High protein meal plan: 2,000 kcal per day

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Daily calories 2,000 kcal

Monday

hummus53g | 124 kcal

whole wheat bread81g | 205 kcal

tomatoes225g | 40 kcal

cucumber206g | 31 kcal

hummus71g | 169 kcal

carrot Sticks76g | 31 kcal

Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt800 kcal

cucumber152g | 23 kcal

hummus38g | 90 kcal

nonfat Greek yogurt148g | 87 kcal

raw salmon

cucumber94g | 14 kcal

whole wheat bread59g | 149 kcal

olive oil (for cooking)6g | 50 kcal

Tuesday

whole wheat bread65g | 163 kcal

ham51g | 75 kcal

boiled egg65g | 101 kcal

tomatoes218g | 39 kcal

cucumber145g | 22 kcal

nonfat Greek yogurt248g | 146 kcal

strawberries167g | 54 kcal

Sopa de Lima with Turkey and Crisp Tortilla Strips800 kcal

blueberries164g | 93 kcal

sunflower seeds18g | 107 kcal

firm tofu131g | 188 kcal

raw broccoli

dry white rice

olive oil (for cooking)6g | 50 kcal

Wednesday

boiled egg90g | 140 kcal

whole wheat bread65g | 163 kcal

cheddar cheese19g | 78 kcal

tomatoes105g | 19 kcal

raw carrots158g | 65 kcal

cottage cheese138g | 135 kcal

Brazilian Peanut Okra Chicken Stir Fry800 kcal

cottage cheese93g | 91 kcal

blueberries66g | 38 kcal

nonfat Greek yogurt120g | 71 kcal

raw lean beef

raw carrots123g | 50 kcal

raw sweet potatoes

olive oil (for cooking)6g | 50 kcal

Thursday

Strawberry banana smoothie bowl400 kcal

Ingredients and method

224g nonfat Greek yogurt · 132 kcal
133g banana · 119 kcal
133g strawberries · 43 kcal
18g almonds · 106 kcal

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

banana114g | 102 kcal

almonds17g | 98 kcal

Moroccan Shrimp and Tomato Tagine with Olives and Cumin800 kcal

walnuts22g | 141 kcal

apple113g | 59 kcal

raw turkey breast

raw green beans

raw potatoes

olive oil (for cooking)6g | 50 kcal

Friday

cottage cheese266g | 261 kcal

avocado59g | 95 kcal

tomatoes137g | 25 kcal

cucumber130g | 19 kcal

apple158g | 82 kcal

peanut butter20g | 118 kcal

Shawarma Chicken Protein Bowl with Bulgur and Garlicky Yogurt Sauce800 kcal

nonfat Greek yogurt186g | 110 kcal

chia seeds19g | 90 kcal

raw chicken breast

asparagus133g | 27 kcal

avocado68g | 108 kcal

olive oil (for cooking)6g | 50 kcal

Saturday

cottage cheese242g | 237 kcal

mango141g | 85 kcal

almonds14g | 78 kcal

nonfat Greek yogurt248g | 146 kcal

strawberries167g | 54 kcal

Shish Tawook Chicken with Garlic Yogurt and Toasted Flatbread800 kcal

cucumber228g | 34 kcal

cream cheese47g | 166 kcal

tuna132g | 153 kcal

raw kale

dry quinoa

olive oil (for cooking)6g | 50 kcal

Sunday

Banana oatmeal400 kcal

Ingredients and method

60g oats · 227 kcal
197g 2% milk · 98 kcal
84g banana · 75 kcal

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

almonds21g | 124 kcal

apple147g | 76 kcal

Mustard Dill Turkey Protein Bowl with Roasted Brussels and Rye Berries800 kcal

cucumber270g | 41 kcal

hummus67g | 159 kcal

raw shrimp, peeled and deveined

raw spinach128g | 30 kcal

dry brown rice

olive oil (for cooking)6g | 50 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 2,000 kcal per day.

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High protein meal plan: 2,000 kcal per day

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