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High Protein 7 Day Meal Plan
It can be easy to overlook the importance of our diet when we lead a busy and hectic lifestyle. However not taking good care of our eating habits can lead to fatigue, poor concentration and health issues. What and when we eat can play a significant role in relation to our energy levels.
Eating a balanced diet that includes a variety of wholegrain foods, fruit, vegetables, foods that are naturally rich in protein, healthy fats and fibre, can help boost energy levels and keep us going for longer. This 7-day high protein meal plan aims to keep you satisfied for longer by incorporating high fibre foods, protein-rich foods and low GI foods throughout each day.
Notes About This Meal Plan
• This meal plan provides approximately 8,700kJ daily and 90-100g of protein daily and is based on the average energy and nutrient requirements for weight maintenance in 18 – 65 year old adults who undertake light to moderate levels of activity. Your energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
• This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51 years and men over 70 years who require additional milk, cheese or yoghurt).
• Those with a medical issue should seek advice from a medical practitioner before changing their diet
Want a version of this meal plan to print and use offline? Download the entire high protein meal plan by clicking on this link.
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Day One
Breakfast
Easy Boiled Eggs on Toast: 2 boiled eggs + 2 slices wholegrain toast + 1 cup milk + 1 piece of fruit (eg. 1 medium apple or pear).
Lunch
Rainbow Quinoa Salad: 50g reduced salt sliced ham + ½ cup bean mix + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked quinoa + 2 tbsp dressing.
Dinner
Lamb Chop with Sweet Potato Mash & Vegetables: 1 medium grilled lamb chop (fat trimmed) + ½ medium sweet potato (mashed with 2 tsp olive oil + a splash milk) + 1.5 cups steamed vegetables (eg. carrot, pumpkin, broccoli) + 1 slice wholegrain bread.
Dessert/Supper
Fruit Salad & Yoghurt Dessert: 1 cup fruit salad + 200g natural yoghurt.
Snacks
A handful of nuts (30g ) + 20g hard cheese.
Protein total: 90g
Day Two
Breakfast
Muesli with Yoghurt & Fruit: ½ cup muesli + 1 tub yoghurt + 1 serve of fruit (eg. 2 nectarines or 1 medium apple or 2 tbsp dried fruit).
Lunch
Chicken Salad Flat Bread: ½ skinless chicken breast + 1.5 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 wholemeal flat bread + ¼ avocado + 2 tsp mayonnaise.
Dinner
Bourghal Wheat Salad with Poached Egg (1 serve): Serve with 2 cups salad.
Dessert/Supper
Berry Smoothie: 1 cup milk + 1 cup berries + ½ cup natural yoghurt + 1 tsp honey, blended.
Snacks
1 slice raisin bread + a handful of nuts and/or seed mix (30g).
Protein total: 90g
Day Three
Breakfast
Muffin & Fruit: 1 toasted wholemeal English muffin + 1 tbsp peanut butter + 1 banana + 1 latte.
Lunch
Tuna & Avocado Salad on Toast: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + ¼ avocado + 2 slice of cheese+ 2 slices multigrain bread.
Dinner
Beef & Black Bean Stir-fry with Rice Noodles: 130g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked rice noodles + 2 tsp sesame oil for cooking.
Dessert/Supper
Fruit Crepe: Sliced fruit and ricotta cheese, drizzled with honey and wrapped in a crepe.
Snacks
1 tub yoghurt + mixed seeds.
Protein total: 90g
Day Four
Breakfast
Coconut Blueberry Baked Oats (1 serve): Serve with a latte.
Lunch
Chickpea & Barley Salad: 1 cup chickpeas + 1 cup salad leaves and 1 cup chopped vegetables (eg. tomato, celery, onion, carrot) + 1 cup cooked barley with 2 tbsp vinegar dressing + 1 serving of fruit.
Dinner
Spaghetti Bolognese: Made with ½ cup cooked lean mince stir-fried with garlic in 2 tsp oil + tomato sauce, grated carrot, grated zucchini & herbs served on 1 cup cooked wholemeal spaghetti. Sprinkle with 2 tbsp grated parmesan cheese.
Dessert/Supper
Fruit Pop: Homemade by blending fruit with yoghurt and freezing (eg. banana or mango work well).
Snacks
A handful of nuts (30g) + 1 glass of milk.
Protein total: 90g
Day Five
Breakfast
Porridge with Fruit: ½ cup rolled oats, cooked + 1 cup milk + 1 piece of fruit + 1 tbsp linseed, cinnamon and honey to taste.
Lunch
Chicken & Pasta Salad: Mix together ½ grilled chicken breast + 1 cup steamed greens (eg. asparagus, broccoli, sugar snap peas) + ½ cup baby spinach + ½ cup red capsicum + 1 cup cooked pasta (eg. penne). Add 20g hard cheese + 2 tbsp vinegar dressing.
Dinner
Baked Salmon with Quinoa & Vegetables: 100g salmon, baked & served with 1 cup cooked quinoa + 1.5 cups cooked vegetables (eg. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice.
Dessert/Supper
Summer Pudding: Mix 1 cup fresh/frozen berries in ¼ cup apple juice. Pour into a cup lined with multigrain bread. Top with additional bread and remaining juice. Cover in cling wrap and refrigerate overnight. Invert pudding to serve.
Snacks
1 tub yoghurt + mixed seeds.
Protein total: 90g
Day Six
Breakfast
Banana & Chocolate Smoothie: Blend together 2/3 cup wholegrain flaky cereal + 1 cup milk + 1 banana + 2 tsp drinking chocolate.
Lunch
Spiced Sweet Potato and Chick Pea Fritters with Soft Boiled Eggs (1 serve).
Dinner
Pork Chops & Vegetables: 130g lean grilled pork chops + 1 cup cooked brown rice + 1.5 cups cooked vegetables (eg. carrot, capsicum, broccoli, onion) + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Mango Yoghurt Smoothie: Made with 1 cup Greek yoghurt + mango + banana + ¼ tsp cinnamon + 1 tsp honey, blended.
Snacks
6 wholegrain crispbreads + 40g cheese + A handful of nuts (30g).
Protein total: 90g
Day Seven
Breakfast
Fried Eggs with Spiced Avocado (1 serve): Serve with 1 serve of fruit and latte.
Lunch
Beef & Noodle Lettuce Cups: ½ cup cooked lean mince + ½ cup grated carrot + 1 cup bean sprouts + 1 cup cooked mung bean noodles dressed with 2 tbsp fish sauce and 2 tsp oil, topped with 1 tbsp chopped peanuts. Serve in lettuce leaves.
Dinner
Grilled Chicken with Rice & Vegetable Salad: 80g grilled chicken + 1½ cups chopped vegetables (eg. carrot, celery, cucumber) mixed with 1 cup cooked brown rice + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Wholesome Baked Custard (1 serve).
Snacks
1 serve of fruit + 1 tub yoghurt.
Protein total: 90g
Learn More About Eggs And Nutrition
Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.
Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight loss or vegetarian meal plan today!
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