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Since you all asked for the nutrition info on these plans — it’s here! This week’s meal plan has everything you loved about the last one (high protein, simple recipes, a full breakfast/lunch/dinner lineup) plus calories, protein, carbs, fat, and fiber for every single meal and for each day as a whole. No more guessing how a recipe fits into your day.
A quick note on the numbers: nutrition info is calculated per serving from standard USDA ingredient data (close estimate).
High-Protein Snacks That Make This Meal Plan Way Easier
If you’re trying to stay on track with this meal plan, these are the snacks I always keep on hand. Eat these for snacks, dessert, or basically whenever you want a protein push. Adding one of these most days is what brings the daily totals below up to a comfortable 1,500+ calories with 130g+ protein.
- Roasted Salted Pistachios Variety Pack — ~160 cal | 6g protein | 8g carbs | 13g fat | 3g fiber (1 oz)
https://amzn.to/3NMVua8 - Wilde Protein Chips Variety Pack — ~130 cal | 13g protein | 9g carbs | 5g fat | 1g fiber (1 oz bag)
https://amzn.to/4lZrZyn - Magic Spoon High Protein Cereal — ~140 cal | 13g protein | 9g carbs | 6g fat | 4g fiber (3/4 cup)
https://amzn.to/4lXpNax - Chomps Beef Jerky — ~80 cal | 11g protein | 1g carbs | 4g fat | 0g fiber (1 stick)
https://amzn.to/481Nxoh - Second Nature Keto Crunch Smart Mix — ~170 cal | 5g protein | 7g carbs | 15g fat | 2g fiber (1/4 cup)
https://amzn.to/3Q5Uqi9
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Healthy Weekly Meal Plan — Breakfast, Lunch & Dinner, With the Numbers
Every day below includes high-protein meals, a full recipe. Fewer new ingredients means a shorter grocery list and less cooking.
Monday
Breakfast: Spinach Feta Egg Muffins
Ingredients (1 serving):
- 3 whole eggs
- 2 egg whites
- 1 oz feta, crumbled
- 1/2 cup chopped spinach
- 1 tsp olive oil (for the pan)
- Salt, pepper, garlic powder to taste
Instructions:
- Preheat oven to 350°F.
- Whisk eggs and egg whites with salt, pepper, and garlic powder.
- Grease 3 muffin cups with olive oil; divide spinach and feta among them.
- Pour egg mixture over and bake 18–20 minutes until set.
Per serving: 362 cal | 29.6g protein | 3.6g carbs | 25.6g fat | 0.3g fiber
Lunch: Buffalo Chicken Lettuce Wraps
Ingredients (1 serving):
- 5 oz cooked shredded chicken breast
- 2 tbsp buffalo sauce
- 1 tbsp light ranch dressing
- 4 butter lettuce leaves
- 1/4 cup shredded carrots
- 1 tbsp crumbled blue cheese
Instructions:
- Toss warm shredded chicken with buffalo sauce.
- Spoon into lettuce leaves.
- Top with carrots, blue cheese, and a drizzle of ranch.
Per serving: 332 cal | 46.9g protein | 7.9g carbs | 9.9g fat | 1.7g fiber
Dinner: Sheet Pan Honey Garlic Salmon & Asparagus
Ingredients (1 serving):
- 6 oz salmon fillet
- 1 tbsp honey
- 1 tsp low-sodium soy sauce
- 1 clove garlic, minced
- 1 cup asparagus
- 1 tsp olive oil
Instructions:
- Preheat oven to 400°F.
- Whisk honey, soy sauce, and garlic.
- Toss asparagus with olive oil on a sheet pan; place salmon alongside and brush with the glaze.
- Bake 12–15 minutes until salmon flakes easily.
