High Protein 7 Day Meal Plan
Hey Girlies! This is a Turkish/Mediterranean-Inspired 7 day meal plan. I wanted to keep it simple enough to make but inspired by some more Turkish/Mediterranean dishes. 🥗🥙
Day 1️⃣
Breakfast: Menemen Turkish Scrambled Eggs
Ingredients: 3 Eggs, 1 Tomato, 1 Green Pepper, 1 Small Onion, 1 Tbsp Olive Oil
Macros: 20g Protein, 11g Carbs, 29g Fats Total: 370cal
Lunch: Chicken Shish Kebab with Bulgur
Ingredients: 200g Chicken Breast, 1/2c cooked Bulgur, Salad with Olive Oil
Macros: 45g Protein, 25g Carbs, 17g Fat Total: 500 cal
Dinner: Grilled Salmon with Roasted Vegetables
Ingredients: 200g Salmon, 2c Vegetables(1c Zucchini, 1c Bell Peppers, 1 tbsp olive oil)
Macros: 45g Protein, 20g carbs, 30g fat Total:500 calories
Snack: Greek Yogurt with Honey and Nuts
Ingredients: 200g Greek Yogurt, 1 Tbsp Honey, 10 Nuts (almonds)
Macros: 23g Protein, 30g Carbs, 10g Fats, Total: 300 Cal
Day 2️⃣
Breakfast: Greek Yogurt with Fresh Berries and Chia Seeds
Ingredients: 200g Greek Yogurt, Berries 100g, Chis Seeds 1 Tbsp
Macros:23g Protein, 20g Carbs, 5g Fat Total:250 Cal
Lunch: Falafel Salad
Ingredients: 4 Falafel Balls, Salad with Dressing with Tahini Dressing
Macros: 20g Protein, 40g Carbs, 22g Fats, Total:390 cal
Dinner: Lamb Kofta with Tzatziki and Quinoa
Ingredients:200g Lamb, 1/2c Tzatziki, 1/2c Quinoa
Macros:47g Protein, 24g Carbs, 46g Fat Total: 710 Cal
Snack: Hummus with Carrot and Cucumber Sticks
Ingredients: 4 Tbsp Hummus, 1 Carrot, 1 Cucumber
Macros: 7g Protein, 24g Carbs, 10g Fats Total: 190 Cal
Day 3️⃣
Breakfast: Feta and Spinach Omelette
Ingredients: 3 large eggs, 1c Spinach, 1c spinach, 1 tbsp Olive Oil
Macros: 26g Protein, 9g Carbs, 41g Fat, Total 500g
Lunch: Turkish Lentil Soup
Ingredients: 1c Lentils, 1 Carrot, 1 Onion, 1 Tbsp Olive Oil
Macros: 20g Protein, 50g Carbs, 15g Fat, Total 390 Cal
Dinner: Stuffed Bell Peppers with Ground Turkey
Ingredients: 200g Ground Turkey, 1/2c Cooked Rice, 2 Bell Peppers, Tomato Sauce
Macros: 40g Protein, 42g Carbs, 20g Fat, Total: 510 Cal
Snack: Mixed Nuts and Dried Fruit
Ingredients: 1/4c Mixed Nuts, 1/4 Dried Apricots
Macros: 6g Protein, 30g Carbs, 17g Fat Total: 280 Cal
Day 4️⃣
Breakfast: Overnight Oats with Protein Powder and Nuts
Ingredients: 1/2c Oats, 1c Almond Milk, 1 Scoop Protein Powder, 2 Tbsp Walnuts
Macros: 29g Protein, 32g Carbs, 16g Fat Total: 400 Cal
Lunch: Grilled Halloumi Salad
Ingredients: 100g Halloumi, Salad with Olive Oil
Macros: 25g Protein, 13g Carbs, 30g Fat Total:400 cal
Dinner: Baked Cod with Spinach and Chickpeas
Ingredients: 200g Cod, 1c Spinach, 1/2c Chickpeas, 1 Tbsp Olive Oil
Macros:48g Protein, 23g Carbs, 18g Fat, Total: 440 Cal
Snack: Apple with Almond Butter
Ingredients: 1 Apple, 2 Tbsp Almond Butter
Macros: 7g Protein, 31g Carbs, 16g Fat, Total: 285 Cal
Day 5️⃣
Breakfast: Smashed Avocado on Whole Grain Toast with Poached Eggs
Ingredients: 2 large eggs, whole grain bread 2 slices, 1 medium avocado
Macros: 23g Protein, 50g Carbs, 33g Fats Total: 554 Cal
Lunch: Chicken and Vegetable Stir-Fry
Ingredients: 200g Chicken Breast, 2c Vegetables Mixed, 1 Tbsp Soy Sauce, 1 Tbsp Olive Oil
Macros: 45g Protein, 19g Carbs, 21g Fat Total: 540 Cal
Dinner: Shrimp Saganaki (Greek Shrimp with Tomatoes and Feta)
Ingredients: 200 g Shrimp, 2 Medium Tomatoes, 50g Feta, 1 Medium Onions
1 Tbsp Olive Oil
Macros: 47g Protein, 26g Carbs, 28g Fat Total: 518 Cal
Snack: Cottage Cheese with Pineapple
Ingredients: 200g Cottage Cheese, 100g Pineapple
Macros: 21g Protein, 21g Carbs, 5g Fat Total: 230 Cal
Day 6️⃣
Breakfast: Smoothie Bowl with Greek Yogurt, Banana and Granola
Ingredients: 200g Greek Yogurt, 1 Med Banana, 1/2c Berries, 1/4c Granola
Macros: 24g Protein, 73g Carbs, 4g Fats Total: 405 Cal
Lunch: Tuna Salad with Chickpeas
Ingredients: 1 Can Tuna, 1/2 Chickpeas, Mixed Greens with Olive Oil
Macros: 37g Protein, 30g Carbs, 15g Fat Total: 390 Cal
Dinner: Moussaka with Eggplant and Ground Beef
Ingredients: 1 Large Eggplant, 200g Ground Beef, 1c Tomato Sauce, Bechamel Sauce
Macros: 44g Protein, 63g Carbs, 57g Fat Total 920 Cal
Snack: Protein Shake with Almond Milk
Ingredients: 1 Scoop Protein Powder, 1c Almond Milk
Macros: 21g Protein, 3g Carbs, 4g Fat, Total: 150 Cal
