If your weekdays feel packed from morning to night, but you still want to eat well and get enough protein, this meal plan is for you.
I built this 7-day high-protein meal plan around real food, realistic cooking times, and meals that actually keep you full. No complicated tracking, no weird ingredients, and no spending hours in the kitchen every day.
Most meals take 30 minutes or less, leftovers are used on purpose, and snacks are simple and flexible. This is the kind of plan you can actually stick to during a busy week.
Who This High-Protein Meal Plan Is For
This meal plan works especially well if you:
- Have busy weekdays and limited cooking time
- Want to eat more protein without obsessing over macros
- Like meal prep, but not all-day Sunday cooking
- Want filling meals that help reduce random snacking
- Are cooking for yourself or a small family
If you are vegan or following strict keto, this specific plan may not be the best fit. For everyone else, it is very adaptable.
How This 7-Day Meal Plan Works
- 3 main meals per day, plus 1 to 2 optional snacks
- Protein-forward breakfasts and dinners to keep energy steady
- Lunches rely heavily on leftovers, which saves time
- Snacks are mostly no-cook and easy to swap
You do not need to cook a brand-new meal every day. Repeating meals is intentional and makes this plan sustainable.
How to Use This Meal Plan
1️⃣ Includes 15 Recipes: This plan features 15 high-protein recipes from my recipe blog. 7 full days of balanced meals – breakfast, lunch, dinner, and optional snack
2️⃣ Compact Recipe Versions: Each recipe here is a simplified version for experienced cooks. For detailed steps, swap ideas, serving tips, and storage instructions, click the recipe name to open the full post on my recipe blog.
3️⃣ Complete Shopping List: A full shopping list for all 15 recipes is included in this post – organized to make grocery runs quick and easy.
4️⃣ Downloadable PDF: At the end, you can download a free PDF with all 15 recipes plus a sample meal plan (a basic version for reference).
High-Protein Strategy for the Week
Protein comes mainly from:
- Eggs
- Chicken
- Fish and salmon
- Beef
- Yogurt and cottage cheese
Breakfasts include eggs, dairy, or oats paired with protein. Dinners are the most protein-dense meals of the day. Snacks support satiety but are not meant to carry all your protein needs.
Recipes for the meal plan
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
| 1| Avo Feta Toast (Q) Full Recipe |
| 2| Kai Jeow (Thai Omelet) (GF, DF, LC, HP, Q) Full Recipe |
| 3| Cottage Cheese and Oat Pancakes (Q) Full Recipe |
| 4| Curried Egg Salad (GF, LC, MP, Q) Full Recipe |
| 5| Baked Fish with Lemon Sauce (GF, LC, HP,Q) Full Recipe |
| 6| Chop Suey (GF, DF, MP, HP) Full Recipe |
| 7| Classic Beef Stroganoff (LC, MP, HP) Full Recipe |
| 8| Chicken Broccoli Alfredo (MP, HP) Full Recipe |
| 9| Mexican Beef and Bean Bake (DF, LC, MP, HP) Full Recipe |
| 10| Baked Salmon (GF, DF, LC, MP, HP) Full Recipe |
| 11| Garlic Sautéed Kale (GF, DF, LC, MP, Q) Full Recipe |
| 12| Lemon Garlic Chicken Drumstick (GF, DF, LC, MP, HP) Full Recipe |
| 13| Whole-Grain Banana Yogurt Muffins (MP, N) Full Recipe |
| 14| Seed Crackers with Lemon-Ricotta Dip (LC) Full Recipe |
| 15| Blueberry Yogurt Oat Smoothie (GF, Q) Full Recipe |
Your Weekly Shopping List
7-Day High-Protein Meal Plan (Daily Breakdown)
Day 1 (Monday)
Breakfast: Avo Feta Toast with poached eggs
