7 Day High Protein Meal Plan for One (1575 Kcal, 130G Protein)
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1,575kcal per day, on average
135gprotein per day, on average
2prep sessions
11recipes
1
This plan feeds 1 person.Every batch is portioned for one, with a side salad at every meal. Cooking for two? Double the two-serving recipes and the oats jars, and the rest already stretches.
Cooking for one is where meal prep pays off most. Two sessions a week, and every meal is already in the fridge.
This is the version with more variety. Eleven recipes, nothing more than three days in a row, and a side salad with every meal.
The numbers on each day are the full day: three meals, three salads, and the snack where there is one. Nothing sits in the fridge longer than four days.
Here is how it is structured so it does not take over your life:
- Two prep sessions. Sunday sets up Days 1 through 4. Thursday resets the fridge for Days 5 through 7. Nothing is cooked on any other day.
- Breakfast is oats, then eggs, then oats, then eggs. Two overnight oats jars, two mornings of egg white bites, one more jar, then egg muffins for the weekend. All made ahead.
- No dish more than three days in a row. Every lunch and dinner is accounted for below, and only one shawarma serving is left over. Give it to a partner, a friend or a housemate, it does not need to be frozen.
- A side salad with every meal. Greens, a chopped tomato, a little olive oil, a splash of vinegar. About 55 calories, and it does real work.
- Snacks only where the numbers need them. Two yogurt pots on the salmon days, a string cheese on Saturday, nothing the other four days.
A taste of the week
Day 1 · Lunch
Day 1 · Dinner
