7-Day High-Protein High-Fibre Meal Plan
This 7-day plan pairs the two nutrients that keep you fullest: protein and fibre. Every day combines lean protein with legumes, wholegrains, vegetables and seeds, so you stay satisfied on fewer calories while supporting muscle and gut health. Every meal links to its full recipe.
Average per day across the week (High protein + high fibre)
Monday
1960 kcal · 128g protein- Breakfast High-Protein Overnight Oats 410 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 tbsp pumpkin seeds, 1 apple, 2 slices wholegrain toast, a handful of almonds (25g) 490 kcal
Tuesday
1757 kcal · 104g protein- Breakfast Chia Pudding with Berries 320 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), a handful of almonds (25g), 1 orange, 2 slices wholegrain toast, carrot sticks with hummus (60g) 587 kcal
Wednesday
1855 kcal · 121g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Greek Yogurt Protein Bowl 320 kcal
- Extras 3 oatcakes, carrot sticks with hummus (60g), 1 pear, a handful of walnuts (25g) 525 kcal
Thursday
1750 kcal · 82g protein- Breakfast High-Protein Overnight Oats 410 kcal
- Lunch Mediterranean Chickpea Salad 310 kcal
- Dinner Sweet Potato & Lentil Curry 350 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 2 boiled eggs, a handful of berries, 2 slices wholegrain toast, 1 apple 460 kcal
Friday
2030 kcal · 114g protein- Breakfast Avocado & Egg Toast 380 kcal
- Lunch Chicken Burrito Bowl 490 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), 1 apple, a handful of almonds (25g), 3 oatcakes 460 kcal
Saturday
1937 kcal · 109g protein- Breakfast Chia Pudding with Berries 320 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Greek Yogurt Protein Bowl 320 kcal
- Extras carrot sticks with hummus (60g), 2 tbsp pumpkin seeds, 1 orange, a handful of walnuts (25g) 447 kcal
Sunday
1765 kcal · 102g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a handful of almonds (25g), a handful of berries, 2 slices wholegrain toast, carrot sticks with hummus (60g), 1 pear 585 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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