What is a suitable dietary plan for me, considering my weight, dietary restrictions, and preference for a high protein and fiber intake, with limited cooking time during the week?

Medical Advisory BoardAll articles are reviewed for accuracy by our Medical Advisory Board
Educational purpose only • Exercise caution as content is pending human review
Article Review Status
Submitted
Under Review
Approved

Last updated: October 3, 2025 • View editorial policy

Personalize

Help us tailor your experience

Which best describes you? Your choice helps us use language that's most understandable for you.

High-Protein, High-Fiber Weekly Meal Plan for 72-74 kg Individual

Based on your weight of 72-74 kg and dietary preferences, I recommend a weekly meal plan providing approximately 110-120g of protein daily (1.5g/kg) and at least 30g of fiber daily, structured around your two-meal eating pattern within a 10-hour window.

Protein and Fiber Requirements

  • For your weight (72-74 kg), aim for 110-120g of protein daily (1.5g/kg body weight) to support muscle maintenance and overall health 1, 2
  • Include at least 30g of fiber daily for optimal gut health and cardiovascular benefits 3
  • Structure meals to fit your 10-hour eating window, with meal prep focused on weekends 3

Weekly Meal Plan Structure

Breakfast/First Meal Options (To Take to Work)

Option 1: High-Protein Oatmeal Bowl

  • 1 cup cooked steel-cut oats (5g protein, 4g fiber)
  • 2 tbsp chia seeds (4g protein, 10g fiber)
  • 1 scoop protein powder (20-25g protein)
  • 1 medium apple, diced (3g fiber)
  • 1 tbsp almond butter (3g protein)
  • Total: ~33g protein, 17g fiber 3

Option 2: Quinoa Protein Bowl

  • 1 cup cooked quinoa (8g protein, 5g fiber)
  • 3 oz canned tuna (21g protein)
  • 1/2 cup chickpeas (7g protein, 6g fiber)
  • 1 cup mixed vegetables (2g protein, 4g fiber)
  • 1 tbsp olive oil
  • Total: ~38g protein, 15g fiber 3

Option 3: Chicken and Bean Bowl

  • 4 oz cooked chicken breast (35g protein)
  • 1/2 cup black beans (7g protein, 7g fiber)
  • 1/2 cup brown rice (3g protein, 2g fiber)
  • 1 cup roasted vegetables (2g protein, 4g fiber)
  • Total: ~47g protein, 13g fiber 3

Dinner/Second Meal Options (4 PM)

Option 1: Beet and Lentil Bowl

  • 1 cup cooked lentils (18g protein, 15g fiber)
  • 1 cup roasted beets (2g protein, 4g fiber)
  • 2 oz grilled chicken (14g protein)
  • 1 cup sautéed spinach (1g protein, 4g fiber)
  • 1 tbsp olive oil
  • Total: ~35g protein, 23g fiber 3

Option 2: Pork and Quinoa Bowl

  • 4 oz lean pork tenderloin (28g protein)
  • 1 cup cooked quinoa (8g protein, 5g fiber)
  • 1 cup roasted Brussels sprouts (3g protein, 4g fiber)
  • 1/2 avocado (2g protein, 5g fiber)
  • Total: ~41g protein, 14g fiber 3

Option 3: Bean and Vegetable Stew

  • 1 cup mixed beans (kidney, black, navy) (15g protein, 15g fiber)
  • 2 cups mixed vegetables (4g protein, 8g fiber)
  • 2 oz chicken breast (14g protein)
  • 1/2 cup barley (2g protein, 3g fiber)
  • Total: ~35g protein, 26g fiber 3

Batch Cooking Recommendations

Weekend Prep Ideas

  1. Protein Base Options (Sunday)

    • Roast 2-3 lbs of chicken breast or pork tenderloin
    • Cook 2 cups dry quinoa (makes 6 cups cooked)
    • Prepare 2 cups dry beans (makes 6 cups cooked)
    • Hard boil a dozen eggs for quick protein additions 3

  2. Vegetable Prep (Sunday)

    • Roast 4-5 cups of mixed vegetables (beets, Brussels sprouts, carrots)
    • Steam 2-3 cups of leafy greens
    • Chop raw vegetables for quick additions 3

  3. Mid-Week Mini Prep (Wednesday evening)

    • Cook another batch of protein (chicken or pork)
    • Prepare additional vegetables
    • Cook another grain (brown rice or quinoa) 3

