30-Day High Protein Meal Plan

ByNick Garcia
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Building a diet around high-protein meals isn’t just for bodybuilders—it’s one of the smartest ways to boost energy, curb cravings, and support muscle recovery. Whether your goal is fat loss, lean muscle, or simply eating healthier, this 30-day high protein meal plan is designed to make eating balanced and satisfying meals simple.

This plan includes a mix of lean meats, seafood, eggs, dairy, legumes, and plant-based protein options. Every meal is designed to give you at least 20–35 grams of protein while staying flexible enough for busy schedules.

Why Choose a High-Protein Meal Plan?

  • Keeps you full longer – Protein slows digestion and reduces cravings.
  • Supports muscle repair and growth – Perfect for active lifestyles.
  • Boosts metabolism – The body burns more calories digesting protein than carbs or fat.
  • Stabilizes blood sugar – Prevents the highs and crashes that come with carb-heavy meals.

How to Follow This Plan

  • Calories: Adjust portions to meet your calorie needs.
  • Meal Prep: Batch-cook proteins (like chicken, beef, tofu, or beans) on Sundays.
  • Balance: Pair protein with colorful vegetables, healthy fats, and smart carbs.
  • Hydration: Drink at least 8–10 cups of water daily.

30-Day Meal Plan

Here’s a sample structure for each week. Rotate recipes to keep things fresh, or mix and match your favorites.

Week 1: Days 1–7

Day 1

Breakfast – Greek Yogurt Berry Parfait

  • 1 cup plain Greek yogurt
  • ½ cup mixed berries
  • 2 tbsp chia seeds
  • 1 tbsp hemp hearts
  • 1 tsp honey
    Layer yogurt, berries, and seeds. Drizzle honey on top.

Lunch – Grilled Chicken Salad

  • 5 oz grilled chicken breast, sliced
  • 2 cups mixed greens
  • ½ cup chickpeas
  • ¼ cup feta cheese
  • 1 tbsp olive oil + lemon juice
    Toss all ingredients in a bowl.

Dinner – Garlic Butter Salmon with Asparagus

  • 6 oz salmon fillet
  • 1 tbsp butter
  • 1 clove garlic, minced
  • 1 cup asparagus spears
  • Salt + pepper to taste
    Sear salmon in butter and garlic. Roast asparagus with olive oil at 400°F for 15 min.

Snack – Hard-Boiled Eggs (2)

Day 2

Breakfast – Spinach Turkey Egg Scramble

  • 3 eggs
  • 2 oz turkey sausage, crumbled
  • 1 cup baby spinach
  • 1 tsp olive oil
    Cook sausage, add spinach, then scramble in eggs.

Lunch – Tuna Quinoa Bowl

  • 1 can tuna (in water), drained
  • ½ cup cooked quinoa
  • ½ avocado, diced
  • 1 cup arugula
  • 1 tbsp balsamic vinaigrette
    Mix quinoa and greens, top with tuna and avocado.

Dinner – Turkey Chili

  • 1 lb lean ground turkey
  • 1 can kidney beans
  • 1 can diced tomatoes
  • ½ cup chopped onions + peppers
  • 2 tsp chili powder
    Brown turkey, add veggies and beans, simmer 30 min.

Snack – Cottage Cheese with Pineapple (1 cup + ½ cup pineapple chunks)

Day 3

Breakfast – Protein Smoothie

  • 1 scoop whey protein
  • 1 cup almond milk
  • 1 tbsp almond butter
  • ½ banana
  • 1 tbsp flax seeds
    Blend until smooth.

Lunch – Turkey & Hummus Wrap

  • 1 high-protein tortilla
  • 3 oz sliced turkey breast
  • 2 tbsp hummus
  • Lettuce + cucumber slices
    Spread hummus, layer turkey + veggies, roll tightly.

Dinner – Sirloin Steak with Mushrooms

  • 6 oz sirloin steak
  • 1 cup mushrooms, sliced
  • 1 tsp olive oil
  • Salt + pepper
    Sear steak to preference. Sauté mushrooms with oil and salt.

Snack – Beef Jerky (2 oz)

Day 4

Breakfast – Cottage Cheese Bowl

  • 1 cup cottage cheese
  • ½ cup strawberries
  • 2 tbsp walnuts
  • 1 tsp cinnamon
    Mix and serve chilled.

Lunch – Lentil Power Bowl

  • 1 cup cooked lentils
  • ½ cup quinoa
  • 1 tbsp tahini
  • ½ cup roasted carrots
  • Fresh parsley
    Mix together, drizzle tahini dressing.

