I’m a health coach and a wellness professional and one thing that seems to be lacking in a lot of our health coaching clients & retreat guests is enough protein. Protein is a fundamental macronutrient for so many reasons. It’s beneficial for satiety, energy & metabolism, repair and recovery, immune function and so much more.

When your days feel overstuffed, decision fatigue creeps in like static. A high-protein meal plan gives your week a gentle anchor: steady energy, balanced blood sugar, and meals that feel satisfying rather than restrictive. This 7-day plan is built around simple cooking, leftovers used wisely, and fresh ingredients that add color and momentum to your daily rhythm.

Each day averages around 1,250 calories with 120 grams of protein, a lower-carb balance, and nutrient-dense fats. These meals were designed to keep you fueled, focused, and feeling grounded from breakfast to dinner.

Dive into the recipes below, explore the weekly calendar that lays out exactly what to eat, and finish with your full grocery list plus quick prep tips to make the week even easier.

We’ve included in the blog post:

7 Days of Recipes
Weekly Meal Structure
Full Grocery List
Weekly Meal Prep Tips

Servings: 1 for all breakfasts and lunches, dinners are 2 servings
Average Daily Calories: 1,250
Average Daily Macros: Carbohydrate: 39 grams, Protein: 120 grams, Fat: 68 grams

High-Protein Recipes

BREAKFASTS

Berry Smoothie

Ingredients
• 1/2 cup (68g) frozen mixed berries
• 1 tbsp (10g) hemp hearts
• 2 scoops (30g) vanilla protein powder
• 1/2 cup (120g) unsweetened almond milk
• Handful baby spinach

Directions
Blend everything until velvety and bright.

Nutrition: 357 calories, 16g carbs, 44g protein, 12g fat

Cottage Cheese Bowl

Ingredients
• 1.25 cup (283g) 2% cottage cheese
• 2 tbsp (20g) hemp hearts
• 1/2 cucumber, sliced
• 1/2 tsp dill or chives (optional)

Directions
Top cottage cheese with hemp hearts, cucumber, and herbs.

Nutrition: 360 calories, 16g carbs, 37g protein, 16g fat

Greek Yogurt Bowl

Ingredients
• 1 cup (125g) whole-milk Greek yogurt
• 1/4 cup (34g) mixed berries
• 1 tbsp (10g) pumpkin or sunflower seeds
• Optional: two hard-boiled eggs for an additional 13g protein

Directions
Top yogurt with berries and seeds.

Nutrition: 334 calories, 17g carbs, 26g protein, 19g fat

Super Savory Omelette

Ingredients
• 3 large eggs
• Salt and pepper
• 1 tsp (4.5g) avocado oil
• 2 tbsp (8g) chopped red onions
• Handful spinach or arugula
• 2 tbsp (28g) goat cheese
• 2 slices organic turkey, chopped

Directions
Whisk eggs with goat cheese.
Sauté onions and turkey in avocado oil, then remove.
Pour eggs into the skillet, cook until set, flip, and fill with the onion-turkey mixture.
Fold and enjoy warm.

Nutrition: 438 calories, 5g carbs, 33g protein, 31g fat

LUNCHES

Cobb Salad

Ingredients
• 2 cups (42g) mixed greens
• 1 hard-boiled egg, quartered
• 2 slices bacon, crumbled
• 2 oz (56g) cooked chicken breast
• Handful cherry tomatoes
• 1/8 red onion, thinly sliced
• 1/2 tbsp (7g) olive oil
• Lemon juice, salt, pepper

Directions
Combine ingredients, drizzle olive oil and lemon, season, and toss.

Nutrition: 376 calories, 8g carbs, 37g protein, 21g fat

Hearty Pesto Chicken Salad

Ingredients
• 2 cups (42g) mixed greens
• 4 oz (113g) cooked chicken breast
• 1/2 small avocado
• Cherry tomatoes
• 2 oz (56g) mozzarella
• 1 tbsp (15g) pesto

Directions
Mix tomatoes and mozzarella with pesto.
Layer greens, chicken, avocado, and top with pesto mixture.

Nutrition: 578 calories, 24g carbs, 56g protein, 31g fat

Tuna Salad Lettuce Wrap

Ingredients
• 5 oz (142g) canned tuna
• 1 tbsp (14g) avocado oil mayo
• 1–2 green onions
• Red pepper flakes
• 2–4 bibb or romaine leaves
• Salt and pepper
• 2 tbsp (17g) mixed nuts

Directions
Mix tuna with mayo, onions, and seasoning.
Spoon into crisp lettuce leaves.
Serve with nuts on the side.

Nutrition: 335 calories, 7g carbs, 36g protein, 17g fat

Organic Chicken Salad with Avocado

Ingredients
• 5 oz (142g) canned organic chicken
• 1/2 tbsp (7g) avocado oil mayo
• 1/8 small red onion
• 1 tsp dill weed
• Salt and pepper
• 1 small avocado, halved
• 1 cucumber, sliced

Directions
Mix chicken, mayo, onion, herbs, and seasoning.
Spoon mixture into avocado halves.
Serve with sliced cucumbers.

Nutrition: 532 calories, 17g carbs, 39g protein, 34g fat

DINNERS

Asian Sesame Kabobs

Ingredients
• 12 oz (340g) steak tips
• 2 bell peppers, chopped
• 1 small yellow onion
• 1/2 cup (144g) coconut aminos or tamari
• 3 tbsp (40g) avocado oil
• 1 tbsp sesame oil
• 2 garlic cloves, minced
• 1 tbsp ginger, minced
• 1 tsp onion powder
• Salt

Directions
Whisk marinade ingredients.
Marinate steak for 30 minutes or overnight.
Thread onto soaked skewers with veggies.
Grill 10 minutes, turning once.
Pour over remaining marinade.

