7-Day High Protein Meal Plan (2500-3000 Calories)
This high-protein meal plan is designed to meet the caloric needs of those aiming for 2500-3000 calories while providing essential nutrients to support training goals. Each day consists of meals and snacks with portion sizes, calorie values, and protein content.
Day 1
Breakfast: Avocado toast (2 slices whole grain bread, 1 avocado) - 550 calories, 15g protein, 50g carbohydrates, 30g fat
Snack: Greek yogurt with honey and mixed berries (300g) - 350 calories, 25g protein, 40g carbohydrates, 5g fat
Lunch: Grilled chicken breast (250g) with brown rice (200g) - 800 calories, 75g protein, 80g carbohydrates, 10g fat
Snack: Mixed nuts (100g) - 600 calories, 20g protein, 20g carbohydrates, 55g fat
Dinner: Baked salmon (200g) with steamed broccoli and sweet potato (200g) - 600 calories, 50g protein, 60g carbohydrates, 20g fat
Total Calories: 2950
Day 2
Breakfast: Protein smoothie (50g protein powder, 1 banana, 200ml almond milk) - 400 calories, 50g protein, 45g carbohydrates, 5g fat
Snack: Cottage cheese (300g) with pineapple - 290 calories, 30g protein, 30g carbohydrates, 6g fat
Lunch: Turkey wrap (150g turkey, whole wheat wrap, veggies) - 600 calories, 60g protein, 50g carbohydrates, 15g fat
Snack: Hard-boiled eggs (4 large) - 280 calories, 24g protein, 2g carbohydrates, 20g fat
Dinner: Stir-fried tofu (300g) with mixed vegetables and quinoa (150g) - 550 calories, 40g protein, 70g carbohydrates, 15g fat
Total Calories: 3120
Day 3
Breakfast: Oatmeal (150g) with almond butter (30g) and protein powder (30g) - 500 calories, 35g protein, 60g carbohydrates, 20g fat
Snack: Protein bar - 250 calories, 20g protein, 30g carbohydrates, 9g fat
Lunch: Beef stir-fry (200g) with brown rice (200g) - 700 calories, 60g protein, 80g carbohydrates, 20g fat
Snack: Greek yogurt (300g) - 200 calories, 20g protein, 15g carbohydrates, 0g fat
Dinner: Shrimp tacos (200g shrimp, corn tortillas, cabbage slaw) - 550 calories, 40g protein, 70g carbohydrates, 15g fat
Total Calories: 2250
Day 4
Breakfast: Chia seed pudding (100g chia seeds) with almond milk - 400 calories, 15g protein, 30g carbohydrates, 20g fat
Snack: Sliced turkey (200g) with hummus (100g) - 350 calories, 50g protein, 10g carbohydrates, 15g fat
Lunch: Grilled chicken Caesar salad (250g chicken, romaine, dressing) - 600 calories, 70g protein, 20g carbohydrates, 30g fat
Snack: Almonds (60g) - 350 calories, 12g protein, 15g carbohydrates, 30g fat
Dinner: Baked cod (300g) with roasted vegetables and quinoa (100g) - 600 calories, 55g protein, 50g carbohydrates, 18g fat
Total Calories: 2350
Day 5
Breakfast: Smoothie bowl with protein powder, mixed berries, and granola - 500 calories, 40g protein, 60g carbohydrates, 10g fat
Snack: Hard-boiled eggs (3) - 225 calories, 19g protein, 1g carbohydrate, 15g fat
Lunch: Lentil burger on whole grain bun with avocado - 700 calories, 40g protein, 70g carbohydrates, 30g fat
Snack: Greek yogurt (200g) with almonds - 300 calories, 20g protein, 25g carbohydrates, 15g fat
Dinner: Chicken tikka masala (300g) with basmati rice (200g) - 700 calories, 75g protein, 90g carbohydrates, 15g fat
Total Calories: 2450
Day 6
Breakfast: Scrambled eggs (5 large) with spinach and feta - 500 calories, 35g protein, 6g carbohydrates, 40g fat
Snack: Protein shake with almond milk - 250 calories, 30g protein, 10g carbohydrates, 10g fat
Lunch: Grilled steak (250g) with sweet potato fries (200g) - 800 calories, 70g protein, 90g carbohydrates, 30g fat
Snack: Mixed nuts (70g) - 400 calories, 12g protein, 14g carbohydrates, 36g fat
Dinner: Tofu curry (300g) with brown rice (200g) - 600 calories, 45g protein, 70g carbohydrates, 15g fat
Total Calories: 3100
Day 7
Breakfast: Pancakes (4, 200g) with maple syrup and berries - 600 calories, 15g protein, 90g carbohydrates, 15g fat
Snack: Cottage cheese (400g) with fruit - 300 calories, 30g protein, 35g carbohydrates, 5g fat
Lunch: Chicken breast (250g) with barley (200g) and asparagus - 800 calories, 75g protein, 75g carbohydrates, 20g fat
Snack: Trail mix (100g) - 500 calories, 15g protein, 60g carbohydrates, 30g fat
Dinner: Baked haddock (200g) with quinoa (150g) and vegetables - 600 calories, 55g protein, 50g carbohydrates, 18g fat
Total Calories: 2800
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 comprehensive approach to achieving high protein intake while aligning with a higher caloric target. Adjust portion sizes and ingredients according to your specific dietary requirements and preferences.