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High-protein meal plan

A seven-day plan at 2000 kcal that deliberately picks the highest-protein recipe available for each slot. Higher protein helps preserve muscle in a deficit and keeps a meal satisfying, which is why it is the first lever many people reach for.

This is a template, not a prescription. It is generated to hit a round calorie target from a fixed recipe bank; it cannot see your energy needs, allergies, budget or any medical condition. Check it against your own target and adapt it — or ask a registered dietitian for a plan built for you.

2 000 kcaldaily target
1 999 kcalweek average
≈ 136 g/dayprotein
4meals a day

ProteinFour meals a day

This plan favours protein density, not a specific gram target — the daily totals below show what that works out to. Very high intakes are not automatically better, and kidney disease changes the picture; a dietitian individualises a real protein target.

The week at a glance

Seven days at a 2 000 kcal target. The day total shows the real figure and its gap from the target — portions are scaled to approach 2 000 kcal, not forced onto it.
DayBreakfastLunchDinnerSnackDay total
Day 1Overnight oats
490 kcal · 21 g protein		Oven falafel with yogurt sauce
588 kcal · 20 g protein		Baked turkey with pepper
686 kcal · 56 g protein		Rice cake with honey
235 kcal · 3 g protein		1 999 kcal
100 g protein · −1 vs target
Day 2Buckwheat porridge with kefir and berries
490 kcal · 20 g protein		Tuna salad
588 kcal · 50 g protein		Chicken stew with rice
686 kcal · 56 g protein		Protein shake
235 kcal · 28 g protein		1 999 kcal
154 g protein · −1 vs target
Day 3Oat porridge with banana and peanut butter
490 kcal · 17 g protein		Chicken with rice and broccoli
588 kcal · 48 g protein		Skillet cod with vegetables
686 kcal · 54 g protein		Tuna with cucumber
235 kcal · 26 g protein		1 999 kcal
145 g protein · −1 vs target
Day 4Chia pudding with berries
490 kcal · 14 g protein		Greek chicken salad
588 kcal · 47 g protein		Beef salad
686 kcal · 54 g protein		Skyr with berries
235 kcal · 24 g protein		1 999 kcal
139 g protein · −1 vs target
Day 5Millet porridge with banana
490 kcal · 13 g protein		Quinoa chicken bowl
588 kcal · 46 g protein		Fish soup with potato
686 kcal · 52 g protein		Cucumber with cottage cheese
235 kcal · 22 g protein		1 999 kcal
133 g protein · −1 vs target
Day 6Rice porridge with apple and cinnamon
490 kcal · 10 g protein		Turkey wrap with salad
588 kcal · 43 g protein		Turkey rice
686 kcal · 51 g protein		Edamame
235 kcal · 21 g protein		1 999 kcal
125 g protein · −1 vs target
Day 7Turkey and eggs with pepper
490 kcal · 40 g protein		Baked cod with potatoes
588 kcal · 43 g protein		Chicken with cauliflower and carrot
686 kcal · 49 g protein		Boiled eggs
235 kcal · 21 g protein		1 999 kcal
153 g protein · −1 vs target

Across the week this plan averages 1 999 kcal and 136 g of protein a day against its 2 000 kcal target. The day-to-day variation you can see in the table is normal and, for most goals, harmless: what matters is the average over a week, not whether any single day landed on the number.

Every recipe, written out

Each recipe appears once below with the portion this plan uses. A recipe that recurs during the week uses the same portion each time, so these are the amounts to cook.

Breakfast

🌙 Overnight oats

490 kcal · 21 g protein · 66 g carbs · 14 g fat · no-cook · 6 min

You need: rolled oats, 68 g; Greek yogurt, 137 g; milk, 91 g; berries, 91 g; honey, 9 g.

  1. 1. Mix oats, yogurt and milk in a jar.
  2. 2. Lid on, fridge at least 4 h (better overnight).
  3. 3. In the morning stir. If thick, a splash of milk.
  4. 4. Berries and honey on top.

Tip: Make 3 jars at once — mornings are faster.

🥣 Buckwheat porridge with kefir and berries

490 kcal · 20 g protein · 78 g carbs · 8 g fat · pot · 15 min

You need: buckwheat, 88 g; water, 277 g; kefir, 189 g; berries, 101 g.