Lunch: Curried Egg Salad Cucumber Boats + berries
Dinner: Baked Fish with Lemon Sauce + Garlic Sautéed Kale
Snack: Greek yogurt with honey
Day 2 (Tuesday)
Breakfast: Kai Jeow (Thai Omelet) with cucumber
Lunch: Leftover baked fish and kale
Dinner: Chicken Broccoli Alfredo
Snack: Apple + nuts
Day 3 (Wednesday)
Breakfast: Cottage Cheese and Oat Pancakes + fruit
Lunch: Chicken Broccoli Alfredo leftovers
Dinner: Chop Suey (optional rice)
Snack: Blueberry Yogurt Oat Smoothie (half portion)
Day 4 (Thursday)
Breakfast: Banana Yogurt Muffins + plain yogurt
Lunch: Chop Suey leftovers
Dinner: Baked Salmon + Garlic Sautéed Kale
Snack: Seed Crackers with Lemon-Ricotta Dip
Day 5 (Friday)
Breakfast: Blueberry Yogurt Oat Smoothie
Lunch: Curried Egg Salad Cucumber Boats + fruit
Dinner: Mexican Beef and Bean Bake (optional wraps or rice)
Snack: Cottage cheese or boiled eggs
Day 6 (Saturday)
Breakfast: Kai Jeow (Thai Omelet)
Lunch: Mexican Beef and Bean Bake leftovers
Dinner: Lemon Garlic Chicken Drumsticks + simple salad
Snack: Banana or orange
Day 7 (Sunday)
Breakfast: Cottage Cheese and Oat Pancakes
Lunch: Leftover chicken drumsticks + sautéed kale
Dinner: Classic Beef Stroganoff (optional rice)
Snack: Yogurt or seed crackers
Visual Weekly Meal Plan Table
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Avo Feta Toast | Egg Salad Boats | Baked Fish + Kale | Yogurt |
| Tue | Kai Jeow | Fish Leftovers | Chicken Alfredo | Apple + Nuts |
| Wed | Protein Pancakes | Alfredo Leftovers | Chop Suey | Smoothie |
| Thu | Muffins + Yogurt | Chop Suey | Salmon + Kale | Seed Crackers |
| Fri | Smoothie | Egg Salad Boats | Beef & Bean Bake | Cottage Cheese |
| Sat | Kai Jeow | Beef Bake | Chicken Drumsticks | Fruit |
| Sun | Pancakes | Chicken + Kale | Stroganoff | Yogurt |
Estimated Daily Macros (Per Day)
These are approximate daily totals, based on standard portions and optional snacks included.
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Day 1 | ~1,650 kcal | ~95 g | ~95 g | ~85 g |
| Day 2 | ~1,720 kcal | ~105 g | ~90 g | ~80 g |
| Day 3 | ~1,780 kcal | ~110 g | ~140 g | ~75 g |
| Day 4 | ~1,700 kcal | ~100 g | ~105 g | ~78 g |
| Day 5 | ~1,750 kcal | ~105 g | ~130 g | ~80 g |
| Day 6 | ~1,800 kcal | ~115 g | ~90 g | ~90 g |
| Day 7 | ~1,850 kcal | ~110 g | ~120 g | ~85 g |
These numbers are meant as guidance, not strict targets. Portions can be adjusted easily.
Simple Meal Prep Tips
- Cook Chop Suey, Beef Bake, and Stroganoff in larger batches
- Wash and cut vegetables once or twice per week
- Keep boiled eggs and yogurt ready for quick snacks
- Store leftovers in clear containers so they are easy to grab
- If you want a version with a single day meal prep plan with these recipes, visit this post
Easy Swaps and Flexibility
- Swap pancakes and muffins between days
- Use the smoothie as a breakfast or snack
- Skip rice or wraps if you want to keep carbs lower
- Repeat any dinner twice if your week gets hectic
This plan is designed to bend, not break.
Frequently Asked Questions
Can I repeat meals? Yes, repeating meals is encouraged and saves time.
Is this good for weight loss? It can support fat loss when paired with appropriate portions and activity, thanks to high protein and filling meals.
Can I feed this to my family? Absolutely. Most dinners are family-friendly and easy to scale.
How long do leftovers last? Most cooked meals keep well for 3 to 4 days in the fridge.
