This is a structured 7-day high-protein diet plan designed to help individuals meet their protein intake goals with balanced meals. The plan includes breakfast, lunch, and dinner ideas, along with a comprehensive shopping list. All recipes provide macronutrient information.
Why Prioritize Protein?
Protein is essential for muscle growth, recovery, and sustained energy levels. Many people struggle to consume enough protein daily, which can lead to fatigue and hinder fitness progress. A high-protein diet can improve satiety, reducing cravings for less nutritious foods.
How This Plan Works
This meal plan is a flexible framework, not a rigid prescription. Feel free to adjust portion sizes, swap meals based on preference, or add snacks to meet individual caloric needs. The plan provides roughly 1500 calories per day, but this will vary based on your activity level, age, and weight. Consult with a nutritionist or dietitian for personalized recommendations.
Important Health Considerations
Individuals with kidney or liver disease, gout, or pre-existing metabolic disorders should consult a healthcare provider before significantly increasing protein intake. Excess protein may exacerbate these conditions.
The 7-Day Meal Breakdown
The meals listed below are designed for single servings Monday-Friday, and family-sized portions (serving 4) on Saturday and Sunday. Leftovers can be repurposed for subsequent lunches.
MONDAY (December 1st)
- Breakfast: Mushroom-Spinach Scrambled Eggs with 1 slice of whole-grain toast (120 calories, 25g protein)
- Lunch: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (300 calories, 45g protein)
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Dinner: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad (667 calories, 35g protein)
Total Calories: 1,367 | Protein: 105.5g
TUESDAY (December 2nd)
- Breakfast: Savory Cottage Cheese Bowl with chopped pistachios (200 calories, 20g protein)
- Lunch: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (300 calories, 45g protein)
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Dinner: Instant Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa, and 2 ounces avocado (626 calories, 35.5g protein)
Total Calories: 1,126 | Protein: 100.5g
WEDNESDAY (December 3rd)
- Breakfast: Mushroom-Spinach Scrambled Eggs with 1 slice of whole-grain toast (120 calories, 25g protein)
- Lunch: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (300 calories, 45g protein)
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Dinner: LEFTOVER Instant Pot Cuban Pork with Arroz Congri and Quick Cabbage Slaw (633 calories, 33.5g protein)
Total Calories: 1,253 | Protein: 103.5g
THURSDAY (December 4th)
- Breakfast: Savory Cottage Cheese Bowl with chopped pistachios (200 calories, 20g protein)
- Lunch: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (300 calories, 45g protein)
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Dinner: Beef Barley Soup with 2 ounces whole-grain baguette (655 calories, 42g protein)
Total Calories: 1,155 | Protein: 107g
FRIDAY (December 5th)
- Breakfast: Mushroom-Spinach Scrambled Eggs with 1 slice of whole-grain toast (120 calories, 25g protein)
- Lunch: LEFTOVER Beef Barley Soup with 2 ounces whole-grain baguette (655 calories, 42g protein)
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Dinner: Salmon Coconut Curry with Spinach and Chickpeas (525 calories, 36.5g protein)
Total Calories: 1,300 | Protein: 103.5g
SATURDAY (December 6th)
- Breakfast: Pumpkin Waffles with maple syrup and banana (329 calories, 14g protein)
- Lunch: Buffalo Shrimp Lettuce Wraps (200 calories, 20g protein)
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Dinner: DINNER OUT (flexible)
Total Calories: 529 | Protein: 34g
SUNDAY (December 7th)
- Breakfast: Chorizo Breakfast Bowls (329 calories, 24g protein)
- Lunch: Ahi Tuna Poke Stacks (400 calories, 40g protein)
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Dinner: 30 Cloves Garlic Chicken with Instant Pot Mashed Potatoes and Roasted Parmesan Green Beans (600 calories, 40g protein)
Total Calories: 1,429 | Protein: 104g
Conclusion
This 7-day high-protein meal plan provides a structured yet adaptable framework for individuals seeking to increase their protein intake. Remember to adjust portion sizes and meal choices to align with your specific goals and health needs. Prioritize consultation with healthcare professionals for optimal results.
