7 Day High Protein Meal Plan for One (1,400, 1,550, 1,850 Kcal, 115g+ Protein)
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I know you have been loving the new format, with the calorie levels and the swaps. So this plan keeps all of it, and adds what you asked for next.
Seven mains, and none of them on the plate more than two days. Every swap is a different protein, so a chicken dish swaps for beef, pork or fish.
Three levels in one plan, and this time the breakfast is the dial. At 1,400 you make a quick breakfast fresh each morning. At 1,550 you swap it for a prepped one. At 1,850 you add a prepped snack.
The printables now have gram and ml measurements next to the cups, for everyone in Europe. That one came straight from your feedback too.
Every recipe is cooked at its real yield, so there are leftovers for whoever shares your fridge. If you would rather have none, the leftovers table says how to halve each recipe. The grocery list comes in both versions.
The week averages 1,396 kcal and 117g of protein as written. No day drops under 112g on any level.
Here is how it is structured:
- Two prep sessions. Sunday sets up Days 1 through 4 and puts Saturday in the freezer. Thursday resets the fridge for Days 5 through 7.
- Seven mains, seven breakfasts. Chicken, beef, pork and a soup. No breakfast twice in a row.
- A green side with lunch and dinner. About 55 kcal each, already in every total below.
- Pick your level once. The grocery list and the prep guide each have a section for it.
A taste of the week
