3000 Calorie 14-Day High Protein Meal Plan

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.

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.

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

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

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

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.

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

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.

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

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

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

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

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

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.

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

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

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.

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.

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

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.

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.

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

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

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

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

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

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.

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

Sautéed chicken strips with bell peppers and onions served over brown rice with lime and cilantro. A lighter fajita-style dinner.

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.

Perfectly seared salmon fillet served over protein-rich quinoa with sautéed spinach and roasted asparagus. A nutrient-dense dinner loaded with omega-3s, complete protein, and essential vitamins.

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

A comforting, homestyle soup with tender chicken breast, hearty potatoes, and garden vegetables simmered in a flavorful broth with fresh herbs. Perfect for a nourishing, balanced dinner.

Sheet-pan roasted chicken breast with broccoli and carrots tossed in olive oil, garlic, and lemon. Simple, balanced, and kidney-friendly.