30-Day High-Protein Meal Plan for Beginners

If you’re looking for a delicious high-protein eating plan but are unsure where to start, we’ve got you covered. In this 30-day meal plan, we map out an entire month of high-protein recipes and snacks tailored towards beginners. You’ll find meal-prep tips throughout, simple ingredient lists and tons of one-pot and sheet-pan dinners (easy clean up!). This simple high-protein meal plan works just as well for kitchen newbies as it does for those with more experience who are looking to simplify their routine. 

Why This Meal Plan Is Great for You

We geared this meal plan towards beginners by including quick and easy recipes, simple ingredient lists and meal-prep tips throughout. You’ll find several slow-cooker recipes, leftover callouts and one-pot meals for easy clean up.

Each day provides an average of 104 grams of protein. While protein is well known for its role in supporting healthy muscles, that’s not its only function. Protein is present in every cell in the human body. It plays a role in bone and skin health, the immune system and cell repair. Protein also promotes satiety, which provides staying power in-between meals. Though it’s not the focus of this plan, we didn’t forget about fiber. It’s an important nutrient with many health benefits from better blood sugar, improved heart health and a healthier gut. Each day provides an average of 37 grams of fiber. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Lemon-Blueberry Granola to have for breakfast throughout the month.

Day 1

Breakfast (436 calories)

A.M. Snack (215 calories)

Lunch (409 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (398 calories)

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,816 calories, 78g fat, 101g protein, 184g carbohydrate, 36g fiber, 1,715mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 2

Breakfast (434 calories)

A.M. Snack (215 calories)

Lunch (370 calories)

P.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (535 calories)

Daily Totals: 1,822 calories, 98g fat, 101g protein, 148g carbohydrate, 34g fiber, 1,217mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 3

Breakfast (436 calories)

A.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Lunch (370 calories)

P.M. Snack (215 calories)

Dinner (429 calories)

Evening Snack (95 calories)

Daily Totals: 1,790 calories, 77g fat, 100g protein, 187g carbohydrate, 36g fiber, 1,915mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit chopped walnuts at A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 4

Breakfast (434 calories)

A.M. Snack (215 calories)

Lunch (370 calories)

P.M. Snack (200 calories)

Dinner (555 calories)

Evening Snack (45 calories)

• ½ cup nonfat plain kefir

Daily Totals: 1,819 calories, 83g fat, 103g protein, 181g carbohydrate, 42g fiber, 1,422mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium apple and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 5

Breakfast (436 calories)

A.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Lunch (370 calories)

P.M. Snack (200 calories)

Dinner (570 calories)

Meal-Prep Tip: Reserve 2 servings 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for lunch on days 6 & 7

Daily Totals: 1,821 calories, 79g fat, 100g protein, 197g carbohydrate, 52g fiber, 2,191mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 6

Breakfast (434 calories)

A.M. Snack (265 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium peach

Lunch (376 calories)

P.M. Snack (215 calories)

Dinner (493 calories)

Daily Totals: 1,783 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,457mg sodium.

Make it 1,500 calories: Omit almonds at A.M. snack and omit Grilled Zucchini & Squash at dinner.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 7

Breakfast (436 calories)

A.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Lunch (376 calories)

P.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (481 calories)

Daily Totals: 1,806 calories, 77g fat, 107g protein, 184g carbohydrate, 37g fiber, 2,071mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and omit orange at P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast throughout the week.
2. Prepare Chicken Fajita Soup to have for lunch on days 9 through 12. 

Day 8

Breakfast (434 calories)

A.M. Snack (200 calories)

Lunch (409 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (468 calories)

Meal-Prep Tip: Reserve leftover Caprese Casserole to have for dinner tomorrow night.

Daily Totals: 1,815 calories, 73g fat, 104g protein, 194g carbohydrate, 44g fiber, 1,135mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach as an evening snack.

Day 9

Breakfast (564 calories)

A.M. Snack (198 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Lunch (407 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (468 calories)

Daily Totals: 1,813 calories, 75g fat, 102g protein, 198g carbohydrate, 42g fiber, 1,691mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 10

Breakfast (434 calories)

A.M. Snack (108 calories)

• 1 large hard-boiled egg
• 1 plum

Lunch (407 calories)

P.M. Snack (215 calories)

Dinner (437 calories)

Evening Snack (193 calories)

Daily Totals: 1,793 calories, 75g fat, 101g protein, 189g carbohydrate, 37g fiber, 1,488mg sodium.

