7-Day High-Protein Meal Plan

Ham Steaks with Gruyere, Bacon & Mushrooms

This meat lover’s breakfast has a big wow factor. The Gruyere, bacon and fresh mushrooms in the topping are an amazing combination. —Lisa Speer, Palm Beach, Florida

Tuna and White Bean Lettuce Wraps

Here’s a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it’s good for you. —Heather Senger, Madison, Wisconsin. Make sure you check out our collection of high-protein lunch ideas.

Sheet-Pan Chicken and Veggies

Our sheet-pan chicken and veggies recipe features herby chicken thighs, roasted red potatoes and spinach in one no-muss, no-fuss dish. The best part: Cleanup is a breeze!

Day 2 Breakfast: Chorizo & Grits Breakfast Bowls

While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California

Day 2 Lunch: Firehouse Chili

When a recipe intended to serve a group of hungry people passes the firehouse test, you can rest assured that it will be worth making. This firehouse chili has done precisely that. Hearty, zesty, spicy and downright delicious, this recipe will be your go-to when you need something simmering on the stovetop for hungry friends and family to fill bowls at their leisure.

Lemony Parsley Baked Cod

The trick to avoid overcooking a good piece of fish is to cook it at a high temperature for a short amount of time. Do that and the fish stays moist and tender. —Sherry Day, Pinckney, Michigan

Waffle Sandwich

There's nothing like a decadently delicious waffle sandwich on a slow weekend morning.

Spicy Mongolian Beef Salad

This light and loaded beef salad even satisfies my meat-loving husband. —Marla Clark, Albuquerque, New Mexico

Spinach-Artichoke Rigatoni

I love pasta and so does my family, but they are not so keen on their veggies. This a one-pot meal that gets us all eating our spinach. —Yvonne Starlin, Hermitage, Tennessee

Goat Cheese & Ham Omelet

As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan

Berry Turkey Sandwich

Sliced fresh strawberries, Swiss cheese and a nutty cream cheese spread make this turkey sandwich different. Try it on whole wheat, oatmeal or sunflower seed bread. It's tasty and easy to put together. —Edward Meyer of Arnold, Missouri

Green Pepper Steak

For a delicious, fast meal, try this flavorful beef dinner loaded with tomatoes and peppers. What a perfect recipe to use garden vegetables of the season! —Emmalee Thomas, Laddonia, Missouri

Salmon with Root Vegetables

This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas

Cashew-Curry Chicken Salad

My husband and I fell hard for the curried chicken salad from our grocery store deli, and I knew I could find a way to make something similar. This greek yogurt chicken salad has become one of our favorites to take on trips to the beach. —Janine Cooper-Moren, Portland, Oregon

Spicy Tomato Pork Chops

Simmered in tomato sauce, these pork chops are big at our house. I add garlic powder and Creole or Cajun seasoning before browning the chops to give them extra punch. —Holly Neuharth, Mesa, Arizona

Day 6 Breakfast: Egg & Spinach Breakfast Burritos

When we camp out, we want our meals ready in a hurry. We make these hearty burritos at home, freeze them and reheat them over the campfire. —Kristen Stecklein, Waukesha, Wisconsin

Peanutty Asian Lettuce Wraps

This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina

Turkey Cutlets with Pan Gravy

These turkey cutlets are full of flavor and very easy to cook. If you've never made gravy before, this is an excellent recipe to try.

Fruity Waffle Parfaits

This recipe satisfied all of my cravings for breakfast when I was pregnant. I knew I was getting plenty of nutrition in each serving and it tasted great.—Penelope Wylie, San Francisco, California

Garden Tuna Pita Sandwiches

A well-balanced meal packed into a pita is a breeze to whip up. Not a fan of tuna? Try canned chicken. —Rebecca Clark, Warrior, Alabama

Day 7 Dinner: Tomato-Herb Grilled Tilapia

This super tilapia with ginger and lemon takes dinner over the top with minimal prep. Grilling the fish in foil is about as easy as it gets. —Trisha Kruse, Eagle, Idaho