Balanced 7-day high-protein plan with 20–40 min meals using lean proteins, grains, vegetables, and simple prep tips.
# What You’ll Need:
→ Proteins
01 - 1.5 kg boneless, skinless chicken breast
02 - 1 kg lean ground turkey
03 - 1.2 kg salmon fillets
04 - 12 large eggs
05 - 800 g Greek yogurt (unsweetened, low-fat)
06 - 500 g cottage cheese
07 - 300 g canned tuna in water
08 - 600 g firm tofu
09 - 1 kg cooked lentils
→ Grains & Legumes
10 - 1.2 kg cooked brown rice
11 - 600 g quinoa
12 - 600 g chickpeas (cooked or canned, drained)
→ Vegetables
13 - 2 heads broccoli
14 - 2 heads cauliflower
15 - 500 g spinach
16 - 1 kg assorted bell peppers
17 - 4 medium zucchinis
18 - 4 avocados
→ Other
19 - 300 g rolled oats
20 - 200 g nuts (almonds, walnuts)
21 - 300 g mixed berries (fresh or frozen)
22 - 2 lemons
23 - Olive oil, for cooking
24 - Salt & pepper, to taste
25 - Herbs and spices: garlic, paprika, cumin, oregano, chili flakes, basil
# How to Make It:
01 - Breakfast: Greek yogurt with mixed berries, chia seeds, and a handful of nuts; Lunch: Grilled chicken breast with brown rice and steamed broccoli; Dinner: Baked salmon with roasted peppers and quinoa
02 - Breakfast: Scrambled eggs with spinach and tomatoes; Lunch: Turkey chili with kidney beans and mixed vegetables; Dinner: Tofu stir-fry with bell peppers, zucchini, and brown rice
03 - Breakfast: Cottage cheese with sliced avocado and whole grain toast; Lunch: Tuna salad with chickpeas, cucumber, and lemon vinaigrette; Dinner: Grilled chicken with cauliflower mash and sautéed spinach
04 - Breakfast: Protein oatmeal (oats, Greek yogurt, berries, walnuts); Lunch: Salmon bowl with quinoa, roasted broccoli, and avocado; Dinner: Lentil and vegetable curry with brown rice
05 - Breakfast: Vegetable omelette (eggs, bell pepper, spinach, onion); Lunch: Grilled tofu with quinoa salad (tomato, cucumber, parsley); Dinner: Baked turkey meatballs with zucchini noodles and marinara sauce
06 - Breakfast: Greek yogurt parfait with oats, nuts, and berries; Lunch: Chicken and avocado wrap with mixed greens; Dinner: Pan-seared salmon with roasted cauliflower and chickpeas
07 - Breakfast: Cottage cheese, sliced banana, and almonds; Lunch: Lentil salad with roasted vegetables and feta (optional); Dinner: Stir-fried shrimp (or tofu) with broccoli, peppers, and brown rice