Nutrition: 481 calories, 11g carbs, 38g protein, 33g fat

Baked Salmon & Asparagus

Ingredients
• 1 bundle asparagus
• Two 5 oz (142g) salmon filets
• Juice of one lemon
• 3 tbsp (40g) avocado oil
• 2 tsp dried rosemary
• 3–4 garlic cloves
• Salt and pepper

Directions
Preheat oven to 425F.
Coat salmon and asparagus with marinade.
Bake 9–12 minutes.

Nutrition: 386 calories, 4g carbs, 31g protein, 27g fat

Cashew Chicken

Ingredients
• 1 tbsp (14g) coconut oil
• 10 oz (284g) chicken breast
• 2 bell peppers, sliced
• 1/2 small onion
• 1/8 cup (40g) coconut aminos
• 1 tsp rice wine vinegar
• 1 garlic clove
• Ginger, red pepper flakes
• 1 tsp honey
• 2 tbsp (22g) cashews
• 1 cup cauliflower rice

Directions
Sauté chicken in coconut oil.
Whisk sauce ingredients.
Add peppers and onions to pan, cook until tender.
Add sauce, reduce slightly.
Stir in cashews and serve over cauliflower rice.

Nutrition: 390 calories, 13g carbs, 48g protein, 16g fat

Steak Stir Fry

Ingredients
• 4 oz (113g) sirloin steak
• 1 cup broccoli
• 1 bell pepper
• 1/2 small onion
• 2 tbsp tamari or coconut aminos
• 1 tbsp sesame oil
• 1 tbsp sesame seeds
• 1 green onion
• 1 cup cauliflower rice

Directions
Heat oil, cook steak briefly.
Add vegetables and tamari.
Stir fry to desired tenderness.
Finish with sesame seeds and green onion.
Serve over cauliflower rice.

Nutrition: 502 calories, 22g carbs, 45g protein, 29g fat

NEXT UP: THE WEEKLY CALENDAR (KEEP SCROLLING) ↓

Weekly Meal Calendar

Monday

Breakfast: Super Savory Omelette
Lunch: Organic Chicken Salad with Avocado
Dinner: Steak Stir Fry

Tuesday

Breakfast: Cottage Cheese Bowl
Lunch: Hearty Pesto Chicken Salad
Dinner: Leftover Steak Stir Fry

Wednesday

Breakfast: Berry Smoothie
Lunch: Hearty Pesto Chicken Salad
Dinner: Baked Salmon & Asparagus

Thursday

Breakfast: Cottage Cheese Bowl
Lunch: Tuna Lettuce Wrap
Dinner: Leftover Salmon & Asparagus

Friday

Breakfast: Berry Smoothie
Lunch: Tuna Lettuce Wrap
Dinner: Cashew Chicken

Saturday

Breakfast: Super Savory Omelette
Lunch: Cobb Salad
Dinner: Leftover Cashew Chicken

Sunday

Breakfast: Greek Yogurt Bowl
Lunch: Cobb Salad
Dinner: Asian Sesame Kabobs

NEXT UP: THE GROCERY LIST ↓

Grocery List

Produce

• 3/4 cup (16g) baby spinach
• 2 avocados
• 1.5 cups (224g) cherry tomatoes
• 2 cups (182g) broccoli
• 3 red or orange bell peppers
• 2 green bell peppers
• 3 yellow onions
• 1 medium red onion
• 3 green onions
• 1.25 cups (204g) mixed berries
• 3 cups (530g) cauliflower rice
• 1 cucumber
• 8 cups (170g) mixed greens
• 1 head romaine or bibb lettuce
• 1 bundle asparagus
• 2 lemons
• 1 garlic bulb

Meat, Fish & Dairy

• 8 eggs
• 4 oz goat cheese
• Six 4 oz chicken breasts
• 8 oz sirloin steak
• 5 oz steak tips
• Two 5 oz salmon filets
• Two 5 oz tuna cans
• 2 slices organic turkey
• 2.5 cups (565g) 2% cottage cheese
• 1 cup (240g) Greek yogurt
• 4 oz mozzarella
• 1 cup almond milk
• 4 slices bacon

Nuts, Grains & Seeds

• Hemp hearts
• Cashews
• Ezekiel bread
• Mixed nuts
• Pumpkin seeds

Pantry & Miscellaneous

• Avocado oil
• Coconut oil
• Olive oil
• Toasted sesame oil
• Garlic salt
• Pesto sauce
• Tamari or coconut aminos
• Rice wine vinegar
• Avocado oil mayo
• Dill and/or chives
• Rosemary
• Ground ginger
• Onion powder
• Salt
• Pepper
• Red pepper flakes
• Vanilla protein powder
• Honey
• Skewers

Weekly Prep Tips

• Bake chicken breast ahead of time for Monday and Tuesday lunches.
• Cook chicken, bacon, and hard-boiled eggs in advance to use Friday and Saturday.
• Save half of dinner on Sunday, Tuesday, and Thursday for the next evening’s meal.

Additional Tips & Nutrition

Servings: 1 for all breakfasts and lunches, dinners are 2 servings
Average Daily Calories: 1,250
Average Daily Macros: Carbohydrate: 39 grams, Protein: 120 grams, Fat: 68 grams

Modify ingredients based on your nutritional & health needs
Double or triple the recipes based on any family needs

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE High Protein reset

This naturally balanced diet promotes a healthy lifestyle with blood sugar management that you can live with for good. With our program, you’ll enjoy: