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
Crispy Korean-style popcorn chicken coated in a sweet-spicy glaze and served over sticky rice. Packed with 50g protein per serving — perfect for meal prep, fat loss, and muscle gain.
Monday
Crispy chicken tenders coated in a honey garlic glaze—high in protein and perfect for meal prep or post-gym meals. Only 182 calories each!
Tuesday
Juicy roasted chicken, low-carb high-protein pasta, and a creamy yogurt Caesar dressing—this protein-packed salad keeps you full, fueled, and satisfied.
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.