Here’s a high-protein meal plan for busy people—designed for quick prep, easy portability, and muscle/energy support. I structured it for one full day, but it can easily be scaled. 🏋️♂️💪
Breakfast (Grab & Go)
Greek Yogurt Parfait
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1 cup plain Greek yogurt (20g protein)
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½ cup mixed berries
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2 tbsp granola or oats
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1 scoop protein powder (optional, +20g protein)
Prep Tips:
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Layer in a mason jar the night before.
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Can swap berries for banana or frozen fruit.
Protein: 25–40g (depending on protein powder)
Morning Snack
Peanut Butter Protein Balls
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½ cup oats
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¼ cup peanut butter
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2 tbsp honey
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1 scoop protein powder
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Optional: mini chocolate chips
Prep Tips:
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Mix, roll into balls, store in fridge.
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2–3 balls = quick energy + protein boost.
Protein: ~10–15g
Lunch
Chicken, Quinoa & Veggie Bowl
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4–5 oz grilled chicken breast (25–30g protein)
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½ cup cooked quinoa (4g protein)
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Steamed or roasted veggies (broccoli, carrots, bell pepper)
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1 tbsp olive oil or dressing
Prep Tips:
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Cook a batch of chicken & quinoa for the week.
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Use microwave steamable veggies to save time.
Protein: 30–35g
Afternoon Snack
Cottage Cheese + Fruit
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1 cup cottage cheese (25g protein)
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½ cup pineapple, berries, or peach slices
Prep Tips:
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Portion into small containers for work or travel.
Protein: 25g
Dinner
Salmon & Sweet Potato
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4–6 oz baked or pan-seared salmon (25–30g protein)
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1 medium sweet potato (baked or microwaved)
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Side of roasted asparagus or green beans
Prep Tips:
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Bake salmon and sweet potatoes together on a sheet pan.
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Use pre-washed veggies to save prep time.
Protein: 30–35g
Evening Snack / Optional
Protein Shake or Casein Smoothie
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1 scoop protein powder
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1 cup milk or unsweetened almond milk
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1 tbsp peanut butter or almond butter
Protein: 20–25g
Daily Totals (Approximate)
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Protein: 140–175g
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Carbs: 150–200g (depends on snacks & grains)
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Fat: 40–60g
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Calories: 1,700–2,200 (can scale with portion sizes)
Time-Saving Tips
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Meal Prep Sunday: Grill chicken, bake salmon, cook quinoa, chop veggies.
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Use leftovers: Salmon lunch today → salmon salad tomorrow.
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Keep portable snacks: Protein bars, Greek yogurt, nuts.
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Batch cook carbs: Sweet potatoes, rice, or oats for the week.
I can also create a 7-day high-protein plan specifically for super-busy schedules—with 30-minute prep or less per meal, including vegetarian, chicken, beef, and seafood options.