 1 medium red bell pepper and 2 tbsp. ranch dressing at the morning snack and increase to 2 cups edamame at the afternoon snack.

Day 6

Breakfast (285 calories)

Morning snack (230 calories)

• 1 cup low-fat Greek yogurt
• 1 cup of raspberries

Lunch (350 calories)

Afternoon snack (206 calories)

• 1/4 cup dry roasted unsalted almonds

Dinner (455 calories)

Daily Totals: 1,525 calories, 92 g protein, 124 g carbohydrate, 27 g fiber, 80 g fat, 1,216 mg sodium

To make it 1,200 calories: Reduce to 1/3 cup of yogurt at the morning snack and omit the afternoon snack.

To make it 2,000 calories: Add 1/3 cup of chopped walnuts to breakfast, 1 tbsp. honey at morning snack, 1 slice of whole-wheat bread at lunch, and increase afternoon snack to 1/3 cup dry roasted unsalted almonds.

Day 7

Breakfast (366 calories)

Morning snack (315 calories)

• 1 medium banana
• 2 tablespoons of peanut butter

Lunch (385 calories)

Afternoon snack (195 calories)

• 3 cups of air-popped popcorn
• 1 tablespoon of melted butter

Dinner (262 calories)

Daily Totals: 1,522 calories, 86g protein, 119g carbs, 25g fiber, 81g fat, 1,998mg sodium

To make it 1,200 calories: Omit the morning snack.

To make it 2,000 calories: Add 2 clementines for breakfast, 1/3 cup unsalted peanuts for your afternoon snack, and 1/2 cup brown rice for dinner.