Free 7-Day High-Protein Meal Plan
Simple meals, real food, no complicated recipes. 2,200-2,500 calories and 180g+ protein per day — built for men over 35 who lift.
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The rules: 30g+ protein at every meal. Eat whole foods 80% of the time. No calorie counting required — the structure handles it. Adjust portions up or down based on your goal (muscle gain vs. fat loss).
The 7-Day Plan
Day 1 — Monday
Breakfast
3 eggs scrambled + 2 turkey sausage links + 1 slice whole grain toast + handful spinach
~35g protein
Lunch
Grilled chicken breast (6oz) + mixed greens + avocado + olive oil dressing + rice (1 cup cooked)
~45g protein
Snack
Greek yogurt (1 cup) + handful of almonds + berries
~25g protein
Dinner
Salmon fillet (6oz) + roasted sweet potato + steamed broccoli
~40g protein
Day 2 — Tuesday
Breakfast
Overnight oats: 1 cup oats + 1 scoop whey + chia seeds + almond milk + berries
~35g protein
Lunch
Turkey and black bean burrito bowl: ground turkey (6oz) + black beans + rice + salsa + cheese
~48g protein
Snack
Cottage cheese (1 cup) + pineapple
~28g protein
Dinner
Lean ground beef (6oz) + whole wheat pasta + marinara + side salad
~42g protein
Day 3 — Wednesday
Breakfast
Protein pancakes: 2 eggs + 1 scoop whey + 1 banana + oats (blended and cooked)
~38g protein
Lunch
Tuna salad (2 cans) on whole wheat + apple + string cheese (2)
~50g protein
Snack
Beef jerky (2oz) + mixed nuts (1oz)
~22g protein
Dinner
Chicken thighs (8oz) + roasted vegetables + quinoa (1 cup cooked)
~45g protein
Day 4 — Thursday
Breakfast
4-egg omelette with peppers, onions, cheese + 1 slice toast
~32g protein
Lunch
Steak (6oz sirloin) + baked potato + green beans
~48g protein
Snack
Whey shake + 2 tbsp peanut butter
~32g protein
Dinner
Shrimp stir-fry (8oz shrimp) + mixed vegetables + jasmine rice
~38g protein
Day 5 — Friday
Breakfast
Smoothie: whey protein + frozen berries + spinach + oats + almond milk
~35g protein
Lunch
Chicken Caesar wrap: grilled chicken (6oz) + romaine + parmesan + Caesar + whole wheat wrap
~42g protein
Snack
Hard-boiled eggs (3) + hummus + carrots
~22g protein
Dinner
Pork tenderloin (6oz) + roasted Brussels sprouts + brown rice
~40g protein
Day 6 — Saturday
Breakfast
Breakfast burrito: 3 eggs + ground turkey (4oz) + black beans + cheese + salsa + tortilla
~45g protein
Lunch
Deli turkey sandwich (6oz turkey) + Swiss cheese + avocado + whole wheat + side of fruit
~38g protein
Snack
Greek yogurt parfait + granola + honey
~20g protein
Dinner
Grilled salmon (6oz) + asparagus + mashed potatoes
~42g protein
Day 7 — Sunday (Prep Day)
Breakfast
3 eggs + bacon (4 slices) + avocado toast on sourdough
~32g protein
Lunch
Leftover chicken + rice + whatever vegetables are left from the week
~40g protein
Meal Prep
Grill 3 lbs chicken breast, cook 4 cups rice, roast 2 sheet pans of vegetables for the week ahead
Dinner
Homemade burger (lean beef 6oz) + sweet potato fries + coleslaw
~42g protein
Key Supplements
Food first. These fill genuine gaps:
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