Per serving: 492 cal | 40.9g protein | 23.3g carbs | 25.7g fat | 2.9g fiber
DAILY TOTAL (meals only, before snacks): 1186 cal | 117.4g protein | 34.8g carbs | 61.2g fat | 4.9g fiber
Tuesday
Breakfast: Greek Yogurt Protein Parfait
Ingredients (1 serving):
- 1 cup plain nonfat Greek yogurt
- 1/3 cup mixed berries
- 2 tbsp low-sugar granola
- 1 tsp honey
- 1 tbsp chia seeds
Instructions:
- Layer yogurt, berries, and granola in a glass.
- Drizzle with honey and top with chia seeds.
Per serving: 292 cal | 27.3g protein | 32.6g carbs | 7.5g fat | 7.3g fiber
Lunch: Turkey Taco Bowl
Ingredients (1 serving):
- 5 oz cooked ground turkey (93/7)
- 1 cup cooked cauliflower rice
- 1/4 cup black beans
- 2 tbsp shredded cheddar
- 2 tbsp salsa
- 1 tbsp light sour cream
- Taco seasoning to taste
Instructions:
- Brown turkey with taco seasoning.
- Build the bowl with cauliflower rice, turkey, and black beans.
- Top with cheese, salsa, and sour cream.
Per serving: 418 cal | 45.3g protein | 18.9g carbs | 17.9g fat | 6.7g fiber
Dinner: Crockpot Salsa Chicken & Black Beans
Ingredients (1 serving):
- 6 oz chicken breast
- 1/3 cup salsa
- 1/3 cup black beans
- 2 tbsp shredded cheese
- 1/2 cup cooked brown rice
Instructions:
- Add chicken, salsa, and black beans to the crockpot.
- Cook on low 6 hours (or high 3 hours), then shred the chicken.
- Top with cheese and serve over rice.
Per serving: 547 cal | 64.1g protein | 41.5g carbs | 11.8g fat | 7.8g fiber
DAILY TOTAL (meals only, before snacks): 1257 cal | 136.7g protein | 93.0g carbs | 37.2g fat | 21.8g fiber
Wednesday
Breakfast: Cottage Cheese Veggie Scramble
Ingredients (1 serving):
- 3 eggs
- 1/2 cup low-fat cottage cheese
- 1/4 cup diced bell pepper
- 1/4 cup diced onion
- 1 tsp olive oil
Instructions:
- Sauté pepper and onion in olive oil.
- Whisk eggs and pour into the pan; scramble until almost set.
- Fold in cottage cheese and cook 1 more minute.
Per serving: 347 cal | 32.5g protein | 8.2g carbs | 20.7g fat | 1.0g fiber
Lunch: Turkey Taco Bowl
Same as the day before — keeps shopping and prep simple.
Per serving: 418 cal | 45.3g protein | 18.9g carbs | 17.9g fat | 6.7g fiber
Dinner: Cajun Shrimp & Sausage Skillet
Ingredients (1 serving):
- 5 oz shrimp, peeled and deveined
- 2 oz turkey sausage, sliced
- 1/2 cup bell pepper
- 1/2 cup zucchini
- 1 tsp olive oil
- Cajun seasoning to taste
- 1/2 cup cooked white rice
Instructions:
- Sauté sausage until browned; add peppers and zucchini, cook 3–4 minutes.
- Add shrimp and cajun seasoning; cook until shrimp is pink.
- Serve over rice.
Per serving: 428 cal | 44.4g protein | 31.0g carbs | 14.5g fat | 2.2g fiber
DAILY TOTAL (meals only, before snacks): 1193 cal | 122.2g protein | 58.1g carbs | 53.1g fat | 9.9g fiber
Thursday
Breakfast: PB Banana Protein Overnight Oats
Ingredients (1 serving):
- 1/2 cup rolled oats
- 1 scoop vanilla protein powder
- 3/4 cup unsweetened almond milk
- 1 tbsp peanut butter
- 1/2 banana, sliced
- 1 tsp chia seeds
Instructions:
- Combine oats, protein powder, almond milk, and chia seeds in a jar; stir well.
- Top with peanut butter and banana.
- Refrigerate overnight.
