High-Protein Weekly Meal Plan — 7 Days
A high-protein diet supports muscle maintenance, appetite control, and sustained energy throughout the day. This plan distributes protein across all four meals — drawing on chicken, fish, eggs, and legumes — to hit a strong daily protein target without relying on supplements.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Egg & Cheese Toast Protein·Vitamins·Carbs | Oats Porridge Fiber·Carbs | Ful Medames Fiber·Vitamins·Healthy Fats | Paratha & Yogurt Protein | Shakshuka Protein·Vitamins·Healthy Fats | Avocado Toast with Egg Protein·Vitamins·Healthy Fats | Idli & Sambar Fiber·Vitamins·Carbs |
| Lunch | Chicken Biryani Protein·Carbs | Tuna Salad Sandwich Protein·Carbs | Chicken Mandi Protein·Vitamins·Carbs | Butter Chicken Protein·Vitamins | Grilled Salmon Protein·Vitamins·Healthy Fats | Lamb Kofta Protein | Pasta Bolognese Protein·Vitamins·Carbs |
| Snack | Greek Yogurt Parfait Protein·Vitamins | Boiled Eggs Protein | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Peanut Butter Toast Protein·Carbs | Mango Lassi Protein | Trail Mix Fiber |
| Dinner | Tuna Salad Sandwich Protein·Carbs | Chicken Mandi Protein·Vitamins·Carbs | Butter Chicken Protein·Vitamins | Grilled Salmon Protein·Vitamins·Healthy Fats | Lamb Kofta Protein | Pasta Bolognese Protein·Vitamins·Carbs | Thai Green Curry Protein·Vitamins·Healthy Fats |
MondayTuna Salad Sandwich
Egg & Cheese Toast
Chicken Biryani
Greek Yogurt Parfait
Tuna Salad Sandwich
TuesdayChicken Mandi
Oats Porridge
Tuna Salad Sandwich
Boiled Eggs
Chicken Mandi
WednesdayButter Chicken
Ful Medames
Chicken Mandi
Roasted Chickpeas
Butter Chicken
ThursdayGrilled Salmon
Paratha & Yogurt
Butter Chicken
Hummus with Crudités
Grilled Salmon
FridayLamb Kofta
Shakshuka
Grilled Salmon
Peanut Butter Toast
Lamb Kofta
SaturdayPasta Bolognese
Avocado Toast with Egg
Lamb Kofta
Mango Lassi
Pasta Bolognese
SundayThai Green Curry
Idli & Sambar
Pasta Bolognese
Trail Mix
Thai Green Curry
Nutrition Overview
Each day in this plan is protein-forward. Expect strong protein coverage at every meal from a mix of animal and plant sources.
Grocery List
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About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
Want a plan adapted to your specific household, dietary preferences, or the recipes you already cook? Mealible lets you build a personal recipe library and generates a fresh, personalised meal plan every week — free to try.
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