7 Day High-Protein Meal Plan

 7-day meal plan  - 120g of protein and 1500 calories per day, focusing on clean eating without added sugars.

*Adjust portion sizes to fit your caloric needs while ensuring you reach the protein target.

Day 1

Breakfast:
- Scrambled eggs (3 large eggs) with spinach and tomatoes (25g protein)
- 1 slice of whole-grain toast 

Lunch:
- Grilled chicken breast (5 oz) on a bed of mixed greens with cucumbers and olive oil dressing (55g protein)
- 1 cup of quinoa, brown rice, or sweet potatoes

Snack:
- Greek yogurt (unsweetened, 1 cup) with a handful of mixed nuts (20g protein)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and sweet potato (30g protein)

Day 2

Breakfast:
- Overnight oats made with rolled oats (1/2 cup), chia seeds (1 tbsp), and unsweetened almond milk (15g protein)
- Topped with berries

Lunch:
- Turkey breast slices (5 oz) wrapped in lettuce leaves with avocado (50g protein)
- Sliced bell peppers on the side

Snack:
- Cottage cheese (1 cup,) with sliced cucumber (25g protein)

Dinner:
- Grilled shrimp (5 oz) stir-fried with mixed veggies (30g protein)
- Served over protein pasta (1 serving)

Day 3

Breakfast:
- Smoothie with protein powder (1 scoop, unsweetened), spinach, banana, and almond milk (25g protein)

Lunch:
- Beef stir-fry (4 oz lean beef) with broccoli and carrots (40g protein)
- Served over quinoa (1 cup)

Snack:
- Hard-boiled eggs (2 large) (12g protein) or protein bar

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and a small baked potato (30g protein)

Day 4

Breakfast:
- Omelet made with 4 egg whites and 1 whole egg, filled with mushrooms and onions (25g protein)

Lunch:
- Grilled chicken salad (5 oz chicken, mixed greens, cherry tomatoes, balsamic vinegar) (55g protein)
  
Snack:
- Hummus (1/2 cup) with carrot and celery sticks (10g protein) 

Dinner:
- Pan-seared tilapia (4 oz) with asparagus and quinoa (30g protein)

Day 5

Breakfast:
- Cottage cheese (1 cup) topped with sliced peaches (25g protein)

Lunch:
- Lentil soup (1 cup) and a side of grilled chicken (3 oz) (40g protein)
  
Snack:
- Almonds (1/4 cup) and a boiled egg (10g protein)

Dinner:
- Steak (4 oz) with sautéed peppers, onions, and mushrooms and brown rice or sweet potatoes (30g protein)

Day 6

Breakfast:
- Quinoa porridge (1/2 cup cooked quinoa) topped with walnuts (1 oz) and unsweetened almond milk (15g protein)

Lunch:
- Tuna salad (5 oz tuna) with avocado and mixed greens (50g protein), avocado oil and vinegar 
  
Snack:
- Greek yogurt (unsweetened, 1 cup) with sunflower seeds (20g protein)

Dinner:
- Grilled Chicken (4 oz) protein pasta, brocoli, peppers, and marinara sauce (30g protein)

Day 7

Breakfast:
- Smoothie with Greek yogurt (1 cup), spinach, protein powder (1 scoop), and frozen berries (30g protein)

Lunch:
- Turkey burger patty w/ avocado (6 oz), and side salad (50g protein)

Snack:
- Edamame (1 cup, shelled) (17g protein)

Dinner:
- Baked Salmon (4 oz) with steamed vegetables and brown rice or sweet potatoes (30g protein)

Notes:

- Adjust portion sizes to fit your caloric needs while ensuring you reach the protein target.