High Protein Meal Plan for 1 Week

There are some myths going around that speak about how high protein meals aren’t good for the body and how it can turn food into fat quickly etc. But, here’s the truth!

Protein is very essential for the body and is one of the major macronutrients that should be part of one’s daily diet. The other two are carbohydrates and fat.

High Protein Meal Plan for 1 Week

The body naturally stores carbohydrates and fats, but cannot store protein. Thus, protein has to be had on a daily basis.

So, right here in this article, I will give you an idea about what a good high protein meal plan for a week should look like, for both vegetarians and non-vegetarians! Check it out below.

High Protein Meal Plan for 1 Week

Vegetarian High Protein 1 Week Meal Plan

Monday

Breakfast: 6 egg whites, ½ cup oatmeal (made with water, seasoned with salt and cinnamon), 2 tbsp chopped walnuts

Lunch: 6 ounces diced tofu, 2 slices whole wheat bread, 2 tbsp hummus, 1 slice tomato and 2 lettuce leaves (seasoned with salt and pepper), 1 string cheese

Snack: 36 grams plant-based protein powder mixed in coffee, 1 medium sized apple

Dinner: 170 grams diced tofu, 1 cup cooked brown rice, 1 tbsp whipped butter, 1 cup green beans

Tuesday

Breakfast: Vanilla blackberry overnight oats (1/3 cup rolled oats, 1/3 cup milk of choice, 1 scoop vanilla plant-based protein powder, 1 tbsp chia seeds, 1 tsp maple syrup, ¼ tsp vanilla extra, salt to taste, ¼ cup freshly chopped blackberries).

Lunch: 170 grams diced tofu, 1 cup cooked brown rice, 1 tbsp whipped butter, 1 cup green beans

Snack: 8 ounces non-fat Greek yogurt (unflavoured), 1 ounce almonds, ¼ cup fresh blueberries

Dinner: 8 ounces diced tofu, 1 medium baked sweet potato, 14 asparagus sticks

Wednesday

Breakfast: 6 ounces non-fat Greek yogurt (unflavoured), 1 ounce chopped walnuts, 1 tsp flaxseeds, 1 tsp honey, ¼ cup cooked quinoa, ¼ cup fresh berries (of choice)

Lunch: 8 ounce diced tofu, 1 cup cooked brown rice, 1 tbsp olive oil, 1 cup streamed veggies (of choice)

Snack: 6 ounces cottage cheese (4%), ¼ cup chopped pineapple, 1 ounce cashewnuts

Dinner: 8 ounces diced tofu, 1 medium baked sweet potato, 14 asparagus sticks

Thursday

Breakfast: 6 egg whites, 2 rice cakes, 2 tbsp nut whipped butter, ½ medium sized grapefruit

Lunch: 1 cup cooked quinoa, 6 ounces diced tofu, 2 tbsp crumbled feta cheese, 1 tbsp chopped cucumber, 1 tbsp chopped tomatoes

Snack: 8 ounces non-fat Greek yogurt (unflavoured), 1 tbsp nut whipped butter, ½ cup sliced strawberries (or raspberries)

Dinner: 8 ounces diced tofu, 1 cup cooked brown rice, 1 tbsp whipped butter, 1 cup green beans

Friday

Breakfast: 6 egg whites, ½ cup oatmeal (made with water, seasoned with salt and cinnamon), ½ medium sized grapefruit

Lunch: 1 low-calorie whole wheat wrap, 6 slices meatless deli turkey meat, 1 slice provolone cheese, 1 tbsp olive oil mayonnaise, 1 cup sliced veggies, ¼ cup hummus

Snack: 2 rice cakes, ¼ cup ricotta cheese, ½ cup sliced strawberries, 1 scoop plant-based protein powder mixed in water

Dinner: Tofu enchiladas

Saturday

Breakfast: Vanilla blackberry overnight oats (1/3 cup rolled oats, 1/3 cup milk of choice, 1 scoop vanilla plant-based protein powder, 1 tbsp chia seeds, 1 tsp maple syrup, ¼ tsp vanilla extra, salt to taste, ¼ cup freshly chopped blackberries), ½ medium grapefruit

Lunch: 8 ounces diced tofu, ¾ cup cooked brown rice, ¼ cup black beans, ¼ cup guacamole, ¼ cup sautéed peppers and onions, ¼ low-fat shredded Mexican cheese, ¼ cup shredded lettuce, 1 tbsp chopped tomatoes, 1-2 tbsp salsa sauce

Snack: 1.5 scoops plant-based protein powder mixed with coffee (or water)

Dinner: Tofu enchiladas

Sunday

Breakfast: Vanilla blackberry overnight oats (1/3 cup rolled oats, 1/3 cup milk of choice, 1 scoop vanilla plant-based protein powder, 1 tbsp chia seeds, 1 tsp maple syrup, ¼ tsp vanilla extra, salt to taste, ¼ cup freshly chopped blackberries)

