7-Day High-Protein Meal Plan (Approx. 1700 Calories/Day)

🔁 Daily Structure:

• Breakfast

• Mid-Morning Snack

• Lunch

• Afternoon Snack

• Dinner

Day 1

🥣 Breakfast: Greek yogurt parfait (3/4 cup Greek yogurt, 1/4 cup berries, 1 tbsp chia seeds, drizzle of honey)
🍎 Snack: Apple + 1 tbsp peanut butter
🥗 Lunch: Turkey wrap (whole wheat wrap, 3 oz turkey, lettuce, tomato, mustard) + baby carrots
🧃 Snack: Protein shake (1 scoop protein + 8 oz almond milk)
🍽️ Dinner: Grilled chicken + jasmine rice + steamed broccoli (1 cup each)

Day 2

🍳 Breakfast: 2 boiled eggs + 1 slice whole grain toast + 1/2 avocado
🥜 Snack: 1 protein bar (15–20g protein)
🥗 Lunch: Tuna salad (3 oz tuna + olive oil/mustard, served over spinach with cucumbers & tomatoes)
🧀 Snack: String cheese + cucumber slices
🍽️ Dinner: Baked salmon (4 oz) + roasted asparagus + 3/4 cup brown rice

Day 3

🌯 Breakfast: Egg white veggie scramble (3 egg whites, spinach, bell peppers) + 1/2 cup oatmeal
🍌 Snack: Banana + hard-boiled egg
🥙 Lunch: Chicken Caesar wrap (grilled chicken, lettuce, light Caesar, low-carb wrap)
🥤 Snack: Protein shake + 1 rice cake
🍽️ Dinner: Ground turkey bowl (lean turkey, cauliflower rice, green beans, salsa)

Day 4

🍳 Breakfast: Protein pancakes (Kodiak or high-protein mix) + 1 tbsp almond butter
🥜 Snack: Trail mix (1/4 cup almonds, dried cranberries, pumpkin seeds)
🥗 Lunch: Grilled chicken salad + balsamic vinaigrette + boiled egg
🍊 Snack: Clementine + 1 light cheese stick
🍽️ Dinner: Shrimp stir-fry (frozen stir-fry veg + shrimp + soy sauce) over jasmine rice

Day 5

🍓 Breakfast: Smoothie (protein powder, frozen berries, spinach, almond milk, 1 tbsp flaxseed)
🍪 Snack: 2 protein balls (oats + protein + nut butter)
🥙 Lunch: Turkey burger (no bun) + lettuce + tomato + sweet potato wedges
🥛 Snack: Greek yogurt cup (high-protein, low-sugar)
🍽️ Dinner: Egg roll in a bowl (ground chicken + shredded cabbage + coconut aminos)

Day 6

🍞 Breakfast: Toasted Ezekiel bread + cottage cheese + sliced strawberries
🥚 Snack: 2 boiled eggs
🥗 Lunch: Quinoa bowl (quinoa + black beans + corn + avocado + grilled chicken)
🍫 Snack: Chocolate protein shake
🍽️ Dinner: Baked tilapia + green beans + mashed cauliflower

Day 7

🥚 Breakfast: Veggie omelet (2 eggs + mushrooms, peppers, spinach) + 1 slice whole grain toast
🥜 Snack: 1 tbsp peanut butter + celery sticks
🥗 Lunch: Chicken pesto wrap (grilled chicken, pesto, spinach, low-carb wrap)
🍇 Snack: Cottage cheese + 1/2 cup grapes
🍽️ Dinner: Turkey meatballs + marinara + zucchini noodles

👉Click here to download the 7-Day High-Protein Meal Plan