Final Thoughts
This 7-day high-protein meal plan is built for real life. It focuses on filling meals, smart leftovers, and simple snacks so you can eat well without overthinking every meal.
Below, you’ll find a compact list of all 15 recipes used in this plan, each linked to the full recipe on my recipe site, so you can cook exactly what you need, when you need it.
Recipes at a Glance
1| Avo Feta Toast 🥑🍳
Serves 2 | Ready in 10 mins
What You Need:
- 🥑 1 avocado
- 🧀 1.75 oz feta cheese
- 🌶️ 1 tsp chili flakes
- 🍋 Juice of 1/2 lemon
- 🍞 2 slices bread
- 🥚 2 eggs
- ⚫ Pepper to taste
What You Do:
- Poach: Cook your eggs your favorite way.
- Mash: Smash avocado, feta, chili flakes & lemon juice. Season.
- Toast: Get your bread golden.
- Stack: Spread mash on toast, top with egg.
- Pop that yolk & enjoy!
- Glycemic Index (GI): Low (~35) Glycemic Load (GL): Low (~8)
- Energy: 381kcal
- Fat: 25g
- Protein: 10g
- Carbs: 29g
2| Kai Jeow (Thai Omelet)
Serves: 1 Time: 10 Minutes
Ingredients:
🥚 3 large eggs
🐟 2 tsp fish sauce
🍯 ¼ tsp coconut sugar
🌱 1 green onion, minced
🌶️ ½ Thai chili, minced
⚫ Pinch of black pepper
🫒 1 tbsp neutral oil
Method:
1️⃣ Whisk eggs, fish sauce, sugar, green onion, chili & pepper.
2️⃣ Heat oil in nonstick skillet until shimmering.
3️⃣ Pour in egg mix—let sizzle! Cook 2–3 min, pushing edges in.
4️⃣ Flip & cook 30 sec more.
5️⃣ Serve hot with rice & cucumber. Crispy = success! 😋
Tip: Pan must be HOT for lacy edges!
- Glycemic Index (GI): Very Low (~10-15) Glycemic Load (GL): Very Low (~0.5)
- Energy: 348kcal
- Fat: 28g
- Protein: 20g
- Carbs: 4g
3| Cottage Cheese and Oat Pancakes
Serves: 4 Time: 20 minutes
🥣 Blend:
- 8.75 oz (250g) cottage cheese
- 3.5 oz (100g) oats
- 1 heaped tsp baking powder
- 2 large eggs
- → Blend until smooth!
🔥 Cook:
- Heat 1 tsp oil in a pan.
- Pour 3–4 tbsp batter per pancake.
- Cook 3 mins, flip, cook 2 mins more.
- Glycemic Index (GI): Low (~30-40) Glycemic Load (GL): Moderate (~55)
- Energy: 222kcal
- Fat: 10g
- Protein: 13g
- Carbs: 20g
4| Curried Egg Salad in Cucumber Boats
Serves: 4 Time: 20 Minutes
📝 What You Need:
- 🥚 8 hard-boiled eggs, chopped
- 🥄 2 oz mayo
- 🥣 6 tbsp Greek yogurt
- 🌿 2 tsp curry powder
- 🍯 2 tsp Dijon mustard
- 🌱 1 tbsp fresh dill, chopped
- 🌶️ 1 tsp cayenne pepper
- 🥒 4 small cucumbers, halved & scooped
👩🍳 Make It:
- 1️⃣ Boil, peel & chop eggs.
- 2️⃣ Mix all ingredients (except cukes) in a bowl.
- 3️⃣ Spoon into cucumber halves.
- 4️⃣ DEVOUR. 😋
- Glycemic Index (GI): Very Low (~15) Glycemic Load (GL): Very Low (~3)
- Energy: 291kcal
- Fat: 23g
- Protein: 15g
- Carbs: 6g
5| Baked Salmon with Lemon Sauce
Serves: 4 Time: 15 minutes
You’ll Need:
- 🐟 4 white fish fillets (like tilapia/cod)
- 🧈 4 tbsp butter
- 🥛 2 oz oat cream (or heavy cream)
- 🧄 2 garlic cloves, minced
- 🟡 1 tbsp Dijon mustard
- 🍋 1.5 tbsp lemon juice
- 🧅 1.5 tbsp chopped shallots
- 🧂 Salt & pepper
Do This:
1️⃣ Prep: Heat oven to 390°F (200°C).
