Hey there, fellow food lover!
If you’re on the hunt for a high-protein meal plan that actually tastes amazing (and doesn’t make you live off dry chicken breasts), you’ve hit the jackpot.
I put together this 7-day high-protein meal plan using 15 flavor-packed recipes that are equal parts nutritious and delicious. Whether you’re looking to build muscle, lose fat, or just stay full longer between meals, this one’s got you covered.
From Cajun-spiced eggs in the morning to steak with fresh pico de gallo for dinner and even a cheeky protein mango fluff for dessert this plan is all about fueling your body without boring your tastebuds.
Oh, and did I mention there’s a handy shopping list too? Yup, we’re keeping it easy, efficient, and full of gains.
How to use the meal plan
✅ Find the recipe list below, take a quick glance and decide if this plan is for you or not
✅ 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 in the full recipe like tweaks and swaps, storage tips, etc.
Recipes for the meal plan
| 1| Cajun-Spiced Scrambled Eggs |
| 2| Tomato & Chicken Quiche |
| 3| Harissa Sweet Potato Fritters |
| 4| Blueberry Pomegranate Protein Shake |
| 5| Lemon Rosemary Chicken |
| 6| Quick Feta Couscous Salad |
| 7| Taco Beef Salad Bowl with Pico de Gallo |
| 8| Tuna-Mayo Lettuce Wraps |
| 9| Sweet Potato Turkey Chili |
| 10| One-Pot Paprika, Chicken & Orzo |
| 11| Gochujang Salmon with Garlic Spinach |
| 12| Mexican Spiced Steak with Pico de Gallo |
| 13| Simple Pico de Gallo |
| 14| Protein Mango Fluff |
| 15| Protein Crepes with Blueberry Sauce |
7-Day Family-Friendly High-Protein Meal Plan
Each day includes breakfast, lunch, dinner, and a snack or dessert all using your original 15 recipes!
Monday
- Breakfast: Tomato and Chicken Quiche
- Lunch: Lemon Rosemary Chicken and Couscous Salad
- Dinner: Sweet Potato Turkey Chili
- Snack/Dessert: Blueberry Pomegranate Protein
Tuesday
- Breakfast: Tomato and Chicken Quiche
- Lunch: Leftover Sweet Potato Turkey Chili
- Dinner: Taco Beef Salad Bowl
- Snack: Protein Mango Fluff
Wednesday
- Breakfast: Blueberry Pomegranate Protein Shake
- Lunch: Taco Beef Salad Bowl
- Dinner: One-Pot Paprika, Chicken and Orzo
- Snack: Protein Mango Fluff
Thursday
- Breakfast: Cajun-Spiced Scrambled Eggs
- Lunch: Tuna-Mayo Lettuce Wraps
- Dinner: One-Pot Paprika, Chicken and Orzo
- Dessert: Protein Crêpes with Blueberry Sauce
Friday
- Breakfast: Harissa Sweet Potato Fritters
- Lunch: Tuna-Mayo Lettuce Wraps
- Dinner: Gochujang Salmon with Garlic Spinach
- Snack: Blueberry Pomegranate Protein Shake
Saturday
- Breakfast: Harissa Sweet Potato Fritters
- Lunch: Quick Feta Couscous Salad
- Dinner: Meal Out – Enjoy!
- Snack: Protein Crêpes with Blueberry Sauce
Sunday
- Breakfast: Protein Crêpes with Blueberry Sauce
- Lunch: Lemon Rosemary Chicken and Couscous Salad
- Dinner: Mexican Spiced Steak with Pico de Gallo
- Dessert: Blueberry Pomegranate Protein Shake
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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.
Energy – 266kcal
Carbs – 6g
Protein – 20g
Fat – 18g
2| Tomato and Chicken Quiche
Flaky crust, creamy filling & smoky chickenthis 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!
Energy – 347
Carbs – 23
Protein – 21
Fat – 19
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 on my food blog, here.
Energy – 466
Carbs – 39
Protein – 19
Fat – 26
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!
Energy – 405
Carbs – 50
Protein – 40
Fat – 5
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!
Energy – 2
Carbs – 2
Protein – 26
Fat – 10
6| Quick Feta Couscous Salad
Quick Feta Couscous Salad ready in just 15 minutes! Light, fresh, and packed with flavorperfect 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!
Energy – 336
Carbs – 40
Protein – 8
Fat – 16
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!
Energy – 343
Carbs – 17
Protein – 26
Fat – 19
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 on my food blog, here.
Energy – 326
Carbs – 5
Protein – 27
Fat – 22
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!
Energy – 443
Carbs – 44
Protein – 33
Fat – 15
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!
Energy – 533
Carbs – 66
Protein – 38
Fat – 13
11| Gochujang Salmon with Garlic Spinach
Spicy-sweet gochujang salmon with garlic spinachbold 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
Energy – 260
Carbs – 13
Protein – 34
Fat – 8
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!
Energy -455
Carbs – 13
Protein – 31
Fat – 31
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 heatperfect 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!
Energy – 87
Carbs – 5
Protein – 1
Fat – 7
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!
Energy – 371
Carbs – 38
Protein – 39
Fat – 7
15| Protein Crêpes with Blueberry Sauce
Light, fluffy protein crêpes with a sweet blueberry sauceeasy, 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!
Energy – 229
Carbs – 32
Protein – 14
Fat – 5
Final Thoughts
And that’s a wrap on this week’s protein-packed plan!
You’ve got 7 days of meals, 15 recipes to mix and match, and one less thing to stress about when it comes to what to eat.
If you loved this one, stay tuned I’m cooking up more high-protein meal plans with different themes and flavors. Got a request!
Drop it in the comments.
Now go crush your week… one delicious bite at a time.