Lunch: Tofu enchiladas

Snack: Smoothie (1 scoop plant-based protein powder, ½ cup non-fat milk, 1 medium sized chopped frozen banana, 1 tbsp nut butter, 1 tsp flaxseeds)

Dinner: Cilantro Lime Mango Quinoa Bowl (½ cup cooked quinoa, ½ cup chickpeas, 4 ounces diced tofu, ½ diced avocado, ¼ cup diced mango, ¼ diced small onion, ¼ cup black beans, salt and pepper to taste, 1 tbsp freshly chopped cilantro, 1 tbsp olive oil, 1 tbsp lime juice)

Non-Vegetarian High Protein 1 Week Meal Plan

Monday

Breakfast: 6 egg whites, ½ cup oatmeal (made with water, seasoned with salt and cinnamon), 2 tbsp chopped walnuts

Lunch: 115 grams grilled chicken, 2 slices whole wheat bread, 2 tbsp hummus, 1 slice tomato, 2 lettuce leaves seasoned with salt and pepper, along with 1 strong cheese

Snack: 36 grams protein powder mixed in coffee, 1 medium sized apple

Dinner: 170 grams grilled chicken, 1 cup cooked brown rice, 1 tbsp whipped butter, 1 cup green beans

Tuesday

Breakfast: 2 slices toasted whole wheat bread, 3 eggs (made as per choice) and seasoned with salt and pepper, ½ medium grapefruit

Lunch: 170 grams grilled chicken, 1 cup cooked brown rice, 1 tbsp whipped butter, 1 cup green beans

Snack: 8 ounces non-fat Greek yogurt (unflavoured), 1 ounce almonds, ¼ cup fresh blueberries

Dinner: 4 ounces baked/broiled salmon, 1 medium baked sweet potato, 14 asparagus sticks

Wednesday

Breakfast: 6 ounces non-fat Greek yogurt (unflavoured), 1 ounce chopped walnuts, 1 tsp flaxseeds, 1 tsp honey, ¼ cup cooked quinoa, ¼ cup fresh berries (of choice)

Lunch: 115 grams tuna, 1 cup cooked brown rice, 1 tbsp olive oil, 1 cup streamed veggies (of choice)

Snack: 6 ounces cottage cheese (4%), ¼ cup chopped pineapple, 1 ounce cashewnuts

Dinner: 4 ounces baked/broiled salmon, 1 medium baked sweet potato, 14 asparagus sticks

Thursday

Breakfast: 6 egg whites, 2 rice cakes, 2 tbsp nut whipped butter, ½ medium sized grapefruit

Lunch: 1 cup cooked quinoa, 4 ounces diced grilled chicken breast, 2 tbsp crumbled feta cheese, 1 tbsp chopped cucumber, 1 tbsp chopped tomatoes

Snack: 8 ounces non-fat Greek yogurt (unflavoured), 1 tbsp nut whipped butter, ½ cup sliced strawberries (or raspberries)

Dinner: 6 ounces grilled chicken, 1 cup cooked brown rice, 1 tbsp whipped butter, 1 cup green beans

Friday

Breakfast: 6 egg whites, ½ cup oatmeal (made with water, seasoned with salt and cinnamon), ½ medium sized grapefruit

Lunch: 1 low-calorie whole wheat wrap, 4 slices turkey meat, 1 slice provolone cheese, 1 tbsp olive oil mayonnaise, 1 cup sliced veggies, ¼ cup hummus

Snack: 2 rice cakes, ¼ cup ricotta cheese, ½ cup sliced strawberries, 1 scoop protein powder mixed in water

Dinner: Chicken enchiladas

Saturday

Breakfast: 4 scrambled eggs, 2 slices turkey bacon, 2 slices toasted whole wheat bread, ½ cup fresh fruit (of choice)

Lunch: 4 ounces grilled chicken breast, ¾ cup cooked brown rice, ¼ cup black beans, ¼ cup guacamole, ¼ cup sautéed peppers and onions, ¼ low-fat shredded Mexican cheese, ¼ cup shredded lettuce, 1 tbsp chopped tomatoes, 1-2 tbsp salsa sauce

Snack: 1.5 scoops protein powder mixed with coffee (or water)

Dinner: Chicken enchiladas

Sunday

Breakfast: Overnight oats (1/2 cup oats, ½ cup unflavoured Greek yogurt, 1 scoop protein powder, sprinkle of salt and cinnamon, 1 ounce chopped walnuts or almonds, 2 tbsp mixed berries (of choice)).

Lunch: Chicken enchiladas

Snack: Smoothie (1 scoop protein powder, ½ cup non-fat milk, 1 medium sized chopped frozen banana, 1 tbsp nut butter, 1 tsp flaxseeds).

Dinner: Sheet-pan roasted turkey breast