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Struggling to hit your protein goal? This 7-day meal plan gives you variety, satisfaction, and around 150g of protein per day. From vegan to craving days, there’s an option for anyone. Also if you don’t have protein powder!
Last week I made an Instagram poll on your struggles with eating healthy. Lack of ideas, time and cravings were the main topics. Looking for ways to help you, I came up with this high protein meal plan.
Each day has around 2,000 calories and 150g of protein. But remember, these are just estimates. Exact values will depend on your portion sizes, and everyone has different energy needs. Use this meal plan as inspiration, adjusting portions as needed.
Day 1 • no protein powder
Yes, you can still eat 150 g of protein in a day without protein powder. The key is using natural sources like Greek yogurt, cottage cheese, eggs, fish, and chicken.
Meal plan
- Breakfast: egg white pancakes, banana, peanut butter.
- Snack: frozen yogurt bars, blueberries.
- Lunch: tortilla quiche bake, more cottage cheese, cucumber tomato salad.
- Snack: rice cakes, cottage cheese, olive oil, cherry tomatoes.
- Dinner: Tuscan chicken pasta.
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your individual needs.
| Calories | Protein |
|---|---|
| 2,022 kcal | 158 g |
Recipes
Breakfast
Fluffy egg white pancakes served with a sliced banana and peanut butter. What a delicious start to the day!
Morning snack
Load up on protein and nutrients with frozen yogurt bars and fresh blueberries.
Lunch
Pair a healthy tortilla quiche with vegetables. It’s a quick and healthy lunch packed with flavors.
Dinner
Dinnertime! Treat yourself with a macro-friendly comfort food: creamy Tuscan chicken pasta.
Day 2 • vegetarian
Reaching your protein goals without eating meat or fish is simple. In your meals, just amp up Greek yogurt, cottage cheese, eggs, legumes and tofu.
Meal plan
- Breakfast: Greek yogurt pancakes, banana, blueberries.
- Snack: egg white bites, celery sticks, cherry tomatoes.
- Lunch: high protein pasta salad, hard boiled eggs.
- Snack: homemade protein pudding, apple.
- Dinner: crispy baked tofu, baked potato wedges, roasted vegetables of choice.
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your personal needs.
| Calories | Protein |
|---|---|
| 1,980 kcal | 152 g |
Recipes
Breakfast
Start your day with a stack of fluffy Greek yogurt pancakes. They’re so delicious with banana and blueberries on top!
Lunch
Lunch break? Enjoy a serving of high protein pasta salad. My tip is to make it ahead and keep in the fridge, ready to serve.
Afternoon snack
Time to get rid of those sugar cravings. Make a bowl of homemade protein pudding!
Dinner
Treat yourself with crispy baked tofu and a serving of low calorie fries! It tastes like fast food, but healthy and high protein.
Day 3 • vegan
Need to eat more protein on a vegan diet? Next time you do the groceries, stock up on tofu, tempeh, beans, legumes and plant protein powder. Today’s plan will give you plenty of ideas to eat 150 g of protein as a vegan.
Meal plan
- Breakfast: protein oatmeal, sliced banana, sliced strawberries, almond butter.
- Snack: homemade protein bar, apple.
- Lunch: basmati rice, tofu stir fry, steamed broccoli, sesame seeds.
- Snack: dairy-free cottage cheese, blueberries, chopped walnuts.
- Dinner: chickpeas, seitan, avocado, broccoli.
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your personal needs.
| Calories | Protein |
|---|---|
| 2,100 kcal | 145 g |
Recipes
Breakfast
Grab your favorite protein powder, because protein oatmeal is on the menu! So delicious with toppings.
Morning snack
Before you get too hungry, snack on an apple and an homemade protein bar.
Lunch
Today’s lunch will taste like Chinese takeaway! Load a bowl of basmati with tofu stir fry, steamed broccoli and a sprinkle of sesame seeds.
Afternoon snack
Did you know you can make dairy-free cottage cheese at home? It’s packed with protein and perfect for sweet or savory pairings.
Day 4 • low carb
Whether you eat keto or just low carb, today’s menu is packed with protein and flavor. You’ll find eggs, cottage cheese, tuna and chicken!
Meal plan
- Breakfast: cottage cheese flatbread, turkey ham, lettuce and tomatoes.
- Snack: cucumber tuna boats.
- Lunch: tortilla quiche bake (made with low carb wrap), air fryer broccoli or vegetables of choice.
