6-Day High-Protein Meal Plan

*The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

*You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

*Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

Take a sneak peek at your week of delicious, balanced meals:

Monday

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• Protein Pancakes with Banana 
• Grilled Chicken Salad with Avocado & Feta 
• Dark Chocolate Almond Energy Bites 
• Baked Salmon with Roasted Sweet Potatoes & Garlic Green Beans

Tuesday

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• Scrambled Eggs with Whole Grain Toast & Cottage Cheese
• Potato-Chicken Patties and Side Salad
• Handful of Mixed Nuts & a Small Apple
• Beef Meatballs with Roasted Cauliflower & Mashed Potatoes

Wednesday

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• Raspberry and Chocolate Leyer Porridge 
• Lentil Soup with Whole Grain Crackers
• Cottage Cheese with Honey &Walnuts
• Grilled Salmon with Quinoa & Spinach Salad 

Thursday

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• Smoked Salmon & Avocado on Whole Grain Bread + 1 handful of berries 
• Chickpea & Feta Salad with Honey Dressing + grilled chicken breast
• Banana with Peanut Butter 
• Baked Chicken Thighs with Roasted Vegetables

Friday

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• Plain Yogurt Bowl with Granola & Fresh Berries
• Beef & Veggie Bowl with Rice & Tahini Dressing
• Grapefruit (or orange) & Handful of  Raw Almonds
• Grilled Shrimp with Roasted Broccoli & Mashed Sweet Potatoes

Saturday

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• Raspberry-Chocolate Chia Pudding
• Mediterranean Quinoa Salad with Feta & Chickpeas + grilled turkey or chicken
• Vegan Tofu Cream
• Pan-Seared Cod with Roasted Zucchini & Red Peppers

Day 1

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Breakfast:

Protein pancakes with banana 

Approx. per serving: ~547 kcal, 30 g protein, 70 g carbohydrates, 8 g fiber, 16 g fat

Mash the ripe bananas (1 medium, about 120g) with a fork and mix them with the whole egg and two egg whites. Add the protein powder (1 scoop, about 30g), or if you don’t have protein powder, you can use chia and hemp seeds as an alternative protein source. Stir in the ground oats (50g / ½ cup) until well combined. In a preheated pan, melt the coconut oil (½ tbsp, about 7g) or another heat-stable fat like ghee. Cook the pancakes until they turn light golden brown. Each pancake should be about 10 cm (4 inches) in diameter, and the recipe should yield approximately 10 small pancakes. 

Serve with: 2 tbsp plain yogurt (high in protein) and a handful of fresh berries (strawberries, blueberries, or raspberries). Why? Adds probiotics, extra protein, and fiber for digestion.

Lunch:

Grilled Chicken Salad with Avocado & Feta 

Approx. per serving: ~545 kcal, 50 g protein, 15 g carbohydrates, 7 g fiber, 33 g fat

Start by marinating 1 small chicken breast (150g) in a mix of 1 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp lemon juice, ½ tsp smoked paprika, ½ tsp garlic powder, salt, and black pepper. Let it sit for at least 15 minutes (or overnight for deeper flavor). Grill over medium heat for 5-6 minutes per side until golden and juicy. Meanwhile, toss 2 cups mixed greens, ½ avocado (sliced), 6-8 cherry tomatoes (halved), ¼ cucumber (sliced), and 20g feta (crumbled) in a bowl. Slice the grilled chicken and place it on top.

Drizzle with a light dressing made from 1 tsp olive oil, ½ tsp balsamic vinegar, and a pinch of salt. Finish with a sprinkle of toasted seeds or nuts.

Snack:

Dark Chocolate Almond Energy Bites 

Approx. per 100 g: ~492 kcal, 18 g protein, 40 g carbohydrates, 11 g fiber, 32 g fat

Blend together 30g (¼ cup) almonds, 20g (2 tbsp) oats, 1 tbsp peanut butter, 1 tsp honey, 1 tbsp cocoa powder, and a pinch of sea salt until a sticky dough forms. If needed, add 1-2 tsp water to help it bind. Roll into bite-sized balls and coat them with grated dark chocolate (85% cocoa) or crushed almonds for extra crunch. Chill in the fridge for at least 15 minutes before enjoying.

Dinner:

Baked Salmon with Roasted Sweet Potatoes & Garlic Green Beans

Approx. per 100 g: ~522 kcal, 40 g protein, 38 g carbohydrates, 7 g fiber, 25 g fat

Toss 1 small sweet potato (150g), cubed with 1 tsp olive oil, ½ tsp paprika, salt, and pepper, then spread on a baking tray and roast for 25 minutes, flipping halfway. Meanwhile, season 1 salmon fillet (150g) with 1 tsp olive oil, ½ tsp lemon zest, ½ tsp Dijon mustard, ½ tsp dried oregano, salt, and pepper. Place on a lined tray and bake for 12-15 minutes. For the green beans, heat ½ tsp olive oil in a pan, saute 100g green beans with 1 minced garlic clove for 3-4 minutes until tender-crisp. Serve everything together with a squeeze of fresh lemon.

