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7-Day High-Protein Meal Plan

Whether you’re boosting protein to support weight loss or build muscle, this meal plan provides a foundation of protein-rich main dishes to support your goals—just add sides, snacks and beverages.

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Day 1 Breakfast: Ham Steaks with Gruyere, Bacon & MushroomsTaste of Home

Day 1 Breakfast: Ham Steaks with Gruyere, Bacon & Mushrooms

This meat-lover’s breakfast has a big "wow" factor. It’s one of my favorites because the Gruyere, bacon and fresh mushrooms in the topping are a great combination.—Lisa Speer, Palm Beach, Florida

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Day 1 Lunch: Tuna and White Bean Lettuce WrapsTaste of Home

Day 1 Lunch: Tuna and White Bean Lettuce Wraps

Say bye-bye to ho-hum tuna salad. Here's a recipe we actually look forward to eating. —Heather Senger, Madison, Wisconsin

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Day 1 Dinner: Pan-Roasted Chicken and Vegetables

Day 1 Dinner: Pan-Roasted Chicken and Vegetables

This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin

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Day 2 Breakfast: Chorizo & Grits Breakfast BowlsTaste of Home

Day 2 Breakfast: Chorizo & Grits Breakfast Bowls

Growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans. Add a spoonful of pico de gallo for extra pop. —Jenn Tidwell, Fair Oaks, California

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Day 2 Lunch: Firehouse Chili

Day 2 Lunch: Firehouse Chili

As one of the cooks at the firehouse, I used to prepare meals for 10 men. This chili recipe was among their favorites. —Richard Clements, San Dimas, California

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Day 2 Dinner: Lemon Parsley Baked CodTaste of Home

Day 2 Dinner: Lemon 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

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Day 3 Breakfast: Waffle Monte CristoTaste of Home

Day 3 Breakfast: Waffle Monte Cristo

Waffles packed with turkey, ham, bacon and apricot preserves have so much sweet, smoky love going on. I use frozen waffles to save time, but have at it if you want to put your waffle iron to good use. —Kelly Reynolds, Urbana, Illinois

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Day 3 Lunch: Mongolian Beef SaladTaste of Home

Day 3 Lunch: Mongolian Beef Salad

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

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Day 3 Dinner: Spinach-Artichoke RigatoniTaste of Home

Day 3 Dinner: 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

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Day 4 Breakfast: Goat Cheese & Ham OmeletTaste of Home

Day 4 Breakfast: 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

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Day 4 Lunch: Berry Turkey SandwichTaste of Home

Day 4 Lunch: 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

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Day 4 Dinner: Green Pepper SteakTaste of Home

Day 4 Dinner: 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

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Day 5 Breakfast: Salmon with Root VegetablesTaste of Home

Day 5 Breakfast: 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

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Day 5 Lunch: Cashew-Curry Chicken SaladTaste of Home

Day 5 Lunch: 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

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Day 5 Dinner: Spicy Tomato Pork ChopsTaste of Home

Day 5 Dinner: 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

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Day 6 Breakfast: Egg & Spinach Breakfast Burritos

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 over the campfire. —Kristen Johnson, Waukesha, Wisconsin

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Day 6 Lunch:  Peanutty Asian Lettuce WrapsTaste of Home

Day 6 Lunch: 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

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Day 6 Dinner: Turkey Cutlets with Pan GravyTaste of Home

Day 6 Dinner: Turkey Cutlets with Pan Gravy

Using cutlets or any boneless meat speeds up cooking time for this quick entree. You can use thin boneless, skinless chicken breast as well. —Margaret Wilson, Sun City, California

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Day 7 Breakfast: Fruity Waffle ParfaitsTaste of Home

Day 7 Breakfast: 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

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Day 7 Lunch: Garden Tuna Pita SandwichesTaste of Home

Day 7 Lunch: 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

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Day 7 Dinner: Tomato-Herb Grilled TilapiaTaste of Home

Day 7 Dinner: Tomato-Herb Grilled Tilapia

Trust me: 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

Peggy Woodward, RDN
Peggy is a Senior Food Editor for Taste of Home. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Peggy has nearly 20 years of experience in the industry. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.

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