7-Day High-Protein Meal Plan for Busy Families (Kid Approved Recipes)

Hey there, hungry fam! 👨‍👩‍👧‍👦

Tired of playing short-order cook all week? This 7-day family-friendly high-protein meal plan is here to save your sanity and keep everyone at the table happy, full, and energized.

Whether you’ve got picky eaters, growing teens, or just a house full of people who love good food, these 15 easy recipes check all the boxes:
✅ High in protein
✅ Packed with flavor
✅ Totally kid-approved (yes, even the crepes)
✅ Easy to prep ahead

From cozy dinners like sweet potato turkey chili to breakfast favorites like protein crepes with blueberry sauce, this plan brings variety to your week without the chaos.

Plus, there’s a grocery list at the end so you can shop once and chill.

How to use the meal plan

✅ Find the list of recipes below

✅ Check out the meal plan after that

✅ In the next section, you will find compact version of each recipe

✅ In case you want to see the full recipe, link is provided below every recipe. You’ll find much more information in the full recipe like tweaks and swaps, storage tips, etc also elaborated instructions.

Recipes for the meal plan

7-Day Family-Friendly High-Protein Meal Plan

Quick Tips for Making This Plan Work for the Whole Family:

• Let kids help prep simple recipes like the crepes or protein fluff — they’ll be more excited to eat them!
• Mix and match: serve spicy meals (like gochujang salmon) with a milder side for younger kids.
• Make extras! Leftovers like chili and orzo reheat like a dream for busy weeknights.

Each day includes breakfast, lunch, dinner, and a snack or dessert — all using our original 15 recipes!

🟢 Monday

• Breakfast: Cajun-Spiced Scrambled Eggs
• Lunch: Tuna-Mayo Lettuce Wraps (serve with veggie sticks or fruit for kids)
• Dinner: Sweet Potato Turkey Chili (mild spice, hearty & cozy)
• Snack/Dessert: Protein Mango Fluff

🟠 Tuesday

• Breakfast: Blueberry Pomegranate Protein Shake (add a slice of toast or banana for kids who need more fuel)
• Lunch: Taco Beef Salad Bowl with Pico de Gallo
• Dinner: One-Pot Paprika Chicken & Orzo (easy clean-up + leftovers!)
• Snack: Simple Pico de Gallo with whole grain tortilla chips

🔵 Wednesday

• Breakfast: Protein Crepes with Blueberry Sauce
• Lunch: Quick Feta Couscous Salad (serve with leftover lemon chicken or hard-boiled eggs for more protein)
• Dinner: Gochujang Salmon with Garlic Spinach (swap with grilled chicken for younger kids)
• Snack: Greek yogurt + berries or a hard-boiled egg

🟡 Thursday

• Breakfast: Cajun-Spiced Scrambled Eggs (again — prep-friendly!) serve with multi-seed bread.
• Lunch: Leftover Sweet Potato Turkey Chili
• Dinner: Lemon Rosemary Chicken with Quick Feta Couscous Salad
• Dessert: Protein Mango Fluff or sliced apples with peanut butter

🟣 Friday

• Breakfast: Blueberry Pomegranate Protein Shake
• Lunch: Tuna-Mayo Lettuce Wraps or Sandwiches (for a classic twist)
• Dinner: Mexican Spiced Steak with Pico de Gallo (serve with a side of rice or roasted potatoes for bigger appetites)
• Snack: Popcorn + cheese sticks

🟤 Saturday

• Breakfast: Protein Crepes with Blueberry Sauce
• Lunch: Harissa Sweet Potato Fritters (serve with plain yogurt or a dip to mellow spice)
• Dinner: Leftover Paprika Chicken & Orzo
• Snack: Chopped veggie cups with hummus or ranch

🔴 Sunday

• Breakfast: Tomato & Chicken Quiche
• Lunch: Taco Beef Salad Bowl (with all the toppings!)
• Dinner: Gochujang Salmon or Lemon Chicken (your pick)
• Dessert: Protein Mango Fluff or a frozen yogurt pop

Save the below image for later reference, one more sample meal plan with the same recipes:

Save the below image for later reference:

Recipe Keys:

• GF →  Gluten Free
• DF →  Dairy Free
• LC →  Low Carb (<20g per serve)
• MP → Meal Prep/Freezer Friendly
• HP →  High Protein (>20g per serve)
• V →  Vegetarian
• Q →  Quick (under 30 mins)
• N →  Contains Nuts

Recipes

1| Cajun-Spiced Scramble Eggs

Spice up breakfast with Cajun-Spiced Scrambled Eggs! 🌶️🥚 Fluffy, herby, and packed with bold flavors – ready in just 15 minutes. Quick, easy, and delicious!