  1. 1. Rinse the buckwheat.
  2. 2. Simmer covered 8–10 min until the grain is soft and the water is gone.
  3. 3. Bowl it, pour kefir over.
  4. 4. Berries on top. Eat warm.

Tip: You can swap kefir for skyr.

🍌 Oat porridge with banana and peanut butter

490 kcal · 17 g protein · 74 g carbs · 15 g fat · pot · 13 min

You need: rolled oats, 65 g; water, 272 g; banana, 131 g; peanut butter, 22 g; cinnamon, 5 g.

  1. 1. Heat 250 ml water to a gentle simmer.
  2. 2. Add oats, turn low. Cook 4–5 min, stirring.
  3. 3. Take off the heat when thick and the oats are soft.
  4. 4. Slice banana on top, 1 tbsp peanut butter and a pinch of cinnamon.

Tip: If it sticks, add 2 tbsp water.

🥥 Chia pudding with berries

490 kcal · 14 g protein · 40 g carbs · 29 g fat · no-cook · 5 min

You need: chia seeds, 43 g; oat drink, 260 g; berries, 115 g; honey, 12 g.

  1. 1. Stir chia and oat drink in a jar.
  2. 2. Wait 5 min, stir again — or it clumps.
  3. 3. Fridge at least 20 min (better overnight).
  4. 4. Berries and honey on top. Ready when a spoon stands up.

Tip: Too thick? Add 2 tbsp drink.

🌾 Millet porridge with banana

490 kcal · 13 g protein · 90 g carbs · 6 g fat · pot · 17 min

You need: gluten-free oats, 90 g; water, 361 g; banana, 155 g; honey, 13 g; cinnamon, 5 g.

  1. 1. If you have millet use 70 g; otherwise gluten-free oats.
  2. 2. Simmer 10–12 min, stir, until thick.
  3. 3. Off the heat. Slice banana in.
  4. 4. Honey and cinnamon. Eat warm.

Tip: Rinse millet first or it tastes bitter.

🍚 Rice porridge with apple and cinnamon

490 kcal · 10 g protein · 96 g carbs · 5 g fat · pot · 17 min

You need: rice, 86 g; water, 343 g; apple, 147 g; cinnamon, 5 g; honey, 12 g.

  1. 1. Rinse the rice. Pot: rice + water.
  2. 2. Simmer covered 10–12 min until the water is gone and the grain is soft.
  3. 3. Grate the apple in, stir 1 min.
  4. 4. Cinnamon and honey on top. Plate it.

Tip: Leftover goes in the fridge; tomorrow a splash of water and reheat.

🦃 Turkey and eggs with pepper

490 kcal · 40 g protein · 19 g carbs · 26 g fat · pan · 16 min

You need: turkey, 107 g; eggs, 128 g; bell pepper, 75 g; olive oil, 9 g; salt and pepper, 5 g.

  1. 1. Cut turkey into strips.
  2. 2. Medium-high pan, oil. Fry meat 4 min until the surface is light brown.
  3. 3. Add pepper 2 min.
  4. 4. Crack eggs in. Stir 2 min until the egg is set but still moist.

Tip: Do not cook the egg dry.

Lunch

🧆 Oven falafel with yogurt sauce

588 kcal · 20 g protein · 63 g carbs · 26 g fat · oven · 28 min

You need: falafel, 196 g; yogurt sauce, 65 g; lettuce, 54 g; tomato, 87 g; olive oil, 9 g.

  1. 1. Oven 200 °C. Falafel on a tray with oil.
  2. 2. Bake 16–18 min, turn halfway. Done when the outside is crisp.
  3. 3. Lettuce and tomato on the plate.
  4. 4. Falafel on top, yogurt sauce drizzle.

Tip: Do not thaw frozen falafel — oven straight from frozen.

🥗 Tuna salad

588 kcal · 50 g protein · 25 g carbs · 31 g fat · no-cook · 8 min

You need: tuna, 168 g; lettuce, 112 g; cucumber, 112 g; tomato, 112 g; olive oil, 14 g; lemon, 14 g.

  1. 1. Drain the tuna well.
  2. 2. Tear lettuce, slice cucumber and tomato.
  3. 3. Toss in a bowl. Oil and lemon on top.
  4. 4. Eat now so the leaves do not wilt.

