Lightning Meals: 7 Days of Shopping, Prep, & High Protein Nutrition

Day 1

Breakfast: Veggie & Egg Muffins
Ingredients: 4 eggs, ½ cup chopped spinach, ½ cup diced bell peppers.
Instructions: Mix ingredients, pour into a muffin tin, and bake at 375°F for 15 minutes.
Macros (per serving): 200 kcal | 18g protein | 6g carbs | 10g fat
Cooking Time: 20 minutes

Lunch: Chicken Avocado Wrap
Ingredients: 1 cup pre-cooked chicken, 1 avocado, 1 cup spinach, 2 whole-grain tortillas.
Instructions: Warm tortillas, layer chicken, avocado, and spinach. Roll and enjoy.
Macros (per serving): 425 kcal | 32g protein | 34g carbs | 17g fat
Cooking Time: 10 minutes

Dinner: Salmon Quinoa Bowl
Ingredients: 6 oz grilled salmon, 1 cup pre-cooked quinoa, ½ cup shredded carrots, 1 tbsp olive oil.
Instructions: Combine quinoa, carrots, and salmon in a bowl. Drizzle with olive oil.
Macros (per serving): 400 kcal | 36g protein | 30g carbs | 14g fat
Cooking Time: 15 minutes

Day 2

Breakfast: Chicken Avocado Toast
Ingredients: 2 slices whole-grain bread, 1 cup pre-cooked chicken, ½ avocado.
Instructions: Toast bread, mash avocado, and top with chicken.
Macros (per serving): 410 kcal | 35g protein | 35g carbs | 15g fat
Cooking Time: 10 minutes

Lunch: Lentil & Spinach Salad
Ingredients: 1 cup cooked lentils, 2 cups spinach, 2 tbsp hummus, 1 tbsp olive oil.
Instructions: Toss all ingredients together and serve.
Macros (per serving): 380 kcal | 22g protein | 30g carbs | 12g fat
Cooking Time: 10 minutes

Dinner: Chicken & Zucchini Skillet
Ingredients: 1 cup pre-cooked chicken, 1 cup zucchini slices, ½ cup cherry tomatoes, 1 tbsp olive oil.
Instructions: Sauté veggies in olive oil, add chicken, and cook for 5 minutes.
Macros (per serving): 250 kcal | 30g protein | 6g carbs | 10g fat
Cooking Time: 15 minutes

Day 3

Breakfast: Greek Yogurt & Berry Parfait
Ingredients: 1 cup Greek yogurt, ½ cup granola, ½ cup mixed berries.
Instructions: Layer ingredients in a glass and serve.
Macros (per serving): 330 kcal | 20g protein | 36g carbs | 10g fat
Cooking Time: 10 minutes

Lunch: Chicken Caesar Salad
Ingredients: 2 cups romaine lettuce, 1 cup pre-cooked chicken, 2 tbsp Parmesan, 2 tbsp Caesar dressing.
Instructions: Toss everything together and serve.
Macros (per serving): 320 kcal | 33g protein | 8g carbs | 16g fat
Cooking Time: 10 minutes

Dinner: Shrimp & Veggie Stir-Fry
Ingredients: 8 oz shrimp, 1 cup frozen mixed veggies, 1 tbsp soy sauce.
Instructions: Sauté shrimp and veggies in soy sauce for 5 minutes.
Macros (per serving): 230 kcal | 34g protein | 6g carbs | 5g fat
Cooking Time: 10 minutes

Day 4

Breakfast: Chicken & Spinach Omelette
Ingredients: 1 cup pre-cooked chicken, 2 eggs, ½ cup chopped spinach.
Instructions: Whisk eggs, cook as an omelette, and fill with chicken and spinach.
Macros (per serving): 320 kcal | 34g protein | 2g carbs | 16g fat
Cooking Time: 10 minutes

Lunch: Mediterranean Chickpea Bowl
Ingredients: 1 cup cooked chickpeas, 1 cup cooked quinoa, ½ cup cucumber, 2 tbsp hummus.
Instructions: Combine all ingredients in a bowl and serve.
Macros (per serving): 390 kcal | 20g protein | 46g carbs | 8g fat
Cooking Time: 10 minutes

Dinner: Chicken & Asparagus Bake
Ingredients: 1 cup pre-cooked chicken, 1 bunch asparagus, 1 tbsp olive oil, 1 tsp garlic powder.
Instructions: Toss asparagus with olive oil and garlic, bake with chicken at 400°F for 10 minutes.
Macros (per serving): 300 kcal | 34g protein | 6g carbs | 12g fat
Cooking Time: 15 minutes 

