This 7-day meal plan is designed for both women and men who are struggling to lose weight and belly fat but want real, sustainable results. We’ve crafted five days of balanced, Protein-rich meals that support fat loss and promote a lean physique.
To complete the full week, simply repeat meals from any two days — it’s that simple and flexible! Follow this Healthy Meal Plan consistently for at least two months and watch your body transform while enjoying delicious, satisfying High Protein Meals.
Day 1 – [1567 Cal • 120.6g Carbs (20.9g Fiber) • 73.5g Fat • 111.4g Protein]
Breakfast 586 Cal
Eggs & Greens
1 serving • 329 Cal
Strawberry Banana Protein Shake
1 serving • 257 Cal
Lunch 779 Cal
Lemon Chicken Breast
1 serving • 472 Cal
(Prepare a total of 2 servings, save 1 serving for leftovers)
Balsamic Potatoes
1 serving • 307 Cal
(Prepare a total of 2 servings, save 1 serving for leftovers)
Dinner 203 Cal
Guacamole on Toast
1 serving • 203 Cal
Day 2 – [1441 Cal • 120.1g Carbs (18.4g Fiber) • 59.6g Fat • 111.7g Protein]
Breakfast 273 Cal
Skinny Greek Omelet
1 serving • 273 Cal
Lunch 779 Cal
Lemon Chicken Breast
1 serving • 472 Cal (Leftovers)
Balsamic Potatoes
1 serving • 307 Cal (Leftovers)
Dinner 390 Cal
Protein Power Oats
1 serving • 305 Cal
Blueberries
1 cup • 84 Cal
Day 3 – [1490 Cal • 134.7g Carbs (25.2g Fiber) • 57.1g Fat • 114.8g Protein]
Breakfast 626 Cal
Easy Hard-Boiled Eggs
2 serving • 143 Cal
Protein Shake
1 serving • 220 Cal
PBJ Cottage Cheese
1 serving • 263 Cal
Lunch 491 Cal
Beef and Bean Chilli
1 serving • 438 Cal
Cucumber Salad
1 serving • 53 Cal
Dinner 373 Cal
Almonds and Blueberries Yogurt Snack
1 serving • 218 Cal
Peanut Butter and Banana Toast
1 serving • 155 Cal
Day 4 – [1542 Cal • 117.8g Carbs (25.4g Fiber) • 82.7g Fat • 94.3g Protein]
Breakfast 713 Cal
Eggs & Greens
1 serving • 329 Cal
Peanut Butter Banana Toast
1 slice • 385 Cal
Lunch 432 Cal
Easy Sautéed Salmon
1 serving • 364 Cal
Steamed Broccoli with Tomato
1 serving • 69 Cal
Dinner 396 Cal
Strawberry Banana Creams
1 serving • 176 Cal
Protein Shake
1 serving • 220 Cal
Day 5 – [1675 Cal • 163.4g Carbs (26.9g Fiber) • 55.2g Fat • 138.4g Protein]
Breakfast 452 Cal
Mushroom Spinach Omelet Recipe
1 serving • 232 Cal
Protein Shake
1 serving • 220 Cal
Lunch 604 Cal
Bulgur Salad with Cranberries
1 serving • 258 Cal
Easy Pan-Fried Lemon Chicken
1 serving • 347 Cal
Dinner 619 Cal
Blueberry-Banana Oatmeal
1 bowl • 392 Cal
Cottage Cheese and Peanut Butter
1 serving • 226 Cal
RECIPES
1. Almonds and Blueberries Yogurt Snack
Per 1 serving :