Tip: If tuna is in oil, pour half the oil off.

🍗 Chicken with rice and broccoli

588 kcal · 48 g protein · 55 g carbs · 15 g fat · pan · 28 min

You need: chicken breast, 168 g; rice, 74 g; broccoli, 158 g; olive oil, 8 g; garlic, 5 g; salt and pepper, 5 g.

  1. 1. Boil rice in salted water 12 min, drain. Broccoli 4 min in the same water — it should stay crisp.
  2. 2. Cut chicken into 1.5 cm pieces, pat dry.
  3. 3. Medium-high pan, oil. Chicken 5–6 min without much stirring, until gold outside and white inside.
  4. 4. Add crushed garlic 30 s. Plate rice, broccoli, chicken.

Tip: Chicken is done when the juices run clear, not pink.

🫒 Greek chicken salad

588 kcal · 47 g protein · 24 g carbs · 31 g fat · pan · 20 min

You need: chicken breast, 176 g; tomato, 118 g; cucumber, 94 g; cheese, 35 g; olive oil, 12 g; lemon, 12 g.

  1. 1. Fry chicken 6 min until gold, slice.
  2. 2. Slice tomato and cucumber.
  3. 3. Bowl: veg, chicken, cheese cubes.
  4. 4. Oil and lemon, toss lightly.

Tip: Cottage cheese works if you have no feta.

🐔 Quinoa chicken bowl

588 kcal · 46 g protein · 50 g carbs · 17 g fat · pan · 26 min

You need: chicken breast, 163 g; quinoa, 65 g; bell pepper, 87 g; cucumber, 65 g; olive oil, 9 g; lemon, 11 g.

  1. 1. Simmer quinoa 12 min, drain, cool a little.
  2. 2. Fry chicken 6 min until gold.
  3. 3. Chop pepper and cucumber.
  4. 4. Everything in a bowl, oil and lemon, toss.

Tip: Cooled quinoa does not clump.

🌯 Turkey wrap with salad

588 kcal · 43 g protein · 50 g carbs · 20 g fat · pan · 16 min

You need: turkey, 158 g; wholegrain wrap, 79 g; lettuce, 45 g; tomato, 68 g; Greek yogurt, 45 g; olive oil, 7 g.

  1. 1. Fry turkey strips in oil 5–6 min until brown.
  2. 2. Warm the wrap on a dry pan 20 s per side.
  3. 3. Spread yogurt, then lettuce, tomato, meat.
  4. 4. Roll tight, cut in half. Eat warm.

Tip: Do not overfill or it splits.

🐟 Baked cod with potatoes

588 kcal · 43 g protein · 50 g carbs · 18 g fat · oven · 30 min

You need: cod, 192 g; potato, 226 g; olive oil, 11 g; lemon, 14 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C. Potato slices with oil and salt on a tray, 12 min.
  2. 2. Pat the cod dry, salt, lemon on top.
  3. 3. Fish next to the potatoes. Another 8–10 min.
  4. 4. Done when the fish flakes and a fork goes into the potato.

Tip: Do not overbake the fish — 10 min is usually enough.

Dinner

🦃 Baked turkey with pepper

686 kcal · 56 g protein · 41 g carbs · 23 g fat · oven · 30 min

You need: turkey, 229 g; bell pepper, 191 g; onion, 76 g; olive oil, 13 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C.
  2. 2. Turkey and veg with oil, salt, herbs on a tray.
  3. 3. Bake 18–20 min.
  4. 4. Done when the meat juices are clear and the pepper is soft.

Tip: Turkey dries out easily — do not leave it longer.

🍲 Chicken stew with rice

686 kcal · 56 g protein · 51 g carbs · 20 g fat · pot · 32 min

You need: chicken breast, 216 g; rice, 89 g; carrot, 102 g; onion, 64 g; olive oil, 10 g; herbs, 5 g.

  1. 1. Brown chicken pieces in a pot 4 min.
  2. 2. Onion and carrot 3 min.
  3. 3. Add rice and 300 ml water. Lid on, 16 min low.
  4. 4. Do not lift the lid early. Then herbs and salt.

Tip: If rice is still hard, 3 min more and 2 tbsp water.

