Easy 5-day High Protein and Fiber Meal Plan

Bonjour and happy July! I hope you enjoyed your holiday weekend. I’m looking forward to Bastille Day, I’ve celebrated it years, it’s a great excuse for some French fun. For July’s meal plan I’ve decided to do a high protein and high fiber menu. High protein diets have always worked well for me. The Dukan Diet in particular always gave me good results. In the summer though I want to enjoy all the fresh produce too. I was inspired by a very interesting article from Artah about increasing your GLP-1 naturally. Basically a high protein and fiber diet. So let’s get started with an Easy 5-day High Protein And Fiber Meal Plan. And just for July 14th, a bonus Bastille day menu or just a wonderful weekend cookout menu for anytime!

high protein and fiber

First of all, is a high protein and high fiber diet even possible? When I started putting together a meal plan it was more difficult than I thought. The key is to focus on lean protein and seasonal high fiber vegetables, beans, nuts and seeds and whole grains. Chia seeds and psyllium, great sources of fiber, are definitely your friends for this meal plan. Basically protein and fiber keep you filling full, and they both help your metabolism too. Fiber of course also keeps you regular, aka lighter. This plan is great for vegetarians too. Peas, lentils, quinoa, almonds and chia are full of protein and fiber. Even tofu has a gram of fiber per serving. And with all this fiber, remember to drink plenty of water.

This meal plan is perfect for July. Seasonal produce like raspberries, peas, green beans, potatoes, and beets are full of fiber. A half of an avocado or 2 oz. almonds contains 7 grams of fiber! And of course it’s prime grilling season, so toss your favorite lean meat on the barbeque along with some fiber filled broccoli or corn. Because some of these meals can be higher in carbs, try incorporating the idea of vinegar and or veggies before your high carb meals, as I learned from the glucose goddess.

5-Day High Protein And Fiber Meal Plan

This meal plan again is a low calorie, approx. 1200 cal. a day, plan. The plan is filled with raspberries, because I love them, I have a freezer full of black raspberries that we just picked, they are in season right now, and they’re loaded with fiber. Feel free to add additional fiber filled foods and lean or plant based proteins. Also you can add chia, flax or hemp seeds for an extra dash of protein and fiber. I’ve gotten into the habit of having a teaspoon of psyllium husk powder in water in the morning, after my warm lemon water. As usual, I’ve created a 5-Day High Protein and Fiber Meal Plan PDF to print for your convenience.

On Sunday do a little meal prep: Make the Green Goddess dressing and Pistachio Pesto Vinaigrette. Make 1 1/2 serving of Chickpea Green Goddess Salad for lunch Monday and save 1/2 portion for Thursday. Make the French Green Bean and Radish Salad for Tuesday.

MONDAY

• Black Raspberry Smoothie: Blend 1 cup raspberries, protein powder, w/20 g protein (I love Beam Vegan Protein, I used the cinnamon cereal flavor), 2% Greek yogurt (enough for 10 grams protein), 1 t. psyllium husk powder and 1 cup water. 30 g protein, 11 g fiber.
• lunch:  Chickpea Green Goddess Salad Add 2 T. crumbled goat cheese and 1 T. ground flax and you get 26 g protein and 17 g fiber.
• dinner: Healthy Cheesy Broccoli Soup. 20 g protein, 11 g fiber.
• Total: Protein 76 g, fiber 39 g.

TUESDAY

• breakfast: 1 slice Life Changing Bread (or a whole grain bread like Ezekiel 4:9 or Dave’s Killer), 1 hard boiled egg. 12 g protein, 7 g fiber.
• lunch: French Green Bean and Radish Salad topped with 3 oz canned salmon. 21 g protein, 6 g fiber. Substitute 3.5 oz tofu for salmon and you get 21 g protein, 8 g fiber.
• dinner: Chicken Paillard with Pistachio Pesto Vinaigrette. 41 g protein 1 g fiber. Add 1 T. chia seeds to your salad for 5 g of fiber and a half cup of raspberries for dessert for 4 g more.
• Total: Protein 75 g, fiber 24.

WEDNESDAY

• breakfast: Raspberry yogurt parfait – 1/2 c. 2% Greek yogurt with 1/4 low fat cottage cheese, topped with 1/2 T. psyllium husk powder, 1/2 cup raspberries and 2 T. chopped almonds. 22 g protein, 10 g fiber.
• lunch: Healthy Cheesy Broccoli Soup. 20 g protein, 11 g fiber.
• dinner: 1 cup whole wheat spaghetti with 2 T. Pistachio Pesto, 2 T. shaved parmesan and 1/4 cup chopped pistachios. Serve with a green salad. 20 g protein, 10 g fiber.
• Total: Protein 62 g, fiber 31 g.

THURSDAY

• breakfast: Black Raspberry Smoothie (see Monday). 30 g protein, 11 g fiber.
• lunch: Toasted Buckwheat & Beet Salad. 14 g protein, 8 g fiber
• dinner: Sunny Paris Salmon served with a half portion of Chickpea Green Goddess Salad (with 1 T goat cheese and 1.5 t flax). 38 g protein and 9 g fiber.
• Total: Protein 82 g, fiber 28 g.

FRIDAY

• breakfast: Ezekiel Bread (or Life Changing Bread), toasted and topped with 1/2 avocado and 1/4 c. low fat cottage cheese. 12 g protein, 7 g fiber.
• lunch: Protein-Packed Chopped Salad from Goop. 38 g protein, 8 g fiber (without dressing).
• dinner: GP’s Turkey Meatballs from It’s All Good (and it is). Cook with 1 T. olive oil in a large skillet. 24 g protein, 1 g fiber. Serve with arugula tossed with Pistachio Pesto Vinaigrette, sprinkle with chia seeds (or even raspberries!) for extra fiber. Yum!
• Total: Protein 75 g, fiber 20 g.

Bastille Day

Time for a day of celebration including delicious food! This is a wonderful weekend cookout menu, perfect for any weekend you’d like to make a little more festive. Starting with a late Holiday Breakfast on the grill, filling enough to carry you until dinner, and what a festive dinner it is! A special Raspberry Barbecue Chicken and Festive Pasta Salad. We also have Bush’s Vegetarian Baked Beans – loaded with fiber! For a perfectly French ending a bleu. blanc, rouge dessert – French Yogurt Cake topped with red and blue berries. Santé et bonne fête! 

• Holiday Breakfast on the Grill.
• Raspberry Barbecue Chicken and Festive Pasta Salad.
• Gâteau au yaourt (French Yogurt Cake) topped with raspberries & blueberries.