7-Day Healthy High-Protein Meal Plan

Who has time to plan out 21 meals every week? Once again, we’ve put together your next week’s worth of healthy, easy, high-protein recipes for breakfast, lunch, and dinner. We’ve included macros, prep times, and a full shopping list for the entire week (get it in one go). Each recipe serves 2.

Day 1

Breakfast: Spinach & Feta Egg Wrap

Ingredients: 4 eggs, 1/2 cup spinach, 1 oz feta cheese, 2 whole-grain tortillas.
Instructions: Scramble eggs with spinach, sprinkle with feta, and wrap in tortillas.
Macros (per serving): 310 kcal | 22g protein | 20g carbs | 15g fat
Prep Time: 10 minutes

Lunch: Chicken & Avocado Salad

Ingredients: 2 cups mixed greens, 6 oz chicken breast, 1/2 avocado, 1 tbsp olive oil, 1 tbsp balsamic vinegar.
Instructions: Toss all ingredients together.
Macros (per serving): 350 kcal | 48g protein | 10g carbs | 20g fat
Prep Time: 5 minutes

Dinner: Grilled Salmon with Roasted Vegetables

Ingredients: 6 oz salmon, 1 cup broccoli, 1 cup carrots, 1 tbsp olive oil.
Instructions: Roast vegetables at 400°F for 15 minutes. Grill salmon and serve together.
Macros (per serving): 420 kcal | 38g protein | 15g carbs | 22g fat
Prep Time: 20 minutes

Day 2

Breakfast: Greek Yogurt & Almond Butter Bowl

Ingredients: 1 cup Greek yogurt, 1 tbsp almond butter, 1/2 cup mixed berries.
Instructions: Combine all ingredients in a bowl and serve.
Macros (per serving): 280 kcal | 22g protein | 18g carbs | 10g fat
Prep Time: 5 minutes

Lunch: Chicken Caesar Wrap

Ingredients: 6 oz pre-cooked chicken, 2 whole-grain tortillas, 2 tbsp Caesar dressing, 1 cup romaine lettuce.
Instructions: Layer ingredients in tortillas, roll, and serve.
Macros (per serving): 390 kcal | 48g protein | 28g carbs | 15g fat
Prep Time: 10 minutes

Dinner: Shrimp Stir-Fry with Quinoa

Ingredients: 8 oz shrimp, 1 cup cooked quinoa, 1 cup frozen stir-fry vegetables, 1 tbsp soy sauce.
Instructions: Sauté shrimp and vegetables in soy sauce. Serve over quinoa.
Macros (per serving): 350 kcal | 32g protein | 30g carbs | 8g fat
Prep Time: 15 minutes

Day 3

Breakfast: Oatmeal Protein Bowl

Ingredients: 1/2 cup oats, 1 scoop vanilla protein powder, 1/2 banana, 1 tbsp peanut butter.
Instructions: Cook oats, stir in protein powder, top with banana and peanut butter.
Macros (per serving): 350 kcal | 25g protein | 30g carbs | 10g fat
Prep Time: 10 minutes

Lunch: Lentil & Spinach Salad

Ingredients: 1 cup cooked lentils, 2 cups spinach, 1/2 cup cherry tomatoes, 2 tbsp olive oil.
Instructions: Toss all ingredients and serve.
Macros (per serving): 380 kcal | 22g protein | 30g carbs | 12g fat
Prep Time: 10 minutes

Dinner: Baked Cod with Sweet Potato

Ingredients: 6 oz cod, 1 medium sweet potato, 1 cup green beans, 1 tbsp olive oil.
Instructions: Bake cod and sweet potato at 375°F for 15 minutes. Steam green beans and serve.
Macros (per serving): 360 kcal | 38g protein | 25g carbs | 10g fat
Prep Time: 20 minutes

Day 4

Breakfast: Veggie & Egg Scramble

Ingredients: 2 eggs, 1/2 cup diced bell peppers, 1/2 cup spinach, 1 tbsp olive oil.
Instructions: Sauté veggies, add eggs, and scramble until cooked.
Macros (per serving): 210 kcal | 18g protein | 5g carbs | 13g fat
Prep Time: 10 minutes

Lunch: Chicken & Hummus Wrap

Ingredients: 6 oz chicken breast, 2 whole-grain tortillas, 2 tbsp hummus, 1 cup spinach.
Instructions: Spread hummus on tortillas, add chicken and spinach, and wrap.
Macros (per serving): 400 kcal | 48g protein | 28g carbs | 14g fat
Prep Time: 10 minutes

Dinner: Turkey Meatballs with Zoodles

Ingredients: 6 oz ground turkey, 1 cup spiralized zucchini, 1/2 cup marinara sauce.
Instructions: Form turkey into meatballs and bake at 400°F for 12 minutes. Sauté zucchini, top with meatballs and marinara.
Macros (per serving): 290 kcal | 36g protein | 8g carbs | 12g fat
Prep Time: 20 minutes

