Protein-Focused Sample Meal Plan
Compare recipes with more protein per serving and see how those meals could fit into a week. Choose your own targets rather than treating this example as a personal prescription.
An illustration, not a personalised daily nutrition target. Snacks and drinks are not included. Check each recipe’s ingredients and method, and adapt meals to your own needs.
This sample is still being filled: some meal types have no published public recipes yet. Available meals are shown below.
| Day | Breakfast | Lunch | Dinner | Shown meals |
|---|---|---|---|---|
| Monday | Cucumber and Sardine Salad205 kcal · 18.9g protein | No public recipe yet | Chicken Breast and Vegetable Salad524 kcal · 63.5g protein | 729 kcal82.4g protein |
| Tuesday | Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein | No public recipe yet | Turkey Breast With Asparagus267 kcal · 53.3g protein | 717 kcal63.7g protein |
| Wednesday | Cucumber and Sardine Salad205 kcal · 18.9g protein | No public recipe yet | Chicken Breast and Vegetable Salad524 kcal · 63.5g protein | 729 kcal82.4g protein |
| Thursday | Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein | No public recipe yet | Turkey Breast With Asparagus267 kcal · 53.3g protein | 717 kcal63.7g protein |
| Friday | Cucumber and Sardine Salad205 kcal · 18.9g protein | No public recipe yet | Chicken Breast and Vegetable Salad524 kcal · 63.5g protein | 729 kcal82.4g protein |
| Saturday | Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein | No public recipe yet | Turkey Breast With Asparagus267 kcal · 53.3g protein | 717 kcal63.7g protein |
| Sunday | Cucumber and Sardine Salad205 kcal · 18.9g protein | No public recipe yet | Chicken Breast and Vegetable Salad524 kcal · 63.5g protein | 729 kcal82.4g protein |
Ingredients for this sample week
Combined amounts for one person eating the meals shown. Pantry stock has not been deducted. Different unit types stay separate, and pack sizes may be larger than the amounts you need.
How these recipes were selected
Within each meal type, the sample starts with public recipes offering more protein per serving. This is a comparison of available recipes, not a recommended protein intake or a complete daily plan.
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