30-Day No-Sugar High Protein Meal Plan for Beginners

Looking to cut back on added sugars and bump up your protein intake? This simple meal plan for beginners can help. We mapped out an entire month of delicious no-sugar-added high-protein meals and snacks to help keep you satiated and satisfied. You’ll find tons of one-pot and sheet-pan meals (easy clean-up!), recipes that come together in a snap and plenty of meal-prep tips throughout to make for a seamless and tasty routine. 

Why This Meal Plan Is Great for You

Each day provides an average of 105 grams of protein from a wide variety of foods, such as fish, nuts, seeds, poultry, beans, eggs, tofu and dairy. Well-known for its role in muscle growth, protein is an important nutrient that plays a factor in all aspects of the human body. It’s the building block of our cells with important functions such as cell repair, maintaining strong bones and maintaining a healthy immune system. 

While protein is the focus of this simple meal plan, we didn’t skimp on fiber. Fiber is an important nutrient with many health benefits, including better digestion, supporting weight loss, healthier blood sugar levels and improved heart health. Yet, just 7% of adults in the United States reach their daily fiber goals of about 28 grams per day, or 14 grams of fiber per 1,000 calories consumed. In this plan, each day provides an average of 33 grams of fiber so you can reap the benefits of this important nutrient while still prioritizing high-protein meals and snacks. 

Lastly, we skip added sugars in this plan. Though we definitely love desserts at EatingWell, many of us are eating more added sugars than we realize. The average adult in the United States consumes around 17 teaspoons (about 68 grams) of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women., Added sugars are found in several foods you might expect, such as desserts and sweetened drinks, but they are also often present in foods you may not expect, such as tomato sauces, marinades, salad dressings, cereals, granola and flavored dairy products. Double check the nutrition label to see where added sugars may be making their way into your routine. 

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. Prepare Chicken & Kale Soup to have for lunch on days 2 through 5. 

Day 1

Breakfast (585 calories)

A.M. Snack (180 calories)

Lunch (484 calories)

P.M. Snack (95 calories)

Dinner (459 calories)

Daily Totals: 1,802 calories, 102g fat, 100g protein, 127g carbohydrate, 28g fiber, 1,742mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and change P.M. snack to 1 medium orange. 

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

Day 2

Breakfast (355 calories)

A.M. Snack (305 calories)

• 1 medium apple
•  2 Tbsp. natural peanut butter

Lunch (397 calories)

P.M. Snack (170 calories)

Dinner (426 calories)

Evening Snack (171 calories)

• 1 medium orange
• 1 cup low-fat plain kefir

Daily Totals: 1,824 calories, 64g fat, 113g protein, 211g carbohydrate, 38g fiber, 1,320mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit pear at lunch.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 3

Breakfast (355 calories)

A.M. Snack (171 calories)

• 1 medium orange
• 1 cup low-fat plain kefir

Lunch (397 calories)

P.M. Snack (170 calories)

Dinner (730 calories)

Daily Totals: 1,824 calories, 65g fat, 119g protein, 198g carbohydrate, 35g fiber, 1,422mg sodium.

Make it 1,500 calories: Omit almonds at breakfast, orange at A.M. snack and pear at lunch.

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

Day 4

Breakfast (585 calories)

A.M. Snack (180 calories)

Lunch (397 calories)

P.M. Snack (234 calories)

• 1 medium peach
• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (393 calories)

Daily Totals: 1,789 calories, 81g fat, 97g protein, 174g carbohydrate, 29g fiber, 2,171mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and substitute ½ cup blueberries for the peach at P.M. snack.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie as an evening snack.