Per serving: 501 cal | 37.9g protein | 50.8g carbs | 17.6g fat | 12.9g fiber
Lunch: Chicken Caesar Protein Salad
Ingredients (1 serving):
- 5 oz grilled chicken breast, sliced
- 2 cups romaine
- 2 tbsp light Caesar dressing
- 2 tbsp shaved parmesan
- 1/4 cup light croutons
Instructions:
- Toss romaine with dressing.
- Top with chicken, parmesan, and croutons.
Per serving: 376 cal | 50.3g protein | 12.4g carbs | 13.0g fat | 2.3g fiber
Dinner: Baked Chicken Parm Zucchini Boats
Ingredients (1 serving):
- 6 oz lean ground chicken
- 2 medium zucchini, halved and hollowed
- 1/3 cup marinara sauce
- 2 tbsp part-skim mozzarella
- 1 tbsp parmesan
- 2 tbsp light panko
Instructions:
- Preheat oven to 400°F.
- Brown ground chicken and mix with marinara.
- Fill zucchini boats with the mixture; top with mozzarella, parmesan, and panko.
- Bake 20 minutes until zucchini is tender and cheese is golden.
Per serving: 437 cal | 54.1g protein | 16.6g carbs | 17.3g fat | 3.5g fiber
DAILY TOTAL (meals only, before snacks): 1314 cal | 142.3g protein | 79.8g carbs | 47.9g fat | 18.7g fiber
Friday
Breakfast: PB Banana Protein Overnight Oats
Same as the day before — keeps shopping and prep simple.
Per serving: 501 cal | 37.9g protein | 50.8g carbs | 17.6g fat | 12.9g fiber
Lunch: Mediterranean Tuna Lettuce Cups
Ingredients (1 serving):
- 5 oz canned tuna in water, drained
- 1 tbsp light mayo or Greek yogurt
- 1 tbsp diced red onion
- 2 tbsp diced cucumber
- 1 tbsp crumbled feta
- 4 butter lettuce leaves
Instructions:
- Mix tuna, mayo/yogurt, onion, cucumber, and feta.
- Spoon into lettuce leaves.
Per serving: 236 cal | 39.8g protein | 4.6g carbs | 5.8g fat | 1.0g fiber
Dinner: Turkey Chili
Ingredients (1 serving):
- 5 oz lean ground turkey
- 1/2 cup kidney beans
- 1/2 cup diced tomatoes
- 1/4 cup diced onion and bell pepper
- Chili seasoning to taste
- 1 tbsp shredded cheese
Instructions:
- Brown turkey with onion and pepper.
- Add tomatoes, beans, and chili seasoning; simmer 15 minutes.
- Top with cheese.
Per serving: 422 cal | 45.5g protein | 27.2g carbs | 14.5g fat | 8.6g fiber
DAILY TOTAL (meals only, before snacks): 1159 cal | 123.2g protein | 82.6g carbs | 37.9g fat | 22.5g fiber
Saturday
Breakfast: Cinnamon Protein Waffles
Ingredients (1 serving):
- 1/2 cup oat flour
- 1 scoop vanilla protein powder
- 1 egg
- 1/2 cup unsweetened almond milk
- 1 tsp cinnamon
- 1 tsp baking powder
- 1/2 cup sliced strawberries
- 1 tbsp sugar-free syrup
Instructions:
- Whisk oat flour, protein powder, cinnamon, and baking powder.
- Add egg and almond milk; mix until smooth.
- Cook in a waffle iron until golden.
- Top with strawberries and syrup.
Per serving: 450 cal | 38.5g protein | 48.5g carbs | 11.5g fat | 6.8g fiber
Lunch: Turkey Chili
Same as the day before — keeps shopping and prep simple.
Per serving: 422 cal | 45.5g protein | 27.2g carbs | 14.5g fat | 8.6g fiber
Dinner: Shrimp Fajita Bowls
Ingredients (1 serving):
- 6 oz shrimp
- 1 cup sliced bell pepper and onion
- 1/2 cup cooked white rice
- 2 tbsp guacamole
- 2 tbsp salsa
- Fajita seasoning to taste
Instructions:
- Sauté peppers and onion until soft.
