High-protein meal plan for the week
A sample week of high-protein recipes – breakfast, soup, lunch and dinner
Each day adds up to 1,752–1,901 kcal and 126–159 g of protein per person, calculated from the ingredients of the recipes. All dishes come from our high-protein recipes. How many calories and how much protein you need is worked out by the calorie calculator. If you need more, add a snack, for example one of our high-protein sweet dishes, or a side dish. You can adapt the plan: swap any dish and change the number of people.
Meal plans by calories: 1,500 kcal · 1,800 kcal · 2,000 kcal
Monday≈ 1,799 kcal · 126 g protein
Tuesday≈ 1,838 kcal · 143 g protein
Wednesday≈ 1,752 kcal · 159 g protein
Thursday≈ 1,762 kcal · 131 g protein
Friday≈ 1,875 kcal · 130 g protein
Saturday≈ 1,835 kcal · 157 g protein
Sunday≈ 1,901 kcal · 141 g protein
Shopping list for the week for 2 people
Ingredients from all recipes recalculated for 2 people based on the servings in the recipes (breakfasts that appear twice in the week are counted twice). Next to each ingredient are the days you need it. If an ingredient comes in several units, “about” is the total based on the average weight of a piece or a spoonful.
Meat, fish and cold cuts
Vegetables, fruit and herbs
Dairy and eggs
Pasta, rice, bread and legumes
Cans, sauces and other
Spices and pantry staples
Tick off what you already have at home. Send yourself the rest as a shopping list.
How we put the high-protein meal plan together
All dishes come from our high-protein recipes: protein provides at least a fifth of the energy of a serving, lunches and dinners have at least 25 g of protein and at most 650 kcal per serving, nothing deep-fried (see how we choose). For every day we chose a breakfast (about 25 % of 1,800 kcal), a soup (15 %), a main course (35 %) and a dinner (25 %). No recipe repeats during the week, only breakfasts at most twice. Popular recipes and recipes that share ingredients come first – the shopping list is shorter and less goes to waste. Drinks, fruit and snacks are not included.
How much protein per day: the European Food Safety Authority (EFSA) gives adults a reference intake of 0.83 g of protein per kilogram of body weight per day. For people who exercise regularly, sports nutrition bodies such as the American College of Sports Medicine recommend about 1.2–2.0 g per kilogram a day, spread over several meals – for a 70 kg (154 lb) person that is roughly 84–140 g.
We calculate calories and protein from the ingredients using food composition tables (see how we calculate), per serving as in the recipe. The values are approximate. The meal plan is not a diet or a treatment and is not suitable for pregnant or breastfeeding women, children or people with a condition that requires a special diet – in that case follow the advice of your doctor or a dietitian.