Dinner – Garlic Butter Chicken with Zoodles

  • 6 oz chicken breast
  • 1 cup zucchini noodles
  • 1 tbsp butter
  • 1 clove garlic
    Cook chicken in garlic butter, toss in zucchini noodles.

Snack – Roasted Edamame (½ cup)

Day 5

Breakfast – Veggie Omelet with Smoked Salmon

  • 3 eggs
  • 1 oz smoked salmon
  • ½ cup spinach
  • ¼ cup shredded cheddar
    Cook omelet, fill with salmon + spinach + cheese.

Lunch – Shrimp Tacos

  • 4 oz shrimp, sautéed
  • 2 corn tortillas
  • ½ avocado, sliced
  • ½ cup shredded cabbage
  • Lime wedge
    Assemble tacos, top with lime juice.

Dinner – Baked Cod with Wild Rice

  • 6 oz cod fillet
  • ½ cup wild rice, cooked
  • 1 cup roasted Brussels sprouts
    Bake cod at 400°F with lemon + olive oil. Serve with rice and sprouts.

Snack – Protein Bar (15–20g protein)

Day 6

Breakfast – Quinoa Almond Butter Bowl

  • ½ cup cooked quinoa
  • 1 tbsp almond butter
  • 1 tsp cinnamon
  • 1 tbsp pumpkin seeds
    Stir together, enjoy warm.

Lunch – Egg Salad Pita

  • 2 hard-boiled eggs, chopped
  • 2 tbsp Greek yogurt (instead of mayo)
  • 1 tsp mustard
  • 1 whole-grain pita
  • Lettuce leaves
    Mix egg salad, stuff into pita.

Dinner – Beef & Veggie Stir-Fry

  • 5 oz lean beef strips
  • 1 cup mixed bell peppers
  • 1 cup broccoli florets
  • 1 tbsp soy sauce
    Stir-fry beef and veggies in sesame oil, add soy sauce.

Snack – Cottage Cheese + Berries (1 cup + ½ cup berries)

Day 7

Breakfast – Protein Overnight Oats

  • ½ cup rolled oats
  • ½ cup Greek yogurt
  • ½ cup almond milk
  • 1 scoop protein powder
  • 1 tbsp chia seeds
  • ½ cup blueberries
    Mix all ingredients in a jar, refrigerate overnight.

Lunch – Seared Tuna Salad

  • 5 oz tuna steak, seared
  • 2 cups mixed greens
  • ½ cup cherry tomatoes
  • 1 tbsp sesame dressing
    Slice tuna, layer over salad with dressing.

Dinner – Slow Cooker Pulled Pork Lettuce Wraps

  • 1 lb pork shoulder, slow cooked in broth + spices
  • Butter lettuce leaves
  • Pickled onions for topping
    Shred pork, wrap in lettuce leaves.

Snack – Roasted Almonds (¼ cup)

Week 2: Days 8–14

Day 8

Breakfast – Spinach & Feta Egg White Scramble

  • 4 egg whites + 1 whole egg
  • 1 cup baby spinach
  • 2 tbsp feta cheese
  • 1 tsp olive oil
    Sauté spinach, add eggs, stir in feta before serving.

Lunch – Grilled Turkey Burger Bowl

  • 1 lean turkey burger patty (5 oz)
  • 1 cup mixed greens
  • ½ avocado, sliced
  • ½ cup roasted sweet potatoes
  • Mustard or yogurt sauce
    Serve burger over bowl of greens and potatoes.

Dinner – Lemon Garlic Tilapia

  • 6 oz tilapia fillet
  • 1 tbsp olive oil + lemon juice
  • 1 cup green beans
  • ½ cup brown rice
    Bake tilapia at 375°F for 15–20 min, serve with rice and beans.

Snack – Greek Yogurt + 2 tbsp pumpkin seeds

Day 9

Breakfast – Protein Smoothie Bowl

  • 1 scoop whey protein
  • ½ cup frozen berries
  • ½ banana
  • ½ cup almond milk
  • 1 tbsp chia seeds + 1 tbsp crushed almonds
    Blend smoothie, pour into bowl, add toppings.

Lunch – Chicken & Quinoa Salad

  • 5 oz grilled chicken
  • ½ cup quinoa
  • 1 cup spinach
  • ¼ cup diced cucumbers
  • 1 tbsp olive oil + balsamic
    Mix all together in a bowl.