Sample 7-Day Plan

Monday

  • Work Meal: Quinoa Protein Bowl with tuna
  • 4 PM Meal: Bean and Vegetable Stew
  • Daily Totals: ~73g protein, 41g fiber 3

Tuesday

  • Work Meal: High-Protein Oatmeal Bowl
  • 4 PM Meal: Pork and Quinoa Bowl
  • Daily Totals: ~74g protein, 31g fiber 3

Wednesday

  • Work Meal: Chicken and Bean Bowl
  • 4 PM Meal: Beet and Lentil Bowl
  • Daily Totals: ~82g protein, 36g fiber 3

Thursday

  • Work Meal: Quinoa Protein Bowl with tuna
  • 4 PM Meal: Pork and Quinoa Bowl
  • Daily Totals: ~79g protein, 29g fiber 3

Friday

  • Work Meal: High-Protein Oatmeal Bowl
  • 4 PM Meal: Bean and Vegetable Stew
  • Daily Totals: ~68g protein, 43g fiber 3

Saturday

  • Meal 1: Chicken and Bean Bowl
  • Meal 2: Beet and Lentil Bowl
  • Daily Totals: ~82g protein, 36g fiber 3

Sunday

  • Meal 1: High-Protein Oatmeal Bowl
  • Meal 2: Pork and Quinoa Bowl
  • Daily Totals: ~74g protein, 31g fiber 3

Tips for Success

  • Portion Control: Use measuring cups initially to ensure adequate protein intake 3
  • Freezer Storage: Divide cooked proteins and grains into single-serving containers before freezing 3
  • Protein Distribution: Aim to distribute protein relatively evenly between your two meals 1, 2
  • Hydration: Drink plenty of water, especially with higher fiber intake 3, 4
  • Variety: Rotate between different protein sources (chicken, pork, tuna, beans) to ensure complete amino acid profiles 1, 5
  • Fiber Balance: Include both soluble and insoluble fiber sources for optimal gut health 3

Adjustments for Special Circumstances

  • Higher Activity Days: Add an additional serving of protein (hard-boiled egg, protein shake) if needed 4, 2
  • Lower Appetite Days: Focus on nutrient-dense foods first (protein and vegetables) before adding grains 3, 5
  • Weekend Flexibility: You can combine components differently on weekends when you have more time 3

References

1
Research

Dietary protein intake and human health.

Food & function, 2016

3
Guideline

Guideline Directed Topic Overview

Dr.Oracle Medical Advisory Board & Editors, 2025

5
Research

Factors contributing to the selection of dietary protein food sources.

Clinical nutrition (Edinburgh, Scotland), 2018

Related Questions

What is the recommended daily protein intake for a 38-year-old female to maintain a weight of 125 pounds, increase energy, and restore muscle?
What are high protein meals or solutions to fuel a man's body?
What is a suitable meal plan for a patient with a restricted diet limited to chicken breast, Greek yogurt (yogurt containing protein from Greek culture) protein, and pea protein?
What is a suitable meal plan for a 257 lb woman requiring 1200 calories, 80g protein, Low Glycemic Index (GI) foods, Low Oxalate foods, and Low Purine foods, with balanced protein distribution across meals, including eggs for breakfast and a protein shake with collagen?
What is the recommended daily protein intake for adults?
What is the initial approach and treatment for a patient presenting with upper and lower extremity weakness?
What are the guidelines for using duloxetine (Cymbalta) in the elderly population?
Is an endovaginal ultrasound recommended for a patient with secondary amenorrhea following the application of a subdermal (under the skin) contraceptive implant?
What are the doses and resistance rates for clarithromycin (antibiotic) and amoxicillin (antibiotic) in treating Helicobacter pylori (H. pylori) infection?
What is the best test to diagnose new type 1 diabetes?
What are the protocols for the length and number of pulls in a vacuum-assisted vaginal delivery (VAVD)?

Professional Medical Disclaimer

This information is intended for healthcare professionals. Any medical decision-making should rely on clinical judgment and independently verified information. The content provided herein does not replace professional discretion and should be considered supplementary to established clinical guidelines. Healthcare providers should verify all information against primary literature and current practice standards before application in patient care. Dr.Oracle assumes no liability for clinical decisions based on this content.

Have a follow-up question?

Our Medical A.I. is used by practicing medical doctors at top research institutions around the world. Ask any follow up question and get world-class guideline-backed answers instantly.

Ask Question