7-Day High-Protein Meal PlanHigh protein

≥25g protein at main meals to support satiety and lean mass. High protein to support lean mass and recovery.

  • 1,583kcal a day
  • 123 gprotein
  • 130 gcarbs
  • 58 gfat
  • 15recipes

Day 1

1,900 kcal · 140 g protein · 156 g carbs · 72 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.
Protein Shake

Snack

Protein Shake

280 kcal · P 30 g · C 18 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 scoop protein powder
  • 1 cup milk or plant milk
  • 1/2 banana

Steps

  1. Blend all ingredients until smooth.

Day 2

1,390 kcal · 112 g protein · 124 g carbs · 47 g fat

Overnight Oats

Breakfast

Overnight Oats

350 kcal · P 18 g · C 48 g · F 12 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup milk
  • 1 tbsp peanut butter
  • 1/2 scoop protein powder

Steps

  1. Mix all ingredients in a jar.
  2. Refrigerate overnight.
  3. Stir and eat cold or warmed.
Grilled Chicken with Brown Rice & Broccoli

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 3/4 cup brown rice, cooked
  • 1 cup steamed broccoli

Steps

  1. Grill chicken until 165°F internal.
  2. Serve with rice and broccoli.
Lean Beef & Broccoli Bowl

Dinner

Lean Beef & Broccoli Bowl

430 kcal · P 35 g · C 22 g · F 20 g · 25 min

Recipe

Ingredients

  • 8 oz lean ground beef
  • 2 cups broccoli florets
  • 1 cup cooked brown rice
  • 2 tbsp soy sauce

Steps

  1. Brown beef in a pan until cooked through.
  2. Steam broccoli 4–5 minutes until tender.
  3. Serve beef and broccoli over rice; drizzle with soy sauce.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

Day 3

1,530 kcal · 126 g protein · 130 g carbs · 48 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Greek Chicken Wrap

Lunch

Greek Chicken Wrap

390 kcal · P 32 g · C 36 g · F 12 g · 10 min

Recipe

Ingredients

  • 1 whole-wheat tortilla
  • 4 oz grilled chicken, sliced
  • 2 tbsp hummus
  • 1/4 cup cucumber, diced
  • 2 tbsp Greek yogurt

Steps

  1. Spread hummus and yogurt on the tortilla.
  2. Add chicken and cucumber, roll tightly, and slice.
Salmon with Rice

Dinner

Salmon with Rice

520 kcal · P 36 g · C 44 g · F 20 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup rice, cooked
  • 1 cup asparagus or green beans

Steps

  1. Bake salmon at 400°F for 15 minutes.
  2. Serve with rice and vegetables.
Protein Shake

Snack

Protein Shake

280 kcal · P 30 g · C 18 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 scoop protein powder
  • 1 cup milk or plant milk
  • 1/2 banana

Steps

  1. Blend all ingredients until smooth.

Day 4

1,580 kcal · 126 g protein · 114 g carbs · 64 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 5

1,450 kcal · 109 g protein · 101 g carbs · 65 g fat

Caprese Snack Skewers

Breakfast

Caprese Snack Skewers

200 kcal · P 12 g · C 6 g · F 14 g · 10 min

Recipe

Ingredients

  • 8 cherry tomatoes
  • 8 cubes fresh mozzarella
  • 8 leaves basil

Steps

  1. Thread tomato, mozzarella, and basil on skewers.
  2. Drizzle with balsamic glaze if desired.
Turkey Burger with Potatoes

Lunch

Turkey Burger with Potatoes

540 kcal · P 38 g · C 48 g · F 20 g · 25 min

Recipe

Ingredients

  • 1 turkey burger patty
  • 1 medium baked potato
  • 1 cup side salad

Steps

  1. Grill turkey patty until 165°F.
  2. Serve with baked potato and salad.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

Day 6

1,540 kcal · 125 g protein · 133 g carbs · 50 g fat

Overnight Oats

Breakfast

Overnight Oats

350 kcal · P 18 g · C 48 g · F 12 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup milk
  • 1 tbsp peanut butter
  • 1/2 scoop protein powder

Steps

  1. Mix all ingredients in a jar.
  2. Refrigerate overnight.
  3. Stir and eat cold or warmed.
Grilled Chicken with Brown Rice & Broccoli

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 3/4 cup brown rice, cooked
  • 1 cup steamed broccoli

Steps

  1. Grill chicken until 165°F internal.
  2. Serve with rice and broccoli.
Lean Beef & Broccoli Bowl

Dinner

Lean Beef & Broccoli Bowl

430 kcal · P 35 g · C 22 g · F 20 g · 25 min

Recipe

Ingredients

  • 8 oz lean ground beef
  • 2 cups broccoli florets
  • 1 cup cooked brown rice
  • 2 tbsp soy sauce

Steps

  1. Brown beef in a pan until cooked through.
  2. Steam broccoli 4–5 minutes until tender.
  3. Serve beef and broccoli over rice; drizzle with soy sauce.
Protein Shake

Snack

Protein Shake

280 kcal · P 30 g · C 18 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 scoop protein powder
  • 1 cup milk or plant milk
  • 1/2 banana

Steps

  1. Blend all ingredients until smooth.

Day 7

1,690 kcal · 121 g protein · 153 g carbs · 61 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Salmon with Rice

Dinner

Salmon with Rice

520 kcal · P 36 g · C 44 g · F 20 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup rice, cooked
  • 1 cup asparagus or green beans

Steps

  1. Bake salmon at 400°F for 15 minutes.
  2. Serve with rice and vegetables.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the high-protein meal plan?

About 1,583 calories a day on average, with 123 g protein, 130 g carbs and 58 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 15 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the high-protein plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.