Month: January 2026

**7-Day Meal Plan for a High-Protein, High-Fiber Diet**

A high-protein, high-fiber diet can support weight control, muscle development, and overall well-being. This 7-day meal plan features a selection of foods abundant in protein and fiber to assist you in feeling full and content.

### Day 1
– **Breakfast:** Greek yogurt with assorted berries and a tablespoon of chia seeds.
– **Snack:** A few almonds.
– **Lunch:** Quinoa salad featuring black beans, corn, diced bell peppers, and a lime vinaigrette.
– **Snack:** Carrot sticks with hummus.
– **Dinner:** Grilled chicken breast accompanied by steamed broccoli and brown rice.

### Day 2
– **Breakfast:** Scrambled eggs with spinach and whole-grain toast.
– **Snack:** Cottage cheese paired with sliced peaches.
– **Lunch:** Lentil soup served with a side of whole-grain crackers.
– **Snack:** Apple slices with peanut butter.
– **Dinner:** Baked salmon with asparagus and quinoa.

### Day 3
– **Breakfast:** Overnight oats prepared with rolled oats, almond milk, and topped with walnuts and banana.
– **Snack:** Celery sticks with almond butter.
– **Lunch:** Turkey and avocado wrap in a whole-grain tortilla with mixed greens.
– **Snack:** Greek yogurt sprinkled with flaxseeds.
– **Dinner:** Stir-fried tofu with assorted vegetables and brown rice.

### Day 4
– **Breakfast:** Smoothie featuring spinach, protein powder, banana, and almond milk.
– **Snack:** Hard-boiled eggs.
– **Lunch:** Chickpea salad with cucumber, tomatoes, red onion, and feta cheese.
– **Snack:** A small handful of mixed nuts.
– **Dinner:** Grilled shrimp tacos with cabbage slaw on corn tortillas.

### Day 5
– **Breakfast:** Oatmeal adorned with berries and a scoop of protein powder.
– **Snack:** Sliced bell peppers with guacamole.
– **Lunch:** Quinoa and black bean bowl accompanied by avocado and salsa.
– **Snack:** Cottage cheese with pineapple chunks.
– **Dinner:** Baked chicken thighs served with roasted Brussels sprouts and sweet potatoes.

### Day 6
– **Breakfast:** Chia pudding prepared with almond milk and topped with sliced kiwi.
– **Snack:** Trail mix consisting of nuts and dried fruit.
– **Lunch:** Spinach salad with grilled chicken, chickpeas, and balsamic vinaigrette.
– **Snack:** Sliced cucumber with tzatziki.
– **Dinner:** Beef stir-fry with broccoli and brown rice.

### Day 7
– **Breakfast:** Protein pancakes topped with fresh strawberries and a drizzle of honey.
– **Snack:** A small bowl of edamame.
– **Lunch:** Tuna salad comprising mixed greens, cherry tomatoes, and olives.
– **Snack:** Whole-grain rice cakes with cottage cheese.
– **Dinner:** Stuffed bell peppers filled with ground turkey, quinoa, and black beans.

### Tips for Success
– Stay hydrated by drinking plenty of water throughout the day.
– Adjust portion sizes based on your personal caloric requirements.
– Include a variety of protein sources, such as legumes, dairy, lean meats, and plant-based proteins.
– Experiment with various fruits and vegetables to keep meals engaging.

This meal plan offers a well-rounded approach to achieving a high-protein, high-fiber diet, enhancing satiety and nutritional diversity for optimal health.