High Protein
7-Day High-Protein Meal Plan
A week of protein-forward meals using American and British favorites — diner omelettes, a full English, hearty salads, salmon, and a shepherd’s pie. Exact protein varies by portion, so see the note on nutrition below.
Protein-forward21 meals + recipesAmerican & British
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Spinach & Feta Breakfast Wrap
⏱ 15 min
↻ repeat
Lunch
Leftovers / free choice
Use up the week
Dinner
Lemon Garlic Butter Salmon
⏱ 25 min
↻ repeat
Tips for this plan
- ✓Grill extra chicken on Tuesday to reuse in salads and sandwiches later in the week.
- ✓Eggs are the cheapest high-protein staple here — keep a dozen on hand for fast meals.
- ✓Pair protein-heavy dinners with a simple salad or vegetable side for balance.
A note on nutrition: portion sizes and exact calories vary by
ingredient and serving. Any nutrition figures are rough estimates for general guidance only and are not
medical or dietary advice. For goals tied to specific calorie or macro targets, consult a registered
dietitian or your healthcare provider.
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