218 Cal • 19.8g Carbs (3.3g Fiber) • 6.9g Fat • 21.4g Protein
Scaled to 1 serving
180 g Nonfat Greek yogurt
74 g Blueberries
10 Almonds (12 g)
Directions are for the original recipe of 1 serving
1. Place the yogurt in a bowl and top with the blueberries, followed by the sliced almonds. Enjoy!
2. Balsamic Potatoes
Per 1 serving :
307 Cal • 61.6g Carbs (8.0g Fiber) • 4.1g Fat • 7.4g Protein
Scaled to 2 servings
4 Potato small (1-3/4″ to 2-
1/2″ dia) Potato (10 red new)
(680 g)
15 g Dijon mustard
8 g Balsamic vinegar
6.8 g Olive oil
0.5 g Pepper (White)
1/4 small Onions (Red
chopped) (18 g)
Directions are for the original recipe of 4 servings
1. Wash the potatoes thoroughly and cut into small cubes. Place in a saucepan, cover with water, and bring to a boil. Cook until just tender, 10-15 min. (Do not overcook; keep rm.) Drain, rinse, drain again, and let cool.
2. Mix the mustard, vinegar, oil, pepper, and onion in a large bowl. Add the potatoes and toss gently to coat. Cover and refrigerate. Serve cold.
3. Beef and Bean Chilli
Per 1 serving :
438 Cal • 33.6g Carbs (8.7g Fiber) • 20.7g Fat • 34.0g Protein
Scaled to 1 serving
1.1 g Olive oil
70 g Onions
25 g Celery
74 g Red bell pepper
99 g Ground beef
200 g Tomatoes
1 g Chili powder
32 g Kidney beans
1/4 dash Pepper (0 g)
57 g Sour cream
1/4 serving Mozzarella Light
(25 g)
Directions are for the original recipe of 4 servings
1. Spray a large saucepan with oil and heat over medium heat. Add chopped onion, celery, and red pepper. Cook, stirring often, for 4 minutes or until soft. Transfer to a plate.
2. Add beef mince to the pan. Cook, stirring often with a wooden spoon to break up the lumps, for 4 minutes or until browned.
3. Return vegetables to the pan. Stir in tomatoes, chili powder (and a little water if the mixture is too thick). Cover and bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes. Stir in beans and season with freshly ground black pepper.
4. Divide the chilli between bowls. Top with cheese and sour cream to serve.
4. Bulgur Salad with Cranberries
Per 1 serving :
258 Cal • 45.6g Carbs (6.3g Fiber) • 7.7g Fat • 5.1g Protein
Scaled to 1 serving
118 g Water
35 g Bulgur
5.2 g Parsley
14 g Mixed Baby Greens
1/4 medium carrot (15 g)
15 g Cranberries
6.8 g Olive oil
8 g Balsamic vinegar
3.8 g Dijon mustard
2.6 g Honey
0.4 g Salt
0.1 g Pepper
Directions are for the original recipe of 4 servings
1 Bring water to a boil. Place the bulgur in boiling water and let it warm up for about fifteen minutes until the bulgur is soft.
2 Chop the parsley, baby greens, and cut the carrots into small cubes, and mix with the bulgur. Add cranberries and mix.
3 In a small bowl, mix the olive oil, balsamic vinegar, mustard, and honey; whisk to combine.
4 Pour over the salad, season with salt and pepper, and toss to combine. Enjoy!
5. Blueberries
Per 1 cup (1 serving):
84 Cal • 21.4g Carbs (3.6g Fiber) • 0.5g Fat • 1.1g Protein
Scaled to 1 cup
148 g Blueberries
Directions are for the original recipe of 1 cup
1. Wash thoroughly and enjoy!
6. Blueberry-Banana Oatmeal
Per 1 bowl (1 serving):
392 Cal • 75.7g Carbs (9.8g Fiber) • 6.6g Fat • 14.8g Protein
Scaled to 1 bowl
244 g Reduced-fat milk
40 g Oatmeal
1/2 medium (7″ to 7-7/8″ long)
Banana (59 g)
148 g Blueberries
Directions are for the original recipe of 1 bowl
1. Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes until tender.
