High-Protein Meal Plan Example

An example of a full day of high-protein eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This day has about 200 grams of protein, around 40% of its calories. It comes from eggs, chicken, Greek yogurt, steak and cottage cheese, with a good serving at every meal. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,940 cal

Carbs168 g

Protein201 g

Fat53 g

Fiber: 26 g

Breakfast

438 cal · 30 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Egg whites3 large (99 g)	51	11 g	1 g	0 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Lunch

499 cal · 59 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	280	53 g	0 g	6 g
Brown rice, cooked½ cup (101 g)	124	3 g	26 g	1 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

187 cal · 26 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1 cup (245 g)	145	25 g	9 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g

Dinner

551 cal · 61 g protein

Food	Calories	Protein	Carbs	Fat
Top sirloin steak, lean6 oz (170 g)	311	52 g	0 g	10 g
Potato, baked, with skin1 medium (173 g)	161	4 g	37 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

264 cal · 27 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%1 cup (226 g)	183	24 g	11 g	5 g
Almonds½ oz (14 g)	81	3 g	3 g	7 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the potato. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this high-protein example come from?

Most of it comes from chicken breast (53 g), top sirloin steak (52 g) and Greek yogurt (25 g), about 64% of the day's 201 g.

How are the calories split in this high-protein example?

Breakfast has about 438 calories, then lunch 499, the snack 187, dinner 551 and the evening snack 264. Dinner is the biggest meal, at about 28% of the day.

How much fiber does this high-protein example have?

About 26 g, mostly from broccoli and potato. That's close to the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 27 g at this calorie level.