My-diet.ai Download on the App Store
Download on the App Store

High protein meal plan: 1,650 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

350 kcal
hummus46g | 109 kcal
whole wheat bread71g | 179 kcal
tomatoes197g | 35 kcal
cucumber180g | 27 kcal

Snack

150 kcal
hummus53g | 127 kcal
carrot Sticks57g | 23 kcal

Lunch

650 kcal
Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt650 kcal

Snack

150 kcal
cucumber114g | 17 kcal
hummus28g | 67 kcal
nonfat Greek yogurt111g | 66 kcal

Dinner

350 kcal
raw salmon
cucumber82g | 12 kcal
whole wheat bread52g | 131 kcal
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Tuesday

Breakfast

350 kcal
whole wheat bread57g | 143 kcal
ham45g | 65 kcal
boiled egg57g | 89 kcal
tomatoes191g | 34 kcal
cucumber127g | 19 kcal

Snack

150 kcal
nonfat Greek yogurt186g | 110 kcal
strawberries126g | 40 kcal

Lunch

650 kcal
Sopa de Lima with Turkey and Crisp Tortilla Strips650 kcal

Snack

150 kcal
blueberries123g | 70 kcal
sunflower seeds14g | 80 kcal

Dinner

350 kcal
firm tofu115g | 165 kcal
raw broccoli
dry white rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Wednesday

Breakfast

350 kcal
boiled egg79g | 122 kcal
whole wheat bread57g | 143 kcal
cheddar cheese17g | 68 kcal
tomatoes92g | 17 kcal

Snack

150 kcal
raw carrots119g | 49 kcal
cottage cheese103g | 101 kcal

Lunch

650 kcal
Brazilian Peanut Okra Chicken Stir Fry650 kcal

Snack

150 kcal
cottage cheese70g | 69 kcal
blueberries50g | 28 kcal
nonfat Greek yogurt90g | 53 kcal

Dinner

350 kcal
raw lean beef
raw carrots107g | 44 kcal
raw sweet potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Thursday

Breakfast

350 kcal
Strawberry banana smoothie bowl350 kcal
Ingredients and method
  • 197g nonfat Greek yogurt · 116 kcal
  • 117g banana · 104 kcal
  • 117g strawberries · 37 kcal
  • 16g almonds · 93 kcal
Blend the yogurt, banana, and strawberries until thick. Pour into a bowl and top with almonds.

Snack

150 kcal
banana86g | 76 kcal
almonds13g | 74 kcal

Lunch

650 kcal
Moroccan Shrimp and Tomato Tagine with Olives and Cumin650 kcal

Snack

150 kcal
walnuts16g | 106 kcal
apple85g | 44 kcal

Dinner

350 kcal
raw turkey breast
raw green beans
raw potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Friday

Breakfast

350 kcal
cottage cheese233g | 228 kcal
avocado52g | 83 kcal
tomatoes120g | 22 kcal
cucumber114g | 17 kcal

Snack

150 kcal
apple118g | 61 kcal
peanut butter15g | 89 kcal

Lunch

650 kcal
Shawarma Chicken Protein Bowl with Bulgur and Garlicky Yogurt Sauce650 kcal

Snack

150 kcal
nonfat Greek yogurt140g | 82 kcal
chia seeds14g | 68 kcal

Dinner

350 kcal
raw chicken breast
asparagus116g | 23 kcal
avocado59g | 95 kcal
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Saturday

Breakfast

350 kcal
cottage cheese212g | 208 kcal
mango124g | 74 kcal
almonds12g | 68 kcal

Snack

150 kcal
nonfat Greek yogurt186g | 110 kcal
strawberries126g | 40 kcal

Lunch

650 kcal
Shish Tawook Chicken with Garlic Yogurt and Toasted Flatbread650 kcal

Snack

150 kcal
cucumber171g | 26 kcal
cream cheese36g | 124 kcal

Dinner

350 kcal
tuna116g | 134 kcal
raw kale
dry quinoa
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Sunday

Breakfast

350 kcal
Banana oatmeal350 kcal
Ingredients and method
  • 52g oats · 198 kcal
  • 172g 2% milk · 86 kcal
  • 74g banana · 66 kcal
Cook the oats with milk until creamy. Top with sliced banana.

Snack

150 kcal
almonds16g | 93 kcal
apple110g | 57 kcal

Lunch

650 kcal
Mustard Dill Turkey Protein Bowl with Roasted Brussels and Rye Berries650 kcal

Snack

150 kcal
cucumber203g | 30 kcal
hummus51g | 120 kcal

Dinner

350 kcal
raw shrimp, peeled and deveined
raw spinach112g | 26 kcal
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650
Cooked weight Dry weight

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 1,650 kcal per day.