# 7-Day High-Protein Meal Plan  

A high‑protein diet supports muscle maintenance, keeps you full longer, and helps stabilize blood sugar. This plan delivers **≈150‑180 g protein** per day while staying around **2,000‑2,300 kcal** for most active adults. Meals are simple, use whole foods, and can be pre‑pped in bulk. Adjust portion sizes or add a drizzle of olive oil if you need extra calories.

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## Day 1  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Greek yogurt (1 cup) + ½ cup mixed berries + 2 Tbsp granola + 1 Tbsp chia seeds | 350 | 28 | 38 | 9 |
| **Lunch** | Grilled chicken breast (6 oz) over quinoa (¾ cup) + roasted broccoli (1 cup) + 1 Tbsp olive oil | 520 | 45 | 45 | 15 |
| **Snack** | Cottage cheese (½ cup) + 1 medium apple | 180 | 16 | 22 | 2 |
| **Dinner** | Baked salmon (5 oz) + sweet potato mash (1 cup) + sautéed spinach (2 cups) | 560 | 42 | 45 | 18 |
| **Total** |  | **1,610** | **131** | **150** | **44** |

*Add a post‑workout shake (1 scoop whey, water) if you need extra ~30 g protein.*

---

## Day 2  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Scrambled eggs (3 whole) + 2 egg whites + 1 oz feta + 1 slice whole‑grain toast | 380 | 32 | 30 | 15 |
| **Lunch** | Turkey & avocado wrap (4 oz sliced turkey, whole‑wheat tortilla, ½ avocado, lettuce, tomato) + side of baby carrots | 460 | 38 | 40 | 14 |
| **Snack** | 1 oz almonds + 1 cup edamame | 250 | 14 | 14 | 16 |
| **Dinner** | Beef stir‑fry (5 oz lean flank steak, 2 cups mixed veg, 2 Tbsp soy sauce) over brown rice (¾ cup) | 560 | 44 | 55 | 12 |
| **Total** |  | **1,650** | **128** | **139** | **57** |

---

## Day 3  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Protein oats: rolled oats (½ cup) cooked with 1 cup milk, 1 scoop whey, 1 Tbsp peanut butter, ½ banana | 420 | 35 | 45 | 13 |
| **Lunch** | Tuna salad (1 can tuna in water, 2 Tbsp Greek yogurt, celery, dill) over mixed greens + ½ cup chickpeas | 380 | 38 | 30 | 12 |
| **Snack** | Greek yogurt (¾ cup) + 1 Tbsp honey + 1 Tbsp pumpkin seeds | 210 | 17 | 22 | 6 |
| **Dinner** | Pork tenderloin (5 oz) roasted with herbs, quinoa pilaf (¾ cup) + roasted Brussels sprouts (1 cup) | 560 | 45 | 48 | 14 |
| **Total** |  | **1,570** | **135** | **145** | **45** |

---

## Day 4  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Smoothie: 1 cup unsweetened almond milk, 1 scoop plant‑based protein, ½ cup frozen mango, 1 Tbsp flaxseed, handful spinach | 300 | 28 | 30 | 8 |
| **Lunch** | Grilled shrimp (6 oz) over farro (¾ cup) + roasted zucchini + lemon‑garlic dressing | 470 | 38 | 48 | 12 |
| **Snack** | Hard‑boiled eggs (2) + 1 oz cheese | 210 | 18 | 2 | 14 |
| **Dinner** | Turkey meatballs (5 oz) in marinara sauce, served with spaghetti squash (2 cups) & parmesan | 540 | 42 | 45 | 16 |
| **Total** |  | **1,520** | **126** | **125** | **50** |

---

## Day 5  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Cottage cheese (1 cup) + ½ cup pineapple + 2 Tbsp toasted coconut | 350 | 30 | 35 | 10 |
| **Lunch** | Chicken Caesar salad (6 oz grilled chicken, romaine, 2 Tbsp light Caesar dressing, 1 Tbsp grated Parmesan, ½ cup croutons) | 460 | 44 | 30 | 18 |
| **Snack** | Protein bar (≈20 g protein) | 210 | 20 | 22 | 8 |
| **Dinner** | Grilled cod (5 oz) with mango salsa, wild rice (¾ cup) + green beans (1 cup) | 540 | 42 | 55 | 12 |
| **Total** |  | **1,560** | **136** | **142** | **48** |

---

## Day 6  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Omelette: 4 egg whites + 2 whole eggs, 1 oz smoked salmon, ½ cup mushrooms, 1 Tbsp olive oil | 380 | 38 | 5 | 22 |
| **Lunch** | Beef & black‑bean chili (5 oz lean ground beef, ½ cup black beans, tomatoes, spices) served with a small baked potato | 530 | 45 | 55 | 14 |
| **Snack** | Greek yogurt (½ cup) + 1 Tbsp almond butter | 200 | 15 | 10 | 12 |
| **Dinner** | Chicken thigh (skinless, 6 oz) baked with rosemary, quinoa tabbouleh (¾ cup), roasted carrots | 560 | 44 | 48 | 16 |
| **Total** |  | **1,670** | **142** | **118** | **64** |

