A 7-day high-protein starter plan, for a smaller appetite.
Five small meals a day, about 94–119 g of protein and 1,250–1,490 calories. Every number is worked out from USDA data. Eat what feels right, swap freely, and scale portions to your own targets.
Monday
1,250 kcal · 106 g protein · 27 g fiberBreakfastGreek yogurt bowl with berries¾ cup plain nonfat Greek yogurt, ½ cup blueberries, 2 tsp chia seeds, 8 almonds272 kcal · 25 g protein
LunchChicken, quinoa and broccoli bowl3 oz roasted chicken breast, ½ cup cooked quinoa, 1 cup broccoli, 1 tsp olive oil320 kcal · 32 g protein
SnackEdamame⅔ cup edamame121 kcal · 12 g protein
DinnerSalmon, brown rice and broccoli3½ oz salmon, ½ cup brown rice, 1 cup broccoli302 kcal · 31 g protein
EveningApple and almonds1 small apple, 20 almonds232 kcal · 5 g protein
Tuesday
1,290 kcal · 109 g protein · 24 g fiberBreakfastSpinach egg scramble on toast2 large eggs, 2 egg whites, 1 cup spinach, 1 slice whole-wheat toast270 kcal · 24 g protein
LunchTuna and yogurt wrap3 oz canned light tuna, 2 tbsp Greek yogurt, 1 small whole-wheat tortilla, ⅓ red bell pepper, handful of spinach249 kcal · 25 g protein
SnackCottage cheese and raspberries½ cup cottage cheese, ½ cup raspberries112 kcal · 15 g protein
DinnerTurkey and black bean tacos3½ oz 93% lean ground turkey, ⅓ cup black beans, 2 corn tortillas, diced pepper, 2 tbsp avocado485 kcal · 36 g protein
EveningWarm milk and half a banana1 cup 2% milk, ½ small banana178 kcal · 9 g protein
Wednesday
1,490 kcal · 107 g protein · 26 g fiberBreakfastPeanut butter protein oats½ cup rolled oats, 1 cup 2% milk, ⅓ cup Greek yogurt, stirred in, 1 tbsp peanut butter, ½ small banana485 kcal · 28 g protein
LunchTofu and edamame rice bowl½ cup firm tofu, ½ cup edamame, ½ cup cooked brown rice, 1 small carrot405 kcal · 34 g protein
SnackTwo hard-boiled eggs2 hard-boiled eggs155 kcal · 13 g protein
DinnerShrimp and vegetable stir-fry3½ oz shrimp, bell pepper, broccoli, ⅓ cup brown rice, 1 tsp olive oil273 kcal · 28 g protein
EveningHummus and carrots¼ cup hummus, carrot sticks173 kcal · 5 g protein
Thursday
1,460 kcal · 119 g protein · 24 g fiberBreakfastCottage cheese with strawberries1 cup 1% cottage cheese, ⅔ cup strawberries, 1 tbsp pumpkin seeds245 kcal · 32 g protein
LunchTurkey and hummus plate3 oz roasted turkey breast, ¼ cup hummus, carrot sticks, bell pepper strips, 1 small whole-wheat tortilla445 kcal · 36 g protein
SnackApple and almonds1 small apple, 20 almonds232 kcal · 5 g protein
DinnerChicken, spinach and mozzarella pasta3 oz chicken breast, ⅔ cup whole-wheat pasta, spinach, 2 tbsp mozzarella358 kcal · 38 g protein
EveningWarm milk and half a banana1 cup 2% milk, ½ small banana178 kcal · 9 g protein
Friday
1,300 kcal · 101 g protein · 28 g fiberBreakfastGreek yogurt bowl with berries¾ cup plain nonfat Greek yogurt, ½ cup blueberries, 2 tsp chia seeds, 8 almonds272 kcal · 25 g protein
LunchChicken, quinoa and broccoli bowl3 oz roasted chicken breast, ½ cup cooked quinoa, 1 cup broccoli, 1 tsp olive oil320 kcal · 32 g protein
SnackHummus and carrots¼ cup hummus, carrot sticks173 kcal · 5 g protein
DinnerBaked cod with quinoa4 oz cod, ½ cup quinoa, broccoli, 1 tsp olive oil306 kcal · 33 g protein
