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.