A high-protein week
Seven days built from the highest-protein recipes on the site, with a different protein source across the week so it never turns into chicken seven nights running. Around 170 g of protein a day. Every meal links to its full recipe.
You do not have to run all seven days in one week. Pick whichever day looks best, start there, and come back for the rest when it suits you. It is an easy way into the recipes without handing over your whole calendar.
Add one or more of these to your week as you read. Everything you pick lands on one shopping list.
- 7
- Days
- 28
- Meals
- 170g
- Protein a day
- 1694 kcal
- Calories a day
Day 1
203g protein · 1940 kcal
What you need to make it0/28
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Black beans
- Canned cannellini beans
- Cherry tomatoes
- Chicken breast
- Chicken or vegetable broth
- Cucumber
- Dried oregano
- Egg whites
- Feta
- Garlic
- Greek yogurt
- Kale, stems removed and roughly
- Large tortillas
- Lemon
- Light cheddar
- Light cream cheese
- Milk
- Olive oil
- Orzo, dry
- Parmesan
- Plain greek yogurt
- Red onion
- Red pepper flakes
- Salsa
- Sirloin steak
- Strawberries
- Turkey sausage
- Vanilla whey protein powder
Day 2
189g protein · 1925 kcal
What you need to make it0/30
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Asparagus
- Baking powder
- Bell peppers
- Black beans
- Black pepper
- Canned tuna in water
- Cauliflower
- Chicken breast
- Cilantro
- Cinnamon
- Cottage cheese
- Egg
- Fajita seasoning
- Garlic
- Lemon
- Lemon juice
- Lime
- Mature cheddar
- Milk
- Olive oil
- Onion
- Pickled jalapenos
- Rice
- Ripe banana
- Rolled oats
- Salmon fillets
- Sourdough bread
- Spring onions
- Sweetcorn
- Vanilla whey protein powder
Day 3
177g protein · 1405 kcal
What you need to make it0/30
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Arugula
- Asparagus
- Baby spinach
- Balsamic vinegar
- Black pepper
- Cherry tomatoes
- Cod fillets
- Cottage cheese
- Dijon mustard
- Extra-firm tofu, pressed
- Fresh dill
- Fresh rosemary
- Garlic
- Garlic powder
- Greek yogurt
- Ground turmeric
- Lemon
- Lemon, juice and zest
- Milk
- Nutritional yeast
- Olive oil
- Parmesan, shaved
- Pineapple
- Sirloin or flank steak
- Smoked paprika
- Soy sauce
- Spinach
- Spring onions
- Tahini
- Vanilla whey protein powder
Day 4
160g protein · 1675 kcal
What you need to make it0/28
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Asparagus
- Bell pepper
- Black pepper
- Canned cannellini beans
- Canned tuna in water
- Capers
- Cherry tomatoes
- Cottage cheese
- Cucumber, finely
- Dijon mustard
- Dried oregano
- Eggs
- Feta
- Fresh dill
- Fresh parsley
- Garlic
- Lemon
- Marinara sauce
- Mozzarella
- Olive oil
- Onion
- Part-skim mozzarella
- Plain greek yogurt
- Red onion
- Red pepper flakes
- Salmon fillets
- Turkey pepperoni
- Turkey sausage, casings removed
Day 5
162g protein · 1805 kcal
What you need to make it0/29
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Broccoli florets
- Chicken breast
- Chicken breasts
- Cornstarch
- Egg
- Fresh ginger
- Garlic
- Honey
- Jasmine or short-grain rice
- Light mozzarella or cheddar
- Marinara sauce
- Milk
- Mirin
- Olive oil spray
- Parmesan
- Part-skim mozzarella
- Peanut butter
- Rice paper wrappers
- Rice vinegar
- Rolled oats
- Salmon fillets
- Salsa
- Sesame seeds
- Shelled edamame, frozen
- Skyr
- Soy sauce
- Spring onions
- Unsweetened cocoa powder
- Whole wheat breadcrumbs
Day 6
155g protein · 1540 kcal
What you need to make it0/39
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Baby potatoes
- Black pepper
- Cabbage
- Carrot
- Chicken breast
- Cucumber
- Dill pickles
- Dried oregano
- Egg
- Eggs
- Feta
- Fresh dill
- Garlic
- Garlic powder
- Green onion
- Ham
- Large flour tortilla
- Lean ground beef (5% fat)
- Lemon juice
- Light cheddar
- Light mayonnaise
- Low-fat cottage cheese
- Olive oil
- Onion
- Onion powder
- Plain greek yogurt
- Plain greek yogurt (0% fat)
- Red onion
- Rice
- Rice paper wrappers
- Romaine or iceberg lettuce
- Salt
- Sesame oil
- Sesame seeds
- Smoked paprika
- Soy sauce
- Sugar-free ketchup
- Tomatoes
- Yellow mustard
Day 7
143g protein · 1570 kcal
What you need to make it0/29
Everything the week calls for, without amounts. Check the cupboard first, then buy what is missing.
- Black pepper
- Cheddar
- Cherry tomatoes
- Cucumber
- Eggs
- Fish sauce
- Fresh cilantro
- Fresh mint leaves
- Garlic
- Garlic powder
- Granola
- Green beans
- Honey
- Hot sauce
- Lemon
- Lime juice
- Low-fat cottage cheese
- Mixed berries
- Mixed salad greens
- Olive oil
- Peanuts
- Red chili, finely
- Red onion
- Salmon fillets
- Salt
- Sirloin or flank steak
- Skyr
- Sweet potato
- Turkey bacon
Before you start
Seven days, four meals a day, about 170 g of protein. Nobody is going to make you do all of it.
Dinner is the one that matters. That's where the chicken and the salmon and the beef are, and it carries most of the day's protein on its back while breakfast stands around looking pleased with itself. If you cook one thing this week, cook the dinner.
Breakfast and lunch are mostly assembly. Oats you soaked last night. A bowl. Something in a container that used to be dinner. You won't be standing over a stove twice in one day, which is the only reason anyone ever finishes a meal plan.
The snacks are doing more than they look. Several of them out-muscle the breakfasts, which is not a compliment to the breakfasts. Twice a week the snack is just a shake. Some evenings you want to cook. Some evenings you want it to be over.
None of this is binding. Swap a dinner you don't like the look of. Do Tuesday and ignore the rest of the week. Eat the same lunch five days running because it was good and you're an adult. The number on each day is there so you can see what you're trading away. It isn't there to judge you.
Worth ordering ahead
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