Day 5

Breakfast: Egg & Sweet Potato Hash
Ingredients: 2 eggs, 1 diced sweet potato, 1 tbsp olive oil.
Instructions: Roast sweet potato at 425°F for 15 minutes, toss with eggs, and serve.
Macros (per serving): 300 kcal | 18g protein | 28g carbs | 14g fat
Cooking Time: 20 minutes

Lunch: Chicken Veggie Soup
Ingredients: 1 cup pre-cooked chicken, 1 cup frozen mixed veggies, 2 cups chicken broth.
Instructions: Heat broth, add veggies and chicken, and simmer for 10 minutes.
Macros (per serving): 200 kcal | 28g protein | 8g carbs | 4g fat
Cooking Time: 15 minutes

Dinner: Baked Cod with Quinoa
Ingredients: 6 oz cod, 1 cup pre-cooked quinoa, 1 tbsp olive oil, 1 tsp lemon juice.
Instructions: Bake cod at 375°F for 12 minutes, drizzle with lemon, and serve with quinoa.
Macros (per serving): 330 kcal | 36g protein | 28g carbs | 8g fat
Cooking Time: 20 minutes

Day 6

Breakfast: Veggie Scramble
Ingredients: 2 eggs, ½ cup diced bell peppers, ½ cup sautéed spinach.
Instructions: Sauté bell peppers and spinach, add eggs, and scramble until cooked.
Macros (per serving): 210 kcal | 18g protein | 5g carbs | 13g fat
Cooking Time: 10 minutes

Lunch: Chicken & Hummus Wrap
Ingredients: 1 cup pre-cooked chicken, 2 tbsp hummus, 1 cup mixed greens, 2 whole-grain tortillas.
Instructions: Spread hummus on tortillas, add greens and chicken, and wrap.
Macros (per serving): 400 kcal | 34g protein | 28g carbs | 14g fat
Cooking Time: 10 minutes

Dinner: Turkey Meatballs with Zucchini Noodles
Ingredients: 6 oz ground turkey, 1 cup spiralized zucchini, ½ cup marinara sauce.
Instructions: Form turkey into meatballs and bake at 400°F for 12 minutes. Sauté zucchini noodles, top with marinara and meatballs.
Macros (per serving): 290 kcal | 36g protein | 8g carbs | 12g fat
Cooking Time: 20 minutes

Day 7

Breakfast: Greek Yogurt & Almond Butter Bowl
Ingredients: 1 cup Greek yogurt, 1 tbsp almond butter, ½ cup mixed berries.
Instructions: Combine all ingredients in a bowl and serve.
Macros (per serving): 280 kcal | 22g protein | 18g carbs | 10g fat
Cooking Time: 5 minutes

Lunch: Mediterranean Tuna Salad
Ingredients: 1 can tuna (in water), 1 cup chopped cucumber, ½ cup cherry tomatoes, 1 tbsp olive oil, 2 tbsp hummus.
Instructions: Mix all ingredients in a bowl and serve.
Macros (per serving): 350 kcal | 32g protein | 10g carbs | 14g fat
Cooking Time: 10 minutes

Dinner: Chicken Tacos
Ingredients: 1 cup pre-cooked chicken, 4 small corn tortillas, ½ avocado, ½ cup shredded lettuce.
Instructions: Warm tortillas, fill with chicken, avocado, and lettuce.
Macros (per serving): 340 kcal | 32g protein | 24g carbs | 12g fat
Cooking Time: 10 minutes

 

Complete Grocery List

Here’s the full shopping list for your 7-day high-protein meal plan.

Proteins:

• 5 lbs pre-cooked chicken (about 13 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 salmon
• 6 oz shrimp
• 6 oz cod
• 6 oz ground turkey
• 1 can tuna (in water)
• 14 large eggs

Produce:

• 2 avocados
• 2 cups spinach
• 1 cup shredded lettuce
• 1 bunch asparagus
• 2 cups mixed greens
• ½ cup shredded carrots
• ½ cup cherry tomatoes
• 2 sweet potatoes
• 1 cup zucchini (or spiralized zucchini)
• ½ cup cucumber
• ½ cup diced bell peppers

Grains & Pantry:

• 2 cups pre-cooked quinoa
• 4 whole-grain tortillas
• 4 small corn tortillas
• 1 cup granola
• Olive oil
• Soy sauce
• Garlic powder
• 1 tbsp almond butter
• ½ cup marinara sauce

Dairy:

• 3 cups plain Greek yogurt
• ½ cup Parmesan cheese

Frozen/Convenience:

• 1 cup frozen mixed veggies
• 1 cup cauliflower rice

Other:

• 4 tbsp hummus
• 2 tbsp BBQ sauce
• 2 cups chicken broth

This 7-day meal plan offers plenty of variety, with chicken-based meals complemented by seafood, turkey, lentils, and plant-based proteins for a diverse, high-protein menu.