2800 Calorie 14-Day High Protein Meal Plan

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.

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.

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

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.

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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.

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

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.

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

A perfectly balanced bowl featuring tender grilled chicken breast, nutritious brown rice, and a colorful array of steamed vegetables. This complete meal provides protein, complex carbs, and essential nutrients.

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

Creamy avocado mashed with lemon and flaky tuna, wrapped in a whole wheat tortilla with crunchy cucumber and greens. High-protein and portable.

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

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

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

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

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

Hearty green lentils simmered with sweet potato, tomatoes, and spinach in a lightly spiced broth. Comforting, high-fiber, and perfect for meal prep.

A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.

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.

Light chicken soup with zucchini, carrots, celery, and a touch of brown rice for gentle carbs. Soothing and kidney-conscious.

One-pan roasted chicken with potatoes, carrots, and broccoli tossed in olive oil, lemon, and herbs. Balanced protein and veggies with minimal cleanup.

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

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

Flaky, tender cod fillets baked with lemon and herbs, served alongside perfectly roasted sweet potatoes and asparagus. A light yet satisfying dinner rich in lean protein and omega-3 fatty acids.