7-Day High-Protein Meal Prep Plan

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A high-protein diet can be a powerful tool for achieving your health and fitness goals, from building lean muscle to managing weight. However, consistently hitting your protein targets can be challenging, especially with a busy lifestyle. This is where meal prepping comes in. By planning and preparing your meals in advance, you can ensure you have delicious, protein-packed options ready to go throughout the week. This article provides a comprehensive 7-day high-protein meal prep plan, complete with full recipes and a structured meal schedule, to help you stay on track and achieve your nutritional goals.

The Importance of Protein and Meal Prep

Protein is an essential macronutrient that plays a vital role in numerous bodily functions, including muscle repair and growth, hormone production, and immune function. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight [1]. However, for individuals looking to build muscle or those with higher activity levels, protein needs can increase to 1.2-2.0 grams per kilogram of body weight [2]. A high-protein diet can also promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.

Meal prepping offers a practical solution for consistently meeting your protein needs. The benefits of meal prepping are numerous and well-documented. As highlighted by the Harvard T.H. Chan School of Public Health, meal prepping can save you time and money, help with weight control through portion management, and contribute to a more nutritionally balanced diet [3]. By dedicating a few hours each week to meal prep, you can eliminate the stress of last-minute meal decisions and avoid reaching for less healthy convenience foods.

7-Day High-Protein Meal Plan

This 7-day meal plan is designed to provide approximately 90-100 grams of protein per day, with each meal containing a substantial serving of protein to keep you fueled and satisfied. The plan incorporates a variety of protein sources, including lean meats, fish, eggs, dairy, and legumes, to ensure a well-rounded intake of essential amino acids.

Day	Breakfast	Lunch	Dinner
Monday	High-Protein Scrambled Eggs with Cottage Cheese	Chicken and Chickpea Curry	Sheet Pan Lemon Herb Chicken with Asparagus and Potatoes
Tuesday	Greek Yogurt Parfait with Berries and Nuts	Leftover Sheet Pan Lemon Herb Chicken	Teriyaki Salmon with Quinoa and Broccoli
Wednesday	High-Protein Scrambled Eggs with Cottage Cheese	Leftover Teriyaki Salmon	One-Pan Cheesy Chicken, Broccoli, and Rice
Thursday	Greek Yogurt Parfait with Berries and Nuts	Leftover One-Pan Cheesy Chicken, Broccoli, and Rice	High-Protein Tuscan Chicken
Friday	High-Protein Scrambled Eggs with Cottage Cheese	Leftover High-Protein Tuscan Chicken	Lean Ground Beef and Black Bean Burrito Bowls
Saturday	Protein Pancakes	Leftover Lean Ground Beef and Black Bean Burrito Bowls	Spicy Chicken with Couscous
Sunday	Protein Pancakes	Leftover Spicy Chicken with Couscous	Vegetarian Lentil Soup

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Recipes

Here are the full recipes for each meal in the 7-day plan. These recipes are designed for meal prepping, with many making multiple servings to be enjoyed throughout the week.

Breakfast

High-Protein Scrambled Eggs with Cottage Cheese

Protein: ~30g per serving

Ingredients (1 serving):

• 3 large eggs
• 1/2 cup cottage cheese
• 1 tsp olive oil or butter
• Salt and pepper to taste
• Optional: 1/4 cup chopped spinach or bell peppers

Instructions:

1. In a bowl, whisk together the eggs, cottage cheese, salt, and pepper until well combined.
2. Heat the olive oil or butter in a non-stick skillet over medium heat.
3. If using, add the chopped vegetables and sauté until softened.
4. Pour the egg mixture into the skillet and cook, stirring occasionally, until the eggs are cooked to your desired consistency.
5. Serve immediately.

Greek Yogurt Parfait with Berries and Nuts

Protein: ~25g per serving

Ingredients (1 serving):

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup chopped nuts (almonds, walnuts, or pecans)
• Optional: 1 tbsp honey or maple syrup for sweetness

Instructions:

1. In a glass or jar, layer the Greek yogurt, mixed berries, and chopped nuts.
2. Drizzle with honey or maple syrup if desired.
3. This can be prepared the night before for a quick and easy breakfast.

