7-day high protein, low-carb meal plan

VEGETARIAN

Here's a 7-day high protein, low-carb meal plan suitable for all ages, featuring budget-friendly and homemade options for breakfast, lunch, and dinner, with vegetables listed in a shorter format.

Day 1

Breakfast: Veggie Omelet (spinach, tomatoes, mushrooms) with avocado

Lunch: Tuna Salad (lettuce wraps)

Dinner: Baked Chicken Thighs with Roasted Broccoli, Cauliflower

Day 2

Breakfast: Greek Yogurt with Berries, Almonds

Lunch: Lettuce Wraps with Ground Turkey, Tomatoes, Cheddar

Dinner: Baked Salmon with Asparagus

Day 3

Breakfast: Scrambled Eggs with Turkey Bacon, Mushrooms

Lunch: Chicken Salad (lettuce wraps)

Dinner: Beef Stir-Fry (bell peppers, broccoli, cauliflower rice)

Day 4

Breakfast: Protein Smoothie (spinach, berries)

Lunch: Zucchini Noodles with Pesto, Grilled Chicken

Dinner: Meatballs with Marinara Sauce, Zucchini Noodles

Day 5

Breakfast: Cottage Cheese, Cucumbers, Tomatoes

Lunch: Cobb Salad (romaine, eggs, bacon, avocado)

Dinner: Lemon-Garlic Shrimp with Spinach, Mushrooms

Day 6

Breakfast: Egg Muffins (spinach, bell peppers, turkey bacon)

Lunch: Lettuce Wraps with Tuna Salad

Dinner: Grilled Pork Chops with Brussels Sprouts, Cauliflower Mash

Day 7

Breakfast: Chia Pudding with Berries

Lunch: Chicken Lettuce Wraps, Tomatoes, Avocado

Dinner: Turkey Burgers (lettuce wraps) with Roasted Zucchini, Tomato Salad

This meal plan incorporates common budget-friendly veggies like spinach, tomatoes, mushrooms, bell peppers, broccoli, cauliflower, zucchini, cucumbers, and Brussels sprouts in a shorter format.

NON-VEGETARIAN

Day 1

Breakfast: Veggie Omelet, Avocado

Lunch: Tuna Salad

Dinner: Chicken Thighs, Roasted Veggies

Day 2

Breakfast: Greek Yogurt, Berries, Nuts

Lunch: Turkey Lettuce Wraps, Tomatoes, Cheese

Dinner: Salmon, Asparagus

Day 3

Breakfast: Eggs, Turkey Bacon, Mushrooms

Lunch: Chicken Salad

Dinner: Beef Stir-Fry, Cauliflower Rice

Day 4

Breakfast: Protein Smoothie

Lunch: Zucchini Noodles, Pesto, Chicken

Dinner: Meatballs, Marinara, Zucchini Noodles

Day 5

Breakfast: Cottage Cheese, Veggies

Lunch: Cobb Salad (Eggs, Bacon, Avocado)

Dinner: Shrimp, Spinach, Mushrooms

Day 6

Breakfast: Egg Muffins, Turkey Bacon

Lunch: Tuna Lettuce Wraps

Dinner: Pork Chops, Brussels Sprouts, Cauliflower Mash

Day 7

Breakfast: Chia Pudding, Berries

Lunch: Chicken Lettuce Wraps, Tomatoes, Avocado

Dinner: Turkey Burgers, Roasted Zucchini, Tomato Salad

This meal plan incorporates non-vegetarian protein sources like eggs, tuna, chicken, turkey, beef, salmon, shrimp, and pork in a shorter format.