🕒 Ready in: 15 mins | 🍽 Serves: 2 | 💪 High Protein, Low Carb

Ingredients:

🥚 6 eggs

🥛 2 tbsp milk

🌿 2 tbsp chives, chopped

🌿 2 tbsp cilantro, chopped

🌶️ 1 tbsp Cajun seasoning

🍅 1 tomato, deseeded & chopped

Instructions:

1️⃣ Whisk eggs, milk, chives & cilantro.

2️⃣ Cook in a pan over medium heat, stirring gently. Add Cajun seasoning.

3️⃣ Serve with tomato, black pepper, extra chives and Multi Seed Bread.

Get full recipe, here.

Energy – 266kcal
Carbs – 6g
Protein – 20g
Fat – 18g

GF, LC, HP, V, Q

2| Tomato and Chicken Quiche

Flaky crust, creamy filling & smoky chicken—this easy Tomato & Chicken Quiche is a protein-packed, meal-prep-friendly dish perfect for any time of day!

Serves: 6 | Time: 55 min

Ingredients:

✅ 4.2 oz (120g) sour cream

✅ 2 eggs 🥚

✅ Pinch of nutmeg & ½ tsp herbes de Provence

✅ 7 oz (200g) smoked chicken breast, chopped 🍗

✅ 11.2 oz (320g) store-bought pie crust

✅ 3.2 oz (90g) cherry tomatoes, halved 🍅

✅ 2.1 oz (60g) tomatoes, sliced

✅ 0.35 oz (10g) fresh basil 🌿

Instructions:

1️⃣ Preheat oven to 350°F (180°C).

2️⃣ Whisk sour cream, eggs, spices & mix in chicken.

3️⃣ Place pie crust in a baking dish.

4️⃣ Pour in the mixture & top with tomatoes.

5️⃣ Bake for 45 min or until golden. Garnish with basil & enjoy! 😋

Get full recipe, here.

Energy – 347kcal
Carbs – 23g
Protein – 21g
Fat – 19g

MP, HP

3| Harissa Sweet Potato Fritters

Crispy Harissa Sweet Potato Fritters with a smoky kick, topped with a perfect poached egg. A quick, flavorful meal ready in just 20 minutes!

Serves: 2 | Time: 20 min | Dairy-Free

Ingredients:

✔ 7.3 oz (205g) sweet potatoes, grated

✔ 1 white onion, thinly sliced

✔ 2 tbsp harissa

✔ 1 oz (30g) wheat flour

✔ 5 eggs (1 for fritters, 4 for poaching)

✔ 10g fresh parsley, chopped

✔ Olive oil, salt & pepper

Instructions:

1️⃣ Sauté onion in 1 tsp olive oil until soft.

2️⃣ Mix sweet potatoes, onion, harissa, flour & 1 egg. Season & shape into patties.

3️⃣ Fry in 1 tbsp olive oil, 5-6 min per side until golden.

4️⃣ Poach eggs in simmering water with vinegar for 4 min.

5️⃣ Serve fritters with poached eggs & parsley. Enjoy! 😋🍳

Get full recipe, here.

Energy – 466kcal
Carbs – 39g
Protein – 19g
Fat – 26g

DF, V, Q

4| Blueberry Pomegranate Protein Shake

Quick, delicious, and packed with protein! This Blueberry Pomegranate Protein Shake is the perfect post-workout drink or refreshing energy boost. Ready in 5 minutes!

⭐ Serves: 1 | ⏱ Time: 5 min

💪 High Protein | Gluten-Free

Ingredients:

✔ 8.1 fl oz (240ml) pomegranate juice

✔ 6 oz (170g) Greek yogurt

✔ 1 oz (30g) vanilla protein powder

✔ 1 tsp honey 🍯

✔ ½ tsp vanilla extract

✔ Handful of ice

Instructions:

1️⃣ Blend all ingredients until smooth.

2️⃣ Pour into a glass & enjoy immediately! 😍

Get full recipe, here.

Energy – 405kcal
Carbs – 50g
Protein – 40g
Fat – 5g

GF, HP, V, Q

5| Lemon Rosemary Chicken with Couscous Feta Salad

Zesty, garlicky, and packed with flavor! This easy Lemon Rosemary Chicken is juicy, healthy, and perfect for a quick dinner or meal prep. Ready in 40 minutes!