Protein Pancakes

Protein: ~30g per serving

Ingredients (2 servings):

• 1 cup rolled oats
• 1 scoop (30g) vanilla or unflavored protein powder
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1 cup milk (dairy or non-dairy)
• 1 large egg
• 1 tbsp maple syrup or honey

Instructions:

1. In a blender, combine all ingredients and blend until smooth.
2. Let the batter rest for 5-10 minutes to thicken.
3. Heat a non-stick skillet or griddle over medium heat and lightly grease with oil or butter.
4. Pour 1/4 cup of batter onto the skillet for each pancake.
5. Cook for 2-3 minutes per side, or until golden brown and cooked through.
6. Serve with your favorite toppings, such as fresh fruit, yogurt, or a drizzle of maple syrup.

Lunch & Dinner

Chicken and Chickpea Curry

Protein: ~35g per serving

Ingredients (4 servings):

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1 tbsp olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 (13.5-ounce) can coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside.
3. Add the onion to the pot and cook until softened, about 5 minutes.
4. Stir in the garlic, curry powder, and turmeric, and cook for 1 minute more.
5. Add the chickpeas, diced tomatoes, and coconut milk. Bring to a simmer and cook for 10 minutes, stirring occasionally.
6. Return the chicken to the pot and simmer for another 5-10 minutes, or until the chicken is cooked through.
7. Season with salt and pepper to taste. Garnish with fresh cilantro before serving.

Sheet Pan Lemon Herb Chicken with Asparagus and Potatoes

Protein: ~40g per serving

Ingredients (4 servings):

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 1 lb baby potatoes, halved
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss the potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread the potatoes in a single layer on a large baking sheet and roast for 15 minutes.
3. While the potatoes are roasting, combine the remaining olive oil, lemon juice, lemon zest, garlic, oregano, and thyme in a small bowl.
4. Place the chicken breasts and asparagus in the bowl with the marinade and toss to coat.
5. After 15 minutes, remove the baking sheet from the oven and push the potatoes to one side. Add the chicken and asparagus to the baking sheet in a single layer.
6. Return the baking sheet to the oven and roast for another 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

Teriyaki Salmon with Quinoa and Broccoli

Protein: ~35g per serving

Ingredients (4 servings):

• 4 salmon fillets (about 6 oz each)
• 1/2 cup soy sauce
• 1/4 cup honey or maple syrup
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 head of broccoli, cut into florets

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, garlic, and ginger to make the teriyaki sauce.
2. Place the salmon fillets in a shallow dish and pour half of the teriyaki sauce over them. Let marinate for at least 15 minutes.
3. In a medium saucepan, combine the quinoa and water or broth. Bring to a boil, then reduce the heat and simmer, covered, for 15-20 minutes, or until the liquid is absorbed.
4. While the quinoa is cooking, steam or roast the broccoli florets until tender-crisp.
5. Heat a large skillet over medium-high heat. Add the salmon fillets and cook for 4-6 minutes per side, or until cooked through. In the last minute of cooking, pour the remaining teriyaki sauce over the salmon.
6. Serve the teriyaki salmon with the cooked quinoa and broccoli.

One-Pan Cheesy Chicken, Broccoli, and Rice

Protein: ~40g per serving

Ingredients (4 servings):

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1 tbsp olive oil
• 1 cup uncooked white rice
• 2 cups chicken broth
• 1 head of broccoli, cut into florets
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a large oven-safe skillet over medium-high heat.
3. Add the chicken and cook until browned on all sides. Season with salt and pepper.
4. Stir in the rice and chicken broth. Bring to a simmer.
5. Stir in the broccoli florets.
6. Cover the skillet and bake for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.
7. Remove from the oven, sprinkle with cheddar cheese, and let stand for a few minutes until the cheese is melted.

