High Protein 7-Day Plan
Balanced, protein-forward dinners with simple prep.
A week of high-protein meals designed for busy days and steady energy. Each recipe keeps prep simple while prioritizing hearty portions, so you feel fueled without spending the whole night in the kitchen. You’ll get a mix of protein-forward classics and lighter options to keep the week balanced.
Why it works: the menu leans on familiar flavors, repeats core ingredients to cut grocery costs, and keeps cook times manageable. You can batch-prep staples like rice or chopped veg on day one, then reuse them across the week for faster assembly.
Sunday
Crisp Korean-style chicken in a sweet-spicy glaze served over rice for a high-protein meal prep bowl with balanced portions.
Monday
Crisp baked chicken tenders with a sticky honey garlic glaze for a high- protein dinner or meal prep option with balanced portions.
Tuesday
Roast chicken, high-protein pasta, and a lighter Caesar dressing make this filling salad ideal for meal prep lunches and balanced high-protein dinners.
Wednesday
High-protein gochujang tuna pasta bake with cottage cheese and cheddar. A creamy, spicy 30-minute main with practical meal-prep potential.
Thursday
High-protein butternut squash feta pasta with cottage cheese and spinach. A creamy roasted sauce with balanced macros and practical weeknight prep.
Friday
Roasted tomato basil soup blended with cottage cheese and bone broth for a creamy, high-protein bowl that is meal-prep friendly and satisfying.
Saturday
Easy one-pan high protein burritos with lean beef, veggies, eggs, and cheese. Perfect for meal prep with 50g protein per burrito.