Day 5

Breakfast (355 calories)

A.M. Snack (305 calories)

• 1 medium apple
•  2 Tbsp. natural peanut butter

Lunch (397 calories)

P.M. Snack (170 calories)

Dinner (410 calories)

Evening Snack (171 calories)

• 1 medium orange
• 1 cup low-fat plain kefir

Daily Totals: 1,808 calories, 72g fat, 119g protein, 175g carbohydrate, 35g fiber, 1,349mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Day 6

Breakfast (355 calories)

A.M. Snack (131 calories)

Lunch (484 calories)

P.M. Snack (170 calories)

Dinner (604 calories)

Evening Snack (59 calories)

Daily Totals: 1,803 calories, 81g fat, 107g protein, 176g carbohydrate, 33g fiber, 1,195mg sodium.

Make it 1,500 calories: Omit sliced almonds at breakfast and change P.M. snack to ⅓ cup blackberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack.

Day 7

Breakfast (585 calories)

A.M. Snack (180 calories)

Lunch (484 calories)

P.M. Snack (95 calories)

Dinner (462 calories)

Daily Totals: 1,805 calories, 103g fat, 89g protein, 135g carbohydrate, 30g fiber, 2,278mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and change P.M. snack to 1 medium orange. 

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

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on days 9 through 12. 
2. Prepare Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast throughout the week.

Day 8

Breakfast (355 calories)

A.M. Snack (238 calories)

• ¼ cup dry-roasted unsalted almonds
• ½ cup raspberries

Lunch (447 calories)

P.M. Snack (131 calories)

Dinner (454 calories)

Evening Snack (170 calories)

Daily Totals: 1,796 calories, 92g fat, 106g protein, 153g carbohydrate, 35g fiber, 1,153mg sodium.

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

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

Day 9

Breakfast (505 calories)

A.M. Snack (180 calories)

Lunch (471 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (472 calories)

Daily Totals: 1,804 calories, 82g fat, 99g protein, 171g carbohydrate, 29g fiber, 1,950mg sodium.

Make it 1,500 calories: Omit Orange-Mango Smoothie at breakfast and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add 1 medium apple to lunch and 1 medium banana to P.M. snack.

Day 10

Breakfast (505 calories)

A.M. Snack (170 calories)

Lunch (471 calories)

P.M. Snack (170 calories)

Dinner (475 calories)

Daily Totals: 1,792 calories, 80g fat, 87g protein, 182g carbohydrate, 28g fiber, 1,982mg sodium.

Make it 1,500 calories: Omit Orange-Mango Smoothie at breakfast and raspberries at A.M. snack.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to A.M. snack and 1 medium apple to lunch.

Day 11

Breakfast (505 calories)

A.M. Snack (131 calories)

Lunch (471 calories)

P.M. Snack (170 calories)

Dinner (500 calories)

Meal-Prep Tip: Reserve leftover Slow-Cooker Braised Beef with Carrots & Turnips to have for dinner tomorrow night. 

Daily Totals: 1,778 calories, 63g fat, 92g protein, 215g carbohydrate, 36g fiber, 2,041mg sodium.

Make it 1,500 calories: Omit Orange-Mango Smoothie at breakfast and change A.M. snack to 1 medium apple. 

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

Day 12

Breakfast (505 calories)

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (471 calories)

P.M. Snack (170 calories)

Dinner (500 calories)

Daily Totals: 1,823 calories, 77g fat, 98g protein, 189g carbohydrate, 32g fiber, 2,041mg sodium.

Make it 1,500 calories: Omit Orange-Mango Smoothie at breakfast and change A.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 13

Breakfast (505 calories)

A.M. Snack (196 calories)

Lunch (447 calories)

P.M. Snack (170 calories)

Dinner (471 calories)

Daily Totals: 1,790 calories, 70g fat, 89g protein, 209g carbohydrate, 35g fiber, 1,815mg sodium.

Make it 1,500 calories: Omit Orange-Mango Smoothie at breakfast and substitute 1 clementine for the apple at lunch. 

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

Day 14

Breakfast (355 calories)

A.M. Snack (192 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• ¼ cup raspberries

Lunch (414 calories)

P.M. Snack (170 calories)

Dinner (683 calories)

Daily Totals: 1,815 calories, 93g fat, 105g protein, 148g carbohydrate, 29g fiber, 1,501mg sodium.

