A simple, high protein meal plan for 7 days using easy, real food. These are the kinds of meals I make when I want something filling without overthinking it.
Nothing complicated. No weird ingredients. Just meals that work.
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How This Meal Plan Works
This plan is meant to be easy and flexible.
- Breakfast + lunch (Mon-Fri) → for 1 person
- Dinner + weekends → for family-style meals
- Some dinners make extra (optional leftovers)
You can always:
- swap meals
- adjust portions
- add snacks
Use this as a guide, not a strict rule!
Why High Protein?
I've been focusing more on protein lately, and honestly - it makes a big difference.
- You stay full longer.
- You snack less.
- Meals feel more satisfying.
👉 A simple goal: 20-40g protein per meal
Optional High-Protein Snacks
Add these if needed:
- Greek yogurt
- 2 boiled eggs
- Protein smoothie
- Cottage cheese + fruit
- Hummus + veggies
- Nuts + yogurt
7-Day High Protein Weekly Meal Plan
MONDAY
Breakfast: Protein Banana Smoothie
Lunch: Chicken Quinoa Bowl (use simple grilled chicken, quinoa, veggies)
Dinner: Baked Chicken with Tomatoes + roasted zucchini
Optional: make extra chicken for tomorrow
TUESDAY
Breakfast: Greek Yogurt with berries + nuts
Lunch: Leftover chicken bowl or wrap
Dinner: Ground Turkey Cabbage Stir Fry
WEDNESDAY
Breakfast: Egg Bites or Frittata
Lunch: Tuna Salad + toast or lentil bread
Dinner: Garlic Tofu Stir Fry with quinoa or wild rice (or sub tofu with ground meat)
THURSDAY
Breakfast: Vegetable Omelet (make your own with 3 eggs) + toast or lentil bread
Lunch: Leftover tofu bowl
Dinner: Creamy Mushroom Broccoli Pasta
FRIDAY
Breakfast: Protein Smoothie or yogurt bowl with nuts and seeds
Lunch: Simple Salmon Salad with air fryer salmon and green goddess salad
Dinner: Air Fryer Chicken Drumsticks + roasted veggies
SATURDAY
Breakfast: Almond Flour Pancakes + boiled eggs
Lunch: Chicken Wraps or leftovers
Dinner: Family dinner / takeout night
SUNDAY
Breakfast: Breakfast Casserole
Lunch: Mediterranean Bowl add grilled chicken or beef for extra protein
Dinner: White Bean Chicken Chili or try this slow cooker version
Optional: save leftovers for Monday
Estimated Nutrition (Per Day)
- Calories: ~1,400-1,700
- Protein: ~90-120g
(Depends on portions and snacks)
🗓️ Grab The Meal Plan + Grocery List
TYB Insider members get this week's meal plan as a downloadable PDF, complete with grocery lists and meal prep tips. Learn more.
Tips to Make This Easier
- Cook extra protein when you can
- Use leftovers for quick lunches
- Keep eggs and yogurt on hand
- Don't try to make every meal perfect
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