Day 5

Breakfast: Protein Pancakes

Ingredients: 1/2 cup oats, 1 scoop protein powder, 1 egg, 1/4 cup almond milk.
Instructions: Blend ingredients, cook on a griddle, and serve.
Macros (per serving): 250 kcal | 20g protein | 20g carbs | 6g fat
Prep Time: 10 minutes

Lunch: Tuna & Avocado Salad

Ingredients: 1 can tuna, 1/2 avocado, 2 cups mixed greens, 1 tbsp olive oil.
Instructions: Mix all ingredients in a bowl and serve.
Macros (per serving): 350 kcal | 32g protein | 10g carbs | 14g fat
Prep Time: 5 minutes

Dinner: Chicken with Quinoa Pilaf

Ingredients: 6 oz chicken breast, 1 cup cooked quinoa, 1/2 cup sautéed mushrooms, 1 tbsp olive oil.
Instructions: Combine quinoa with mushrooms and serve with chicken.
Macros (per serving): 380 kcal | 52g protein | 25g carbs | 8g fat
Prep Time: 20 minutes

Day 6

Breakfast: Avocado & Egg Toast

Ingredients: 2 slices whole-grain bread, 2 eggs, 1/2 avocado.
Instructions: Toast bread, mash avocado, and top with eggs.
Macros (per serving): 350 kcal | 18g protein | 30g carbs | 15g fat
Prep Time: 10 minutes

Lunch: Mediterranean Chickpea Bowl

Ingredients: 1 cup cooked chickpeas, 1 cup cooked quinoa, 1/2 cup cucumber, 2 tbsp hummus.
Instructions: Combine all ingredients and serve.
Macros (per serving): 390 kcal | 20g protein | 46g carbs | 8g fat
Prep Time: 10 minutes

Dinner: Garlic Shrimp with Cauliflower Rice

Ingredients: 8 oz shrimp, 1 cup cauliflower rice, 1 tbsp olive oil, 1 tsp garlic powder.
Instructions: Sauté shrimp with garlic and serve over cauliflower rice.
Macros (per serving): 280 kcal | 36g protein | 6g carbs | 10g fat
Prep Time: 15 minutes

Day 7

Breakfast: Smoothie Bowl

Ingredients: 1 cup Greek yogurt, 1/2 cup frozen berries, 1 tbsp almond butter, 1/4 cup granola.
Instructions: Blend yogurt and berries, top with almond butter and granola.
Macros (per serving): 300 kcal | 22g protein | 25g carbs | 10g fat
Prep Time: 5 minutes

Lunch: Chicken & Veggie Skewers

Ingredients: 6 oz chicken breast, 1 cup bell peppers, 1 cup zucchini, 1 tbsp olive oil.
Instructions: Assemble ingredients on skewers, grill until cooked.
Macros (per serving): 320 kcal | 48g protein | 10g carbs | 12g fat
Prep Time: 15 minutes

Dinner: Baked Cod with Steamed Asparagus

Ingredients: 6 oz cod, 1 bunch asparagus, 1 tbsp olive oil, 1 tsp lemon juice.
Instructions: Bake cod at 375°F for 12 minutes. Steam asparagus, drizzle with lemon juice, and serve.
Macros (per serving): 310 kcal | 36g protein | 8g carbs | 8g fat
Prep Time: 15 minutes

Complete Shopping List

Proteins

• 2 lbs pre-cooked chicken (or 5 six-ounce chicken breast fillets. If you’re going to use ChiFam breast fillets for these recipes, we recommend original recipe as it is the most versatile with other flavors) 
• 6 oz ground turkey
• 9 eggs
• 12 oz cod
• 6 oz salmon
• 1 can tuna
• 1 lb shrimp
• 2 cups greek yogurt
• 2 scoops protein powder
• 1 cup cooked lentils
• 1 cup chickpeas
• 2 tbsp almond butter
• 3 tbsp hummus
• 1 tbsp peanut butter
• 1/4 cup almond milk

Produce

• 1 bunch asparagus
• 2 avocados
• 1 cup mixed berries
• 1c up broccoli
• 1 cup carrots
• 1 cup cauliflower rice
• 1/2 cup cherry tomatoes
• 1/2 cup cucumber
• 1 cup green beans
• 1 tsp lemon juice
• 4 cups mixed greens
• 1/2 cup mushrooms
• 1 cup romaine lettuce
• 4 cups spinach
• 1 cup stir fry vegetables
• 1 medium size sweet potato
• 2 cups zucchini

Other

• 1 tbsp balsamic vinegar
• 1 banana
• 2 cups bell peppers
• 2 slices whole-grain bread
• 2 tbsp caesar dressing
• 1 tsp garlic powder
• 1/4 cup granola
• 1/2 cup marinara
• 1 cup oats
• 6 whole-grain tortillas
• 1 can tuna
• 2 cups zucchini

This diverse and balanced meal plan is easy to prepare and packed with the nutrients you need for a high-protein diet. Let us know if you’d like modifications or more options!