High-protein-breakfast meal plan

What it includes, who it suits, and a simple example day.

Day 1

Foundation & satiety

~1800 kcal
P 130 g
C 150 g
F 70 g

Focus on hydration and high‑protein meals to set appetite cues for the week. Prep double chicken for tomorrow’s lunch.

  • Hydration target: 30–35 ml/kg; add a pinch of salt to first glass.
  • Walk 15–20 min after lunch or dinner to improve glucose.
  • Cook 2× chicken breasts; store one portion for Day 2.
Breakfast — yogurt bowl
Greek yogurt, berries, banana, walnuts; cinnamon.
Lunch — chicken, rice & veggies
Grilled chicken, basmati rice, broccoli & carrots, olive oil.
Dinner — salmon, quinoa & salad
Salmon fillet, quinoa, greens with lemon‑olive dressing.
Day 2

Fiber & steady energy

~1800 kcal
P 125 g
C 170 g
F 65 g

Add more legumes and greens. Use leftover chicken for a quick wrap; dinner shifts toward fish for omega‑3s.

  • Veg goal: ≥ 600 g/day across meals (color variety).
  • Fiber ≥ 30 g/day (beans, fruit, oats, quinoa).
  • Light movement: 6–8k steps or short cycling session.
Breakfast — protein oats
Rolled oats, whey or skyr, blueberries, peanut butter.
Lunch — chicken wrap
Whole‑grain wrap, leftover chicken, lettuce, tomato, yogurt‑garlic sauce.
Dinner — white fish & potatoes
Baked white fish, baby potatoes, green beans, tartar.
Day 3

Quick batch & veggies

~1800 kcal
P 130 g
C 160 g
F 70 g

Cook a double batch of turkey mince for tonight and Day 4 lunch. Keep a large salad bowl ready.

  • Batch‑cook turkey mince (2×); cool and store safely.
  • Chop greens for 2 days; keep in a sealed container.
  • Protein target spread over 3 meals (≈ 40–45 g each).
Breakfast — eggs on toast
Whole‑grain toast, 2 eggs, spinach, tomato.
Lunch — grain bowl
Quinoa, chickpeas, cucumber, feta, olive oil & lemon.
Dinner — turkey skillet
Turkey mince, peppers, onions, tomato sauce, rice.

High-protein-breakfast meal plan — personalized for you

Your personalized High-protein-breakfast plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your sex, age, weight, height and activity.
  • High-protein-breakfast‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short, practical grocery list.
  • Simple step‑by‑step recipes with clear portions and macros.
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