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 Snap’s Grilled Chicken

• Snack: Protein smoothie

• Dinner: Grilled Salmon with Roasted Asparagus

Day 2

• Breakfast: Omelet with peppers + feta and chicken sausage

• Snack: Cottage cheese + sliced cucumber

• Lunch:  Shrimp Pad Thai

• Snack: Jerky + almonds

• Dinner: Spaghetti & Meatballs

Day 3

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

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

• Lunch: Burger with Truffle Home Fries

• Snack: Edamame (1 cup)

• Dinner: Grilled Steak + 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: Garlic Butter Chicken Bites

Day 5

• Breakfast: Turkey bacon + scrambled eggs + sautéed kale

• Snack: Cottage cheese + blueberries

• Lunch: Grilled Steak + cucumber/tomato salad

• Snack: Jerky + handful walnuts

• Dinner: Grilled Chicken + Roasted Root Veggies

Day 6

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

• Snack: Hard-boiled eggs + celery sticks

• Lunch: Cobb Salad with Blackened Chicken

• 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 + avocado + Snap’s Ground Bison Blend

• Snack: Cottage cheese + cucumber slices

• Dinner: Roasted Salmon + Roasted Root Vegetables

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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: Bison lettuce tacos + avocado + Snap’s Ground Bison Blend

• Snack: Cheese stick + celery

• Dinner: Opt for a protein and veggie from our Sides & Proteins

Day 2

• Breakfast: Steak & Eggs

• Snack: Walnuts + cucumber slices

• Lunch: Turkey burger patties + roasted zucchini

• Snack: Guacamole + veggie sticks

• Dinner: Garlic Parmesan-Crusted Salmon

Day 3

• Breakfast: Chia seed pudding made with Greek yogurt

• Snack: Hard-boiled eggs + olives

• Lunch: Caesar Salad with Grilled Chicken

• Snack: String cheese + almonds

• Dinner: Blackened Shrimp with Quinoa Grits

Day 4

• Breakfast: Scrambled eggs + avocado + bacon

• Snack: Almond butter celery sticks

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

• Snack: Pork rinds + guacamole

• Dinner: Roasted Salmon + veggie side

Day 5

• Breakfast: Bacon & Cheddar Egg Bites

• Snack: Hard-boiled egg + walnuts

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

• Snack: Turkey + cheese roll-ups

• Dinner: Chicken Carnitas + Roasted Potatoes

Day 6

• Breakfast: Eggs fried in olive oil + spinach

• Snack: Almonds + cucumber slices

• Lunch: Salad with shrimp and avocado

• Snack: Beef jerky

• Dinner: Peach BBQ Brisket

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 Roasted Asparagus

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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: Philly Cheesesteak Tacos

Day 2

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

• Snack: Pear slices + walnuts

• Lunch: One of Snap’s fresh salads

• Snack: Baby carrots + hummus

• Dinner: Roasted Salmon + Roasted Broccoli + carrots

Day 3

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

• Snack: Orange + almonds

• Lunch: 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: 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 roasted salmon, cucumbers, olive oil, parsley

• Snack: Baby carrots + hummus

• Dinner: Honey Dijon Roasted Chicken

Day 6

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

• Snack: Pear + almonds

• Lunch: One of Snap’s fresh salads

• Snack: Roasted edamame

• Dinner: Angus Burger + Roasted Cauliflower + Broccoli

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 with Lemon-Roasted Potatoes

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