Serves: 4 | Time: 40 min | Gluten-Free | Dairy-Free | Low Carb

Ingredients:

✅ 1 lb. chicken breast

✅ 3 tbsp. lemon juice

✅ 1 tsp. dried oregano

✅ 1.5 tsp. smoked paprika

✅ 2 tbsp. garlic, minced

✅ 2 tbsp. olive oil

✅ Salt & pepper to taste

✅ 5 lemon slices & 3 rosemary sprigs (garnish)

Instructions:

1️⃣ Mix chicken, olive oil, lemon juice, oregano, paprika, garlic, salt & pepper in a bag. Shake to coat.

2️⃣ Marinate (1-8 hrs).

3️⃣ Bake at 400°F (200°C) for 30 min (or until 165°F inside).

4️⃣ Garnish with lemon slices & rosemary. Enjoy!

Get full recipe, here.

Energy – 202kcal
Carbs – 2g
Protein – 26g
Fat – 10g

Nutrition values does not include the side serving of couscous salad.

GF, DF, LC, MP, HP

6| Quick Feta Couscous Salad

Quick Feta Couscous Salad ready in just 15 minutes! Light, fresh, and packed with flavor—perfect for meal prep, lunch, or a healthy side dish.

Serves: 4 | Time: 15 min

🔹 Ingredients:

✔️ 6 oz dry couscous

✔️ 8 oz water (boiling)

✔️ 1 oz lemon juice 🍋

✔️ 1 clove garlic, minced 🧄

✔️ 4 tbsp olive oil

✔️ 2 oz red onion, chopped

✔️ 5 oz cherry tomatoes, halved 🍅

✔️ 9 oz cucumber, chopped 🥒

✔️ 0.5 oz parsley, chopped 🌿

✔️ 0.25 oz mint, chopped

✔️ 1.5 oz feta, crumbled 🧀

🔹 Instructions:

1️⃣ Pour boiling water over couscous, cover & let sit 5 min. Fluff with fork.

2️⃣ Whisk lemon juice, garlic, olive oil, salt & pepper.

3️⃣ Toss couscous, veggies, herbs & feta in a bowl.

4️⃣ Drizzle dressing, mix well & enjoy! 😋

Get full recipe, here.

Energy – 336kcal
Carbs – 40g
Protein – 8g
Fat – 16g

MP, V, Q

7| Taco Beef Salad Bowl with Pico de Gallo

This Taco Beef Salad Bowl is bold, fresh, and easy to make! A flavorful, low-carb, high-protein meal ready in just 25 minutes. Perfect for lunch or dinner!

Serves: 6 | Time: 25 min

🔹 Ingredients:

• 1.5 lbs lean ground beef
• 1 white onion, diced
• 1 red bell pepper, diced
• 5.6 oz sweetcorn, drained
• 3 cloves garlic, minced
• 3 tbsp taco seasoning
• 9 oz romaine lettuce, chopped
• 1 avocado, sliced
• Pico de gallo (4 servings)
• 1 tbsp lime juice + lime wedges
• Fresh cilantro for garnish

🔹 Instructions:

1️⃣ Brown beef in a pan, then set aside.

2️⃣ Sauté onion, bell pepper & corn. Add garlic & taco seasoning.

3️⃣ Mix beef back in, cook 3-4 min.

4️⃣ Assemble salad with romaine, beef, avocado & pico.

5️⃣ Drizzle lime juice, garnish & enjoy!

💡 Pro Tip: Add jalapeños or hot sauce for extra heat! 🔥

Get full recipe, here.

Energy – 343kcal
Carbs – 17g
Protein – 26g
Fat – 19g

GF, DF, LC, HP

8| Tuna-Mayo Lettuce Wraps

Ditch the bread and enjoy these fresh, creamy Tuna-Mayo Lettuce Wraps! A light, flavorful, and protein-packed meal that’s easy to make and absolutely delicious!

Serves: 2 | Time: 15 min | Gluten-Free | Low-Carb | High-Protein

📌 Ingredients:

• 2 cans (5 oz. each) tuna, drained
• 1 stalk celery, diced
• 2 tbsp red onion, diced
• 1 tbsp parsley, chopped
• 1 tsp chives, chopped
• 4 tbsp mayo
• ½ tbsp Dijon mustard
• 8-10 lettuce leaves
• Salt & pepper to taste

📌 Instructions:

1️⃣ Mix all ingredients (except lettuce) in a bowl.

