Introduction

High-protein diets support muscle growth, weight loss, and satiety. This 7-day plan includes breakfast, lunch, dinner, and snacks all hitting 30g+ protein per meal.

Steps

1

Day 1: Build Your Foundation

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Breakfast: Greek yogurt with berries and granola (30g protein). Lunch: Grilled chicken breast with quinoa (35g). Dinner: Salmon with sweet potato (40g). Snack: Protein shake (25g). Total: ~130g protein

2

Day 2: Vary Your Protein Sources

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Breakfast: Eggs with whole wheat toast (25g). Lunch: Turkey sandwich with Greek yogurt (32g). Dinner: Lean beef with broccoli (42g). Snack: Almonds and cottage cheese (20g). Total: ~120g protein

3

Day 3: Include Plant-Based Options

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Breakfast: Tofu scramble with veggies (28g). Lunch: Lentil soup with grilled chicken (30g). Dinner: Bean and rice burrito (35g). Snack: Protein bar (20g). Total: ~113g protein

4

Day 4: Seafood Focus

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Breakfast: Tuna salad with whole grain crackers (28g). Lunch: Shrimp stir-fry with brown rice (33g). Dinner: Baked cod with vegetables (38g). Snack: Greek yogurt (20g). Total: ~119g protein

5

Day 5: Poultry Variety

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Breakfast: Chicken breast scramble (32g). Lunch: Turkey meatballs with pasta (30g). Dinner: Roasted chicken thighs with sweet potato (40g). Snack: Protein shake (25g). Total: ~127g protein

6

Day 6: Mix & Match Day

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Breakfast: Cottage cheese with fruit (25g). Lunch: Beef and veggie stir-fry (35g). Dinner: Salmon burger (38g). Snack: Almonds and cheese (22g). Total: ~120g protein

7

Day 7: Repeat & Prepare for Next Week

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Follow your favorite day from the week. Use Sunday to meal prep for the next week. Cook proteins in bulk, portion vegetables, and prepare grains.

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