Dinner – Beef Chili

  • 1 lb lean ground beef
  • 1 can black beans
  • 1 can diced tomatoes
  • ½ cup onion, chopped
  • 2 tsp chili powder
    Simmer all ingredients for 30 min.

Snack – Turkey Jerky (2 oz)

Day 10

Breakfast – Cottage Cheese Protein Pancakes

  • ½ cup oats
  • ½ cup cottage cheese
  • 2 eggs
  • ½ tsp cinnamon
  • ½ scoop protein powder (optional)
    Blend and cook like pancakes on skillet.

Lunch – Shrimp Grain Bowl

  • 5 oz shrimp, sautéed
  • ½ cup farro or brown rice
  • ½ cup steamed broccoli
  • 1 tbsp sesame oil
    Assemble bowl, drizzle sesame oil.

Dinner – Grilled Chicken Thighs with Veggies

  • 6 oz chicken thighs, marinated in lemon + herbs
  • 1 cup roasted zucchini + peppers
  • ½ cup couscous
    Grill chicken, serve with couscous and veggies.

Snack – Edamame with sea salt (1 cup)

Day 11

Breakfast – Smoked Salmon Avocado Toast

  • 2 slices whole grain bread
  • 2 oz smoked salmon
  • ½ avocado, mashed
  • Sprinkle of sesame seeds
    Spread avocado, top with salmon and seeds.

Lunch – Tuna Chickpea Salad

  • 1 can tuna, drained
  • ½ cup chickpeas
  • ½ cup cherry tomatoes
  • 1 tbsp olive oil + lemon
    Mix ingredients into a hearty salad.

Dinner – Garlic Herb Pork Chops

  • 6 oz pork chop
  • 1 tbsp olive oil + garlic + rosemary
  • 1 cup roasted Brussels sprouts
  • ½ cup mashed cauliflower
    Pan-sear pork chop, roast Brussels sprouts.

Snack – Cottage Cheese (1 cup) with blueberries (½ cup)

Day 12

Breakfast – Veggie Omelet with Turkey Bacon

  • 3 eggs
  • 2 strips turkey bacon
  • ½ cup mushrooms + spinach
  • 1 tbsp cheddar cheese
    Cook omelet with veggies, serve with bacon.

Lunch – Chicken Caesar Wrap

  • 1 whole wheat tortilla
  • 4 oz grilled chicken
  • 1 cup romaine lettuce
  • 1 tbsp Greek yogurt Caesar dressing
    Wrap tightly and serve.

Dinner – Seared Salmon with Garlic Kale

  • 6 oz salmon fillet
  • 1 tsp olive oil
  • 2 cups kale sautéed with garlic
  • ½ cup roasted potatoes
    Cook salmon in pan, serve with kale + potatoes.

Snack – Hard-Boiled Eggs (2)

Day 13

Breakfast – High-Protein Overnight Oats

  • ½ cup oats
  • 1 scoop protein powder
  • ½ cup almond milk
  • ½ cup Greek yogurt
  • 1 tbsp peanut butter
    Mix in jar overnight, top with berries if desired.

Lunch – Grilled Steak Salad

  • 5 oz sirloin steak, grilled and sliced
  • 2 cups mixed greens
  • ½ cup roasted corn
  • 1 tbsp vinaigrette
    Assemble salad with sliced steak on top.

Dinner – Lemon Garlic Shrimp Skewers

  • 5 oz shrimp, skewered
  • Lemon + garlic marinade
  • 1 cup roasted asparagus
  • ½ cup quinoa
    Grill shrimp, serve with veggies and quinoa.

Snack – Protein Shake (1 scoop protein + almond milk)

Day 14

Breakfast – Greek Yogurt Bowl with Granola

  • 1 cup Greek yogurt
  • ¼ cup low-sugar granola
  • ½ cup raspberries
  • 1 tbsp chia seeds
    Mix and enjoy.

Lunch – Chicken Burrito Bowl

  • 5 oz grilled chicken
  • ½ cup black beans
  • ½ cup rice
  • ½ cup salsa
  • ¼ avocado
    Layer in a bowl, add lime juice on top.

Dinner – Baked Cod with Spinach Rice

  • 6 oz cod fillet
  • ½ cup rice cooked with spinach
  • 1 cup roasted carrots
    Bake cod with lemon + olive oil at 375°F for 15–20 min.

Snack – Almonds (¼ cup)

Week 3: Days 15–21

Day 15

Breakfast – Protein Chia Pudding

  • ½ cup almond milk
  • 2 tbsp chia seeds
  • ½ scoop vanilla protein powder
  • ½ cup sliced strawberries
    Mix milk, chia, and protein powder. Refrigerate overnight. Top with strawberries.

