High protein meal plan: 1,200 kcal per day

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Daily calories 1,200 kcal

Monday

hummus33g | 78 kcal

whole wheat bread51g | 128 kcal

tomatoes141g | 25 kcal

cucumber129g | 19 kcal

hummus36g | 84 kcal

carrot Sticks38g | 16 kcal

Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt500 kcal

cucumber76g | 11 kcal

hummus19g | 45 kcal

nonfat Greek yogurt74g | 44 kcal

raw salmon

cucumber59g | 9 kcal

whole wheat bread37g | 93 kcal

olive oil (for cooking)4g | 32 kcal

Tuesday

whole wheat bread40g | 101 kcal

ham32g | 47 kcal

boiled egg41g | 63 kcal

tomatoes136g | 25 kcal

cucumber91g | 14 kcal

nonfat Greek yogurt124g | 73 kcal

strawberries84g | 27 kcal

Sopa de Lima with Turkey and Crisp Tortilla Strips500 kcal

blueberries82g | 47 kcal

sunflower seeds9g | 53 kcal

firm tofu81g | 117 kcal

raw broccoli

dry white rice

olive oil (for cooking)4g | 32 kcal

Wednesday

boiled egg56g | 87 kcal

whole wheat bread41g | 102 kcal

cheddar cheese12g | 49 kcal

tomatoes66g | 12 kcal

raw carrots79g | 32 kcal

cottage cheese69g | 68 kcal

Brazilian Peanut Okra Chicken Stir Fry500 kcal

cottage cheese47g | 46 kcal

blueberries33g | 19 kcal

nonfat Greek yogurt60g | 35 kcal

raw lean beef

raw carrots77g | 31 kcal

raw sweet potatoes

olive oil (for cooking)4g | 32 kcal

Thursday

Strawberry banana smoothie bowl250 kcal

Ingredients and method

141g nonfat Greek yogurt · 83 kcal
83g banana · 74 kcal
83g strawberries · 27 kcal
11g almonds · 66 kcal

Blend the yogurt, banana, and strawberries until thick. Pour into a bowl and top with almonds.

banana57g | 51 kcal

almonds9g | 49 kcal

Moroccan Shrimp and Tomato Tagine with Olives and Cumin500 kcal

walnuts11g | 71 kcal

apple56g | 29 kcal

raw turkey breast

raw green beans

raw potatoes

olive oil (for cooking)4g | 32 kcal

Friday

cottage cheese167g | 164 kcal

avocado37g | 59 kcal

tomatoes86g | 15 kcal

cucumber81g | 12 kcal

apple79g | 41 kcal

peanut butter10g | 59 kcal

Shawarma Chicken Protein Bowl with Bulgur and Garlicky Yogurt Sauce500 kcal

nonfat Greek yogurt93g | 55 kcal

chia seeds9g | 45 kcal

raw chicken breast

asparagus83g | 17 kcal

avocado42g | 68 kcal

olive oil (for cooking)4g | 32 kcal

Saturday

cottage cheese151g | 148 kcal

mango88g | 53 kcal

almonds8g | 49 kcal

nonfat Greek yogurt124g | 73 kcal

strawberries84g | 27 kcal

Shish Tawook Chicken with Garlic Yogurt and Toasted Flatbread500 kcal

cucumber114g | 17 kcal

cream cheese24g | 83 kcal

tuna82g | 95 kcal

raw kale

dry quinoa

olive oil (for cooking)4g | 32 kcal

Sunday

Banana oatmeal250 kcal

Ingredients and method

37g oats · 142 kcal
123g 2% milk · 61 kcal
53g banana · 47 kcal

Cook the oats with milk until creamy. Top with sliced banana.

almonds11g | 62 kcal

apple74g | 38 kcal

Mustard Dill Turkey Protein Bowl with Roasted Brussels and Rye Berries500 kcal

cucumber135g | 20 kcal

hummus34g | 80 kcal

raw shrimp, peeled and deveined

raw spinach80g | 18 kcal

dry brown rice

olive oil (for cooking)4g | 32 kcal

Plan a protein-focused week with chicken, turkey, fish, eggs, and dairy. Each day combines linked lunch recipes with portioned breakfasts, snacks, and dinners.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.

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High protein meal plan: 1,200 kcal per day

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