7-Day High-Protein Meal Plan for weight loss, sized to your calories

How the meal plan works

The plan suggests a calorie level for you: your estimated daily burn minus about 500 calories, rounded to the nearest tier, and never below 1,200 for women or 1,500 for men. You can pick any tier from 1,200 to 2,400 in steps of 200.

Each day has four meals: breakfast, lunch, a snack and dinner, built from 15 recipes. Every day is scaled on its own to land on your tier, and portions are rounded to real kitchen measures like cups, ounces and slices. Vegetables stay full size at every tier, so lower-calorie plans don’t mean smaller salads.

The first two days are open to everyone. Enter your first name, email and phone number to unlock the full week, the grocery list and both PDFs: the full plan and a one-page grocery list.

A sample day at 1,600 calories

Here is Monday at the 1,600 tier, straight from the plan:

Across the week, protein stays high at every tier. Even the 1,200-calorie plan lands at roughly 95 to 125 grams a day. To see how that compares with your own needs, use the protein calculator.

Why protein and fiber come first

When you eat less, your body can lose muscle along with fat. Protein, paired with strength training, helps you keep that muscle, and it keeps you full longer than most foods. The Dietary Guidelines for Americans, 2025–2030, suggest 1.2 to 1.6 grams of protein per kilogram of body weight a day for adults, and every meal in this plan is built around a protein anchor.

Fiber is the second pillar. Vegetables, berries, oats, beans, quinoa and whole grains slow digestion, steady blood sugar and add volume for very few calories. That’s why the plan leans on real, minimally processed foods instead of bars and shakes, with one shake a couple of times a week for convenience.

The grocery list and the PDF

The plan adds up every ingredient for the week at your tier and turns it into packages to buy. At 1,600 calories, for example, that’s one 32-oz tub of Greek yogurt and 2 lb of chicken breast for the week. The list is grouped by aisle (produce, meat and seafood, dairy and eggs, bread, frozen, pantry) with a short list of pantry staples like garlic, spices and lemons.

Each item has links to search for it at Publix, Kroger, Whole Foods, Sprouts, Trader Joe’s, The Fresh Market or Instacart. Trader Joe’s doesn’t sell online, so its links show the product and price to find in the store. The other links open that store’s search for the item; you choose the product and add it to your cart yourself. You can also copy the whole list to your phone.

Two PDFs come with your tier: the full plan to print for the fridge, and a one-page grocery list with the same store links to take to the store.

Meal-prep tips that make the week easy

The plan repeats meals on purpose, so one or two short prep sessions cover most of the week:

• Sunday: bake the chicken for the quinoa bowls (425°F for about 20 minutes), cook a batch of quinoa, and wash and chop vegetables. That covers three lunches.
• Wednesday night: make the big-batch lean beef and bean chili. It’s dinner Thursday and Friday.
• Mix overnight oats the night before. They take five minutes and keep for three days.
• Keep backups in the freezer and pantry: frozen shrimp, edamame and berries, canned tuna and beans, and 90-second brown rice pouches.
• Swap freely within the same meal slot. Two lunches with similar calories and protein can trade days.

Adjusting the plan on a GLP-1 medicine

GLP-1 medicines can shrink appetite a lot. The risk is not overeating; it’s eating too little protein and losing muscle. The 2025 joint advisory from four obesity and nutrition societies recommends 1.2 to 1.6 g/kg of protein a day during active weight loss, along with strength training, fluids and fiber.

• Eat the protein part of each meal first, before you feel full.
• If a full portion is too much, split meals into smaller, more frequent ones. The snack slot can become a second small lunch.
• Go easy on greasy or very large meals, which can worsen nausea.
• Use the shake or Greek yogurt on low-appetite days to protect protein.
• Sip water through the day; the water intake calculator adds extra for GLP-1 medicines.
• Don’t drop below your calorie floor without talking to your clinician.

Vegetarian swaps

Breakfasts and snacks are already vegetarian. Every lunch and dinner comes with a swap:

Plant swaps can come in a little lower in protein than the originals, so lean on Greek yogurt, cottage cheese, eggs and edamame to close the gap.

Beyond the meal plan at GENEVA

A good plan works best when it fits your body. At GENEVA Primary Care & Med Spa in Alpharetta, our physicians can check labs for blood sugar, cholesterol, thyroid and hormones, track fat and muscle with a body-composition scan, and adjust your calories and protein as you go. Our women’s health and men’s health teams look at the hormone side.

If you qualify, your plan can include prescription weight loss medicine such as GLP-1 medicines. They are generally for a BMI of 30 or more, or 27 or more with a weight-related condition, and a clinician decides. Learn about medical weight loss at GENEVA, check your BMI, or find your target with the calorie deficit calculator. Stuck despite eating well? Try the why can’t I lose weight quiz. Results vary.