Day 1 — Egg and Chicken Day
Breakfast: 3 scrambled eggs, 2 slices turkey bacon, ½ cup cottage cheese (350 cal)
Lunch: 5 oz grilled chicken breast, 2 cups mixed salad greens with cucumber and tomato, 2 tbsp light Italian dressing, ½ cup cooked quinoa (450 cal)
Snack: Protein shake with water, ½ medium banana, 10 almonds (200 cal)
Dinner: 5 oz lean ground turkey, 1 cup steamed broccoli, ½ cup cooked brown rice, 1 tbsp olive oil (550 cal)
Day 2 — Tuna & Egg Day
Breakfast: 3 eggs, ½ avocado, 1 slice whole-grain toast (350 cal)
Lunch: 1 can tuna in water (120g), mixed greens, 2 tbsp light mayo, cucumber, tomato (450 cal)
Snack: Protein shake with water, 10 cashews (200 cal)
Dinner: 5 oz grilled chicken, 1 cup steamed green beans, ½ cup sweet potato, 1 tbsp olive oil (550 cal)
Day 3 — Cottage Cheese & Chicken Day
Breakfast: 1 cup cottage cheese (1%), ½ cup mixed berries, 10 almonds (350 cal)
Lunch: 5 oz grilled chicken, mixed greens, 2 tbsp balsamic vinaigrette, ½ cup cooked quinoa (450 cal)
Snack: Whey protein shake with water, ½ banana (200 cal)
Dinner: 5 oz baked salmon, 1 cup broccoli, ½ cup brown rice, 1 tbsp olive oil (550 cal)
Day 4 — Egg & Turkey Day
Breakfast: 3 scrambled eggs, 2 slices turkey bacon, ½ cup cottage cheese (350 cal)
Lunch: 5 oz lean ground turkey, 1 cup steamed zucchini, ½ cup cooked quinoa, 1 tbsp olive oil (450 cal)
Snack: Protein shake, 10 walnuts (200 cal)
Dinner: 5 oz grilled chicken, mixed salad with cucumber, tomato, light vinaigrette, ½ avocado (550 cal)
Day 5 — Greek Yogurt & Chicken Day
Breakfast: ¾ cup plain Greek yogurt, ½ cup berries, 1 tbsp chia seeds (350 cal)
Lunch: 5 oz grilled chicken, mixed greens, ½ cup quinoa, 2 tbsp light Italian dressing (450 cal)
Snack: Protein shake, 10 almonds (200 cal)
Dinner: 5 oz baked cod, 1 cup roasted cauliflower, ½ cup brown rice, 1 tbsp olive oil (550 cal)
Day 6 — Egg & Tuna Day
Breakfast: 3 boiled eggs, ½ avocado (350 cal)
Lunch: Tuna salad (1 can tuna, light mayo, mixed greens, cucumber, tomato), ½ cup quinoa (450 cal)
Snack: Protein shake with water, 10 almonds (200 cal)
Dinner: 5 oz grilled chicken, 1 cup steamed broccoli, ½ cup sweet potato, 1 tbsp olive oil (550 cal)
Day 7 — Cottage Cheese & Turkey Day
Breakfast: 1 cup cottage cheese, ½ cup pineapple chunks, 10 almonds (350 cal)
Lunch: 5 oz ground turkey, sautéed spinach, ½ cup cooked quinoa, 1 tbsp olive oil (450 cal)
Snack: Protein shake, ½ banana (200 cal)
Dinner: 5 oz grilled salmon, 1 cup steamed asparagus, ½ cup brown rice, 1 tbsp olive oil (550 cal)
7-Day High Protein Meal Plan Under 1600 Calories
If you are looking for a simple, balanced way to fuel your body, this 7-day high-protein meal plan is a great place to start. Each day features wholesome, everyday foods that are easy to prepare and packed with protein. The meals are designed to help you feel full, support your health goals, and keep your daily calories around 1600.
This plan focuses on lean proteins, healthy fats, and nutrient-rich carbs, making it ideal for mindful eating and steady energy throughout the day. Whether you are aiming for weight management, muscle support, or simply healthier habits, these meals can help you stay on track without complicated recipes or hard-to-find ingredients. Let’s get started with a week of simple, satisfying meals.