2. Slice the banana and put it in the bowl. Add berries and mix well. Enjoy!
7. Cottage Cheese and Peanut Butter
Per 1 serving :
226 Cal • 8.5g Carbs (0.9g Fiber) • 7.7g Fat • 30.6g Protein
Scaled to 1 serving
11 g Peanut butter
226 g Cottage cheese
Directions are for the original recipe of 1 serving
1. Mix cottage cheese with peanut butter and jam; serve and enjoy
8. Cucumber Salad
Per 1 serving :
53 Cal • 8.9g Carbs (2.0g Fiber) • 0.3g Fat • 1.7g Protein
Scaled to 1 serving
178 g Cucumber
1/2 small onion (35 g)
60 g Vinegar
1 clove, minced Garlic (3 g)
0.8 g Thyme (optional)
Directions are for the original recipe of 2 servings
1. Slice cucumbers about ¼ inch thick and add to a bowl.
2. Thinly slice the onion and add it to the bowl.
3. Add apple cider vinegar, garlic, and fresh thyme to a blender and blend to a smooth consistency.
4. Pour the vinegar mixture over the ingredients in the bowl.
5. Toss and let sit overnight (it’s good right away, but it tastes even better when the ingredients hang out together for a while). Toss a bit before serving.
9. Easy Hard-Boiled Eggs
Per 1 serving :
72 Cal • 0.4g Carbs (0g Fiber) • 4.8g Fat • 6.3g Protein
Scaled to 2 servings
2 large eggs (100 g)
Directions are for the original recipe of 1 serving
1. Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn the stove to high; bring to a boil; turn off the heat and place the pot on a cool burner.
2. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water.
3. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
10. Easy Pan-Fried Lemon Chicken
Per 1 serving :
347 Cal • 1.2g Carbs (0.1g Fiber) • 13.0g Fat • 53.2g Protein
Scaled to 1 serving
1 breast, boneless, and skinless chicken breast (236 g)
15 g Lemon juice
6.8 g Olive oil
1 g Sea Salt
0.3 g Pepper
Directions are for the original recipe of 1 serving
1. Combine all ingredients into a ziplock bag, setting aside a small amount of olive oil for step 4.
2. Flatten chicken breasts with a rolling pin or meat pounder.
3. Optional – Let the chicken marinate for 30 minutes.
4. Heat a skillet over medium-high heat and add oil.
5. Cook chicken 4-5 minutes on each side, or until chicken reaches an internal temperature of 165°F.
6. Let the meat rest 5 minutes before slicing.
11. Easy Sautéed Salmon
Per 1 serving :
364 Cal • 0.1g Carbs (0.0g Fiber) • 23.2g Fat • 36.7g Protein
Scaled to 1 serving
14 g Butter
184 g Atlantic salmon (Fish, wild, raw)
1 dash Salt (0.4 g)
1 dash Pepper (0.1 g)
Directions are for the original recipe of 1 serving
- In a nonstick skillet, melt about 1 tablespoon butter over medium-high heat and cook until the foam subsides and turns deep golden, about 3 minutes.
- Season the let with salt and pepper and add to the pan, skin side up.
- Cook without turning for about 6 minutes, until the sh turns deep brown. Flip the sh and cook to taste, until done; 2 to 4 minutes longer. Enjoy!
12. Eggs & Greens
Per 1 serving :
329 Cal • 4.4g Carbs (1.4g Fiber) • 26.5g Fat • 19.6g Protein
Scaled to 1 serving
70 g Mushrooms
30 g Spinach
3 medium eggs (132 g)
1 dash Salt (0.4 g)
1 dash Pepper (0.1 g)
14 g Coconut oil
Directions are for the original recipe of 1 serving
1. Add half the coconut oil to a skillet heated over medium, sauté mushrooms and spinach until mushrooms are tender, about 5 minutes; remove to a plate.
2. Add the remaining sunflower oil to the skillet. Crack an egg into the pan and cook sunny-side up, about 5 minutes. Add the egg to the vegetables. Add salt and pepper to taste. Enjoy!
