A Healthy Meal Plan With Protein

healthy meal plan with protein

Protein is an integral part of every cell in your body and essential for muscle building, curbing hunger and cravings, and maintaining stable blood sugar levels. Opting for plant-based proteins as these may contain more fiber and less saturated fat.

Try opting for lean cuts of meat and poultry without skin, soy products, safe-to-consume fish (like cod and tilapia), nuts, seeds, beans & peas as well as whole grains as sources of nutrition.


Recent concerns about processed meat and cancer risk notwithstanding, red meat offers essential nutrients like iron, zinc, vitamin B12 and essential fatty acids when consumed as part of a balanced diet. Lean cuts of meat and poultry such as beef, lamb pork and chicken should all be eaten moderately for maximum protein intake.

Reduce consumption of high fat red meats, such as fried chicken and processed deli meats containing high levels of sodium and saturated fat, in favor of leaner options like grilled or baked dishes without added fats. Furthermore, grass fed or pasture raised animals may offer additional health advantages.

The 2020-2025 Dietary Guidelines recommend eating 5 to 7 ounces of proteins daily, though this amount may differ based on age, gender and activity level. You have the freedom to include both animal and plant sources of proteins such as beans, soy products, tofu tempeh nuts or seeds in this range of recommended daily protein consumption.

Meat and poultry are excellent sources of protein, yet can contain high levels of saturated fats. When selecting lean cuts to cook with, be sure to remove the skin prior to heating them up in a skillet. Also try grilling, baking or sauteeing options which offer lower fat options.

This two-week meal plan offers a selection of high protein recipes designed to support strength and muscle building goals. All recipes can easily be tailored to accommodate dietary preferences; feel free to swap out animal-based options like steak for plant-based options like tofu or tempeh. When swapping foods, remember to pay attention to macronutrient balance when selecting different options as some will provide less protein and more carbohydrates than others. For added success reaching your protein goal, this meal plan offers 3 meals and 2 snacks daily which aim to deliver at least 30% of calories from protein each day – it should take you 6 weeks!


Escaping from your busy lifestyle to enjoy some fish twice per week is an excellent way to add protein to your diet and reap its many health benefits. Fish is low in saturated fat, while some varieties boast omega-3 fatty acids which have been linked with heart health.

One 3-ounce serving of fish provides approximately 17 grams of protein, making it an easy and flexible source of energy to incorporate into many dishes and recipes – from soups and stews, to being grilled or added into salads – making it an excellent way to manage weight or manage blood sugar levels, particularly those living with diabetes or prediabetes.

Fish is an excellent source of selenium and vitamin D, while also being low in unhealthy fats. Salmon and tuna both boast healthy omega-3 fatty acids which have been linked to decreased risks of heart disease and other illnesses.

Other sources of protein include lean cuts of meat, skinless poultry and eggs, soy products, beans, peas, lentils, nuts and seeds as well as whole grains. Beans provide more fiber to make you feel full and satisfied while nuts and seeds provide protein along with other essential vitamins and minerals.

This two-week meal plan contains meals that are rich in protein and lower in carbohydrates than the typical American diet, packed with heart-healthy fats, and designed for strength and muscle-building purposes. If you don’t eat meat, simply replace any protein-rich meals in this plan with plant-based alternatives for an effective plan tailored specifically to you.


Eggs are an easy and delicious way to add protein into your diet. A large egg provides about 6 grams of high-quality protein and also provides essential vitamins, minerals, and other essential nutrients essential to health. The yolk accounts for roughly 60% of this high-quality protein while also boasting fat, choline, vitamin D, folate, iron and other important components.

Eaten as part of a healthy meal plan, eggs can help meet your protein requirements for muscle repair and growth. They’re also rich in choline which aids the body’s absorption of omega-3 fatty acids while protecting cells – making eggs an excellent way to aid weight loss while satisfying hunger throughout the day.

Though eggs provide some protein, eating them on an ongoing basis can be dangerously unhealthy and lead to malnutrition resulting in digestive issues and heart disease.

Eggs are an affordable and easily-prep-able source of protein, making them an easy addition to your diet. Plus, their abundance of antioxidants may help protect eyes against cataracts and age-related macular degeneration – these include lutein and zeaxanthin that are more readily absorbed through eggs than plant sources!

Are you curious to learn how to incorporate more protein-rich meals into your diet? Sign up for a free trial of Noom to gain access to our complete meal plans and support community.


A nutritious meal plan should incorporate proteins, fruits and vegetables. You could also include healthy fats like olive oil and avocado to meet your macronutrient goals.

An ideal goal should be obtaining at least 30 percent of your calories from protein sources to promote overall good health, including muscles, skin, bones and organs. Eggs, dairy products, lean meats, soy products and seafood that is safe-to-consume are excellent protein sources; other high-protein sources include beans, lentils and peas as well as nuts seeds whole grains and quinoa.

Vegetables provide essential nutrition, such as potassium, dietary fiber, folate and vitamin C. Incorporating vegetables into your daily routine may reduce cancer risks while simultaneously lowering cholesterol levels – especially leafy green vegetables and cruciferous veggies, which contain anticancer agents like sulforaphane, lutein and vitamin K which have anti-carcinogenic properties.

Select a variety of dark green, red and orange vegetables as well as starchy veggies and legumes (beans and peas). This will ensure a well-balanced diet full of essential nutrients.

These two-week plans were created with athletes in mind, but can easily fit any lifestyle. Their recipes contain high amounts of protein while being low in carbohydrates – however if you are used to eating more carbs than this plan allows, expect some withdrawal symptoms after only the first week!

Take the hassle out of cooking with these convenient healthy meals that can be stored easily in both your fridge and freezer. Aim for organic grass-fed meats and vegetables as well as non-GMO beans and whole grains when shopping, to ensure top-quality results. In terms of nutrition, consider selecting only organic products such as non-GMO beans and whole grains with no processed foods, sugary beverages or added fats like oils and butter; alternatively choose plant proteins with all essential amino acids, like peanut butter and whole grain bread to satisfy any animal protein restrictions you might need.


Eating nuts can increase protein consumption while providing your body with essential healthy fats that support hormone balance, satiety, blood sugar regulation, mood stability and overall wellbeing. Furthermore, nuts contain essential vitamins and minerals including Vitamin E, Potassium Magnesium Zinc.

Nuts are often touted as the ideal snack and certainly deliver on nutritional promises. There is an impressive variety of nuts available to choose from such as peanuts, almonds, pistachios, walnuts, hazelnuts and cashews; all available as whole nuts to snack on as an afternoon treat or added into salads, vegetable stir fries and curries. You may even incorporate them into smoothies or drinks! You could even incorporate them into nut milks and bars – more healthy alternatives than crisps or chocolate; just check on ingredients as some contain excessive amounts of added sugar that would not belong in your diet!

For maximum sodium reduction, when choosing nuts it is recommended to purchase unsalted roasted varieties instead of salted ones. Eating 30 grams – roughly equivalent to one small handful – of nuts on most days throughout the week is advised.

Nuts boast a diverse nutritional profile, offering monounsaturated and polyunsaturated fats along with beneficial oils such as monounsaturates. Furthermore, their fibre content may help lower LDL cholesterol and triglycerides – potentially helping protect against heart disease and depression while aiding weight loss. Adding nuts to your diet may significantly boost omega-3 levels within your body which may provide additional protection from diseases such as depression as well as support weight loss efforts.

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