Weekly Meal Plan Templates: High Protein, Low Carb, and High Fiber

When it comes to building healthier habits, it’s sometimes hard to know where to start. Having a plan (bonus points if someone else creates it for you!) is often the difference between seeing results and getting discouraged. To help you jumpstart, our Registered Dietitian has put together three meal plan templates depending on your goals: high protein, low carb, and high fiber. And she’s thrown in some Snap Kitchen pairings so that you can see how easy it is to weave our meals, proteins, and sides into your routine.

High Protein Plan

Goal: ~100g protein daily

Day 1

• Breakfast: Scrambled eggs with sautéed spinach and turkey sausage

• Snack: Greek yogurt + berries

• Lunch: Salad with grilled chicken (use Snap’s Grilled Chicken side!)

• Snack: Protein smoothie

• Dinner: Baked salmon + broccoli/cauliflower (or try Snap’s Grilled Salmon with Roasted Asparagus)

Day 2

• Breakfast: Omelet with peppers + feta and chicken sausage

• Snack: Cottage cheese + sliced cucumber

• Lunch: Shrimp stir-fry (better yet, opt for Snap’s Shrimp Pad Thai)

• Snack: Jerky + almonds

• Dinner: Turkey meatballs with roasted green beans (or Snap’s Spaghetti & Meatballs)

Day 3

• Breakfast: 2 boiled eggs + smoked salmon, avocado slices

• Snack: Protein bar (low sugar, gluten-free)

• Lunch: Bison burger patties (no bun) + arugula salad (or how about a Burger with Truffle Home Fries?)

• Snack: Edamame (1 cup)

• Dinner: Grilled chicken thighs + roasted asparagus

Day 4

• Breakfast: Veggie scramble (eggs + mushrooms, zucchini)

• Snack: Greek yogurt with pumpkin seeds

• Lunch: Tuna salad lettuce wraps

• Snack: Protein shake

• Dinner: Grilled cod + roasted Brussels sprouts (our Garlic Butter Chicken Bites work here too!)

Day 5

• Breakfast: Turkey bacon + scrambled eggs + sautéed kale

• Snack: Cottage cheese + blueberries

• Lunch: Grilled steak strips + cucumber/tomato salad

• Snack: Jerky + handful walnuts

• Dinner: Lemon herb chicken breast + roasted carrots (try our Grilled Chicken and Roasted Root Veggie sides)

Day 6

• Breakfast: Protein smoothie (whey + spinach + frozen berries)

• Snack: Hard-boiled eggs + celery sticks

• Lunch: Shrimp Caesar salad

• Snack: Greek yogurt + sunflower seeds

• Dinner: Ground turkey stir-fry with broccoli + ginger

Day 7

• Breakfast: Omelet with goat cheese + spinach

• Snack: Protein bar

• Lunch: Bison lettuce tacos with avocado

• Snack: Cottage cheese + cucumber slices

• Dinner: Grilled salmon + roasted zucchini (or opt for a protein and veggie from our Sides & Proteins)

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Low Carb Plan

Goal: Carbs 70–90g/day, moderate-high protein

Day 1

• Breakfast: Eggs + smoked salmon + cucumber

• Snack: Almonds

• Lunch: Ground bison lettuce wraps

• Snack: Cheese stick + celery

• Dinner: Grilled chicken thighs + green beans (or opt for a protein and veggie from our Sides & Proteins)

Day 2

• Breakfast: Omelet with mushrooms + cheddar (or try our Steak & Eggs!)

• Snack: Walnuts + cucumber slices

• Lunch: Turkey burger patties + roasted zucchini

• Snack: Guacamole + veggie sticks

• Dinner: Salmon with roasted Brussels sprouts (Garlic Parmesan-Crusted Salmon, anyone?)