13. Guacamole on Toast
Per 1 serving :
203 Cal • 21.9g Carbs (7.6g Fiber) • 11.8g Fat • 5.6g Protein
Scaled to 1 serving
1/2 fruit, without skin and seed, Avocados (68 g)
1 tomato Roma tomatoes (62 g)
15 g Lemon juice
14 g Onions
1 g Fresh cilantro
1 slice regular Multi-grain bread (24 g)
Directions are for the original recipe of 1 serving
1. Mash the avocado and mix with the tomatoes, lemon juice, onion, and cilantro. Smear on the tostada. Enjoy!
14. Lemon Chicken Breast
Per 1 serving :
472 Cal • 2.9g Carbs (0.3g Fiber) • 26.6g Fat • 53.4g Protein
Scaled to 2 servings
45 g Lemon juice
27 g Olive oil
2 cloves, minced Garlic (6 g)
4 half breasts (let) Chicken breast (2 pieces of breast) (472 g)
3 g Salt
1.1 g Pepper
14 g Coconut oil
Directions are for the original recipe of 2 servings
1. Prepare oven to medium-high heat. Marinate in olive oil and lemon, then sprinkle chicken evenly with salt and pepper.
2. Place chicken in a frying pan coated with cooking spray; cook 10-15 minutes on each side or until cooked through and no longer pink. Enjoy!
15. Mushroom Spinach Omelet Recipe
Per 1 serving :
232 Cal • 8.0g Carbs (2.2g Fiber) • 11.8g Fat • 23.6g Protein
Scaled to 1 serving
1 extra large Egg (56 g)
3 large Egg whites (99 g)
5 g Parmesan cheese
7 g Cheddar cheese
1.5 g Salt
0 g Crushed red pepper makes
0.4 g Garlic powder
0.3 g Pepper
2.2 g Olive oil
43 g Mushrooms
19 g Green bell pepper (Chopped)
10 g Onions
30 g Spinach
Directions are for the original recipe of 1 serving
1. In a small bowl, beat the egg and egg whites. Add cheeses, salt, pepper flakes, garlic powder, and pepper; mix well. Set aside.
2. In an 8-inch nonstick skillet over medium heat, sauté the mushrooms, green pepper, and onion in oil for 4-5 minutes or until tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture. As eggs set, lift edges, letting uncooked portion ow underneath.
3. Once done cooking, cut into wedges and serve immediately. Enjoy!
16. Peanut Butter and Banana Toast
Per 1 serving :
155 Cal • 29.6g Carbs (2.7g Fiber) • 3.5g Fat • 3.3g Protein
Scaled to 1 serving
1/2 medium (7″ to 7-7/8″ long) Banana (half banana) (59 g)
5.4 g Peanut butter
0.3 g Cinnamon
2 cakes Rice cakes (18 g)
Directions are for the original recipe of 1 serving
1. Toast bread, top with peanut butter, slice a banana, and a dash of cinnamon. Enjoy!
17. Peanut Butter Banana Toast
Per 1 slice (1 serving):
385 Cal • 51.7g Carbs (6.1g Fiber) • 17.3g Fat • 12.1g Protein
Scaled to 1 slice
1 slice Whole-wheat bread (buy gluten-free bread) (28 g)
1/2 large (8″ to 8-7/8″ long) Banana (68 g)
21 g Honey
32 g Peanut butter
Directions are for the original recipe of 2 slices
- Toast bread to your liking.
- Divide the peanut butter and spread it on toast.
- Drizzle honey over the peanut butter.
- Cut bananas lengthwise and lay them across the peanut butter.
- Heat in the microwave for 10 seconds.
- Enjoy with a glass of milk.
18. Protein Power Oats
Per 1 serving :
305 Cal • 26.3g Carbs (4.7g Fiber) • 10.9g Fat • 29.0g Protein
Scaled to 1 serving
20 g Oatmeal
118 g Water
1 scoop (30g) Whey protein powder (30 g)
1.3 g Cinnamon
1/4 small (6″ to 6-7/8″ long) Banana (25 g)
