7 Day High Protein Freezer Friendly Meal Plan for One (1,400, 1,550, 1,850 Kcal, 120g+ Protein)
This post may contain affiliate links. Please read our disclosure policy.
The most common message in my inbox this month was about the freezer. Can I cook it once and freeze half.
So this plan was built around that. Five of the six mains freeze, both desserts freeze, and two meals this week come out of the freezer you filled on Sunday.
Six mains instead of seven, so there is less cooking, not more. Two crockpots, one each prep day, and the rest are bakes and a quick skillet.
Three levels in one plan, and this time dessert is the dial. At 1,400 you eat the plan as written. At 1,550 you add a slice of carrot cake a day. At 1,850 you add two pumpkin bars on top of that.
Every swap is a different protein, so a chicken dish swaps for beef, pork or fish. Every portion has its size in ounces and grams, and the printables have gram and ml measurements next to the cups.
Every recipe is cooked at its real yield, so there are leftovers for whoever shares your fridge. What is left after each day is written under that day, and the grocery list comes in a no leftovers version too.
The week averages 1,400 kcal and 121g of protein as written. No day drops under 115g on any level.
Here is how it is structured:
- Two prep sessions. Sunday sets up Days 1 through 4 and puts two meals in the freezer. Thursday is a short one for Days 5 through 7.
- Six mains, seven breakfasts. Chicken, beef and shrimp. The breakfasts take two to five minutes, or a jar stirred up the night before.
- 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