Day 3

• Breakfast: Chia seed pudding made with Greek yogurt

• Snack: Hard-boiled eggs + olives

• Lunch: Grilled chicken Caesar (hold the croutons)

• Snack: String cheese + almonds

• Dinner: Shrimp stir-fry with bok choy + garlic (or opt for our Blackened Shrimp with Quinoa Grits)

Day 4

• Breakfast: Scrambled eggs + avocado + bacon

• Snack: Almond butter celery sticks

• Lunch: Ground beef + sautéed peppers (add lettuce wraps for a build your own fajita bar)

• Snack: Pork rinds + guacamole

• Dinner: Grilled cod + zucchini noodles (use our Roasted Salmon and a veggie side here)

Day 5

• Breakfast: Omelet with peppers + goat cheese (or our Bacon & Cheddar Egg Bites)

• Snack: Hard-boiled egg + walnuts

• Lunch: Salmon salad with cucumber + olive oil-based dressing

• Snack: Turkey + cheese roll-ups

• Dinner: Grilled chicken thighs + roasted broccoli (use Snap’s Proteins & Sides here for an easy win!)

Day 6

• Breakfast: Eggs fried in olive oil + spinach

• Snack: Almonds + cucumber slices

• Lunch: Salad with shrimp and avocado

• Snack: Beef jerky

• Dinner: Turkey meatballs with roasted zucchini (our Peach BBQ Brisket would be the perfect satiating dinner!)

Day 7

• Breakfast: Chia pudding with raspberries

• Snack: Cheese stick + celery

• Lunch: Ground bison lettuce tacos

• Snack: Almond butter + cucumber slices

• Dinner: Grilled salmon with asparagus (Snap’s Grilled Salmon with Roasted Asparagus, anyone?)

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High Fiber Plan

Goal: 25–35g fiber/day

Day 1

• Breakfast: Chia pudding + raspberries

• Snack: Apple + almond butter

• Lunch: Lentil soup + side salad

• Snack: Roasted chickpeas

• Dinner: Chicken breast + roasted Brussels sprouts (use Snap’s Proteins & Sides here for an easy win!)

Day 2

• Breakfast: Overnight oats (gluten-free oats, chia, blueberries)

• Snack: Pear slices + walnuts

• Lunch: Quinoa salad with chicken, chickpeas, cucumbers, arugula (or opt for one of our fresh salads)

• Snack: Baby carrots + hummus

• Dinner: Salmon + roasted broccoli + carrots

Day 3

• Breakfast: Smoothie (spinach, flaxseed, frozen berries, whey protein)

• Snack: Orange + almonds

• Lunch: Salad with grilled steak, black beans, peppers + avocado (or how about our Grilled Steak with Roasted Sweet Potatoes?)

• Snack: Roasted edamame

• Dinner: Grilled chicken + sautéed kale + mushrooms

Day 4

• Breakfast: Chia pudding + kiwi + hemp seeds

• Snack: Banana + almond butter

• Lunch: Quinoa, ground beef, + roasted veggie bowl (or our best-selling Bison Quinoa Bowl)

• Snack: Roasted chickpeas

• Dinner: Shrimp + roasted asparagus + carrots

Day 5

• Breakfast: Gluten-free overnight oats + raspberries + chia

• Snack: Apple + walnuts

• Lunch: Lentil salad with grilled salmon, cucumbers, olive oil, parsley

• Snack: Baby carrots + hummus

• Dinner: Chicken thighs + Brussels sprouts + sweet potato (try our Honey Dijon Roasted Chicken – trust us)

Day 6

• Breakfast: Smoothie (spinach, flaxseed, frozen blueberries, milk, whey protein powder)

• Snack: Pear + almonds

• Lunch: Quinoa + chickpea veggie salad + grilled chicken (or opt for one of our fresh salads)

• Snack: Roasted edamame

• Dinner: Salmon + roasted broccoli (use Snap’s Proteins & Sides here for an easy win!)

Day 7

• Breakfast: Chia pudding + strawberries + hemp seeds

• Snack: Banana + almond butter

• Lunch: Salad with black beans, grilled steak, peppers + arugula

• Snack: Roasted chickpeas

• Dinner: Grilled chicken + roasted Brussels sprouts + carrots (our Grilled Chicken with Lemon-Roasted Potatoes would work great here)

Want to skip the planning and prep and have us do all the heavy lifting? We’ve got dietitian-curated meal plans for that!