5-day high-protein plan for healthy, satisfying meals

Fuel your body with this 5-day high-protein meal plan, featuring 75 to 100 grams of protein per day across satisfying breakfasts, lunches, dinners and snacks.

Baked egg and vegetable casserole in a white dish on a wooden surface

Breakfast

Overnight egg and potato casserole

Enjoy a delicious and easy overnight egg and potato casserole for a nutritious breakfast.

Snack

Niçoise bites

Enjoy these healthy Niçoise bites as a nutritious and tasty snack option.

Salad with tuna, tomatoes, red onion, and leafy greens

Lunch

Mediterranean tuna salad

Enjoy a quick, healthy Mediterranean tuna salad recipe—packed with fresh veggies and protein for lunch on the go. Make it in just minutes!

Tub of cheesecake mix with cookies dipped into, next to a bowl of cookies.

Snack

High-protein no-bake "cheesecake"

Make this easy no-bake dessert with cottage cheese for a smooth, delicious treat that’s both nutritious and satisfying.

Steak and fajita vegetables on a sheet pan, next to herbs, beans and a bell pepper.

Dinner

Sheet-pan steak fajita bowls

Make these delicious bowls with juicy steak, roasted peppers, and bold flavors—all in one pan for a quick and easy meal.

Breakfast

Nutrient-dense recipe: Beautiful berry banana breakfast bowl

Bananas and berries make for a colorful, delicious and healthy grain bowl.

Celery sticks filled with peanut butter and topped with raisins, arranged on a wooden cutting board, with a knife and some extra peanut butter nearby.

Snack

Ants on a log

Make a fun and nutritious snack with this ants on a log recipe, perfect for kids and adults alike.

Bowl of white bean stew with chopped vegetables and greens.

Lunch

One-pot white bean stew

In this comforting white bean stew, canned white beans become creamy and luscious, brightened with lemon and fresh herbs.

A bowl of mixed nuts and dried fruits, including almonds, cashews, raisins, and cranberries, with some scattered on a light wood surface.

Snack

Persian trail mix

Enjoy a healthy and delicious Persian trail mix with this easy recipe.

Seasoned tofu cubes over rice and mixed vegetables.

Dinner

Ginger-soy tofu with spring vegetables

Try this vibrant plant-based recipe—an easy, flavorful dish packed with fresh veggies for a light yet satisfying meal.

Breakfast

Nutrient-dense recipe: BLT greens galore breakfast bowl

Flavors from a famous sandwich, but in a grain bowl? Yes, please.

Snack

Niçoise bites

Enjoy these healthy Niçoise bites as a nutritious and tasty snack option.

Two fresh vegetable wraps filled with lettuce, carrots, and cucumber, served on a white plate with a lemon wedge and garnished with parsley, with colorful bowls in the background.

Lunch

Healthy vegetarian wrap recipe

Enjoy a healthy and delicious vegetarian wrap with this easy recipe.

Three grilled peach slices topped with ricotta.

Snack

Grilled peaches with ricotta

Enjoy this warm‑weather favorite, blending natural sweetness with satisfying protein for a dish that’s both light and sustaining.

Roasted salmon fillet on a plate with asparagus spears, tomatoes, avocado and lemon wedges.

Dinner

Easy air-fryer salmon

Try this recipe for tender, flaky fish with a crispy finish—ready fast and packed with healthy omega-3s.

Breakfast

Nutrient-dense recipe: Maple, sausage, egg and spinach breakfast bowl

A grain bowl makes for a healthy and nutritious breakfast option. The toppings are what can make it healthier and very delicious.

Snack

Persian trail mix

Enjoy a healthy and delicious Persian trail mix with this easy recipe.

Chickpea salad with cucumber, tomato, red onion, parsley, and crumbled feta cheese in a bowl, served with lemon on the side

Lunch

Chopped chickpea Greek salad

Skip the stove with this fresh Mediterranean chopped salad, an easy, no-cook recipe ideal for warm weather meals or busy evenings.

Snack

Ants on a log

Make a fun and nutritious snack with this ants on a log recipe, perfect for kids and adults alike.

Lettuce wraps with chicken, carrot, peanuts and scallion. Stuffed iceberg lettuce leaves with chicken

Dinner

Easy chicken lettuce wraps with peanut sauce

Savory chicken wrapped in crisp lettuce and finished with peanut sauce for a bold, balance‑driven meal that’s big on flavor and light on effort.

Chia pudding topped with yogurt, blueberries, and fresh mint

Breakfast

Blueberry chia overnight oats

Prep blueberry chia overnight oats in minutes for a nutritious breakfast—perfect for a nutritional boost for busy mornings.

Bowl of spinach artichoke dip surrounded by chips and cut vegetables for dipping.

Snack

Whipped cottage cheese spinach and artichoke dip

Try a new recipe with a surprising ingredient that turns an indulgent dip into a protein-packed, satisfying snack.

Whole wheat pita filled with chopped vegetables and feta cheese salad

Lunch

Colorful bean & veggie avocado pita

Try this colorful bean & veggie avocado pita—easy, healthy, and ready in minutes. Enjoy creamy avocado, hearty beans, and crisp veggies for a satisfying lunch.

Three glass cups containing a chocolate pistachio yogurt parfait on a wooden table with spoons and a bowl of pistachios.

Snack

Dubai chocolate yogurt cups

Discover a delicious recipe for a Dubai chocolate-inspired yogurt snack.

Soft tacos filled with shredded chicken, lettuce, and pico de gallo

Dinner

Slow cooker Southwest chicken tacos

Make Southwest chicken tacos in your slow cooker—easy, healthy, and perfect for dinner during busy weeks. One batch makes so much!

5-day high-protein plan for healthy, satisfying meals

Overnight egg and potato casserole

Niçoise bites

Mediterranean tuna salad

High-protein no-bake "cheesecake"

Sheet-pan steak fajita bowls

Nutrient-dense recipe: Beautiful berry banana breakfast bowl

Ants on a log

One-pot white bean stew

Persian trail mix

Ginger-soy tofu with spring vegetables

Nutrient-dense recipe: BLT greens galore breakfast bowl

Niçoise bites

Healthy vegetarian wrap recipe

Grilled peaches with ricotta

Easy air-fryer salmon

Nutrient-dense recipe: Maple, sausage, egg and spinach breakfast bowl

Persian trail mix

Chopped chickpea Greek salad

Ants on a log

Easy chicken lettuce wraps with peanut sauce

Blueberry chia overnight oats

Whipped cottage cheese spinach and artichoke dip

Colorful bean & veggie avocado pita

Dubai chocolate yogurt cups

Slow cooker Southwest chicken tacos

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