2200 Calorie 7-Day High Protein Meal Plan

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

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

Seared salmon served over brown rice with broccoli, carrots, and spinach, finished with lemon and olive oil.

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.

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

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

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

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.

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

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.

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

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

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

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

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

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

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

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

Tender grilled chicken breast over crisp romaine with cucumber, cherry tomatoes, and creamy avocado, finished with a lemon-olive oil dressing. Light, high-protein, and ready in 25 minutes.

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