Make it 1,500 calories: Omit hard-boiled egg at A.M. snack and omit Pistachio & Peach Toast at evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 11

Breakfast (564 calories)

A.M. Snack (177 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• 1 cup sliced strawberries

Lunch (407 calories)

P.M. Snack (193 calories)

Dinner (481 calories)

Daily Totals: 1,823 calories, 70g fat, 100g protein, 213g carbohydrate, 39g fiber, 1,953mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 12

Breakfast (564 calories)

A.M. Snack (150 calories)

Lunch (407 calories)

P.M. Snack (193 calories)

Dinner (468 calories)

Daily Totals: 1,782 calories, 63g fat, 108g protein, 209g carbohydrate, 45g fiber, 1,708mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving Massaged Kale Salad to dinner.

Day 13

Breakfast (434 calories)

A.M. Snack (215 calories)

Lunch (432 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (463 calories)

Evening Snack (62 calories)

Daily Totals: 1,782 calories, 98g fat, 96g protein, 139g carbohydrate, 29g fiber, 1,452mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange, change P.M. snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Add 1 clementine to P.M. snack and add 1 serving Traditional Greek Salad to dinner. 

Day 14

Breakfast (564 calories)

A.M. Snack (193 calories)

Lunch (432 calories)

P.M. Snack (152 calories)

• 1 cup nonfat plain unsweetened kefir
• 1 medium orange

Dinner (447 calories)

Daily Totals: 1,788 calories, 83g fat, 101g protein, 173g carbohydrate, 35g fiber, 2,163mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 16 through 18.
2. Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on days 16 through 19. 

Day 15

Breakfast (434 calories)

A.M. Snack (193 calories)

Lunch (348 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (422 calories)

Evening Snack (111 calories)

• 1 cup nonfat plain kefir
• ¼ cup blueberries

Daily Totals: 1,813 calories, 63g fat, 104g protein, 217g carbohydrate, 33g fiber, 1,699mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 16

Breakfast (443 calories)

A.M. Snack (131 calories)

Lunch (426 calories)

P.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (572 calories)

Daily Totals: 1,818 calories, 68g fat, 101g protein, 212g carbohydrate, 34g fiber, 1,617mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum and omit yogurt and walnuts at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. 

Day 17

Breakfast (443 calories)

A.M. Snack (131 calories)

Lunch (426 calories)

P.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (435 calories)

Evening Snack (95 calories)

Meal-Prep Tip: Reserve leftover Slow-Cooker Beef Curry to have for dinner tomorrow night.

Daily Totals: 1,775 calories, 58g fat, 116g protein, 208g carbohydrate, 30g fiber, 1,493mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 18

Breakfast (443 calories)

A.M. Snack (215 calories)

Lunch (426 calories)

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (435 calories)

Evening Snack (62 calories)

Daily Totals: 1,780 calories, 69g fat, 112g protein, 185g carbohydrate, 30g fiber, 1,482mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 19

Breakfast (434 calories)

A.M. Snack (215 calories)

Lunch (426 calories)

P.M. Snack (62 calories)

Dinner (683 calories)

Meal-Prep Tip: Reserve 2 servings Creamy Garlic-Parmesan Chicken Pasta Bake to have for lunch on days 20 and 21.

Daily Totals: 1,820 calories, 84g fat, 112g protein, 162g carbohydrate, 30g fiber, 1,481mg sodium.

Make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and change A.M. snack to 1 large pear. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 20

Breakfast (434 calories)

A.M. Snack (200 calories)

Lunch (683 calories)

P.M. Snack (62 calories)

Dinner (399 calories)

Daily Totals: 1,778 calories, 84g fat, 96g protein, 166g carbohydrate, 36g fiber, 1,409mg sodium.

Make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and reduce to ¾ cup edamame at A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 21

Breakfast (434 calories)

A.M. Snack (95 calories)

Lunch (683 calories)

P.M. Snack (62 calories)

Dinner (529 calories)

Daily Totals: 1,802 calories, 78g fat, 102g protein, 181g carbohydrate, 30g fiber, 1,570mg sodium.

