Free 7-day plan
High protein, high fiber meal plan for weight loss
The two nutrients that actually keep you full: protein and fiber. This 7-day plan hits 30–45g of protein per meal and 25g+ of fiber per day using cheap staples like lentils, beans, oats and Greek yogurt.
Why protein + fiber wins for fat loss
- Protein has the highest thermic effect of any macro (20–30% burned in digestion)
- Fiber slows gastric emptying, so blood sugar and hunger stay flat
- Combined, adherence in trials jumps 30–40% vs low-fat diets
- Legumes give you both in one cheap food — under $1/serving
The 7-day plan (one meal per day shown)
| Day | Meal | Fiber source | Macros |
|---|---|---|---|
| Mon | Chicken burrito bowl | Black beans, brown rice, salsa | 540 kcal · 45P / 55C / 14F · 13g fiber |
| Tue | Greek yogurt + berries + oats | Rolled oats, raspberries, chia | 410 kcal · 32P / 55C / 8F · 12g fiber |
| Wed | Lentil + turkey chili | Green lentils, kidney beans, tomatoes | 560 kcal · 48P / 62C / 12F · 18g fiber |
| Thu | Tuna + white bean salad | Cannellini beans, arugula, olive oil | 490 kcal · 44P / 38C / 15F · 11g fiber |
| Fri | Salmon + quinoa + broccoli | Quinoa, roasted broccoli | 580 kcal · 42P / 50C / 20F · 10g fiber |
| Sat | Tofu + edamame stir-fry | Edamame, cabbage, brown rice | 510 kcal · 38P / 58C / 14F · 14g fiber |
| Sun | Cottage cheese + apple + almonds | Apple, chia, flax | 440 kcal · 40P / 42C / 12F · 9g fiber |
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