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 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

Boiled Eggs and Toast

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.

 

DAY TWO

Bourghal Wheat Salad with Poached Egg 2 Website

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).

 

DAY THREE

red strawberry and raspberry on white ceramic bowl 128865

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.

 

DAY FOUR

Coconut Blueberry Baked Oats A 3

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 serve 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.

 

DAY FIVE

Baked Salmon with Quinoa

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.

 

DAY SIX

Kayla Sciacca Spiced Sweet Potato and Chick Pea Fritters 9

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).

 

DAY SEVEN

Eggs with spiced avo breakfast web

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

Baked custard

Wholesome Baked Custard (1 serve).

SNACKS

1 serve of fruit + 1 tub yoghurt.

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!