High-Protein Tuscan Chicken

Protein: ~45g per serving

Ingredients (4 servings):

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 1 tbsp olive oil
• 1/2 cup sun-dried tomatoes in oil, drained and chopped
• 1 cup chopped spinach
• 1/2 cup heavy cream or full-fat coconut milk
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the chicken and cook for 5-7 minutes per side, or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the garlic and cook until fragrant, about 1 minute.
5. Stir in the sun-dried tomatoes and spinach and cook until the spinach is wilted.
6. Reduce the heat to low and stir in the heavy cream and Parmesan cheese. Cook, stirring, until the sauce has thickened slightly.
7. Return the chicken to the skillet and spoon the sauce over it.
8. Serve immediately.

Lean Ground Beef and Black Bean Burrito Bowls

Protein: ~35g per serving

Ingredients (4 servings):

• 1 lb lean ground beef
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 cup salsa
• 1 cup cooked rice or quinoa
• Optional toppings: shredded lettuce, diced tomatoes, avocado, Greek yogurt or sour cream

Instructions:

1. In a large skillet, cook the ground beef over medium-high heat until browned. Drain any excess fat.
2. Stir in the black beans, corn, and salsa. Cook for 5-7 minutes, or until heated through.
3. To assemble the burrito bowls, divide the cooked rice or quinoa among four bowls.
4. Top with the ground beef and bean mixture.
5. Add your favorite toppings and serve.

Spicy Chicken with Couscous

Protein: ~40g per serving

Ingredients (4 servings):

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1 tbsp olive oil
• 1 tbsp harissa paste (or more to taste)
• 1 cup couscous
• 1 1/2 cups chicken broth
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• Lemon wedges for serving

Instructions:

1. In a bowl, toss the chicken with the harissa paste until well coated.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the chicken and cook until browned and cooked through.
4. While the chicken is cooking, prepare the couscous. Bring the chicken broth to a boil in a small saucepan. Stir in the couscous, then remove from the heat, cover, and let stand for 5 minutes.
5. Fluff the couscous with a fork and stir in the parsley and mint.
6. Serve the spicy chicken over the couscous with lemon wedges on the side.

Vegetarian Lentil Soup

Protein: ~20g per serving

Ingredients (6 servings):

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 8 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 10 minutes.
3. Stir in the garlic and cook for 1 minute more.
4. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat and simmer, partially covered, for 45-60 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste.

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Meal Prep and Storage Tips

To make your meal prep a success, follow these tips for efficient preparation and safe storage:

• Schedule Your Prep: Set aside a specific day and time for meal prepping. This will help you stay consistent and make it a regular part of your routine.
• Cook in Batches: Prepare large batches of staple ingredients like quinoa, rice, and roasted vegetables. This will save you time during the week.
• Portion and Store: Divide your meals into individual containers for easy grab-and-go lunches and dinners. Use clear containers so you can easily see what’s inside.
• Label Everything: Label each container with the name of the meal and the date it was prepared. This will help you keep track of what you have and when it should be eaten.
• Follow Storage Guidelines: Proper storage is crucial for food safety. The Harvard T.H. Chan School of Public Health provides the following guidelines for refrigeration and freezing [3]:
  • Refrigeration (40°F or lower):
    • Cooked meat, poultry, and fish: 3-4 days
    • Soups and stews: 3-4 days
    • Hard-boiled eggs: 1 week
  • Freezing (0°F or lower):
    • Cooked meat, poultry, and fish: 2-6 months
    • Soups and stews: 2-3 months

By following this 7-day high-protein meal prep plan, you can take the guesswork out of healthy eating and ensure you’re consistently fueling your body with the nutrients it needs to thrive. Enjoy your delicious and nutritious week!

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References

[1] Harvard Health Publishing. (2023, June 22). How much protein do you need every day? Harvard Health. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

[2] Mass General Brigham. (2024, January 4). How Much Protein Do I Need if I Work Out? https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-much-protein-when-working-out

[3] The Nutrition Source. (n.d.). Meal Prep Guide. Harvard T.H. Chan School of Public Health. https://nutritionsource.hsph.harvard.edu/meal-prep/
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