# 7-Day High-Protein Meal Plan

**Intro**  
Protein is the building block for muscle repair, satiety, and metabolic health. This 7‑day plan delivers ≈ 120‑150 g of protein per day while staying in a moderate calorie range (≈ 1,800‑2,200 kcal) suitable for most active adults looking to maintain or gently lose weight. Each day includes three balanced meals, a snack, and a quick macro breakdown. Feel free to swap similar items (e.g., different fruit or veggie) to suit taste or seasonal availability.

**Approach**  
1. **Protein first** – each main meal contains 30‑45 g of high‑quality protein.  
2. **Complex carbs & fiber** – whole grains, legumes, and starchy veg keep energy steady.  
3. **Healthy fats** – nuts, seeds, avocado, and olive oil support hormone health and satiety.  
4. **Prep‑friendly** – many components (e.g., grilled chicken, quinoa, roasted veg) are cooked in bulk on Sunday and reused throughout the week.  

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## Day 1
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Greek yogurt (200 g) + ½ cup mixed berries + 2 Tbsp granola + 1 Tbsp chia seeds | 350 | 28 | 38 | 9 |
| **Lunch** | Grilled chicken breast (150 g) over mixed greens, cherry tomatoes, cucumber, ¼ avocado, 2 Tbsp feta, 1 Tbsp olive‑oil vinaigrette, ½ cup cooked quinoa | 520 | 42 | 35 | 18 |
| **Snack** | 1 medium apple + 2 Tbsp almond butter | 260 | 6 | 28 | 15 |
| **Dinner** | Baked salmon (170 g) with lemon‑dill, 1 cup roasted sweet‑potato wedges, 1 cup steamed broccoli | 560 | 45 | 42 | 20 |
| **Total** |  | **1,690** | **121** | **143** | **62** |

---

## Day 2
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Protein‑packed oatmeal: ½ cup rolled oats, 1 scoop whey, 1 Tbsp peanut butter, ½ banana, 1 cup almond milk | 420 | 32 | 45 | 13 |
| **Lunch** | Turkey & hummus wrap: whole‑wheat tortilla, 120 g sliced turkey breast, 2 Tbsp hummus, spinach, shredded carrot, ¼ avocado | 410 | 34 | 38 | 14 |
| **Snack** | Cottage cheese (150 g) + pineapple chunks (½ cup) | 180 | 20 | 14 | 4 |
| **Dinner** | Beef stir‑fry: 150 g lean sirloin, 1 cup mixed bell peppers, ½ cup snap peas, 2 Tbsp teriyaki, ½ cup brown rice | 540 | 38 | 55 | 15 |
| **Total** |  | **1,550** | **124** | **152** | **46** |

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## Day 3
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Scrambled eggs (3 whole) + 2 egg whites, ½ cup sautéed spinach, 1 slice whole‑grain toast, 1 Tbsp salsa | 350 | 28 | 30 | 14 |
| **Lunch** | Lentil & quinoa salad: ¾ cup cooked lentils, ½ cup quinoa, diced cucumber, red onion, parsley, 2 Tbsp lemon‑olive oil dressing | 440 | 22 | 58 | 12 |
| **Snack** | Beef jerky (30 g) + 1 small orange | 190 | 15 | 22 | 4 |
| **Dinner** | Grilled shrimp (180 g) with garlic‑lime, 1 cup cauliflower rice, 1 cup roasted asparagus, drizzle of olive oil | 460 | 38 | 22 | 16 |
| **Total** |  | **1,440** | **103** | **132** | **46** |

---

## Day 4
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Smoothie: 1 scoop plant‑based protein, 1 cup unsweetened soy milk, ½ cup frozen mango, 1 Tbsp flaxseed, handful kale | 340 | 30 | 38 | 9 |
| **Lunch** | Tuna‑stuffed avocado: 1 can tuna in water, ¼ cup Greek yogurt, mustard, herbs, stuffed into ½ avocado; side of mixed greens | 380 | 35 | 12 | 20 |
| **Snack** | 1 hard‑boiled egg + 15 g mixed nuts | 180 | 10 | 6 | 13 |
| **Dinner** | Turkey meatballs (150 g) in marinara, ¾ cup whole‑wheat spaghetti, side salad with balsamic vinaigrette | 560 | 42 | 55 | 16 |
| **Total** |  | **1,460** | **117** | **111** | **58** |

---

## Day 5
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Cottage cheese (200 g) topped with 2 Tbsp pumpkin seeds, ½ cup sliced peaches | 300 | 28 | 22 | 10 |
| **Lunch** | Chicken‑cauliflower “rice” bowl: 150 g grilled chicken, 1 ½ cup cauliflower rice, ½ cup black beans, pico de gallo, 1 Tbsp guacamole | 460 | 40 | 38 | 14 |
| **Snack** | Greek yogurt (150 g) + 1 Tbsp honey + 10 g dark chocolate chips | 210 | 15 | 28 | 5 |
| **Dinner** | Baked cod (170 g) with herb crust, 1 cup quinoa pilaf (quinoa, peas, carrots), 1 cup green beans | 540 | 42 | 55 | 12 |
| **Total** |  | **1,510** | **125** | **143** | **41** |

