Many people want more protein in their meals to feel fuller. This plan uses everyday protein-rich foods. It is general inspiration, not personal dietary advice.
The weekly menu
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt with nuts | Chicken salad | Salmon with rice and greens |
| Tuesday | Scrambled eggs | Tuna and bean salad | Turkey chilli |
| Wednesday | Protein oats with milk | Leftover chilli | Chicken stir-fry |
| Thursday | Cottage cheese and fruit | Egg wrap | Lentil curry |
| Friday | Omelette | Chicken soup | Grilled fish tacos |
| Saturday | Yogurt pancakes | Bean burrito | Steak or tofu with vegetables |
| Sunday | Eggs and beans | Leftover stir-fry | Roast chicken |
Protein-rich foods
- Eggs, chicken, fish and lean meat
- Greek yogurt and cottage cheese
- Beans, lentils, tofu and tempeh
- Nuts and seeds
Frequently Asked Questions
How much protein do I need?
Needs vary by age, size and activity. A doctor or dietitian can advise you.
Can vegetarians eat high-protein?
Yes, with beans, lentils, tofu, eggs and dairy.
