Get started with higher satiety
Higher satiety foods
Higher satiety recipes
Get started with higher satiety
Higher satiety recipes
Higher satiety recipes

14-day higher-satiety meal plan

Higher-satiety meal planning
Disclaimer:. If you are taking medications to lower your blood sugar or blood pressure, always check with your healthcare provider before making a significant dietary change. A low carb, high protein diet may further lower blood sugar and blood pressure to dangerous levels when combined with medications. If you need to find a clinician familiar with low carb nutrition, you can start with our find a doctor map.
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Lose weight & improve your health with a higher-satiety meal plan

According to strong science, eating more protein can reduce your appetite and help you lose body fat and preserve muscle.

With our meal plan, you’ll experience all the benefits of a high protein diet — without having to spend time searching for recipes or figuring out what to eat, how much to eat, or how to cook it.


Tips for getting started

You may be eager to begin this meal plan right away. But first, there are a few things to do in order to have a safe, effective, and enjoyable experience.

Note: This meal plan is both high in protein and very low in carbs. For the next two weeks, you’ll eat between 14 and 26 grams of net carbs (total carbs minus fiber) per day. If you’re currently eating a higher carb diet, you may experience some carb withdrawal symptoms within the first week.

  1. Check with your doctor if you take medications for diabetes or high blood pressure. When you cut way back on carbs, your medications may need to be adjusted. This plan may also be too low in carbs for mothers who are breastfeeding.
  2. Clean out your pantry and refrigerator. Get rid of foods high in starch and sugar, especially those with added fats, such as donuts, cookies, ice cream, and chips. Toss or give away sugar-sweetened beverages, fruit juice, and beer. Even whole-grain bread and most fruits need to go. See our complete Kitchen clean-out list for more details.
  3. Avoid the “keto flu.” If you’re new to low carb, you may develop symptoms like headaches and fatigue unless you drink plenty of fluids and get enough salt. Learn more in our guide to the keto flu.

Week 1

Here is your first week of delicious high protein recipes for breakfast, lunch, and dinner. You’ll save time planning, preparing, cooking, and cleaning up by making two dinner servings and refrigerating half to enjoy for lunch the next day.

We designed this meal plan to provide you with plenty of variety. However, feel free to swap out recipes based on your food preferences for meals that suit your lifestyle and cooking preferences. For example, if you find a breakfast you love — such as our keto egg and bacon casserole – go ahead and eat it every morning if you like.

Each day provides more than 100 grams of protein and less than 26 grams of net carbs.







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Week 2

We hope you enjoyed your first week of our higher-satiety meal plan. Here is another week of new, equally tasty recipes for week two.

FAQs about higher-satiety eating

What is higher-satiety eating?

Higher-satiety eating is all about choosing foods that help you feel comfortably full and satisfied between meals. How is this helpful for weight management? When you feel satiated, you’re less likely to have cravings for foods you’re trying to avoid.

Does this method require keeping a close track of numbers?

No, it doesn’t! There is no laborious calorie counting or tallying involved. All you need to do is check the satiety score which is shown in each of our recipes.

Simply combine recipes with different scores to average 50 or more for the day. For example, you can enjoy a main course with a score of 60 or above, and add a side dish that scores around 40.

What exactly is a satiety score?

We provide satiety scores for foods based on how likely they are to contribute to feelings of fullness and satisfaction. The score combines four factors that we have found to make a food more satisfying:

  • protein percentage
  • energy density
  • fiber content
  • hedonic factor (aspects of food that can drive overeating)

For more details on the science behind this, please visit our evidence-based guide.

Our score ranks foods on a scale of 0 to 100. The higher the number, the higher the satiety level.

For example, donuts and cookies score below 10, while foods like shrimp and egg whites — which are considered to be very satiating — score around 90. To see a comprehensive range of foods and their scores, please refer to our high-satiety foods guide.

Where do I find the satiety score for each recipe?

Each of our recipes has a satiety score in the nutritional information box. This is easily found in the recipe introduction, by clicking on the circle in the lower right-hand corner.

Grilled picanha recipe highlighting where to find Nutritional Information box