Make it 1,500 calories: Omit Lemon-Blueberry Granola at breakfast and change A.M. snack to 1 plum.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Vegan Freezer Breakfast Burritos to have for breakfast throughout this week and next. 
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 23 through 26. 

Day 22

Breakfast (424 calories)

A.M. Snack (145 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Lunch (493 calories)

P.M. Snack (30 calories)

Dinner (730 calories)

Daily Totals: 1,822 calories, 81g fat, 96g protein, 191g carbohydrate, 34g fiber, 1,852mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and omit almonds at lunch.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 23

Breakfast (382 calories)

A.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Lunch (393 calories)

P.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (527 calories)

Daily Totals: 1,815 calories, 85g fat, 116g protein, 157g carbohydrate, 34g fiber, 1,852mg sodium.

Make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to 1 large pear. 

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 24

Breakfast (382 calories)

A.M. Snack (215 calories)

Lunch (393 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (403 calories)

Evening Snack (105 calories)

Daily Totals: 1,803 calories, 69g fat, 100g protein, 205g carbohydrate, 35g fiber, 1,752mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 25

Breakfast (424 calories)

P.M. Snack (200 calories)

Lunch (393 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (412 calories)

Evening Snack (62 calories)

Daily Totals: 1,795 calories, 84g fat, 102g protein, 172g carbohydrate, 39g fiber, 1,299mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 26

Breakfast (382 calories)

A.M. Snack (311 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium banana

Lunch (393 calories)

P.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (455 calories)

Meal-Prep Tip: Reserve 4 servings Harira (Moroccan Tomato, Lentil & Beef Soup) to have for lunch on days 27 – 30.

Daily Totals: 1,787 calories, 74g fat, 107g protein, 187g carbohydrate, 40g fiber, 2,197mg sodium.

Make it 1,500 calories: Change A.M. snack to ⅓ cup blueberries.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 27

Breakfast (382 calories)

A.M. Snack (215 calories)

Lunch (518 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (414 calories)

Evening Snack (62 calories)

Daily Totals: 1,796 calories, 79g fat, 114g protein, 171g carbohydrate, 47g fiber, 2,140mg sodium.

Make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach to P.M. snack.

Day 28 

Breakfast (424 calories)

A.M. Snack (215 calories)

Lunch (472 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (498 calories)

Daily Totals: 1,815 calories, 79g fat, 106g protein, 184g carbohydrate, 41g fiber, 1,299mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and change P.M. snack to ⅓ cup blueberries.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Week 5

Day 29

Breakfast (382 calories)

A.M. Snack (30 calories)

Lunch (518 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (682 calories)

Daily Totals: 1,818 calories, 74g fat, 107g protein, 195g carbohydrate, 45g fiber, 2,297mg sodium.

Make it 1,500 calories: Omit edamame at lunch and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 30

Breakfast (424 calories)

A.M. Snack (124 calories)

• 3 stalks celery
• 1 Tbsp. natural peanut butter

Lunch (472 calories)

P.M. Snack (245 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (520 calories)

Daily Totals: 1,784 calories, 71g fat, 94g protein, 206g carbohydrate, 53g fiber, 1,786mg sodium.

Make it 1,500 calories: Omit carrots and hummus at lunch and change P.M. snack to 1 cup low-fat plain kefir.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to breakfast and increase to 2 Tbsp. chopped walnuts at P.M. snack.

High-Protein Foods to Focus On:

• Fish
• Shellfish
• Poultry
• Meat
• Eggs
• Dairy (such as cheese, kefir, yogurt, cottage cheese)
• Tofu and soy
• Tempeh
• Seitan
• Edamame
• Beans
• Lentils
• Nuts and nut butters
• Seeds
• Peas
• Quinoa and other whole grains

What Happens If I Don’t Eat Enough Protein?

Though many of us get plenty of protein, some of us are missing the mark. If you’re regularly not eating enough protein, you may notice a few negative health impacts. Signs of inadequate protein intake include fatigue, brittle nails and hair and even getting sick more often than usual. Protein needs depend on various factors such as age, sex and activity level. It’s recommended to get 10 to 35% of total daily calories from protein. If you’re planning to up your protein intake, aim for the higher end of that range.