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7 Day High Protein Meal Plan

The document outlines a 7-day high-protein meal plan featuring various meals for each day, including breakfast, snacks, lunch, dinner, and late-night options. Each day includes a mix of protein sources such as salmon, chicken, shrimp, and minced meat, along with vegetables, grains, and dairy. The plan emphasizes nutritious ingredients like oats, quinoa, and nuts to support a high-protein diet.

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Edwige Ed
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55 views2 pages

7 Day High Protein Meal Plan

The document outlines a 7-day high-protein meal plan featuring various meals for each day, including breakfast, snacks, lunch, dinner, and late-night options. Each day includes a mix of protein sources such as salmon, chicken, shrimp, and minced meat, along with vegetables, grains, and dairy. The plan emphasizes nutritious ingredients like oats, quinoa, and nuts to support a high-protein diet.

Uploaded by

Edwige Ed
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

7-Day High-Protein Meal Plan

Day 1

Meal 1 - 7:00 AM: Oats with chia, cacao, almond milk, almonds, and a spoon of yogurt.

Meal 2 - 10:00 AM: Yogurt with mixed nuts.

Meal 3 - 1:00 PM: Grilled salmon, quinoa, broccoli, carrots.

Meal 4 - 6:30 PM: Sweet potato slices with Edam cheese and tomato.

Meal 5 - 10:30 PM: Shrimp stir-fry with zucchini, peas, and carrots.

Meal 6 - 11:30 PM: Warm cow milk with chia and cacao.

Day 2

Meal 1 - 7:00 AM: Oatmeal with almond milk, yogurt, chia seeds, and nuts.

Meal 2 - 10:00 AM: Hard-boiled egg (if available) or cheese with a few almonds.

Meal 3 - 1:00 PM: Grilled chicken breast, sweet potato, and peas.

Meal 4 - 6:30 PM: Tomato and Edam cheese wrap.

Meal 5 - 10:30 PM: Minced meat (brisket) with zucchini and quinoa.

Meal 6 - 11:30 PM: Yogurt with cacao and a spoon of chia seeds.

Day 3

Meal 1 - 7:00 AM: Protein oats with cacao, almond milk, and almonds.

Meal 2 - 10:00 AM: Natural yogurt and a handful of nuts.

Meal 3 - 1:00 PM: Baked fish with carrots and quinoa.

Meal 4 - 6:30 PM: Boiled potato with Edam cheese.

Meal 5 - 10:30 PM: Shrimp sautéed with tomatoes and peas.

Meal 6 - 11:30 PM: Cow milk with chia seeds and cacao.

Day 4

Meal 1 - 7:00 AM: Oats + chia + yogurt + almond milk + cacao.

Meal 2 - 10:00 AM: Cheese cubes + nuts.

Meal 3 - 1:00 PM: Minced meat cooked with tomatoes and broccoli + quinoa.

Meal 4 - 6:30 PM: Baked sweet potato with a slice of cheese.

Meal 5 - 10:30 PM: Grilled chicken strips with sautéed zucchini and peas.
7-Day High-Protein Meal Plan

Meal 6 - 11:30 PM: Almond milk with cacao and nuts.

Day 5

Meal 1 - 7:00 AM: Oatmeal with chia, almond milk, cacao, and almonds.

Meal 2 - 10:00 AM: Yogurt and chopped nuts.

Meal 3 - 1:00 PM: Grilled salmon, sweet potato, and broccoli.

Meal 4 - 6:30 PM: Potato slices with Edam cheese and tomato.

Meal 5 - 10:30 PM: Stir-fried minced brisket with zucchini and quinoa.

Meal 6 - 11:30 PM: Cow milk and chia seeds.

Day 6

Meal 1 - 7:00 AM: Oats with yogurt, cacao, and almond milk.

Meal 2 - 10:00 AM: Boiled eggs and nuts (if eggs are added later).

Meal 3 - 1:00 PM: Shrimp and peas over quinoa.

Meal 4 - 6:30 PM: Sweet potato and tomato salad with cheese.

Meal 5 - 10:30 PM: Grilled fish with carrots and zucchini.

Meal 6 - 11:30 PM: Yogurt with cacao powder.

Day 7

Meal 1 - 7:00 AM: Chia and oat pudding with almond milk and cacao.

Meal 2 - 10:00 AM: Yogurt with almonds.

Meal 3 - 1:00 PM: Chicken stir-fry with quinoa and vegetables.

Meal 4 - 6:30 PM: Baked potato with Edam cheese.

Meal 5 - 10:30 PM: Minced meat and peas stew with broccoli.

Meal 6 - 11:30 PM: Cow milk with chia seeds.

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