If you’re looking to build lean muscle and shed fat, a high-protein meal plan can support your goals. Designed for active adults, this 7-day guide focuses on whole foods rich in protein, balanced with healthy fats and complex carbohydrates.
Why Protein Matters
Protein helps repair muscle tissue, keeps you full longer, and boosts metabolism. For active adults, aiming for 1.2 to 2 grams of protein per kilogram of body weight per day is ideal.
Daily Guidelines
Each day includes:
- 3 main meals
- 2 snacks
- Hydration with water, herbal teas, or electrolyte-rich drinks
Day 1
Breakfast: Scrambled eggs with spinach and feta, whole grain toast
Snack: Greek yogurt with almonds
Lunch: Grilled chicken salad with quinoa and olive oil dressing
Snack: Cottage cheese and sliced cucumber
Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli
Day 2
Breakfast: Protein smoothie with banana, whey protein, and almond butter
Snack: Hard-boiled eggs and cherry tomatoes
Lunch: Turkey and avocado wrap with mixed greens
Snack: Edamame
Dinner: Lean beef stir-fry with brown rice and mixed vegetables
Day 3
Breakfast: Overnight oats with chia seeds and protein powder
Snack: Roasted chickpeas
Lunch: Tuna and white bean salad with olive oil and lemon
Snack: String cheese and an apple
Dinner: Chicken breast with quinoa and asparagus
Day 4
Breakfast: Cottage cheese with berries and flaxseed
Snack: Protein bar (low sugar)
Lunch: Shrimp and avocado salad with lemon vinaigrette
Snack: Hummus with bell pepper strips
Dinner: Turkey meatballs with zucchini noodles
Day 5
Breakfast: Eggs and turkey bacon with sautéed mushrooms
Snack: Smoothie with Greek yogurt, spinach, and pineapple
Lunch: Grilled chicken and farro bowl with roasted veggies
Snack: Almonds and a boiled egg
Dinner: Baked cod with lentils and green beans
Day 6
Breakfast: Protein pancakes with nut butter and banana
Snack: Beef jerky and a pear
Lunch: Quinoa and black bean stuffed bell peppers
Snack: Greek yogurt and granola
Dinner: Grilled steak with mashed cauliflower and sautéed kale
Day 7
Breakfast: Smoothie bowl with protein powder, berries, and chia seeds
Snack: Pumpkin seeds and dried apricots
Lunch: Baked tofu with soba noodles and steamed broccoli
Snack: Celery sticks with almond butter
Dinner: Grilled chicken thighs with brown rice and roasted Brussels sprouts
This plan not only helps with muscle building and fat loss but also encourages sustainable, nutritious eating for an active lifestyle.