- Add shrimp and fajita seasoning; cook until shrimp is pink.
- Serve over rice topped with guacamole and salsa.
Per serving: 356 cal | 40.1g protein | 35.3g carbs | 6.3g fat | 5.0g fiber
DAILY TOTAL (meals only, before snacks): 1228 cal | 124.1g protein | 111.0g carbs | 32.3g fat | 20.4g fiber
Sunday
Breakfast: Cinnamon Protein Waffles
Same as the day before — keeps shopping and prep simple.
Per serving: 450 cal | 38.5g protein | 48.5g carbs | 11.5g fat | 6.8g fiber
Lunch: Chicken Pesto Zoodle Bowl
Ingredients (1 serving):
- 5 oz grilled chicken breast, sliced
- 2 cups zucchini noodles
- 2 tbsp pesto
- 1 tbsp parmesan
- Handful cherry tomatoes, halved
Instructions:
- Toss warm zucchini noodles with pesto.
- Top with chicken, parmesan, and tomatoes.
Per serving: 472 cal | 51.2g protein | 13.5g carbs | 23.4g fat | 4.2g fiber
Dinner: Beef & Broccoli Stir-Fry
Ingredients (1 serving):
- 5 oz lean beef sirloin, thinly sliced
- 1.5 cups broccoli florets
- 1 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 1 tsp cornstarch (mixed with 1 tbsp water)
- 1/2 cup cooked white rice
Instructions:
- Sear beef in sesame oil until browned; remove.
- Stir-fry broccoli 3–4 minutes, then add beef back.
- Pour in soy sauce and cornstarch slurry; toss until sauce thickens.
- Serve over rice.
Per serving: 484 cal | 46.9g protein | 34.9g carbs | 16.6g fat | 4.0g fiber
DAILY TOTAL (meals only, before snacks): 1406 cal | 136.6g protein | 96.9g carbs | 51.5g fat | 15.0g fiber
Weekly Nutrition at a Glance
Meal-only totals land around 1,150–1,400 calories with 117–142g of protein a day — right in the GLP-1-friendly range. Add 1–2 of the high-protein snacks above most days to land closer to 1,500–1,650 calories and 140–160g protein, which is the sweet spot for staying full while in a deficit.
| Day | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Monday | 1186 | 117.4g | 34.8g | 61.2g | 4.9g |
| Tuesday | 1257 | 136.7g | 93.0g | 37.2g | 21.8g |
| Wednesday | 1193 | 122.2g | 58.1g | 53.1g | 9.9g |
| Thursday | 1314 | 142.3g | 79.8g | 47.9g | 18.7g |
| Friday | 1159 | 123.2g | 82.6g | 37.9g | 22.5g |
| Saturday | 1228 | 124.1g | 111.0g | 32.3g | 20.4g |
| Sunday | 1406 | 136.6g | 96.9g | 51.5g | 15.0g |
Tips to Make This Meal Plan Work
- Start simple — Mix and match meals based on what sounds good that day.
- Focus on protein first. Every meal here is built around 30g+ of protein to help keep you full longer.
- Use the nutrition breakdowns to plan ahead. If a recipe runs higher in carbs or fat, balance it with a lighter snack.
- Swap meals if needed. Busy day? Switch things around — this plan is flexible and made for real life.
- Repeat meals you love. If a recipe is a hit, repeat it.
- Keep quick backups on hand. Protein shakes, wraps, or leftovers for the days you don’t feel like cooking.
- Stay hydrated. Especially important on a high-protein plan or if you’re using a GLP-1 medication.
- Don’t aim for perfection. This is about progress, not perfection — adjust as needed.
This plan is GLP-1 friendly and built for real life — no perfection needed. Just consistency. Start where you are, adjust as needed, and build a routine that actually works for you.
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