7-Day High-Protein Meal Plan
This 7-day plan is built around protein, delivering a high daily intake to support muscle building, recovery and appetite control. Each day combines protein-rich breakfasts, lean lunches and dinners, and a high-protein snack. It is ideal if you train regularly or simply want to feel fuller for longer. Every meal links to its full recipe.
Average per day across the week (120g+ protein/day)
Monday
1820 kcal · 173g protein- Breakfast Protein Berry Smoothie 350 kcal
- Lunch Grilled Chicken & Quinoa Bowl 480 kcal
- Dinner Beef & Broccoli Stir-Fry 380 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a small pot of Greek yogurt (150g), a handful of almonds (25g), 1 apple 330 kcal
Tuesday
1875 kcal · 167g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Chicken Burrito Bowl 490 kcal
- Dinner Teriyaki Salmon with Rice 520 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a protein shake, 1 banana 265 kcal
Wednesday
1642 kcal · 172g protein- Breakfast Protein Berry Smoothie 350 kcal
- Lunch Greek Chicken Bowl 340 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 boiled eggs, 1 orange, a glass of milk (250ml) 342 kcal
Thursday
1555 kcal · 154g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Turkey Meatballs in Tomato Sauce 320 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a small pot of Greek yogurt (150g), a handful of almonds (25g), 1 apple, a glass of milk (250ml) 455 kcal
Friday
1685 kcal · 178g protein- Breakfast Protein Berry Smoothie 350 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a protein shake, 1 banana, an extra portion of rice (100g cooked) 395 kcal
Saturday
1745 kcal · 152g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Chicken Burrito Bowl 490 kcal
- Dinner Garlic Shrimp with Zucchini Noodles 280 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 boiled eggs, a glass of milk (250ml), 1 apple 375 kcal
Sunday
1877 kcal · 159g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Grilled Chicken & Quinoa Bowl 480 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a small pot of Greek yogurt (150g), a handful of walnuts (25g), 1 orange 317 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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