🐟 Skillet cod with vegetables

686 kcal · 54 g protein · 34 g carbs · 26 g fat · pan · 20 min

You need: cod, 257 g; bell pepper, 143 g; onion, 71 g; olive oil, 14 g; lemon, 14 g.

  1. 1. Pat the cod dry, salt.
  2. 2. Medium pan, oil. Veg 4 min. Set aside.
  3. 3. Fish 3 min, flip 2–3 min. Done when it flakes.
  4. 4. Veg back, lemon on top.

Tip: Fish sticks if the pan is not hot enough.

🥗 Beef salad

686 kcal · 54 g protein · 23 g carbs · 40 g fat · pan · 16 min

You need: beef, 229 g; lettuce, 100 g; tomato, 114 g; cucumber, 100 g; olive oil, 14 g; lemon, 14 g.

  1. 1. Fry beef strips on a hot pan 3 min. Rest 3 min.
  2. 2. Lettuce, tomato, cucumber in a bowl.
  3. 3. Slice the meat on top.
  4. 4. Oil and lemon. Toss lightly.

Tip: The meat can stay pink in the middle.

🍲 Fish soup with potato

686 kcal · 52 g protein · 59 g carbs · 20 g fat · pot · 30 min

You need: cod, 261 g; potato, 294 g; carrot, 131 g; onion, 82 g; olive oil, 10 g; herbs, 7 g.

  1. 1. Fry onion and carrot in a pot 3 min.
  2. 2. Add potato cubes and 700 ml water. Boil 12 min.
  3. 3. Add fish pieces. Gentle 5 min — do not boil hard.
  4. 4. Salt, herbs. Done when the fish is white and the potato is soft.

Tip: A hard boil makes the fish tough.

🍚 Turkey rice

686 kcal · 51 g protein · 66 g carbs · 17 g fat · pan · 24 min

You need: turkey, 196 g; rice, 98 g; bell pepper, 98 g; onion, 49 g; olive oil, 10 g; soy sauce, 10 g.

  1. 1. Boil rice, cool a little.
  2. 2. Fry turkey 5 min.
  3. 3. Veg 3 min. Rice in 2 min.
  4. 4. Soy, toss. Serve hot.

Tip: Cooled rice fries better.

🥦 Chicken with cauliflower and carrot

686 kcal · 49 g protein · 55 g carbs · 22 g fat · pan · 22 min

You need: chicken breast, 233 g; carrot, 165 g; potato, 206 g; olive oil, 14 g; garlic, 7 g; salt and pepper, 5 g.

  1. 1. Boil potato 10 min. Carrot in the same water 5 min.
  2. 2. Fry chicken 6 min until gold.
  3. 3. Garlic 20 s. Veg into the pan 2 min.
  4. 4. Salt. Plate.

Tip: This one skips the big spinach hit.

Snack

🍘 Rice cake with honey

235 kcal · 3 g protein · 44 g carbs · 4 g fat · no-cook · 2 min

You need: rice cakes, 35 g; honey, 18 g.

  1. 1. Drizzle honey on the cake. Eat now.

Tip: A sweet hit when there is no banana.

🥤 Protein shake

235 kcal · 28 g protein · 14 g carbs · 5 g fat · blend · 4 min

You need: protein powder, 35 g; milk, 294 g.

  1. 1. Pour milk into the shaker, then powder.
  2. 2. Shake 20 s. Drink now.

Tip: Powder before milk makes lumps.

🥒 Tuna with cucumber

235 kcal · 26 g protein · 5 g carbs · 10 g fat · no-cook · 4 min

You need: tuna, 105 g; cucumber, 131 g; lemon, 8 g.

  1. 1. Drain the tuna.
  2. 2. Slice cucumber, bowl with tuna and lemon.
  3. 3. Toss, eat.

Tip: A good salty snack instead of sweet.

🥛 Skyr with berries

235 kcal · 24 g protein · 21 g carbs · 3 g fat · no-cook · 3 min

You need: skyr, 196 g; berries, 105 g.

  1. 1. Spoon skyr into a bowl.
  2. 2. Berries on top. Eat now.

Tip: Tart skyr + sweet berries balance.

