7 Day Meal Plan

---

When aiming for a high-protein meal prep plan, it's essential to incorporate a variety of lean protein sources while maintaining a balance of other essential nutrients. Here's a high-protein 7-day meal prep plan:

### General Guidelines

- Protein Intake: Aim for about 1.6-2.2 grams of protein per kilogram of body weight, depending on your activity level and goals.

- Macronutrient Balance: Maintain a balance of moderate fats and carbohydrates.

- Hydration and Portion Control: Ensure you're hydrated and carefully measure portions.

### Meal Plan

#### Day 1

- Breakfast: Omelet made with 4 egg whites and 2 whole eggs, spinach, tomatoes, and onions; 1 slice of whole-grain toast

- Snack: Greek yogurt topped with a tablespoon of chia seeds

- Lunch: Grilled chicken breast (200g) with quinoa and steamed broccoli

- Snack: Cottage cheese with a handful of almonds

- Dinner: Lean beef (200g) stir-fry with brown rice and mixed vegetables

- Snack: Protein shake with almond milk (optional)

#### Day 2

- Breakfast: Protein pancakes made with protein powder, oats, and egg whites, topped with berries

- Snack: Hard-boiled eggs (2)

- Lunch: Turkey breast (200g) sandwich with whole-grain bread, lettuce, tomato, and a side of raw veggies

- Snack: Sliced cucumbers with hummus

- Dinner: Roasted chicken thighs with a side of roasted sweet potatoes and Brussels sprouts

- Snack: Mixed nuts (small handful)

#### Day 3

- Breakfast: Smoothie with spinach, banana, protein powder, and almond milk

- Snack: Edamame

- Lunch: Beef (200g) and vegetable stir-fry with quinoa

- Snack: Apple slices with a tablespoon of peanut butter

- Dinner: Grilled turkey patties with a side of mashed cauliflower and green beans

- Snack: Low-fat ricotta cheese with a sprinkle of cinnamon

#### Day 4

- Breakfast: Scrambled eggs (2 whole, 3 whites) with sautéed mushrooms and bell peppers

- Snack: Turkey jerky

- Lunch: Chicken (200g) and avocado salad with mixed greens and a vinaigrette dressing

- Snack: Carrot sticks with hummus

- Dinner: Pork tenderloin with a side of steamed broccoli and cauliflower mash

- Snack: A small square of dark chocolate

#### Day 5

- Breakfast: Greek yogurt parfait with granola and berries

- Snack: Handful of pistachios

- Lunch: Lentil and chicken salad with a robust mix of vegetables

- Snack: Celery sticks with almond butter

- Dinner: Grilled steak (200g) with a side of roasted vegetables

- Snack: Cheese sticks (low-fat)

#### Day 6

- Breakfast: Whole-grain toast with cottage cheese, topped with sliced tomatoes

- Snack: Baby carrots and tzatziki dip

- Lunch: Chicken breast (200g) with black beans, brown rice, and salsa

- Snack: Pear slices with a few almonds

- Dinner: Meatballs made from lean ground turkey served with zucchini noodles and marinara sauce

- Snack: Protein shake with water or almond milk

#### Day 7

- Breakfast: Quinoa bowl with almond milk, topped with banana slices and chopped nuts

- Snack: Chia pudding with protein powder mixed in

- Lunch: Stuffed bell peppers with lean ground beef and a mix of vegetables

- Snack: Handful of walnuts

- Dinner: Baked chicken with a side of vegetable medley

- Snack: Herbal tea with a slice of lemon

### Tips

- Batch Cooking: Prepare large amounts of your proteins (grilled chicken, turkey, etc.) and store in portions.

- Versatile Snacks: Carry portable high-protein snacks like nuts, jerky, or protein bars.

- Veggie Prep: Pre-wash and cut vegetables for quick additions to meals and snacks.

Adjust portions to fit your caloric needs and consult a healthcare professional or nutritionist if necessary. This high-protein plan can support your goals while offering variety and satisfaction.