7-Day High Protein Meal Plan (2000-2500 Calories)This high-protein meal plan is designed to provide ample nutrients to support your training goals while accommodating a larger caloric intake. Each day includes meals and snacks with portion sizes, calorie values, and protein content.
Day 1
Breakfast: Scrambled eggs (400g) - 560 calories, 40g protein, 5g carbohydrates, 40g fat
Snack: Greek yogurt (300g) - 300 calories, 30g protein, 45g carbohydrates, 0g fat
Lunch: Grilled chicken breast (300g) - 500 calories, 94g protein, 0g carbohydrates, 11g fat
Snack: Almonds (60g) - 350 calories, 12g protein, 14g carbohydrates, 30g fat
Dinner: Quinoa (250g) with black beans (200g) - 600 calories, 35g protein, 100g carbohydrates, 10g fat
Total Calories: 2360
Day 2
Breakfast: Oatmeal (150g) with protein powder (40g) - 500 calories, 40g protein, 65g carbohydrates, 10g fat
Snack: Cottage cheese (350g) - 320 calories, 48g protein, 12g carbohydrates, 8g fat
Lunch: Salmon fillet (300g) - 600 calories, 78g protein, 0g carbohydrates, 30g fat
Snack: Hard-boiled eggs (4 large, 200g) - 300 calories, 24g protein, 2g carbohydrates, 20g fat
Dinner: Stir-fried tofu (300g) with mixed vegetables - 450 calories, 40g protein, 30g carbohydrates, 20g fat
Total Calories: 2170
Day 3
Breakfast: Smoothie with spinach (150g), banana (150g), and protein powder (40g) - 400 calories, 35g protein, 60g carbohydrates, 4g fat
Snack: Hard-boiled eggs (2) - 156 calories, 12g protein, 1g carbohydrate, 10g fat
Lunch: Grilled chicken salad (300g chicken, assorted greens) - 450 calories, 70g protein, 10g carbohydrates, 15g fat
Snack: Peanut butter (50g) with apple slices - 350 calories, 15g protein, 50g carbohydrates, 15g fat
Dinner: Lean beef (250g) with sweet potato (200g) - 550 calories, 70g protein, 50g carbohydrates, 15g fat
Total Calories: 1956
Day 4
Breakfast: Scrambled tofu (300g) - 300 calories, 40g protein, 6g carbohydrates, 12g fat
Snack: Mixed nuts (60g) - 400 calories, 12g protein, 20g carbohydrates, 35g fat
Lunch: Lentil soup (400g) - 320 calories, 26g protein, 48g carbohydrates, 8g fat
Snack: Greek yogurt (300g) - 300 calories, 30g protein, 45g carbohydrates, 0g fat
Dinner: Grilled shrimp (250g) - 350 calories, 65g protein, 0g carbohydrates, 4g fat
Total Calories: 1670
Day 5
Breakfast: Chia seed pudding (100g chia seeds) - 500 calories, 20g protein, 60g carbohydrates, 30g fat
Snack: Sliced turkey (200g) - 180 calories, 36g protein, 1g carbohydrate, 3g fat
Lunch: Chickpea salad (300g) - 470 calories, 22g protein, 70g carbohydrates, 15g fat
Snack: Cheese sticks (4) - 320 calories, 26g protein, 4g carbohydrates, 24g fat
Dinner: Baked cod (250g) - 300 calories, 55g protein, 0g carbohydrates, 7g fat
Total Calories: 1770
Day 6
Breakfast: Protein pancakes (4 pancakes, 200g) - 600 calories, 40g protein, 80g carbohydrates, 15g fat
Snack: Edamame (300g) - 330 calories, 30g protein, 30g carbohydrates, 12g fat
Lunch: Chicken salad (300g, mixed with low-cal dressing) - 500 calories, 90g protein, 10g carbohydrates, 15g fat
Snack: Carrot sticks (200g) - 80 calories, 2g protein, 20g carbohydrates, 0g fat
Dinner: Grilled tofu (300g) - 450 calories, 35g protein, 30g carbohydrates, 15g fat
Total Calories: 1960
Day 7
Breakfast: Overnight oats with protein powder (150g oats, 40g protein) - 500 calories, 40g protein, 75g carbohydrates, 8g fat
Snack: Hummus (150g) with vegetable sticks - 250 calories, 10g protein, 30g carbohydrates, 10g fat
Lunch: Baked chicken thigh (300g) - 450 calories, 90g protein, 0g carbohydrates, 15g fat
Snack: Greek yogurt (250g) - 200 calories, 25g protein, 25g carbohydrates, 0g fat
Dinner: Stir-fried vegetables with tofu (300g) - 400 calories, 35g protein, 30g carbohydrates, 15g fat
Total Calories: 1950
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 ensuring a balanced caloric intake. Adjust portion sizes and ingredients according to your specific dietary requirements and preferences.