Simple High-Protein Meals in 3 Stages or Less (Week after week Plan and Shopping Rundown!)

Sunday:

Breakfast: Greek yogurt with berries and granola (20g protein)

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Greek yogurt with berries and granola

Lunch: Tuna salad sandwich on whole-wheat bread with lettuce and tomato (30g protein)

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Tuna salad sandwich on wholewheat bread with lettuce and tomato

Dinner: Chicken stir-fry with brown rice and vegetables (40g protein)

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Chicken stirfry with brown rice and vegetables

Monday:

Breakfast: Scrambled eggs with spinach and whole-wheat toast (25g protein)

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Scrambled eggs with spinach and wholewheat toast

Lunch: Leftover chicken stir-fry

Dinner: Salmon with roasted vegetables (35g protein)

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Salmon with roasted vegetables

Tuesday:

Breakfast: Protein smoothie with banana, spinach, almond milk, and protein powder (30g protein)

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Protein smoothie with banana, spinach, almond milk, and protein powder

Lunch: Turkey and avocado sandwich on whole-wheat bread (35g protein)

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Turkey and avocado sandwich on wholewheat bread

Dinner: Lentil soup with whole-wheat bread (25g protein)

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Lentil soup with wholewheat bread

Wednesday:

Breakfast: Oatmeal with protein powder, nuts, and fruit (25g protein)

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Oatmeal with protein powder, nuts, and fruit

Lunch: Leftover lentil soup

Dinner: Shrimp scampi with whole-wheat pasta (30g protein)

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Shrimp scampi with wholewheat pasta

Thursday:

Breakfast: Eggs Benedict with Canadian bacon and whole-wheat English muffin (30g protein)

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Eggs Benedict with Canadian bacon and wholewheat English muffin

Lunch: Chicken Caesar salad (35g protein)

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Chicken Caesar salad

Dinner: Ground turkey tacos with whole-wheat tortillas and black beans (40g protein)

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Ground turkey tacos with wholewheat tortillas and black beans

Friday:

Breakfast: Protein pancakes with berries and maple syrup (30g protein)

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Protein pancakes with berries and maple syrup

Lunch: Leftover ground turkey tacos

Dinner: Steak with roasted sweet potatoes and asparagus (40g protein)

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Steak with roasted sweet potatoes and asparagus

Saturday:

Breakfast: Breakfast burrito with eggs, sausage, beans, and cheese (35g protein)

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Breakfast burrito with eggs, sausage, beans, and cheese

Lunch: Chicken salad on a bed of greens (30g protein)

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Chicken salad on a bed of greens

Dinner: Pizza with whole-wheat crust, lean protein toppings, and vegetables (30g protein)

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Pizza with wholewheat crust, lean protein toppings, and vegetables

Shopping list:

Protein powder

Greek yogurt

Berries

Granola

Tuna

Whole-wheat bread

Lettuce

Tomato

Chicken breasts

Brown rice

Vegetables (stir-fry mix, broccoli, carrots, etc.)

Eggs

Spinach

Salmon

Lentils

Turkey breast

Avocado

Shrimp

Whole-wheat pasta

Ground turkey

Black beans

Canadian bacon

Whole-wheat English muffins

Romaine lettuce

Caesar salad dressing

Whole-wheat tortillas

Steak

Sweet potatoes

Asparagus

Sausage

Beans

Cheese

This is just a sample meal plan, and you can adjust it to fit your own preferences and dietary needs. Be sure to listen to your body and eat until you are satisfied, but not stuffed. And don't forget to drink plenty of water throughout the day!