7-Day High Protein Meal Plan (1500-2000 Calories)
This high-protein meal plan is tailored to provide essential nutrients while supporting your training goals. Each day consists of meals and snacks with portion sizes, calorie values, and protein content.
Day 1
Breakfast: Scrambled eggs (300g) - 420 calories, 30g protein, 5g carbohydrates, 30g fat
Snack: Greek yogurt (200g) - 200 calories, 20g protein, 30g carbohydrates, 0g fat
Lunch: Grilled chicken breast (250g) - 400 calories, 75g protein, 0g carbohydrates, 10g fat
Snack: Almonds (40g) - 230 calories, 8g protein, 8g carbohydrates, 20g fat
Dinner: Quinoa (200g) with black beans (150g) - 450 calories, 25g protein, 75g carbohydrates, 8g fat
Total Calories: 1920
Day 2
Breakfast: Oatmeal (100g) with protein powder (30g) - 400 calories, 35g protein, 50g carbohydrates, 8g fat
Snack: Cottage cheese (250g) - 240 calories, 32g protein, 10g carbohydrates, 6g fat
Lunch: Salmon fillet (200g) - 400 calories, 52g protein, 0g carbohydrates, 20g fat
Snack: Hard-boiled eggs (3 large, 150g) - 225 calories, 19g protein, 1g carbohydrate, 15g fat
Dinner: Stir-fried tofu (250g) with mixed vegetables - 350 calories, 35g protein, 30g carbohydrates, 15g fat
Total Calories: 1895
Day 3
Breakfast: Smoothie with spinach (100g), banana (100g), and protein powder (30g) - 300 calories, 30g protein, 40g carbohydrates, 3g fat
Snack: Hard-boiled eggs (2) - 156 calories, 12g protein, 1g carbohydrate, 10g fat
Lunch: Grilled chicken salad (250g chicken, assorted greens) - 350 calories, 60g protein, 10g carbohydrates, 15g fat
Snack: Peanut butter (30g) with apple slices - 210 calories, 8g protein, 30g carbohydrates, 10g fat
Dinner: Lean beef (200g) with sweet potato (150g) - 450 calories, 60g protein, 40g carbohydrates, 10g fat
Total Calories: 1466
Day 4
Breakfast: Scrambled tofu (200g) - 200 calories, 30g protein, 4g carbohydrates, 8g fat
Snack: Mixed nuts (40g) - 240 calories, 8g protein, 12g carbohydrates, 20g fat
Lunch: Lentil soup (300g) - 240 calories, 18g protein, 36g carbohydrates, 6g fat
Snack: Greek yogurt (200g) - 200 calories, 20g protein, 30g carbohydrates, 0g fat
Dinner: Grilled shrimp (200g) - 250 calories, 50g protein, 0g carbohydrates, 5g fat
Total Calories: 1120
Day 5
Breakfast: Chia seed pudding (50g chia seeds) - 250 calories, 10g protein, 30g carbohydrates, 15g fat
Snack: Sliced turkey (150g) - 135 calories, 25g protein, 1g carbohydrate, 3g fat
Lunch: Chickpea salad (250g) - 320 calories, 15g protein, 45g carbohydrates, 10g fat
Snack: Cheese sticks (3) - 240 calories, 20g protein, 3g carbohydrates, 18g fat
Dinner: Baked cod (200g) - 240 calories, 45g protein, 0g carbohydrates, 5g fat
Total Calories: 1185
Day 6
Breakfast: Protein pancakes (3 pancakes, 150g) - 400 calories, 30g protein, 50g carbohydrates, 9g fat
Snack: Edamame (200g) - 220 calories, 20g protein, 20g carbohydrates, 8g fat
Lunch: Chicken salad (250g, mixed with low-cal dressing) - 350 calories, 65g protein, 10g carbohydrates, 10g fat
Snack: Carrot sticks (150g) - 60 calories, 1g protein, 15g carbohydrates, 0g fat
Dinner: Grilled tofu (200g) - 300 calories, 25g protein, 20g carbohydrates, 15g fat
Total Calories: 1350
Day 7
Breakfast: Overnight oats with protein powder (100g oats, 30g protein) - 400 calories, 30g protein, 60g carbohydrates, 6g fat
Snack: Hummus (100g) with vegetable sticks - 150 calories, 5g protein, 18g carbohydrates, 8g fat
Lunch: Baked chicken thigh (200g) - 350 calories, 60g protein, 0g carbohydrates, 10g fat
Snack: Greek yogurt (150g) - 120 calories, 15g protein, 10g carbohydrates, 0g fat
Dinner: Stir-fried vegetables with tofu (250g) - 300 calories, 30g protein, 30g carbohydrates, 12g fat
Total Calories: 1320
Swappable Options:
- Protein Sources: Chicken, Turkey, Fish, Tofu, Edamame, Beans, Lentils
- Carbohydrates: Quinoa, Oats, Sweet Potato, Brown Rice
- Snacks: Nuts, Greek Yogurt, Cottage Cheese, Protein Bars
This meal plan provides a robust approach to achieving high protein intake while maintaining a balanced caloric intake. Adjust portion sizes and ingredients according to your specific dietary requirements and preferences.