High protein meal plan template
The system below provides about 100 grams of protein per day.
- Day 1
Breakfast: 3 eggs, 1 slice of wholemeal bread with 1 tablespoon of almond butter.
Lunch: 200g steak, sweet potato and grilled zucchini.
Dinner: avocado salad, fresh white cheese, and orange.
- Day 2
Breakfast: Turkey slices, with one slice of wholemeal bread with vegetables and mustard.
Lunch: 120g grilled chicken with quinoa and cabbage.
Dinner: 120 g salmon, mixed vegetables with olive oil and vinegar, and an apple.
- Day 3
Breakfast: oatmeal, a cup of plain Greek yogurt, and a quarter cup of chopped nuts.
Lunch: 120g of meat with mixed vegetables and brown rice.
Dinner: 120 g chicken mixed with avocado, red pepper and vegetables.
Today 4
Breakfast: 3 egg omelette, 1 ounce cheese and chili pepper.
Lunch: the rest of the meat, vegetables, chili and brown rice.
Dinner: 120 g of grilled fish with lentil and broccoli salad.
Today 5
Breakfast: One cup of cottage cheese with ¼ cup of chopped walnuts, diced apple and cinnamon.
Lunch: Meatballs with tomato sauce, and spaghetti pasta.
Dinner: 120g of smoked salmon with healthy mayonnaise on wholegrain bread.
Today 6
Breakfast: a cup of beans or hummus with vegetables and a piece of wholemeal bread with olive oil.
Lunch: 90g fajita shrimp with grilled onions and bell peppers, guacamole, and 1 cup black beans on a corn tortilla.
Dinner: Leftover meatballs with cooked quinoa.
Today 7
Breakfast: 3 boiled eggs (1 yolk) with avocado and brown toast.
Lunch: 200 g grilled salmon, potatoes and sauteed spinach.
Dinner: One cup of plain Greek yogurt mixed with ¼ cup of nuts and pineapple.
Today 8
Breakfast: Oatmeal and a glass of skim milk with cinnamon and nuts.
Lunch: 200 g of grilled chicken with mixed vegetables and potatoes.
Dinner: a can of tuna with a salad and a spoonful of healthy mayonnaise.
Today 9
Breakfast: Shake made with 1 scoop of protein powder, 1 cup of coconut milk and strawberries.
Lunch: 200g steak, sweet potato and roasted green beans.
Dinner: Freekeh salad with white cheese.
Today 10
Breakfast: Turkey slices with avocado and brown toast.
Lunch: 200 g of grilled fish, mixed vegetables.
Dinner: One cup of plain Greek yogurt mixed with ¼ cup of nuts, chia seeds and fresh mango.
Note from "Madam Net": Before applying this recipe or this treatment, consult a specialist doctor.