Day 7️⃣
Breakfast: Turkish Breakfast Platter
Ingredients: 2 Boiled Eggs, 6 Olives, 1 Med Tomato, 1 Cucumber, 50g Feta Cheese, Whole grain bread 2 slices
Macros: 28g Protein, 51g Carbs, 27g Fat Total: 538 Cal
Lunch: Beef Kebab with Couscous
Ingredients: 200g Beef, 1/2 Couscous, Mixed Veggies, 1 Tbsp Olive Oil
Macros: 41g Protein, 40g Carbs, 54g Fat Total: 810 Cal
Dinner: Baked Chicken with Veggies
Ingredients: 200g Chicken Breakfast, 1 Med Bell Pepper, 1 Med Zucchini, 1 Tbsp Olive Oil
Macros: 43g Protein, 17g Carbs, 21g Fat, Total: 523 Cal
Snack: Dates Stuffed with Almonds
Ingredients: 4 Dates, 8 Nuts
Macros: 4g Protein, 24g Carbs, 7g Fat Total: 160 Cal
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Hey everyone! So many of you asked about making my 7-day high-protein Mediterranean meal plan even easier, and I totally get it. After seeing your interest in 'high protein foods grocery list' and '7-day high-protein meal prep,' I realized I needed to share my best tips to make this delicious and healthy lifestyle sustainable for YOU. First, let's talk about why the Mediterranean diet, especially with a focus on high protein, is such a game-changer. It's not just about weight loss; it's about boosting your energy, keeping you full longer, and supporting overall health. Think vibrant veggies, lean proteins, healthy fats, and whole grains – a truly satisfying way to eat! My Top Meal Prep Tips for Your 7-Day Plan: To truly nail that '7-day high-protein meal prep' goal, a little planning goes a long way. Here’s how I make it work: Batch Cook Your Proteins: On a Sunday, I'll grill or bake a large batch of chicken breast, some ground lamb (perfect for kofta or with roasted tomatoes), or salmon. This saves so much time during the week! For example, chicken can be used for shish kebabs, stir-fries, or even just added to a salad. Chop Veggies Ahead: Wash and chop your bell peppers, zucchini, onions, carrots, and cucumbers. Store them in airtight containers for quick additions to omelettes, salads, or stir-fries. Prepare Grains & Legumes: Cook a bigger portion of bulgur, quinoa, or chickpeas. They're excellent for lunches, adding fiber and protein to any meal. Homemade Goodies: Whipping up a batch of tzatziki or hummus (if you have the ingredients) can elevate so many dishes and provides healthy fats and protein. These are fantastic with fresh veggies or a little whole grain pita bread. Smart Snacking: Pre-portioning nuts (like almonds or walnuts) or Greek yogurt with berries makes grabbing a healthy snack effortless and prevents less healthy choices. Your Comprehensive High-Protein Mediterranean Grocery List: To help you tackle those 'high protein foods grocery list' queries, I’ve put together everything you’ll need for a week of delicious meals. This list is inspired by the weekly meal planner table I use and ensures you have all the ingredients for those tasty dishes, from menemen to moussaka! Proteins: Chicken Breast (boneless, skinless) Salmon Fillets Lamb (ground or for kebabs) Cod Fillets Shrimp Eggs Greek Yogurt (plain, high protein) Cottage Cheese Halloumi Cheese Feta Cheese Canned Tuna (in water or olive oil) Protein Powder (for overnight oats/shakes) Vegetables: Tomatoes (fresh & canned diced/crushed for roasted tomatoes, menemen, saganaki) Green Peppers Onions Zucchini Bell Peppers (various colors) Mixed Salad Greens Spinach Carrots Cucumbers Eggplant Fruits: Berries (fresh or frozen) Apples Pineapple Bananas Dates Avocado Grains & Legumes: Bulgur Quinoa Lentils Chickpeas (canned or dried) Whole Grain Bread/Toast (or pita bread) Oats Couscous Rice Dairy & Fats: Olive Oil (extra virgin) Almond Milk (unsweetened) Almond Butter Tahini Nuts (almonds, walnuts) for snacks or cooking Honey Other Essentials: Soy Sauce Spices (e.g., cumin, paprika, oregano) Dried Apricots Granola (optional, for smoothie bowls) Making healthy eating easy is my goal, and with this extra guidance on meal prep and a clear grocery list, I hope you feel empowered to crush your goals and enjoy every single bite of this amazing high-protein Mediterranean plan!
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