Here Are 9 Weeks’ Worth of High-Protein Meals
updated May 12, 2021
If you’re trying to eat a diet that is high in protein , you know just how valuable it is to meal plan. In order to get however many grams of protein you’re wanting to eat in a day, you need to map your meals out. That can be both time-consuming and overwhelming, so we want to help! Here are nine of our most popular high-protein meal plans that suit a wide range of tastes and eating styles. You’re sure to find one you can start digging into this weekend.
Follow the plans as written or mix-and-match recipes for a plan that fits your needs.
1. A Week of Easy Plant-Based Dinners Packed with Protein
This week of dinners relies on beans, legumes, and whole grains for filling plant-based dinners, like curried vegetable and chickpea stew , wild rice bowls , and a quick pot of tofu and broccoli green curry .
Get the plan: A Week of Easy Plant-Based Dinners Packed with Protein
2. How I Prep a Week of High-Protein Vegetarian Meals in Just 2 Hours
Eating vegetarian often comes with the reputation that you’re not eating enough protein. That’s hardly the case. This meal plan — which includes a week’s worth of breakfasts, lunches, and dinners — proves you can eat meatless and still get your fill of protein.
Get the meal plan: How I Prep a Week of High-Protein Vegetarian Meals In Just 2 Hours
3. How I Prep a Week of High-Protein Meals in Just 2 Hours
With butter chicken , beef taco casserole , and wholesome cottage cheese muffins on the menu for this meal plan, you’re guaranteed to eat well all week long.
Get the meal plan: How I Prep a Week of High-Protein Meals in Just 2 Hours
4. How I Prep a Week of High-Protein Plant-Based Meals in Just 1 Hour
Plant-based eating doesn’t come with a set of rigid dos and don’ts. In fact, the way it’s interpreted can vary slightly from person to person, which means eating high-protein meals is easier than you might think. Tomato-braised lentils , smashed chickpea salad sandwiches , and BBQ tofu bowls are just a few of the meals in this plan.
Get the meal plan: How I Prep a Week of High-Protein Plant-Based Meals in Just 1 Hour
5. 3 Low-Carb, High-Protein Dinners to Meal Prep This Weekend
If you want a light meal prep lift, consider this easy one. Rather than cook enough to get you through the entire week, cook just a few things to simply lighten the load.
Get the meal plan: 3 Low-Carb, High-Protein Dinners to Meal Prep This Weekend
6. How I Prep a Week of High-Protein Vegetarian Meals in Under 2 Hours
This feel-good meal plan replaces meat with high-protein vegetarian alternatives, like lentils, tofu, eggs, Greek yogurt, and a plant-based beef substitute , along with ingredients that are rich in fiber and healthy fats.
Get the meal plan: How I Prep a Week of High-Protein Vegetarian Meals in Under 2 Hours
7. How I Prep a Week of High-Protein Meals in 2 Hours
The average amount of protein most people need in a day is 50 grams. This meal plan, which includes egg muffins , Greek chicken grains bowls , and spicy salmon and black bean salad , sets you up with roughly double that — about 100 grams per day — divided between three daily meals.
Get the meal plan: How I Prep a Week of High-Protein Meals in 2 Hours
8. 5 Low-Carb, High-Protein Dinners to Plan for the Week Ahead
Each one of these dinners starts with a high-protein ingredient at the center of the plate, which is partnered with low-carb vegetables like cauliflower rice, spinach, kale, and mushrooms.
Get the meal plan : 5 Low-Carb, High-Protein Dinners to Plan for the Week Ahead
9. How I Prep a Week of High-Protein Meals Packed with Veggies
You want to load up on all the veggies at mealtime, but you also want a meal that’s totally filling and won’t leave you reaching for a snack in an hour. Good news: you can have both! This one-week plan is all about loading up on a variety of vegetables and leaning on high-protein ingredients to keep every meal filling and satisfying.
Get the plan: How I Prep a Week of High-Protein Meals Packed with Veggies
Sheela Prakash
Senior Contributing Food Editor
Sheela is the Senior Contributing Food Editor at Kitchn and the author of Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food . She received her master's degree from the University of Gastronomic Sciences in Italy and is also a Registered Dietitian.
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