Day 2

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Breakfast:

Scrambled Eggs with Whole Grain Toast & Cottage Cheese

Approx. per 100 g: ~350 kcal, 24 g protein, 38 g carbohydrates, 7 g fiber, 12 g fat

Nothing complicated, yet so delicious! Scramble 1 whole egg and 2 egg whites in a non-stick pan over medium heat, seasoning with a pinch of salt and pepper, until softly set. Meanwhile, toast 2 slices of whole-grain bread and spread 4 tbsp (112 g) cottage cheese on top. Mash 2 tbsp (34 g) ripe avocado with a fork, season with a pinch of salt, a few drops of lemon juice, and a sprinkle of dried garlic. Spread the avocado over the cottage cheese, add a few slices of radish if desired, and serve the scrambled eggs alongside or on top for a light, protein-packed breakfast.

Lunch:

Potato-Chicken Patties and Side Salad

Approximate per 1 patty (approx.): ~150 kcal, 12 g protein, 12 g carbohydrates, 1 g fiber, 6 g fat

Cook 75 g cooked chicken breast and 360 g potatoes in advance. Shred the chicken into small pieces and mash the potatoes. In a bowl, combine the chicken and mashed potatoes with 1 beaten egg and 60 g crumbled white cheese (like feta). Season with salt, black pepper, garlic powder, and thyme. Form 6 evenly sized patties, placing a small piece of 40 g mozzarella in the center of each and reshaping so the cheese is fully enclosed. Line a baking tray with parchment paper, place the patties on it, and bake in a preheated oven at 220 °C (428 °F) for about 30 minutes, until golden brown.

For a refreshing side salad to pair with the chicken and potato meatballs, toss together 1 cup (30g) of mixed greens, 1/2 cup (75g) of cherry tomatoes, 1/ 4 cup (30g) of cucumber slices, and 1 tablespoon (15g) of red onion, thinly sliced. Drizzle with 1 teaspoon (5g) of olive oil and a squeeze of lemon juice, and season with salt and pepper to taste.

Snack:

Handful of Mixed Nuts & a Small Apple

Approx. per 100 g: ~220 kcal, 6 g protein, 20 g carbohydrates, 4 g fiber, 15 g fat

Tip: Soak the almonds and cashews overnight or for at least 6-8 hours, then drain and dry them before eating. Soaking helps reduce phytic acid, an antinutrient that can block the absorption of minerals like iron, zinc, and calcium. lt also makes the nuts softer, easier to digest, and enhances their natural sweetness. 

Pair your soaked almonds and cashews (30g) with one small apple (150g) for a balanced mix of healthy fats, fiber, and natural sweetness. For extra flavor, sprinkle a little cinnamon on the apple slices.

Dinner:

Beef Meatballs with Roasted Cauliflower & Mashed Potatoes

Approx. per 100 g: ~470 kcal, 30 g protein, 47 g carbohydrates, 9 g fiber, 22 g fat

In a bowl, mix 120g (4 oz) lean ground beef with 1 tbsp breadcrumbs, 1 small grated garlic clove, ½ tsp paprika, ½ tsp dried oregano, salt, and black pepper. Form into small meatballs and bake on a lined tray at 200°C (400°F) for 15-18 minutes, flipping halfway.

Meanwhile, toss 1 cup (150g) cauliflower florets with 1 tsp olive oil, salt, and black pepper, then roast alongside the meatballs until golden and tender. For the mashed potatoes, boil 1 small potato (150g), peeled and chopped, until soft, then mash with 1 tbsp milk and ½ tsp butter until creamy.

Day 3

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Breakfast:

Raspberry and Chocolate Leyer Porridge 

(Approx. per serving: ~350 kcal, 9 g protein, 50 g carbohydrates, 8 g fiber, 12 g fat)

In a bowl or jar, combine 40 g rolled oats, ½ a banana (about 60 g, mashed), 70 g raspberries, 1 tsp chia seeds, ½ tsp unsweetened cocoa powder, 1 tbsp maple syrup, and 100 ml plant-based milk (almond, oat, or your choice). Mix well.

Gently melt 10 g dark chocolate with ½ tsp coconut oil and pour it over the oat mixture. Seal the jar or cover the bowl and refrigerate overnight. By morning, the chocolate will have set into a thin, breakable layer on top, ready to enjoy with the creamy oats beneath.