2️⃣ Spoon into lettuce leaves & enjoy!

Get full recipe, here.

Energy – 326kcal
Carbs – 5g
Protein – 27g
Fat – 22g

GF, DF, LC, MP, HP, Q

9| Sweet Potato Turkey Chili

Sweet Potato Turkey Chili – a hearty, high-protein meal packed with flavor! Quick, easy, and perfect for meal prep or a cozy dinner. Ready in 40 minutes!

🔥 Serves: 5 | ⏳ Time: 40 min | 💪 High-Protein & Gluten-Free

Ingredients:

• 1 tbsp olive oil
• 1 yellow onion, sliced
• 1.5 lbs ground turkey (lean)
• 2 tbsp taco seasoning
• 24 oz sweet potatoes, chopped
• 3 cloves garlic, minced
• 16-24 oz chicken stock
• 1 can (14 oz) black beans, drained
• 5 tbsp Greek yogurt (for serving)

Instructions:

1️⃣ Sauté onion, turkey & 1 tbsp taco seasoning in oil until browned. Set aside.

2️⃣ Cook sweet potatoes with remaining taco seasoning. Add garlic, stock & simmer 10 min.

3️⃣ Blend slightly for a creamy texture, leaving some chunks.

4️⃣ Stir in turkey & beans. Simmer a few minutes.

5️⃣ Serve with a dollop of Greek yogurt & enjoy! 😋

Get full recipe, here.

Energy – 443kcal
Carbs – 44g
Protein – 33g
Fat – 15g

GF, MP, HP

10| One Pot Paprika, Chicken and Orzo

One-Pot Paprika Chicken & Orzo – a smoky, hearty, and easy meal packed with flavor. Less cleanup, more deliciousness, and ready in under an hour!

Serves: 4 | Time: 55 min

Ingredients:

✔ 1 yellow onion, sliced

✔ 2 garlic cloves, sliced

✔ 1.2 lbs chicken thighs, bite-sized

✔ 2 tsp smoked paprika

✔ 14 oz canned diced tomatoes

✔ 17 oz chicken stock

✔ 7 oz roasted red peppers, sliced

✔ 2.8 oz pitted Kalamata olives

✔ 10.5 oz orzo

✔ 4 tbsp fresh parsley

Instructions:

1️⃣ Sauté onion & garlic in oil until soft.

2️⃣ Add chicken & brown for 3-4 min.

3️⃣ Stir in paprika, tomatoes, stock, vinegar, peppers & olives. Simmer 5 min.

4️⃣ Add orzo & cook for 10-12 min, stirring.

5️⃣ Garnish with parsley & serve!

Get full recipe, here.

Energy – 533kcal
Carbs – 66g
Protein – 38g
Fat – 13g

DF, MP, HP

11| Gochujang Salmon with Garlic Spinach

Spicy-sweet gochujang salmon with garlic spinach—bold flavors, high protein, and ready in just 20 minutes! A quick and healthy meal you’ll love.

✨ Serves: 4 | ⏳ Ready in: 20 min | 💪 High Protein, Low Carb

Ingredients:

✅ 2 tbsp gochujang

✅ 1 tbsp mirin

✅ 2 tbsp tamari, divided

✅ 1 tbsp honey

✅ 1.5 tsp toasted sesame oil, divided

✅ 4 cloves garlic, grated, divided

✅ 2 tsp fresh ginger, grated

✅ 1 ¼ lbs salmon (4 portions)

✅ 8 oz baby spinach

✅ 1 tsp sesame seeds

✅ 1 green onion, sliced

Instructions:

1️⃣ Mix gochujang, mirin, 1 tbsp tamari, honey, 1 tsp sesame oil, garlic, and ginger. Coat salmon with glaze.

2️⃣ Broil for 5-7 min until caramelized.

3️⃣ Sauté garlic in ½ tsp sesame oil, add spinach, and cook until wilted. Add remaining tamari.

4️⃣ Serve salmon over spinach, garnish with sesame seeds & green onion. Enjoy! 0

Get full recipe, here.

Energy – 260kcal
Carbs – 13g
Protein – 34g
Fat – 8g

GF, DF, LC, HP, Q

12| Mexican Spiced Steak with Pico de Gallo

Juicy Mexican Spiced Steak seared to perfection, paired with fresh Pico de Gallo. Bold flavors, easy prep, and ready in just 20 minutes! A must-try dinner!