14 g Walnuts
Directions are for the original recipe of 1 serving
1 Cook oatmeal in the water until tender, about 5-10 minutes (or to preference).
2 Stir in protein powder, adding more liquid if needed.
3 Stir in cinnamon.
4 Top oatmeal with banana and nuts. Enjoy!
19. Skinny Greek Omelet
Per 1 serving :
273 Cal • 7.8g Carbs (2.0g Fiber) • 17.5g Fat • 20.8g Protein
Scaled to 1 serving
4.5 g Olive oil
30 g Onions
1 tomato Roma tomatoes (Chopped) (62 g)
30 g Spinach
2 extra-large eggs (Beaten) (112 g)
1 large Egg white (Beaten) (33 g)
1 dash Salt (0.4 g)
1 dash Pepper (0.1 g)
9.4 g Feta cheese
2.6 g Basil
Directions are for the original recipe of 1 serving
1. Heat a small skillet (6-inch) over medium-low heat. Add the oil, onion, tomato, and spinach and cook for about 2 minutes, until the onions soften and the spinach has wilted. Remove the cooked vegetables from the skillet and reserve them on a plate.
2. Spray the skillet with nonstick cooking spray and pour the beaten eggs, seasoned with salt and black pepper. Allow the egg to set for about 30 seconds. Season with salt and pepper, to taste.
3. Using a rubber spatula, loosen the edges of the egg on all sides, then tilt the skillet upwards slightly. Pull the eggs upwards towards the center of the skillet, allowing the uncooked egg to run down to the exposed skillet walls.
4. Repeat this action until nearly all of the uncooked egg becomes cooked. The egg will take about 2-3 minutes to cook before filling it.
5. While the egg is still slightly uncooked, add the reserved cooked vegetables, Feta cheese, and basil to one side and fold the other side over to cover the filling. Cook for an additional 1 minute to melt the cheese and finish cooking the inside.
6. Slide the omelet out onto a plate and serve immediately.
20. Steamed Broccoli with Tomato
Per 1 serving :
69 Cal • 13.7g Carbs (5.7g Fiber) • 0.8g Fat • 5.3g Protein
Scaled to 1 serving
3/8 lb Broccoli (170 g)
60 g Tomatoes
0.5 g Pepper
Directions are for the original recipe of 4 servings
1. Trim the broccoli into large florets.
2. Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes..
3. Remove the lid for a moment, then cook another 8-10 minutes, partially covered, until the stems are tender-soft.
4. Remove to a platter; season with tomatoes and pepper.
21. Protein Shake
Per 1 serving :
220 Cal • 24.5g Carbs (7.5g Fiber) • 8.5g Fat • 11.2g Protein
Scaled to 1 serving
1 scoop Plant-Based Protein (20 g)
250 grams of Unsweetened Almond Milk
1/2 medium (7″ to 7-7/8″ long) Banana (59 g)
Directions are for the original recipe of 1 serving
1. Combine all ingredients in a blender and pulse until smooth. Sip and Enjoy!
22. Strawberry Banana Protein Shake
Per 1 serving :
257 Cal • 29.8g Carbs (3.7g Fiber) • 4.5g Fat • 25.4g Protein
Scaled to 1 serving
1 scoop (30g) Whey protein powder (30 g)
240 g Almond Coconut Blend Milk
6 large (1-3/8″ dia)
Strawberries (108 g)
1/2 medium (7″ to 7-7/8″ long) Banana (59 g)
Directions are for the original recipe of 1 serving
1 Combine all ingredients in a blender and pulse until smooth. Enjoy!
23. Strawberry Banana Creams
Per 1 serving :
176 Cal • 23.4g Carbs (4.7g Fiber) • 6.4g Fat • 9.4g Protein
Scaled to 1 serving
57 g nonfat Greek yogurt
1/2 small (6″ to 6-7/8″ long) Banana (50 g)
8 medium (1-1/4″ dia) Strawberries (96 g)
12 g Almonds
Directions are for the original recipe of 1 serving
1 Mash the banana in a bowl with a fork, then mix in the yogurt.
2 Using a knife, carve out the middle of each strawberry to create a small “cup” out of the berry.
3 Fill the center of each strawberry with the yogurt mixture and top with the sliced almonds. Serve.
This Diet Plan has I do wish you try out these recipes as well as the diet plan to see the difference
