7 Day High Protein Meal Plan for One (1,300, 1,600, 1,900 Kcal, 130g+ Protein)
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I recently got a lot of feedback on the meal plans, and I read every single message. So this one is built around what you asked for.
More variety, with swaps right after the week and inside the printables. If a recipe is not for you, swap it for another one and keep the schedule.
Three calorie levels in one plan: 1,300, 1,600 and 1,900. You know what your day needs, so pick the level and the snacks do the rest.
Every recipe is cooked at its real yield, so there are plenty of leftovers. If you would rather have fewer, I have also made a grocery list for halving the recipes, or making three quarters of them, and it is all in the printables too.
Every day lands close to 1,300 calories. The week averages 1,347 kcal and 130g of protein, and no day drops under 110g.
Here is how it is structured:
- Two prep sessions. Sunday sets up Days 1 through 4. Thursday resets the fridge for Days 5 through 7. The only cooking outside those is a yogurt bowl on Monday and three eggs on Wednesday.
- Dinners that cook themselves. A crockpot chicken, a crockpot soup, two sheet pans, one bake and one stuffed salmon. Nothing is on the plate three days running.
- Five breakfasts in seven days. A yogurt bowl, a cinnamon roll pancake bowl, eggs, beef and egg breakfast bowls, and overnight oats. Carbs sit between 55g and 90g on five days.
- A green side with lunch and dinner. Steamed broccoli or green beans with a little butter and lemon, or a pile of greens. About 55 kcal each, already in every total below.
- Snacks are optional. Every day clears 110g of protein without them. They are there for the 1,600 and 1,900 levels, and they get their own section in the grocery list.
A taste of the week