Serves: 2 | Time: 20 min | High Protein | Low Carb | GF | DF

🥩 Ingredients:

• 10.5 oz ribeye steak
• 2 limes, juiced
• ½ tsp cumin, ½ tsp allspice
• 1 tsp oregano, ¼ tsp cinnamon
• Salt & pepper to taste
• 1 tbsp olive oil
• 2 servings Pico de Gallo

🔥 Instructions:

1️⃣ Mix lime juice, spices, salt & pepper.

2️⃣ Brush steak with marinade, let sit.

3️⃣ Heat oil, cook steak 2 min/side or to your liking.

4️⃣ Slice & serve with Pico de Gallo. Enjoy! 😋

Get full recipe, here.

Energy -455kcal
Carbs – 13g
Protein – 31g
Fat – 31g

GF, DF, LC, HP, Q

13| Simpe Pico de Gallo

Fresh, zesty, and ready in 10 minutes! This easy Pico de Gallo recipe is packed with tomatoes, lime, and a little heat—perfect for tacos, chips, and more.

🥣 Serves: 4 | ⏱ Time: 10 min

✨ Gluten-Free | Dairy-Free | Low Carb

🛒 Ingredients:

✔ 10.5 oz (300g) tomatoes, finely diced

✔ 1/2 red onion, finely diced

✔ 0.7 oz (20g) fresh cilantro, chopped

✔ 1/2 chili pepper, deseeded & diced

✔ 1 lime, juiced

✔ 2 tbsp olive oil, salt & pepper to taste

👩‍🍳 Instructions:

1️⃣ Mix tomatoes, onion, cilantro & chili in a bowl.

2️⃣ Add lime juice, olive oil, salt & pepper. Stir well.

3️⃣ Let it sit for 10 min & enjoy with chips, tacos & more!

Get full recipe, here.

Energy – 87kcal
Carbs – 5g
Protein – 1g
Fat – 7g

GF, DF, LC, V, Q

14| Protein Mango Fluff

Creamy, protein-packed, and ready in 5 minutes! This Protein Mango Fluff is a delicious, healthy treat that’s vegan, gluten-free, and naturally sweet.

Serves: 2 | Time: 5 min | Per Serving: 371 kcal, 39g Protein

✨ Ingredients:

🔹 10 oz (300ml) almond milk, unsweetened

🔹 16 oz (450g) frozen mango

🔹 3.2 oz (90g) vanilla protein powder

🔹 Handful of ice

🔹 0.35 oz (10g) crushed peanuts

🔹 0.14 oz (4g) sesame seeds

✨ Instructions:

1️⃣ Blend almond milk, frozen mango, protein powder & ice until smooth.

2️⃣ Pour into bowls & top with peanuts & sesame seeds.

3️⃣ Enjoy immediately! 😍

Get full recipe, here.

Energy – 371kcal
Carbs – 38g
Protein – 39g
Fat – 7g

GF, HP, V, Q, N

15| Protein Crêpes with Blueberry Sauce

Light, fluffy protein crêpes with a sweet blueberry sauce—easy, healthy, and delicious! Perfect for breakfast or post-workout fuel in just 30 minutes.

Serves: 4 | Time: 30 min

🌿 Ingredients:

• 4.4 oz (125g) blueberries, quartered
• 1 tbsp honey
• 3.9 oz (110g) all-purpose flour
• 2.1 oz (60g) vanilla protein powder
• 2 eggs
• 11 oz (325ml) almond milk, unsweetened
• 1 tbsp coconut oil
• 1 tsp cocoa powder

👨‍🍳 Instructions:

1️⃣ Cook blueberries & honey over medium heat for 10 min.

2️⃣ Blend flour, protein powder, eggs & almond milk until smooth.

3️⃣ Heat a pan, add coconut oil & pour batter. Swirl to coat.

4️⃣ Cook 1 min per side, then repeat.

5️⃣ Top with blueberry sauce, dust with cocoa & enjoy! Get the recipe for homemade Blueberry Chia Seed Jam.

Get full recipe, here.

Energy – 229kcal
Carbs – 32g
Protein – 14g
Fat – 5g

Final Thoughts

There you go — a full week of meals the whole family will actually look forward to eating! 🙌

This plan isn’t just about nutrition (though it’s got that in spades)—it’s about bringing some ease and flavor back to your weeknight dinners, weekend breakfasts, and everything in between.

I’d love to hear how it worked for your crew! Drop a comment with your kids’ favorites (my personal bet’s on the crepes 😄), and don’t forget to pin it for later.

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