1300 Calorie 7-Day High Protein Meal Plan

Tofu crumbles with spinach, cherry tomatoes, and turmeric for a plant-powered, kidney-friendly breakfast.

Scrambled eggs with spinach and tomatoes wrapped in whole wheat tortilla for a fast protein-carb recovery meal.

Seared salmon over quinoa with spinach and cherry tomatoes to replenish protein and carbs post-workout.

Golden sweet potato cubes sautéed with peppers, onion, and spinach, topped with runny eggs. A hearty skillet breakfast that is naturally gluten- and dairy-free.

A light yet protein-packed lunch featuring flaky tuna mixed with crunchy celery and a light olive oil dressing, served over a bed of crisp romaine lettuce. Simple, satisfying, and omega-3 rich.

Seared salmon and tender asparagus tossed with whole wheat pasta, olive oil, and lemon-dill. Omega-3 rich and kidney-conscious.

Baked egg muffins with zucchini, red bell pepper, and onion. Portable, protein-friendly, and low in sodium.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.

A protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.

Tomato-based skillet with chickpeas and spinach, finished with gently poached eggs on top. Protein-rich, comforting, and great for dinner or brunch.

Quick sauté of chicken breast with asparagus and red bell pepper, brightened with lemon. Lean, low sodium, and weeknight-fast.

Whole wheat tortilla filled with scrambled eggs, black beans, peppers, and a touch of cheddar. A hearty handheld breakfast that fuels the morning.

Whole wheat tortilla filled with tuna, cucumber, and olive oil for lean protein and carbs after training.

Flaky cod with zucchini and carrots over rice, finished with lemon and dill for a light kidney-friendly lunch.

A protein-packed breakfast wrap with lean ground turkey, scrambled eggs, and fresh spinach in a whole wheat tortilla. Perfect for busy mornings when you need sustained energy.

Ground turkey sautéed with chickpeas, tomatoes, and spices, scooped into crisp romaine leaves. A low-carb, high-protein handheld lunch.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Fluffy three-egg omelette filled with wilted spinach, sweet cherry tomatoes, and tangy feta. A quick, protein-rich breakfast with Mediterranean flair.

Grilled chicken breast over crisp romaine with cucumber and cherry tomatoes, dressed with lemon and olive oil for a kidney-friendly lunch.

Flaky cod cooked with zucchini and cherry tomatoes, finished with lemon and dill. Served over rice for a kidney-friendly dinner.