EveningApple and almonds1 small apple, 20 almonds232 kcal · 5 g protein
Saturday
1,300 kcal · 104 g protein · 27 g fiberBreakfastSpinach egg scramble on toast2 large eggs, 2 egg whites, 1 cup spinach, 1 slice whole-wheat toast270 kcal · 24 g protein
LunchTofu and edamame rice bowl½ cup firm tofu, ½ cup edamame, ½ cup cooked brown rice, 1 small carrot405 kcal · 34 g protein
SnackEdamame⅔ cup edamame121 kcal · 12 g protein
DinnerSirloin with rice and carrots3 oz lean top sirloin, ⅓ cup brown rice, roasted carrots, 1 tsp olive oil328 kcal · 29 g protein
EveningHummus and carrots¼ cup hummus, carrot sticks173 kcal · 5 g protein
Sunday
1,370 kcal · 94 g protein · 24 g fiberBreakfastPeanut butter protein oats½ cup rolled oats, 1 cup 2% milk, ⅓ cup Greek yogurt, stirred in, 1 tbsp peanut butter, ½ small banana485 kcal · 28 g protein
LunchTuna and yogurt wrap3 oz canned light tuna, 2 tbsp Greek yogurt, 1 small whole-wheat tortilla, ⅓ red bell pepper, handful of spinach249 kcal · 25 g protein
SnackCottage cheese and raspberries½ cup cottage cheese, ½ cup raspberries112 kcal · 15 g protein
DinnerTempeh and spinach rice bowl3 oz tempeh, ⅓ cup brown rice, spinach, carrot287 kcal · 21 g protein
EveningApple and almonds1 small apple, 20 almonds232 kcal · 5 g protein
Shopping for the week
- Cottage cheese, 1% low fat, about 1.0 lb
- Greek yogurt, plain, nonfat, about 1.5 lb
- Milk, 2% reduced fat, about 2.1 lb
- Mozzarella, part-skim (low moisture), about 1 oz
- Egg white, about 5 oz
- Egg, hard-boiled, about 4 oz
- Egg, whole, large, about 7 oz
- Canned light tuna in water, drained, about 6 oz
- Cod, Atlantic, cooked, about 4 oz
- Shrimp, cooked, about 4 oz
- Sockeye salmon, cooked, about 4 oz
- Apple, Fuji, about 1.3 lb
- Avocado, about 1 oz
- Banana, about 8 oz
- Blueberries, about 5 oz
- Raspberries, about 4 oz
- Strawberries, about 4 oz
- Brown rice, cooked, about 1.1 lb
- Corn tortilla, about 2 oz
- Quinoa, cooked, about 10 oz
- Rolled oats, dry, about 3 oz
- Whole-wheat bread, about 2 oz
- Whole-wheat pasta, cooked, about 4 oz
- Whole-wheat tortilla, about 5 oz
- Black beans, cooked from dry, about 2 oz
- Edamame, shelled, cooked, about 12 oz
- Hummus, about 8 oz
- Tempeh, about 3 oz
- Tofu, firm, about 9 oz
- Top sirloin steak, broiled, lean, about 3 oz
- Almonds, raw, about 4 oz
- Chia seeds, about 1 oz
- Peanut butter, creamy, about 1 oz
- Pumpkin seeds (pepitas), about 0 oz
- Chicken breast, roasted, skinless, about 9 oz
- Ground turkey 93% lean, cooked, about 4 oz
- Turkey breast, roasted, skinless, about 3 oz
- Olive oil, about 1 oz
- Broccoli, cooked, about 14 oz
- Carrots, about 1.2 lb
- Red bell pepper, about 9 oz
- Spinach, about 6 oz
Keep it on your phone
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A sample week, not a prescription. Portions are small on purpose; if you're hungrier, add more of the same foods, and if you eat less, keep the protein and drop the extras. Numbers from USDA FoodData Central; weights are cooked unless noted. General education about food, not medical advice. Talk to your prescriber or a registered dietitian about your own needs.
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