Lunch:

Lentil Soup with Whole Grain Crackers

Approx. per 100 g: ~350 kcal, 17 g protein, 52 g carbohydrates, 16 g fiber, 9 g fat

Heat 1 tsp olive oil in a pot and saute¼ small onion (chopped), ½ small carrot (diced), and 1 minced garlic clove for 2-3 minutes until soft. Add 1/3 cup (60g) red lentils, 1 ½ cups (360ml) vegetable broth, ¼ tsp cumin, ¼ tsp paprika, salt, and black pepper. Bring to a boil, then simmer for 15-20 minutes until the lentils are soft. Blend for a creamy texture or leave chunky. Serve with a handful of whole grain crackers for crunch and a squeeze of lemon for extra freshness.

Snack:

Cottage Cheese with Honey &Walnuts

Approx. per 100 g: ~210 kcal, 14 g protein, 16 g carbohydrates, 0 g fiber, 12 g fat

Scoop ½ cup (120g) cottage cheese into a bowl. Drizzle with 1 tsp honey (or maple syrup) and sprinkle 1 tbsp (lüg) chopped walnuts on top. For extra flavor, add a pinch of cinnamon or a few fresh berries.

Dinner:

Grilled Salmon with Quinoa & Spinach Salad 

Approx. per 100 g: ~490 kcal, 35 g protein, 30 g carbohydrates, 5 g fiber, 25 g fat

Season 1 salmon fillet (120g/4 oz) with ½ tsp olive oil, salt, black pepper, and a squeeze of lemon juice. Grill over medium-high heat for 3-4 minutes per side until golden and cooked through. Meanwhile, cook 1/3 cup (60g) quinoa in 2/2 cup (160ml) water until fluffy. Toss with a handful of fresh spinach, ½ small cucumber (sliced), 1 tbsp chopped walnuts, and ½ tsp olive oil. Serve the grilled salmon on top, drizzled with extra lemon juice for freshness.

Day 4

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Breakfast:

Smoked Salmon & Avocado on Whole Grain Bread + 1 handful of berries 

Approx. per 100 g: ~300 kcal, 16 g protein, 22 g carbohydrates, 7 g fiber, 18 g fat

Toast 1 slice of whole grain bread until golden. Mash ¼ ripe avocado (34g) with a fork, season with a pinch of salt, black pepper, and a squeeze of lemon juice, then spread it over the toast. Top with Sog (1.7 oz) smoked salmon and garnish with fresh dill, capers, or thinly sliced red onion for extra flavor.

Lunch:

Chickpea & Feta Salad with Honey Dressing + grilled chicken breast

Approx. per 100 g: ~470 kcal, 46 g protein, 30 g carbohydrates, 8 g fiber, 18 g fat

Toss together ½ cup (80g) cooked chickpeas, ¼ cup (40g) diced cucumber, ¼ cup (40g) cherry tomatoes (halved), 1 tbsp (15g) crumbled feta cheese, and a handful of fresh arugula or spinach in a bowl. In a small jar, mix 1 tsp olive oil, ½ tsp honey, ½ tsp lemon juice, ¼ tsp Dijon mustard, salt, and black pepper-shake well to combine. Drizzle the dressing over the salad and toss gently. Garnish with a few crushed walnuts or sesame seeds. Serve alongside grilled chicken breast fillet (100g)

Snack:

Banana with Peanut Butter 

Approx. per 100 g: ~210 kcal, 5 g protein, 30 g carbohydrates, 4 g fiber, 8 g fat

Slice 1 medium banana (120g) and drizzle with 1 tbsp (16g) peanut butter. For extra flavor, sprinkle with a pinch of cinnamon

Dinner:

Baked Chicken Thighs with Roasted Vegetables

Approx. per 100 g: ~300 kcal, 25 g protein, 10 g carbohydrates, 3 g fiber, 17 g fat

In a bowl, mix 1 bone-in, skin-on chicken thigh (120g) with ½ tsp olive oil, ¼ tsp paprika, ¼ tsp garlic powder, salt, and black pepper. Place on a baking sheet. In a separate bowl, toss ½ cup (75g) chopped zucchini, ½ cup (75g) bell peppers, and ½ small carrot (sliced) with ½ tsp olive oil, salt, and thyme.

Spread the veggies around the chicken and bake for 30-35 minutes, flipping the veggies halfway.

Day 5

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Plain Yogurt Bowl with Granola & Fresh Berries

Approx. per 100 g: ~300 kcal, 15 g protein, 35 g carbohydrates, 5 g fiber, 11 g fat

1 ½ cup (300g) yogurt into a bowl. Top with ¼ cup (30g) granola and ½ cup (75g) mixed fresh berries such as strawberries, blueberries, and raspberries. For natural sweetness, add 1-2 chopped dates or a few raisins instead of honey. Sprinkle with a pinch of hemp seeds.