Make it 1,500 calories: Omit pistachios at A.M. snack and change P.M. snack to ½ cup low-fat plain kefir. 

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

Week 3

How to Meal-Prep Your Week of Meals:

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 16 through 19. 
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19. 

Day 15

Breakfast (355 calories)

A.M. Snack (305 calories)

• 1 medium apple
•  2 Tbsp. natural peanut butter

Lunch (391 calories)

P.M. Snack (170 calories)

Dinner (391 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night. 

Daily Totals: 1,818 calories, 100g fat, 102g protein, 137g carbohydrate, 35g fiber, 1,422mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. natural peanut butter at A.M. snack and omit evening snack. 

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

Day 16

Breakfast (495 calories)

A.M. Snack (275 calories)

Lunch (469 calories)

P.M. Snack (180 calories)

Dinner (391 calories)

Daily Totals: 1,809 calories, 79g fat, 114g protein, 170g carbohydrate, 34g fiber, 2,223mg sodium.

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

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 17

Breakfast (495 calories)

A.M. Snack (275 calories)

Lunch (469 calories)

P.M. Snack (131 calories)

Dinner (415 calories)

Daily Totals: 1,785 calories, 79g fat, 103g protein, 180g carbohydrate, 34g fiber, 2,064mg sodium.

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

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

Day 18

Breakfast (495 calories)

A.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries

Lunch (469 calories)

P.M. Snack (170 calories)

Dinner (398 calories)

Daily Totals: 1,801 calories, 90g fat, 94g protein, 167g carbohydrate, 35g fiber, 1,497mg sodium.

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

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 19

Breakfast (495 calories)

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (469 calories)

P.M. Snack (170 calories)

Dinner (500 calories)

Daily Totals: 1,810 calories, 95g fat, 103g protein, 152g carbohydrate, 34g fiber, 1,695mg sodium.

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit apple at lunch.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner. 

Day 20

Breakfast (355 calories)

A.M. Snack (229 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 cup sliced strawberries

Lunch (484 calories)

P.M. Snack (170 calories)

Dinner (544 calories)

Daily Totals: 1,782 calories, 84g fat, 100g protein, 175g carbohydrate, 35g fiber, 1,324mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit pistachios at A.M. snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.

Day 21

Breakfast (355 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (394 calories)

P.M. Snack (170 calories)

Dinner (478 calories)

Evening Snack (105 calories)

Daily Totals: 1,807 calories, 93g fat, 94g protein, 161g carbohydrate, 38g fiber, 1,393mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at A.M. snack. 

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

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Creamy Chicken, Vegetable & Sun-Dried Tomato Soup to have for lunch on days 23 through 26. 

Day 22

Breakfast (585 calories)

A.M. Snack (156 calories)

• 1 cup low-fat plain kefir
• 1 cup blackberries

Lunch (484 calories)

P.M. Snack (180 calories)

Dinner (419 calories)

Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for dinner tomorrow night.

Daily Totals: 1,823 calories, 80g fat, 102g protein, 183g carbohydrate, 32g fiber, 1,878mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at A.M. snack.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and omit blackberries at A.M. snack.

Day 23

Breakfast (355 calories)

A.M. Snack (156 calories)

• 1 cup low-fat plain kefir
• ¾ cup blackberries

Lunch (356 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (419 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,797 calories, 78g fat, 118g protein, 167g carbohydrate, 32g fiber, 1,079mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 calories: Reduce to ½ cup blackberries at A.M. snack and add 1 serving Orange-Mango Smoothie as an evening snack.

Day 24

Breakfast (585 calories)

A.M. Snack (253 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries

Lunch (356 calories)

P.M. Snack (131 calories)

Dinner (480 calories)

Daily Totals: 1,804 calories, 101g fat, 88g protein, 146g carbohydrate, 30g fiber, 1,910mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at A.M. snack.

