Free printable PDF

Free 5-Day High-Protein Meal Plan for Small Appetites

Three small meals and a snack a day. Protein and fiber for every plate. One page grocery list.

  • 5 days, about 80 to 100 g of protein a day
  • Cups or grams for every portion, all from USDA data
  • Cold, mild options marked for queasy days
  • A grocery list you can tape to the fridge

General nutrition information, not medical advice. Talk to your prescriber or a registered dietitian about how much protein is right for you.

Not sure of your number? Try the protein calculator. Want the foods ranked? See the protein density chart.

Soft scrambled eggs and a slice of toast on a speckled plate, a cup of tea beside it.