1400 Calorie 7-Day High Protein Meal Plan

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

Flaky baked salmon over quinoa with spinach, cucumber, and cherry tomatoes. Finished with lemon and olive oil for a protein-rich omega-3 lunch.

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

Brown rice base topped with creamy avocado, sautéed spinach, cherry tomatoes, and soft-boiled eggs. A balanced bowl with carbs, healthy fats, and protein.

Grilled chicken with brown rice and broccoli for a balanced protein-carb recovery meal.

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

One-pan eggs with zucchini, cherry tomatoes, and spinach for a light, kidney-friendly breakfast.

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.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

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.

Baked salmon served over spinach with cucumber and cherry tomatoes, dressed with lemon and dill for omega-3s and low sodium.

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

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

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

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

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

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

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.

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

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.