---

## Day 7  

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Protein pancakes (½ cup oats, 1 scoop whey, 1 egg, ½ banana) topped with 2 Tbsp Greek yogurt & berries | 380 | 32 | 45 | 8 |
| **Lunch** | Salmon salad bowl: 4 oz canned salmon, mixed greens, ½ avocado, ¼ cup quinoa, cucumber, 1 Tbsp vinaigrette | 460 | 38 | 30 | 18 |
| **Snack** | 1 oz turkey jerky + 1 small pear | 180 | 15 | 25 | 2 |
| **Dinner** | Stir‑fried tofu (6 oz firm tofu) with mixed Asian veggies, ½ cup brown rice, 2 Tbsp teriyaki | 540 | 30 | 55 | 20 |
| **Total** |  | **1,560** | **115** | **155** | **48** |

---

## Grocery List  

**Proteins**  
- Greek yogurt (large tub)  
- Cottage cheese  
- Eggs (2‑dozen)  
- Egg whites (carton)  
- Chicken breast (≈2 lb)  
- Chicken thighs (≈1 lb)  
- Lean ground beef (1 lb)  
- Flank steak (1 lb)  
- Salmon fillets (≈1 lb) + canned salmon (1 can)  
- Cod fillet (½ lb)  
- Shrimp (1 lb)  
- Turkey slices (deli) & ground turkey (½ lb)  
- Pork tenderloin (½ lb)  
- Tofu (firm, 1 block)  
- Whey or plant protein powder (1 lb)  
- Tuna (canned, water)  
- Turkey jerky  

**Dairy / Alternatives**  
- Milk or unsweetened almond milk (1 qt)  
- Feta cheese (4 oz)  
- Parmesan (small wedge)  
- Light Caesar dressing  

**Grains & Starches**  
- Quinoa (1 lb)  
- Brown rice (1 lb)  
- Wild rice (½ lb)  
- Farro (½ lb)  
- Whole‑grain bread or tortillas (1 pack)  
- Rolled oats (1 lb)  
- Granola (small bag)  
- Spaghetti squash (1 medium)  

**Legumes & Beans**  
- Chickpeas (1 can)  
- Black beans (1 can)  
- Edamame (frozen, 1 lb)  

**Fruits & Veggies**  
- Mixed berries (frozen, 1 lb)  
- Bananas (6)  
- Apples (5)  
- Pear (1)  
- Pineapple chunks (canned in juice or fresh)  
- Mango (fresh or frozen)  
- Avocados (3)  
- Baby carrots  
- Mixed salad greens (2 bags)  
- Spinach (fresh, 1 bag)  
- Broccoli (2 heads)  
- Brussels sprouts (1 lb)  
- Zucchini (3)  
- Bell peppers (assorted)  
- Mushrooms (8 oz)  
- Sweet potatoes (2‑3)  
- Regular potatoes (2)  
- Green beans (1 lb)  
- Carrots (for roasting)  

**Nuts & Seeds**  
- Almonds (raw, 8 oz)  
- Pumpkin seeds (small bag)  
- Chia seeds (small bag)  
- Flaxseed (ground, 8 oz)  
- Almond butter (small jar)  
- Peanut butter (natural)  

**Pantry / Condiments**  
- Olive oil  
- Soy sauce (low‑sodium)  
- Teriyaki sauce  
- Honey  
- Light vinaigrette  
- Herbs & spices (garlic, rosemary, dill, chili powder, cumin, pepper)  

**Other**  
- Protein bars (choose ≥20 g protein)  

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## Tips for Success  

1. **Prep in batches** – Cook quinoa, brown rice, and roasted veggies on Sunday; store in portioned containers.  
2. **Portion control** – Use a kitchen scale for meats (6 oz ≈ 170 g) to hit protein targets.  
3. **Hydration** – Aim for 2‑3 L water daily; protein metabolism needs fluids.  
4. **Adjust calories** – If you’re gaining weight, add 1‑2 Tbsp olive oil or a larger sweet potato; if you’re losing weight, shave ½ cup carbs from lunch/dinner.  
5. **Variety** – Swap salmon for trout, chicken for turkey, quinoa for couscous to keep meals interesting.  
6. **Post‑workout** – A quick whey shake (20‑30 g protein) within 30 min of training maximizes recovery.  
7. **Mindful snacking** – Keep protein‑rich snacks (Greek yogurt, jerky, nuts) on hand to avoid sugary options.  

Enjoy the meals, stay consistent, and watch your strength and energy levels rise!