- Snack: cottage cheese chocolate mousse, walnuts, blueberries.
- Dinner: grilled chicken breast, avocado, roasted cauliflower, baked pumpkin
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your personal needs.
| Calories | Protein |
|---|---|
| 2,050 kcal | 158 g |
Recipes
Breakfast
Load up on protein with a cottage cheese flatbread! You can have fun filling it with your favorite foods.
Morning snack
Time to get your protein in! Snack on those tuna cucumber boats. They’re quick, easy and so refreshing.
Lunch
Want something quick and satisfying? Grab a (low carb) tortilla, some eggs, and make a tortilla quiche bake.
Afternoon snack
Satisfy your sugar cravings low carb with chocolate cottage cheese mousse. It’s packed with protein and nutrients.
Day 5 • cravings day
Always craving sweets and junk food? In today’s menu, you’ll be making all your favorite comfort foods high protein. In total, you’ll get about 150 g of protein and 2,200 calories.
Meal plan
- Breakfast: protein pancakes, banana, blueberries, peanut butter.
- Snack: cottage cheese queso, air fryer tortilla chips.
- Lunch: chicken taquitos, mixed salad of lettuce and tomatoes.
- Snack: homemade protein ice cream, apple.
- Dinner: homemade protein pizza, steamed broccoli.
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your personal needs.
| Calories | Protein |
|---|---|
| 2,200 kcal | 157 g |
Recipes
Breakfast
Cravings pancakes? Start your day with a stack of these 4 ingredient protein pancakes.
Morning snack
Want something spicy? Enjoy a bowl of cottage cheese queso with crispy air fryer tortilla chips.
Lunch
Today’s lunch is Mexican inspired! Load on protein and get satisfied with some chicken taquitos.
Afternoon snack
If you always want something sweet in the afternoon, try this homemade protein ice cream! It’s so quick and easy to make, without ice cream machine.
Dinner
Pizza tonight? Yes, but let’s make it healthy and high protein. You’ll love it with meaty toppings, veggies, or simple like Margherita.
Day 6 • quick & easy
No time to cook? Today’s meal plan will give you protein-packed recipes that require little time and effort. So you eat healthy also when busy or in a rush.
Meal plan
- Breakfast: protein overnight oats, sliced banana, chopped almonds.
- Snack: homemade protein balls, apple.
- Lunch: healthy sandwich filled with avocado, chicken breast, slices tomatoes and cottage cheese dip (as spread).
- Snack: homemade protein yogurt, strawberries, dark chocolate.
- Dinner: air fryer frozen salmon, cooked potatoes, steamed broccoli.
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your personal needs.
| Calories | Protein |
|---|---|
| 1,950 kcal | 149 g |
Recipes
Breakfast
No time to cook breakfast? Make these protein overnight oats the day before, and in the morning serve with your favorite toppings.
Morning snack
Before your energy crashes, snack on these homemade protein balls. They’re so handy and delicious.
Afternoon snack
Why buying protein yogurt? Make your own in just 2 minutes, then serve with sliced strawberries.
Dinner
As you get home, put frozen salmon in the air fryer while showering and getting ready. You can serve it with leftover potatoes, rice, and your favorite vegetables.
Day 7 • gluten-free
Good news! Most protein sources are already gluten-free, so you don’t need to worry. Just pair your protein with gluten-free starches. Quinoa, gluten-free oats, sweet potatoes, corn and rice are great options.
Meal plan
- Breakfast: cottage cheese pancakes, strawberries, honey.
- Snack: protein granola bar, pear.
- Lunch: quinoa, canned tuna (in water), avocado, steamed broccoli.
- Snack: rice cakes, cottage cheese, turkey ham, avocado, cherry tomatoes.
- Dinner: lentil salad, hard boiled eggs, roasted zucchini and eggplant.
Approximate daily macros
Nutritional values are approximate and vary by portion size. Adjust up or down based on your personal needs.
| Calories | Protein |
|---|---|
| 2,100 kcal | 143 g |
Recipes
Breakfast
Grab some cottage cheese and gluten-free rolled oats. This morning we’re having cottage cheese pancakes.
Morning snack
Instead of buying sugary granola bars, make your own. They’re a delicious way to get in more protein and satisfy your cravings.
Dinner
If you’re a fan of legumes, you will love this simple lentil salad! It’s packed with plant protein, gluten-free and perfect for meal prepping.
