7-Day High-Protein, High-Fiber Meal Plan

7-Day High-Protein, High-Fiber Body Composition Plan

This balanced omnivore meal plan is designed to help you lose body fat while supporting lean muscle gain — without extreme dieting, restrictive rules, or obsessive calorie tracking.

Built around high-protein, high-fiber whole foods, this plan supports stable energy, better appetite control, improved digestion, and the nutrients your body needs to build strength and recover properly.

The goal is simple: change your body composition in a sustainable way. By prioritizing protein for muscle repair and fiber for fullness and gut health, this approach helps you stay satisfied while naturally creating the conditions for fat loss.

Inside the plan you’ll find:

• A complete 7-day meal plan designed to be simple, balanced, and repeatable
• High-protein, high-fiber recipes and meal ideas that keep you full and energized
• A clear grocery list to make shopping easy
• Workout guidance and recommendations to support strength and fat loss
• Practical tips and strategies to help you stay consistent and see results

The structure is intentionally straightforward. Once you complete the seven days, you can repeat the plan for multiple weeks, allowing your body time to adapt and respond.

If you’d like more variety and ongoing support, you can also join the Healthy-ish Lifestyle App, where you’ll find rotating meal plans, new recipes, and fresh menus to swap in whenever you want something different.

This plan is ideal for anyone who wants to feel stronger, leaner, and more energized — while eating real food and maintaining a healthy, balanced lifestyle.