Here’s a simple, high-protein, healthy 7-day meal plan (balanced, easy to prep, and not overly complicated):

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Day 1

Breakfast: Greek yogurt + berries + chia seeds
Lunch: Grilled chicken salad (spinach, avocado, olive oil)
Dinner: Salmon, quinoa, steamed broccoli

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Day 2

Breakfast: Scrambled eggs + whole grain toast + tomato
Lunch: Turkey wrap (whole grain, hummus, veggies)
Dinner: Lean beef stir-fry + mixed vegetables + brown rice

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Day 3

Breakfast: Protein smoothie (protein powder, banana, peanut butter, milk)
Lunch: Lentil salad with feta + cucumber + olive oil
Dinner: Baked chicken breast + sweet potato + green beans

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Day 4

Breakfast: Cottage cheese + apple slices + almonds
Lunch: Tuna salad (olive oil, lemon, greens)
Dinner: Turkey meatballs + whole wheat pasta + tomato sauce

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Day 5

Breakfast: Oatmeal + protein powder + berries
Lunch: Grilled chicken bowl (rice, veggies, tzatziki)
Dinner: Baked cod + quinoa + roasted vegetables

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Day 6

Breakfast: Omelette (eggs, spinach, mushrooms, cheese)
Lunch: Chickpea & avocado salad
Dinner: Lean steak + sweet potato + asparagus

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Day 7

Breakfast: Greek yogurt + granola + nuts
Lunch: Chicken Caesar salad (light dressing)
Dinner: Shrimp stir-fry + vegetables + brown rice

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Quick tips

• Aim for 20–35g protein per meal
• Snack ideas (optional): boiled eggs, protein shakes, nuts, cottage cheese
• Drink plenty of water and adjust portions to your needs

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