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## Day 6
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Protein pancakes (½ cup oat flour, 1 scoop whey, 1 egg, ½ banana), topped with 1 Tbsp almond butter and berries | 380 | 32 | 45 | 12 |
| **Lunch** | Salmon salad: 120 g smoked salmon, mixed greens, ¼ avocado, cucumber, radish, 2 Tbsp olive‑oil lemon dressing, ½ cup cooked farro | 460 | 35 | 38 | 20 |
| **Snack** | Edamame (1 cup shelled) + sea salt | 190 | 17 | 14 | 8 |
| **Dinner** | Chicken curry: 150 g chicken thigh (skinless), ½ cup light coconut milk, curry paste, 1 cup mixed veg, served over ½ cup brown rice | 540 | 38 | 55 | 18 |
| **Total** |  | **1,570** | **122** | **152** | **58** |

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## Day 7
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Veggie omelette: 3 whole eggs, 2 egg whites, mushrooms, bell pepper, onion, 1 Tbsp feta, 1 slice rye toast | 380 | 30 | 30 | 18 |
| **Lunch** | Beef & barley soup (150 g lean ground beef, ¾ cup pearl barley, carrots, celery, tomato base) + side of mixed greens | 460 | 38 | 48 | 14 |
| **Snack** | Protein bar (≈ 20 g protein) | 210 | 20 | 22 | 8 |
| **Dinner** | Grilled tofu (150 g) with soy‑ginger glaze, 1 cup soba noodles, 1 cup stir‑fried bok choy, sesame seeds | 540 | 35 | 60 | 16 |
| **Total** |  | **1,590** | **123** | **160** | **56** |

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## Grocery List
**Proteins**  
- Greek yogurt (plain, 1 kg)  
- Whey or plant protein powder (1 lb)  
- Chicken breast (≈ 1 kg)  
- Salmon fillets (2 × 170 g)  
- Cod fillet (170 g)  
- Lean sirloin steak (150 g)  
- Ground turkey (≈ 300 g)  
- Tuna cans (2)  
- Smoked salmon (120 g)  
- Shrimp (≈ 180 g)  
- Beef jerky (30 g)  
- Eggs (2 dozen)  
- Cottage cheese (≈ 800 g)  
- Tofu (300 g)  

**Legumes & Grains**  
- Quinoa (½ kg)  
- Brown rice (½ kg)  
- Whole‑wheat tortillas (1 pack)  
- Whole‑grain bread/rye toast (1 loaf)  
- Oatmeal (rolled oats, 500 g)  
- Pearl barley (250 g)  
- Farro (250 g)  
- Soba noodles (250 g)  
- Black beans (1 can)  
- Lentils (dry, 250 g)  

**Fruits & Veggies**  
- Mixed berries (frozen, 500 g)  
- Bananas (5)  
- Apples (4)  
- Oranges (2)  
- Pineapple chunks (canned in juice or fresh)  
- Avocados (4)  
- Spinach (fresh bag)  
- Mixed greens (large bag)  
- Cherry tomatoes (1 pint)  
- Cucumber (2)  
- Bell peppers (4)  
- Carrots (1 kg)  
- Sweet potatoes (2 large)  
- Broccoli (2 heads)  
- Asparagus (1 lb)  
- Cauliflower (1 head)  
- Snap peas (200 g)  
- Green beans (300 g)  
- Mushrooms (250 g)  
- Kale (1 bunch)  
- Fresh herbs (parsley, dill)  

**Dairy & Alternatives**  
- Almond milk (unsweetened, 1 L)  
- Soy milk (unsweetened, 1 L)  
- Feta cheese (200 g)  

**Fats & Extras**  
- Olive oil (extra‑virgin)  
- Coconut milk (light, 1 can)  
- Almond butter, peanut butter  
- Mixed nuts (almonds, walnuts)  
- Pumpkin seeds, chia seeds, flaxseed  
- Hummus (small tub)  
- Salsa, teriyaki sauce, soy sauce, mustard, balsamic vinaigrette  
- Dark chocolate chips (optional)  
- Protein bars (choose low‑sugar)  

**Spices & Seasonings**  
- Salt, pepper, garlic powder, onion powder, paprika, curry paste, lemon, lime, dried herbs.

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## Tips for Success
1. **Batch cook** – Grill 4‑5 chicken breasts, roast a tray of sweet potatoes, and steam a big pot of quinoa on Sunday. Store in portion‑size containers for quick assembly.  
2. **Prep snack packs** – Portion nuts, fruit, and jerky into zip‑top bags so you can grab them on the go.  
3. **Hydrate** – Aim for at least 2 L water daily; a cup of herbal tea counts toward this.  
4. **Adjust calories** – If you need a higher intake, add 1‑2 Tbsp olive oil or an extra scoop of protein powder. For lower calories, reduce the granola, nuts, or oil portions by ½ Tbsp.  
5. **Mindful seasoning** – Use herbs, spices, citrus, and vinegar for flavor without extra calories.  
6. **Track** – A simple app (MyFitnessPal, Cronometer) helps you stay within macro targets and notice any gaps.  
7. **Listen to your body** – If you feel hungry between meals, increase the snack protein (e.g., extra Greek yogurt or a boiled egg).  

Enjoy the variety, stay consistent, and let the protein fuel your goals!