Lunch:

Beef & Veggie Bowl with Rice & Tahini Dressing

Approx. per 100 g: ~450 kcal, 30 g protein, 38 g carbohydrates, 5 g fiber, 22 g fat 

Cook ⅓ cup (60 g) brown rice according to package instructions. Meanwhile, heat 1 teaspoon (5 ml) olive oil in a pan over medium heat and add 100 g lean beef mince, ¼ teaspoon cumin, ¼ teaspoon paprika, and salt and black pepper to taste. Cook for about 5 minutes, stirring occasionally, until the beef is browned. Add ½ cup (75 g) chopped zucchini, ¼ cup (40 g) diced bell pepper, and ½ small grated carrot (about 25 g) to the pan and sauté for another 3–4 minutes until the vegetables soften. In a small bowl, whisk together 1 tablespoon (15 g) tahini, ½ teaspoon (2.5 ml) lemon juice, ½ small garlic clove (grated), and 1 tablespoon (15 ml) water until smooth. Assemble the bowl by placing the cooked rice as a base, topping with the beef and vegetable mixture, and drizzling with the tahini dressing. Garnish with fresh parsley or sesame seeds.

Snack:

Grapefruit (or orange) & Handful of Almonds

Approx. per 100 g: ~170 kcal, 4 g protein, 14 g carbohydrates, 4 g fiber, 14 g fat

Enjoy ½ grapefruit (130g) alongside a handful of almonds (15g, about 12 pieces). For better digestion and nutrient absorption, soak the almonds overnight to reduce antinutrients like phytic acid and enhance their creaminess. This combination provides a perfect balance of vitamin C, fiber, and healthy fats, making it a great energy boost any time of the day!

Dinner:

Grilled Shrimp with Roasted Broccoli & Mashed Sweet Potatoes

Approx. per 100 g: ~380 kcal, 26 g protein, 40 g carbohydrates, 8 g fiber, 12 g fat

Toss 100g (3.5 oz) shrimp with ½ tsp olive oil, ¼ tsp paprika, ¼ tsp garlic powder, salt, and black pepper, then grill for 2-3 minutes per side until pink and opaque. Meanwhile, roast ½ cup (75g) broccoli florets with ½ tsp olive oil, salt, and pepper at 200°C (400°F) for 15-20 minutes, flipping halfway. Boil 1 small sweet potato (150g), peeled and cubed, for 12-15 minutes, then mash with 1 tbsp milk, ½ tsp butter (or olive oil). Serve the grilled shrimp with the roasted broccoli and creamy mashed sweet potatoes

Day 6

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Breakfast:

Raspberry-Chocolate Chia Pudding

Approx. per 100 g: ~400 kcal, 8 g protein, 35 g carbohydrates, 15 g fiber, 30 g fat

Find the full recipe in the Exclusiue Recipes section!  [add link]

Lunch:

Mediterranean Quinoa Salad with Feta & Chickpeas + grilled turkey or chicken breast

Approx. per 100 g: ~380 kcal, 34 g protein, 35 g carbohydrates, 8 g fiber, 14 g fat

Cook 1/3 cup (60g) quinoa according to package instructions and let it cool. In a bowl, combine the quinoa with ¼ cup (45g) black beans, ¼ cup (40g) diced cucumber, ¼ cup (40g) cherry tomatoes, halved, 1 tbsp chopped red onion, and 15g (½ oz) crumbled feta cheese. Drizzle with a dressing made of 1 tsp olive oil, ½ tsp lemon juice, ¼ tsp dried oregano, salt, and black pepper. Toss everything together, let the flavors meld for a few minutes, and enjoy.

Snack:

Vegan Tofu Cream

Approx. per 100 g: ~300 kcal, 15 g protein, 30 g carbohydrates, 5 g fiber, 16 g fat

Soak 30 g whole-grain oats in 1 cup of prepared instant coffee along with ½ tsp cinnamon, maple syrup to taste, and 10 g almond tahini, allowing them to soften for a few minutes. Then, blend the soaked oats with 160 g silken tofu, 2 tbsp plant-based milk, and ½ tsp vanilla extract (optional) until smooth and creamy. Serve chilled as a protein-packed, coffee-flavored breakfast or snack.

Dinner:

Pan-Seared Cod with Roasted Zucchini & Red Peppers

Approx. per serving: ~300 kcal, 28 g protein, 12 g carbohydrates, 3 g fiber, 14 g fat

Season 120g (4 oz) cod fillet with ½ tsp olive oil, salt, black pepper, and a pinch of paprika. Heat a pan over medium-high heat and sear the cod for 3-4 minutes per side, until golden and flaky.

Meanwhile, toss ½ cup (75g) zucchini slices and ½ cup (75g) red pepper strips with ½ tsp olive oil, salt, and oregano, then roast at 200°C (400°F) for 15-20 minutes, flipping halfway. Serve the tender cod alongside the caramelized roasted veggies