🥒 Cucumber with cottage cheese

235 kcal · 22 g protein · 9 g carbs · 9 g fat · no-cook · 3 min

You need: cucumber, 188 g; cottage cheese, 157 g; salt and pepper, 5 g.

  1. 1. Slice the cucumber.
  2. 2. Cottage cheese on top, pinch of salt.
  3. 3. Eat.

Tip: Dill fits.

🟢 Edamame

235 kcal · 21 g protein · 16 g carbs · 8 g fat · pot · 9 min

You need: edamame, 157 g; salt and pepper, 5 g.

  1. 1. Boil pods 5–6 min in salted water.
  2. 2. Drain. Salt on top.
  3. 3. Squeeze beans out with your teeth. Do not eat the pod.

Tip: Frozen straight into water, do not thaw.

🥚 Boiled eggs

235 kcal · 21 g protein · 1 g carbs · 16 g fat · pot · 12 min

You need: eggs, 176 g; salt and pepper, 5 g.

  1. 1. Eggs in cold water. After the boil, 8 min (hard).
  2. 2. Into ice-cold water 2 min.
  3. 3. Peel, salt. Eat.

Tip: 6 min = soft yolk, 10 min = fully hard.

Shopping list for the week

Every ingredient across all seven days, added up. Quantities are in grams to match the recipes; round up to the nearest pack when you shop.

Produce

IngredientTotal for the week
Potato726 g
Cucumber690 g
Bell pepper594 g
Tomato499 g
Berries412 g
Carrot398 g
Onion342 g
Lettuce311 g
Banana286 g
Broccoli158 g
Apple147 g
Lemon87 g
Herbs22 g
Garlic12 g

Meat and fish

IngredientTotal for the week
Chicken breast956 g
Cod710 g
Turkey690 g
Tuna273 g
Beef229 g

Dairy and eggs

IngredientTotal for the week
Milk385 g
Eggs304 g
Skyr196 g
Kefir189 g
Greek yogurt182 g
Cottage cheese157 g
Yogurt sauce65 g
Cheese35 g

Plant proteins

IngredientTotal for the week
Falafel196 g
Edamame157 g
Protein powder35 g
Peanut butter22 g

Grains and bread

IngredientTotal for the week
Rice347 g
Rolled oats133 g
Gluten-free oats90 g
Buckwheat88 g
Wholegrain wrap79 g
Quinoa65 g
Chia seeds43 g
Rice cakes35 g

Pantry

IngredientTotal for the week
Oat drink260 g
Olive oil164 g
Honey64 g
Salt and pepper40 g
Cinnamon15 g
Soy sauce10 g

Source: Recipes, portions and macros: TempoLife recipe bank (lib/recipe_bank.php), the same tested data the in-app meal planner uses · checked 2026-09-02

Frequently asked questions

How many calories is the high-protein meal plan?

It targets 2 000 kcal a day and works out to about 1 999 kcal on average across the week, with 136 g of protein. Each day's real total is in the table above — portions are scaled to approach the target, not forced to hit it exactly.

Do I have to follow it in order?

No. The days are interchangeable and any meal can be swapped for another recipe in the same slot. The plan is a template; the order is just a way to spread variety across the week.

Is the shopping list for the whole week?

Yes. The list at the bottom adds up every ingredient across all seven days, so it is a single shop for the week. Quantities are in grams to match the recipes.

Other plans

1500-calorie plan

A lighter day around 1500 kcal, kept to four small meals so it does not feel like a starvation plan.

1 500 kcal · Weight loss

1800-calorie plan

A middle-of-the-road day at 1800 kcal — a common maintenance level for smaller adults and a gentle deficit for many others.

1 800 kcal · Moderate

2000-calorie plan

The 2000 kcal day used as the reference on food labels — a realistic maintenance level for many adults.

2 000 kcal · Reference

2500-calorie plan

A higher-energy day at 2500 kcal for active adults, taller frames or a gaining phase.

2 500 kcal · Higher energy

16:8 time-restricted plan

A 2000 kcal day packed into an eight-hour eating window — no breakfast, a midday first meal, dinner and one snack.

2 000 kcal · Time-restricted

Vegetarian plan

A 2000 kcal week with no meat or fish — eggs, dairy, legumes, tofu and grains carry the protein.

2 000 kcal · No meat or fish

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