2️⃣ Season: Place fish in dish. Season both sides with S&P.
3️⃣ Sauce: In pot, melt butter with cream, garlic, mustard, lemon juice, S&P.
4️⃣ Assemble: Top fish with shallots. Pour sauce over.
5️⃣ Bake: 10-12 mins until flaky. Garnish with parsley & lemon slices. Enjoy!
- Glycemic Index: Low (15-25) Glycemic Load: Very Low (1-2)
- Energy: 250kcal
- Fat: 14g
- Protein: 29g
- Carbs: 2g
6| Chop Suey
Serves: 3-4 Time: 35 minutes
📝 You’ll Need:
- 1 lb chicken thighs, cubed
- 1 onion, 2 carrots, 2 celery stalks
- 1 red bell pepper, 8-10 shiitake mushrooms, 4 oz snow peas
- 2 tbsp oyster sauce, 1 tbsp tamari
- 2 tsp coconut sugar, 2 tsp sesame oil
- 2.7 fl oz chicken stock
- 1.5 tsp cornstarch + 1.5 tsp water
👨🍳 Quick Steps:
- Sear: chicken in hot oil until cooked. 🍗
- Add: onion, carrots, stock, sauces, sugar, & sesame oil. Stir-fry 5 min. 🔥
- Toss in: remaining veggies. Cook 5 more min. 🥦
- Stir in: cornstarch slurry. Cook until sauce thickens. 🌟
- Serve: over rice & enjoy! 🍚
- Glycemic Index (GI): Low (~30) Glycemic Load (GL): Low (~8)
- Energy: 392 kcal
- Fat: 24g
- Protein: 23g
- Carbs: 21g
7| Classic Beef Stroganoff
Serves: 6 Time: 2 hours 55 minutes
Ingredients:
- 1.25 lbs chuck beef, cubed 🥩
- 24 oz sliced mushrooms 🍄
- 1 onion, sliced 🧅
- 4 tbsp flour
- 2 tsp Dijon mustard
- 1 tsp paprika
- 24 oz beef stock
- 2 tbsp Greek yogurt
- Olive oil, salt, pepper
Instructions:
- Sear: Season & brown beef in oil. Set aside.
- Sauté: Cook mushrooms & onion until golden. Deglaze with 1 tbsp apple cider vinegar.
- Simmer: Stir in flour, mustard, paprika. Add beef & stock. Season. Boil, then cover & simmer on low for 2 hrs.
- Finish: Off heat, stir in yogurt.
- Serve: Over egg noodles or rice. Garnish with parsley & gherkins! 🍽️
- Glycemic Index (GI): Low (~20) Glycemic Load (GL): Low (~5)
- Energy: 331kcal
- Fat: 19g
- Protein: 29g
- Carbs: 11g
8| Chicken Broccoli Alfredo
Serves: 4 Time: 30 minutes
📝 You’ll Need:
- 8 oz rotini pasta 🍝
- 10 oz broccoli florets
- 2 tbsp butter, divided
- 1 lb chicken breast, cubed
- 2 garlic cloves, minced
- 2 tbsp flour
- 1½ cups milk 🥛
- 1 cup grated Parmesan 🧀
- Salt & pepper
👨🍳 Quick Steps:
- Cook pasta. Add broccoli last 4 mins. Reserve ½ cup pasta water.
- Cook chicken in 1 tbsp butter until golden. Remove.
- In same pan, melt remaining butter. Cook garlic 1 min.
- Stir in flour 1 min. Whisk in milk, S&P. Simmer 3 mins.
- Off heat, stir in Parmesan. Toss with pasta, broccoli, chicken. Use pasta water to loosen sauce.