Lunch – Turkey & Avocado Wrap

  • 1 high-protein tortilla
  • 4 oz sliced turkey breast
  • ½ avocado, sliced
  • 1 tbsp mustard
  • Romaine lettuce
    Assemble wrap tightly and slice in half.

Dinner – Lemon Garlic Chicken with Roasted Veggies

  • 6 oz chicken breast
  • 1 tbsp olive oil + lemon juice
  • 1 cup zucchini + bell peppers
  • ½ cup quinoa
    Bake chicken and veggies together at 400°F for 25 min. Serve with quinoa.

Snack – Cottage Cheese with Cinnamon & Walnuts (1 cup + 2 tbsp walnuts)

Day 16

Breakfast – Veggie Egg Muffins

  • 6 eggs
  • ½ cup spinach
  • ¼ cup diced peppers
  • ¼ cup cheddar cheese
  • Salt + pepper
    Whisk and pour into muffin tin. Bake at 375°F for 20 min. Makes 6 muffins (eat 3).

Lunch – Grilled Salmon Salad

  • 5 oz grilled salmon
  • 2 cups mixed greens
  • ½ cup cherry tomatoes
  • 1 tbsp balsamic vinaigrette
    Top salad with grilled salmon pieces.

Dinner – Turkey Meatballs with Spaghetti Squash

  • 1 lb lean ground turkey
  • 1 egg
  • ¼ cup breadcrumbs
  • 1 tsp Italian seasoning
  • 1 cup roasted spaghetti squash
  • ½ cup marinara sauce
    Bake meatballs at 400°F for 20 min. Serve over spaghetti squash with sauce.

Snack – Protein Bar (15–20g protein)

Day 17

Breakfast – Cottage Cheese Bowl with Almond Butter

  • 1 cup cottage cheese
  • 1 tbsp almond butter
  • ½ banana, sliced
  • 1 tbsp hemp seeds
    Stir together in a bowl.

Lunch – Shrimp & Brown Rice Bowl

  • 5 oz shrimp, sautéed in garlic + olive oil
  • ½ cup brown rice
  • 1 cup steamed broccoli
    Serve shrimp over rice and broccoli.

Dinner – Steak Fajitas

  • 6 oz flank steak, sliced
  • 1 cup bell peppers + onions
  • 2 small corn tortillas
  • 1 tbsp salsa
    Cook steak + veggies in skillet. Serve in tortillas with salsa.

Snack – Hard-Boiled Eggs (2)

Day 18

Breakfast – Protein Oatmeal

  • ½ cup oats
  • 1 scoop whey protein
  • ½ cup almond milk
  • 1 tbsp peanut butter
  • ½ cup blueberries
    Cook oats, stir in protein powder + milk. Top with peanut butter and berries.

Lunch – Chicken Quinoa Bowl

  • 5 oz grilled chicken
  • ½ cup quinoa
  • 1 cup roasted cauliflower
  • 1 tbsp olive oil drizzle
    Assemble into a hearty bowl.

Dinner – Baked Salmon with Brussels Sprouts

  • 6 oz salmon fillet
  • 1 cup Brussels sprouts, halved
  • ½ cup wild rice
  • Lemon wedge
    Roast salmon + sprouts at 400°F for 20 min. Serve with wild rice.

Snack – Edamame (1 cup, lightly salted)

Day 19

Breakfast – Greek Yogurt Protein Bowl

  • 1 cup Greek yogurt
  • ½ scoop protein powder
  • ½ cup raspberries
  • 1 tbsp chia seeds
    Stir together and chill before eating.

Lunch – Turkey Burger with Sweet Potato Fries

  • 5 oz turkey patty
  • 1 whole wheat bun
  • Lettuce + tomato
  • ½ cup baked sweet potato fries
    Grill turkey patty, assemble burger, serve with fries.

Dinner – Garlic Herb Chicken Thighs

  • 6 oz chicken thighs
  • 1 tbsp garlic + rosemary
  • 1 cup roasted green beans
  • ½ cup couscous
    Bake chicken with garlic + rosemary at 400°F for 25 min.

Snack – Cottage Cheese with Pineapple (1 cup + ½ cup pineapple chunks)

Day 20

Breakfast – Smoked Salmon Scramble

  • 3 eggs
  • 2 oz smoked salmon
  • 1 cup spinach
  • 1 tsp olive oil
    Scramble eggs with spinach, fold in salmon before serving.

