High Protein healthy meal plan for 1 week

Day 1: Monday

Breakfast: Scrambled eggs with sautéed spinach, tomatoes, and whole-grain toast.

Lunch: Grilled chicken salad with mixed greens, cucumber, bell peppers, cherry tomatoes, and a light vinaigrette.

Snack: Greek yogurt with mixed berries and a sprinkle of nuts.

Dinner: Baked salmon with quinoa and steamed broccoli.

Day 2: Tuesday

Breakfast: Protein smoothie with spinach, banana, protein powder, almond milk, and almond butter.

Lunch: Lentil and vegetable stir-fry with tofu, served over brown rice.

Snack: Cottage cheese with pineapple chunks.

Dinner: Turkey meatballs with whole-grain pasta and a side salad.

Day 3: Wednesday

Breakfast: Greek yogurt parfait with layers of yogurt, granola, and mixed berries.

Lunch: Chickpea salad with mixed greens, red onion, bell peppers, feta cheese, and balsamic vinaigrette.

Snack: Hard-boiled eggs and carrot sticks.

Dinner: Grilled steak with sweet potato wedges and roasted Brussels sprouts.

Day 4: Thursday

Breakfast: Omelette with diced ham, bell peppers, onions, and a sprinkle of grated cheese.

Lunch: Tuna salad with mixed greens, boiled eggs, olives, cucumber, and a lemon-herb dressing.

Snack: Edamame beans (soybeans) with a pinch of sea salt.

Dinner: Quinoa-stuffed bell peppers with black beans, corn, and a side of guacamole.

Day 5: Friday

Breakfast: Whole-grain pancakes topped with Greek yogurt and mixed berries.

Lunch: Grilled chicken wrap with whole-grain tortilla, hummus, lettuce, cucumber, and tomato.

Snack: Trail mix with nuts, seeds, and dried fruit.

Dinner: Baked cod with quinoa pilaf and a side of asparagus.

Day 6: Saturday

Breakfast: Cottage cheese and fruit bowl with diced peaches, mixed berries, and a drizzle of honey.

Lunch: Quinoa and black bean bowl with grilled chicken, salsa, avocado, and a squeeze of lime.

Snack: String cheese and apple slices.

Dinner: Stir-fried tofu with broccoli, snap peas, and a teriyaki sauce, served over brown rice.

Day 7: Sunday

Breakfast: Whole-grain toast topped with smashed avocado and poached eggs.

Lunch: Mixed bean salad with kidney beans, black beans, chickpeas, diced vegetables, and a light vinaigrette.

Snack: Cottage cheese with sliced almonds.

Dinner: Lentil curry with brown rice and a side of steamed green beans.

Sample Meals with Estimated Nutritional Information:

Day 1: Monday

Breakfast (Scrambled Eggs with Spinach): Approximately 300-350 calories, 15-20g carbs, 20-25g protein, 15-18g fat

Lunch (Grilled Chicken Salad): Approximately 400-450 calories, 20-25g carbs, 30-35g protein, 20-25g fat

Dinner (Baked Salmon with Quinoa and Broccoli): Approximately 450-500 calories, 30-35g carbs, 35-40g protein, 15-18g fat

Day 2: Tuesday

Breakfast (Protein Smoothie): Approximately 300-350 calories, 30-35g carbs, 25-30g protein, 10-12g fat

Lunch (Tofu Stir-Fry with Lentils and Brown Rice): Approximately 400-450 calories, 40-45g carbs, 25-30g protein, 15-18g fat

Dinner (Turkey Meatballs with Whole-Grain Pasta): Approximately 450-500 calories, 40-45g carbs, 30-35g protein, 15-18g fat

Day 3: Wednesday

Breakfast (Greek Yogurt Parfait): Approximately 300-350 calories, 30-35g carbs, 15-20g protein, 15-18g fat

Lunch (Chickpea Salad): Approximately 400-450 calories, 35-40g carbs, 15-20g protein, 20-25g fat

Dinner (Grilled Steak with Sweet Potato and Brussels Sprouts): Approximately 450-500 calories, 30-35g carbs, 40-45g protein, 20-25g fat

Day 4: Thursday

Breakfast (Omelette): Approximately 300-350 calories, 10-15g carbs, 20-25g protein, 18-20g fat

Lunch (Tuna Salad): Approximately 350-400 calories, 15-20g carbs, 30-35g protein, 15-18g fat

Dinner (Stuffed Bell Peppers): Approximately 400-450 calories, 40-45g carbs, 20-25g protein, 15-18g fat

Day 5: Friday

Breakfast (Whole-Grain Pancakes): Approximately 350-400 calories, 40-45g carbs, 15-20g protein, 12-15g fat

Lunch (Grilled Chicken Wrap): Approximately 400-450 calories, 35-40g carbs, 30-35g protein, 15-18g fat

Dinner (Baked Cod with Quinoa and Asparagus): Approximately 450-500 calories, 30-35g carbs, 35-40g protein, 15-18g fat

Day 6: Saturday

Breakfast (Cottage Cheese and Fruit Bowl): Approximately 300-350 calories, 30-35g carbs, 20-25g protein, 10-12g fat

Lunch (Quinoa and Black Bean Bowl): Approximately 400-450 calories, 40-45g carbs, 20-25g protein, 15-18g fat

Dinner (Stir-Fried Tofu with Broccoli): Approximately 450-500 calories, 35-40g carbs, 25-30g protein, 20-25g fat

Day 7: Sunday

Breakfast (Avocado Toast with Poached Eggs): Approximately 350-400 calories, 30-35g carbs, 15-20g protein, 20-25g fat

Lunch (Mixed Bean Salad): Approximately 350-400 calories, 35-40g carbs, 15-20g protein, 15-18g fat

Dinner (Lentil Curry): Approximately 400-450 calories, 45-50g carbs, 15-20g protein, 15-18g fat