High Protein & Fiber 14-Day Meal Plan

A 14-day dietitian created high protein AND fiber meal plan that takes out all of the stress and guesswork! 

**Currently, I am running a sale where if you buy this meal plan and get my meal planning toolkit emailed to you for FREE! See below on why this is super helpful, especially for moms. 

This meal plan includes 3 meals + 2 snacks per day, giving you over 100g of protein and 25+ grams of fiber daily to keep you full, energized, and feeling your best.

With 20+ easy recipes, weekly grocery lists, and step-by-step meal prep tips, you’ll spend less time stressing over food and more time enjoying it. 

This meal plan is designed to help teach you how to build well-balanced meals that not only help with weight management but overall health and wellness! Ideal for those taking a GLP-1 medication, too!

Once purchased, you will receive a digital file immediately and via email. Feel free to use the meal plan via a desktop computer or your phone – or print it out for easy access.

Why High Protein + High Fiber?

• Weight Management. Both protein and fiber slow down the digestion of our food, leaving us fuller for longer and increasing satisfaction! Research has shown that increased satiety and satisfaction after a meal may lead to lower overall caloric intake and less mindless snacking. 

• Steady Energy & Blood Sugar. These nutrients support glycemic control and sustained energy levels. 

• Gut Health. Fiber helps with digestive health, of course, but also feeds the good bacteria in our gut – leading to a more diverse microbiome. Better gut health is associated with SO many benefits, not just digestive health. 

• Disease Prevention. Lower your risk of cardiovascular disease (the leading cause of death), colon cancer and more. 

• Better Body Composition. Support lean muscle preservation while keeping hunger in check.

Follow this meal plan as is, or use it to customize your own meal plan based on your preferences and lifestyle. 

There are 71 pages in this e-book PLUS some of my meal planning toolkit resources: motivational tools for when you are stuck or need a mindset shift, healthy breakfast cheat sheets, and meal formulas you can use for no brain yet well-balanced meals!!

What Else to Know About the Meal Plan: 

This meal plan is ideal for anyone who is tired of always deciding what to eat for dinner every night as it will help decrease that mental load for a couple weeks! 

Even further, it is designed to teach you how to consume more protein and fiber on a daily basis – based on your preferences and lifestyle. The 14-Day Meal Plan is specifically designed for one person but serving size can easily be adjusted. The dinner recipes serve 4 people and 1 serving is typically allocated for lunch the next day.

Breakfast and snacks are prepped for one person but serving size can be doubled to include another (like your husband). The recipes are relatively EASY and low-maintenance. A slow cooker is highly recommended.

Download the meal plan instantly – and you will have it forever! This e-book was revamped and updated in September 2025. Recipes were retested and I added MORE resources to this meal plan.

Most of these recipes are dairy-free and gluten-free friendly. There are a lot of yogurt recipes but a higher protein plant-based yogurt like Kite Hill should work well as a substitute. 

Let’s talk about the FREE meal planning toolkit that it comes with:

This 70-page toolkit was designed by a fellow busy mom to help you simplify meal planning and prep smarter but with nutrition in mind!

It’s a flexible solution. It’s not a one-size-fits-all plan. There are cheat sheets, 10 “no brain” dinner recipes, healthy breakfasts you can turn to, and tools you can use or print out for easier meals. 

Most moms don’t struggle with motivation or mindset (although there is a whole section on this in the toolkit if that is you).