Lunch – Tuna Avocado Salad

  • 1 can tuna, drained
  • ½ avocado
  • 1 tbsp Greek yogurt
  • 1 tbsp lemon juice
  • Lettuce wraps
    Mash avocado + yogurt, mix with tuna, serve in lettuce wraps.

Dinner – Beef & Veggie Stir-Fry

  • 6 oz lean beef strips
  • 1 cup broccoli
  • 1 cup bell peppers
  • 1 tbsp soy sauce
    Stir-fry beef and veggies in sesame oil.

Snack – Roasted Almonds (¼ cup)

Day 21

Breakfast – Protein Overnight Oats with Peanut Butter

  • ½ cup rolled oats
  • ½ cup almond milk
  • ½ cup Greek yogurt
  • 1 scoop protein powder
  • 1 tbsp peanut butter
    Mix in a jar overnight. Eat chilled.

Lunch – Chicken Caesar Salad

  • 5 oz grilled chicken
  • 2 cups romaine lettuce
  • 1 tbsp Parmesan cheese
  • 1 tbsp Greek yogurt Caesar dressing
    Mix and serve chilled.

Dinner – Garlic Butter Shrimp with Zoodles

  • 5 oz shrimp
  • 1 cup zucchini noodles
  • 1 tbsp butter + garlic
    Sauté shrimp in garlic butter, toss with zucchini noodles.

Snack – Protein Shake (1 scoop protein + almond milk)

Week 4: Days 22–30

Day 22

Breakfast – Cottage Cheese Berry Bowl

  • 1 cup cottage cheese
  • ½ cup blueberries
  • 2 tbsp walnuts
  • 1 tsp cinnamon
    Mix and serve chilled.

Lunch – Grilled Chicken Power Bowl

  • 5 oz chicken breast, grilled
  • ½ cup quinoa
  • 1 cup roasted broccoli
  • 1 tbsp tahini drizzle
    Assemble in a bowl, drizzle with tahini.

Dinner – Lemon Dill Salmon

  • 6 oz salmon fillet
  • 1 tbsp olive oil
  • Fresh dill + lemon juice
  • 1 cup asparagus
  • ½ cup brown rice
    Bake salmon with lemon + dill at 375°F for 20 min. Serve with rice and asparagus.

Snack – Turkey Jerky (2 oz)

Day 23

Breakfast – Protein Pancakes

  • ½ cup oats
  • ½ cup cottage cheese
  • 2 eggs
  • ½ scoop protein powder
    Blend and cook like pancakes on skillet.

Lunch – Shrimp Salad

  • 5 oz shrimp, sautéed
  • 2 cups mixed greens
  • ½ avocado
  • 1 tbsp olive oil + lemon juice
    Top salad with shrimp and avocado.

Dinner – Grilled Sirloin Steak

  • 6 oz sirloin steak
  • 1 cup roasted mushrooms
  • ½ cup mashed cauliflower
    Sear steak, serve with mushrooms and mash.

Snack – Greek Yogurt with 1 tbsp chia seeds

Day 24

Breakfast – Smoked Salmon Omelet

  • 3 eggs
  • 2 oz smoked salmon
  • 1 tbsp cream cheese
  • 1 tbsp chopped chives
    Cook omelet, fill with salmon + cream cheese.

Lunch – Turkey & Hummus Bowl

  • 5 oz turkey breast, sliced
  • ½ cup chickpeas
  • 1 cup spinach
  • 1 tbsp hummus
    Layer in a bowl, top with hummus.

Dinner – Garlic Herb Chicken with Roasted Veggies

  • 6 oz chicken breast
  • 1 cup zucchini + carrots
  • ½ cup wild rice
    Roast chicken and veggies at 400°F for 25 min.

Snack – Roasted Almonds (¼ cup)

Day 25

Breakfast – Protein Overnight Oats

  • ½ cup rolled oats
  • ½ scoop protein powder
  • ½ cup almond milk
  • ½ cup Greek yogurt
  • 1 tbsp almond butter
    Mix in jar overnight, top with banana slices if desired.

Lunch – Grilled Salmon Wrap

  • 1 high-protein tortilla
  • 4 oz grilled salmon
  • 1 tbsp Greek yogurt dill sauce
  • Lettuce + cucumber slices
    Assemble and roll tightly.