Get full recipe, here.
- Glycemic Index (GI): Medium (~55) Glycemic Load (GL): Low (~18)
- Energy: 488 kcal
- Fat: 12g
- Protein: 40g
- Carbs: 55g
9| Mexican Beef and Bean Bake
📝 You’ll Need:
- 1 lb ground beef
- 1 onion & 1 bell pepper 🧅🫑
- 2 cloves garlic
- 1 can kidney beans 🫘
- 1 cup tomato passata 🍅
- 2 cups shredded cheese 🧀
- 2 tbsp Mexican spices 🌶️
👨🍳 Quick Steps:
- Sauté onion, pepper, garlic.
- Brown the ground beef; add spices.
- Stir in beans & passata.
- Top with cheese.
- Bake at 400°F for 15 mins! 🔥
- Glycemic Index (GI): Low (~35) Gycemic Load (GL): Low (~8)
- Energy: 404kcal
- Fat: 24g
- Protein: 29g
- Carbs: 18g
10| Baked Salmon
Serves: 4 Time: 30 minutes
What You Need:
- 4 salmon filets (6oz each)
- 2 tbsp olive oil 🫒
- 2 tsp minced garlic
- 2 tsp coconut sugar
- 1 tsp sweet paprika
- 1 tsp salt, ½ tsp pepper
- ½ lemon 🍋
Do This:
1️⃣ Heat oven to 400°F. Line pan.
2️⃣ Pat salmon dry, brush with oil.
3️⃣ Mix garlic, sugar, paprika, S&P. Rub on salmon.
4️⃣ Bake 12-15 min.
5️⃣ Squeeze lemon over top. Serve & enjoy! 😋
- Glycemic Index (GI): Very Low (~5) Glycemic Load (GL): Negligible (~0)
- Energy: 418 kcal
- Fat: 30g
- Protein: 34g
- Carbs: 3g
11| Garlic Sautéed Kale
Serves: 4 Time: 15 minutes
What You’ll Need:
- 🥬 1 large bunch kale, chopped
- 🧄 3 cloves garlic, sliced
- 🫒 4 tbsp olive oil
- 🥣 ½ cup vegetable stock
- 🍷 1 tbsp red wine vinegar
- 🧂 Salt & pepper to taste
How to Make It:
1. Sizzle 🍳: Heat oil in a large pan. Add garlic; cook 1 min until fragrant.
2. Wilt 🌿: Add kale & stock. Toss, cover, cook 5-7 mins until tender.
3. Finish ✨: Uncover, cook 1-2 mins until liquid evaporates. Season, add vinegar, toss & serve!
Pro Tip: Always add the vinegar OFF the heat to keep it bright and tangy! 🎯
- Glycemic Index (GI): Very Low (~15) Gycemic Load (GL): Very Low (~1)
- Energy: 170 kcal
- Fat: 14g
- Protein: 4g
- Carbs: 7g
12| Lemon Garlic Chicken Drumsticks
Serves 4 | Hands-on: 15 min | Total: ~1 hr 15 min
You’ll Need:
- 3.3 lbs chicken drumsticks
- 5 garlic cloves, peeled 🧄
- 6 oz chicken stock
- 2 oz capers
- 1.5 oz cold butter, cubed 🧈
- 2 tbsp lemon juice 🍋
- Oregano, thyme, red pepper flakes 🌿
- Salt, pepper, olive oil
Do This:
1️⃣ Marinate: Season chicken with S&P. Refrigerate 4+ hrs.
2️⃣ Sear: Pat chicken dry. Sear skin-side down in oil 10 min until golden. Flip & remove. 🍳
3️⃣ Sauce Base: Sauté garlic 1 min. Add stock, herbs, & lemon. Scrape pan.
4️⃣ Bake: Return chicken to pan. Cover & bake @350°F for 25-30 min. ⏲️
5️⃣ Finish: Remove chicken. Whisk cold butter & capers into sauce on low heat. Spoon over chicken. Garnish & serve! 🌿
Pro Tip: Pat chicken SKIN DRY for max crispiness!
