Free printable high protein meal plan
Protein at every meal, built around chicken, eggs, lentils, salmon and Greek yoghurt, without turning dinner into a science project.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Greek yogurt oat berry bowl with egg | Chicken quinoa salad | Salmon lentils and broccoli | Cottage cheese with apple |
| Tuesday | Egg avocado toast with yogurt | Chicken lentil feta salad | Salmon potato asparagus plate | Cottage cheese with pear |
| Wednesday | Yogurt oat banana peanut bowl | Chicken brown rice vegetable bowl | Lentil egg sweet potato skillet | Cottage cheese with berries |
| Thursday | Berry walnut overnight oats | Salmon couscous salad | Chicken lentil cauliflower bowl | Cottage cheese with kiwi |
| Friday | Egg cottage cheese spinach toast | Chicken quinoa avocado salad | Salmon lentils green beans | Cottage cheese with orange |
| Saturday | Apple chia yogurt oat bowl | Chicken lentil rice bowl | Salmon potato salad | Cottage cheese with berries |
| Sunday | Egg yogurt oat berry bowl | Chicken lentil vegetable salad | Salmon quinoa broccoli bowl | Cottage cheese with banana |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Fruit and vegetables
- Salad vegetables, 1.2 kg
- Mixed berries, 500 g
- Broccoli, 400 g
- Potato, 400 g
- Spinach, 250 g
- Cauliflower, 250 g
- Apple, 250 g
- Asparagus, 200 g
- Banana, 200 g
- Green beans, 200 g
- Sweet potato, 180 g
- Orange, 150 g
- Avocado, 120 g
- Tomato, 100 g
- Pear, 100 g
- Peanut butter, 15 g
Meat and fish
- Chicken breast, 950 g
- Salmon, 700 g
Dairy and eggs
- Cottage cheese, 1.5 kg
- Greek yogurt, 1000 g
- Egg, 400 g
- Greek yogurt dressing, 50 g
- Feta cheese, 30 g
Cupboard
- Lentils, 1.2 kg
- Quinoa, 350 g
- Rolled oats, 200 g
- Brown rice, 190 g
- Couscous, 130 g
- Whole-grain bread, 100 g
- Olive oil, 90 g
- Chia seeds, 20 g
- Walnuts, 18 g
Anything else
- Kiwi, 120 g
How this week was built
- Told it to favour
- chicken, greek yoghurt, eggs, lentils, salmon
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the high protein meal plan PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.