Dinner – Beef Chili

  • 1 lb lean ground beef
  • 1 can kidney beans
  • 1 can diced tomatoes
  • ½ cup onion
  • 2 tsp chili powder
    Simmer all ingredients for 30 min.

Snack – Cottage Cheese with pineapple (1 cup + ½ cup pineapple chunks)

Day 26

Breakfast – Greek Yogurt Granola Bowl

  • 1 cup Greek yogurt
  • ¼ cup low-sugar granola
  • ½ cup raspberries
  • 1 tbsp hemp seeds
    Mix and enjoy.

Lunch – Chicken Caesar Wrap

  • 1 whole wheat tortilla
  • 4 oz grilled chicken
  • 1 cup romaine lettuce
  • 1 tbsp Greek yogurt Caesar dressing
    Wrap tightly and serve.

Dinner – Garlic Butter Shrimp with Rice

  • 5 oz shrimp
  • 1 tbsp butter + garlic
  • ½ cup brown rice
  • 1 cup roasted green beans
    Sauté shrimp, serve with rice and beans.

Snack – Hard-Boiled Eggs (2)

Day 27

Breakfast – Veggie Egg Scramble

  • 3 eggs
  • ½ cup spinach
  • ¼ cup bell peppers
  • 1 tbsp shredded cheddar
    Scramble all together in skillet.

Lunch – Seared Tuna Bowl

  • 5 oz seared tuna steak
  • ½ cup farro
  • 1 cup arugula
  • 1 tbsp sesame dressing
    Slice tuna, layer over grains and greens.

Dinner – Garlic Herb Pork Tenderloin

  • 6 oz pork tenderloin
  • 1 tbsp olive oil + rosemary
  • 1 cup roasted Brussels sprouts
  • ½ cup mashed sweet potato
    Roast pork tenderloin and serve with sides.

Snack – Protein Shake (1 scoop protein + almond milk)

Day 28

Breakfast – Cottage Cheese Protein Smoothie

  • ½ cup cottage cheese
  • 1 scoop whey protein
  • 1 cup almond milk
  • ½ banana
  • 1 tbsp peanut butter
    Blend until creamy.

Lunch – Turkey Burrito Bowl

  • 5 oz ground turkey
  • ½ cup black beans
  • ½ cup brown rice
  • ½ cup salsa
  • ¼ avocado
    Cook turkey with spices, layer ingredients in a bowl.

Dinner – Baked Cod with Garlic Spinach

  • 6 oz cod fillet
  • 1 tbsp olive oil + lemon juice
  • 2 cups sautéed spinach
  • ½ cup couscous
    Bake cod at 375°F for 20 min. Serve with spinach + couscous.

Snack – Edamame (1 cup, salted)

Day 29

Breakfast – Protein Chia Oats

  • ½ cup oats
  • 1 tbsp chia seeds
  • ½ scoop protein powder
  • ½ cup almond milk
  • ½ cup blueberries
    Mix in jar overnight. Top with blueberries in the morning.

Lunch – Grilled Chicken Salad

  • 5 oz grilled chicken
  • 2 cups mixed greens
  • ½ cup cherry tomatoes
  • 1 tbsp vinaigrette
    Mix and serve chilled.

Dinner – Beef & Veggie Stir-Fry

  • 6 oz lean beef strips
  • 1 cup broccoli
  • 1 cup bell peppers
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
    Stir-fry beef and veggies in wok.

Snack – Cottage Cheese with raspberries (1 cup + ½ cup berries)

Day 30

Breakfast – High-Protein Smoothie Bowl

  • 1 scoop protein powder
  • ½ cup frozen mango
  • ½ banana
  • 1 cup almond milk
  • 1 tbsp chia seeds
  • 1 tbsp shredded coconut
    Blend smoothie base, pour into bowl, add toppings.

Lunch – Chicken Quinoa Bowl

  • 5 oz grilled chicken
  • ½ cup quinoa
  • 1 cup roasted cauliflower
  • 1 tbsp olive oil drizzle
    Assemble into a bowl.

Dinner – Grilled Salmon with Roasted Veggies

  • 6 oz salmon fillet
  • 1 cup roasted zucchini + peppers
  • ½ cup wild rice
    Grill salmon, serve with veggies and rice.

Snack – Protein Bar (15–20g protein)

✅ Conclusion

You now have a full 30-Day High Protein Meal Plan with breakfast, lunch, dinner, and snack recipes for every single day.

This plan balances lean meats, fish, eggs, plant-based proteins, and high-protein snacks so you’ll stay full, build muscle, and enjoy your meals without boredom.

Related posts:

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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