- Glycemic Index (GI): Very Low (~0) Glycemic Load (GL): Very Low (~0)
- Energy: 664 kcal
- Fat: 48g
- Protein: 56g
- Carbs: 2g
13| Whole-Grain Banana Yogurt Muffins
Makes 12 | Ready in 30 mins
You’ll Need:
- 🍌 2 ripe bananas, mashed
- 🌾 150g whole-wheat flour
- 🥄 1 tsp each: baking powder, baking soda, cinnamon
- 🥛 120g plain yogurt
- 🥚 1 large egg
- 🫒 4 tbsp olive oil
- 🍯 4 tbsp honey + 110g coconut sugar
- 🧂 Pinch of salt
Do This:
1️⃣ Preheat oven to 375°F (190°C). Line/grease a 12-cup tin.
2️⃣ Whisk dry ingredients in a large bowl.
3️⃣ In another bowl, whisk wet ingredients until smooth.
4️⃣ Gently fold wet into dry don’t overmix!
5️⃣ Divide batter, add toppings if using.
6️⃣ Bake 20–23 mins. Cool 5 mins, then enjoy!
- Glycemic Index (GI): Low to Medium (~40-55) Glycemic Load (GL): Low (~7-10)
- Energy: 173 kcal
- Fat: 5g
- Protein: 3g
- Carbs: 29g
14| See Crackers with Lemon-Ricotta Dip
⏱ 35 mins | 👤 Serves 4
Crackers:
- 🌾 3.2 oz mixed seeds
- 🥣 2.6 oz spelt flour
- 🧂 Pinch of salt
- 💧 4 tbsp water
- 🫒 1 tbsp olive oil
Dip:
- 🧀 5.3 oz ricotta
- 🍋 Zest & juice of ½ lemon
- 🌿 1 sprig fresh rosemary
- 🫒 1 tbsp olive oil
- 🧂 Salt & pepper
Method:
1. 🔥 Heat oven to 340°F.
2. 🥣 Mix seed, flour, salt. Add water & oil to form dough.
3. 🫓 Roll thin between parchment. Score squares. Bake 20-25 mins.
4. 🧄 While baking, zest/juice lemon, chop rosemary.
5. 🥄 Mix ricotta with oil, lemon, rosemary. Season.
6. 😋 Break crackers, dip, and DEVOUR!
- Glycemic Index (GI): Low (~35) Glycemic Load (GL): Low (~5)
- Energy: 290 kcal
- Fat: 21 kcal
- Protein: 9g
- Carbs: 18g
15| Blueberry Yogurt Oat Smoothie
Serves: 2 Time: 5 minutes
What You Need:
- 🥣 3.5 oz (100g) quick oats
- 🫐 7 oz (200g) fresh blueberries
- 🥛 14 oz (400g) plain yogurt
- 🍯 2 tbsp agave syrup
Make It:
1️⃣ Add everything to your blender.
2️⃣ Blitz until super smooth.
3️⃣ Pour into glasses & top with extra berries if you like!
4️⃣ Enjoy your creamy, dreamy breakfast! 🥤
- Glycemic Index (GI): Low-Medium (~45-55) Glycemic Load (GL): Low (~18)
- Energy: 424kcal
- Fat: 8g
- Protein: 16g
- Carbs: 72g
Download Recipes in PDF
Click here to download a pdf version of 15 recipes mentioned above.
Here’s to a savvy, balanced, and delicious week ahead!
Danny Davis Founder of Savvy Meal Plans & Danny’s Delight
Try my other popular 7-Day Meal Plans below:
- 7-Day Gluten-Free High-Protein Meal Plan
- 7-Day Clean Eating Meal Plan with High-Protein Recipes
- 7-Day High-Protein Meal Plan for Busy People – Under 30-Minute Recipes
- 7-Day Make-Ahead Meal Plan Meal Prep & Freezer Friendly
- 7-Day Gluten Free Meal Plan Packed with Protein!
- 7-Day Macro-Balanced Meal Plan: Effortless Eating with Just One Prep Day