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

Day 25

Breakfast (355 calories)

A.M. Snack (275 calories)

Lunch (356 calories)

P.M. Snack (307 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 large pear

Dinner (526 calories)

Daily Totals: 1,820 calories, 71g fat, 127g protein, 181g carbohydrate, 32g fiber, 1,844mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. 

Day 26

Breakfast (606 calories)

A.M. Snack (129 calories)

• ¾ cup low-fat plain kefir
• ¾ cup blackberries

Lunch (356 calories)

P.M. Snack (131 calories)

Dinner (593 calories)

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

Daily Totals: 1,815 calories, 83g fat, 123g protein, 146g carbohydrate, 29g fiber, 2,054mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and change P.M. snack to 1 medium apple.

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

Day 27

Breakfast (355 calories)

A.M. Snack (170 calories)

Lunch (484 calories)

P.M. Snack (131 calories)

Dinner (593 calories)

Evening Snack (62 calories)

Daily Totals: 1,795 calories, 78g fat, 131g protein, 149g carbohydrate, 32g fiber, 1,162mg sodium.

Make it 1,500 calories: Reduce to 3 Tbsp. sliced almonds at breakfast and omit almonds at lunch.

Make it 2,000 calories: Add 1 plum to lunch and ¼ cup dry-roasted unsalted shelled pistachios to evening snack.

Day 28

Breakfast (355 calories)

A.M. Snack (170 calories)

Lunch (409 calories)

P.M. Snack (305 calories)

• 1 medium apple
•  2 Tbsp. natural peanut butter

Dinner (398 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Meal-Prep Tip: Reserve two servings of Creamy Chicken Noodle Soup with Rotisserie Chicken to have for lunch on days 29 & 30. 

Daily Totals: 1,812 calories, 88g fat, 119g protein, 147g carbohydrate, 32g fiber, 1,086mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 calories: Omit orange at lunch and add 1 serving Orange-Mango Smoothie as an evening snack.

Week 5

Day 29

Breakfast (585 calories)

A.M. Snack (170 calories)

Lunch (365 calories)

P.M. Snack (144 calories)

• ¾ cup low-fat plain kefir
• 1 cup blackberries

Dinner (541 calories)

Daily Totals: 1,806 calories, 86g fat, 97g protein, 169g carbohydrate, 31g fiber, 2,037mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Scrambled Eggs with Spinach, Feta & Pita and omit blackberries at P.M. snack.

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

Day 30

Breakfast (355 calories)

A.M. Snack (275 calories)

Lunch (365 calories)

P.M. Snack (170 calories)

Dinner (537 calories)

Evening Snack (95 calories)

Daily Totals: 1,797 calories, 61g fat, 127g protein, 199g carbohydrate, 34g fiber, 1,825mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at breakfast, omit banana at lunch and omit evening snack.

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

High-Protein Foods to Focus On:

• Fish
• Shellfish
• Eggs
• Chicken and poultry
• Meat
• Soy (such as tofu, edamame, tempeh)
• Seitan
• Nuts and seeds
• Beans
• Lentils
• Dairy (such as yogurt, milk, kefir, cottage cheese, cheese)

Added vs. Natural Sugars: What’s the Difference?

Added sugars are, as the name implies, added to foods to sweeten them. There are several different names for added sugars, including sugar, cane syrup, high fructose corn syrup, maple syrup, honey and agave to name a few. Added sugars have little nutritional value and research has continuously linked a high intake of added sugars with an increased risk of type 2 diabetes, heart disease and weight gain. Natural sugars are found in foods like unsweetened dairy, fruits and vegetables. These foods also include important nutrients, such as fiber, protein, vitamins and minerals. Because they provide nutrients alongside the naturally-occuring sugar they contain—including protein and fiber which can help promote stable blood sugar levels—foods with natural sugars haven’t been associated with the same health consequences as added sugars.