High-Protein Meal Plan
Seven days, 130–150g protein daily from real food
A weekly high-protein meal plan built around cottage cheese, lentils, chicken, and fish. Sixteen recipes, batch-prepped smartly across 7 days — steady protein without spending every evening in the kitchen.
- kcal
- 1718
- g protein
- 137 g
- g carbs
- 105 g
- g fat
- 87 g
- Prep once: Chia & Cottage Cheese Flatbreads (No Flour, High Protein) (6 servings across 3 days)
- Prep once: Cottage Cheese Energy Balls (11 servings across 3 days)
- Prep once: High-Protein Zucchini Pizza with Chicken & Mozzarella (5 servings across 2 days)
- Prep once: Savory Lentil Muffins with 3 Cheeses (No Flour, No Yeast) (4 servings across 2 days)
- Prep once: Lentil Flatbread with Greek Yogurt & Chia (No Flour) (4 servings across 2 days)
- Prep once: Chia & Cottage Cheese Flatbreads (No Flour, High Protein) (4 servings across 2 days)
- Prep once: Cottage Cheese Chocolate Lava Cake (4 servings across 2 days)
Meal Plans
MondayBatch & Build1619 kcal · 138g g protein · 89g g carbs · 82g g fat
Monday sets the pace. Chia and cottage cheese flatbreads go into the oven for a three-day run, and the cottage cheese energy balls batch covers your snacks through Friday.
Chia & Cottage Cheese Flatbreads (No Flour, High Protein)
246 kcal · 35g g protein · 6g g carbs · 9g g fat
5-Minute High-Protein Chicken Walnut Salad (No Mayo)
250 kcal · 24g g protein · 5g g carbs · 15g g fat
High-Protein Flourless Burger with Cottage Cheese Buns
603 kcal · 47g g protein · 18g g carbs · 38g g fat
Cottage Cheese Energy Balls
520 kcal · 32g g protein · 60g g carbs · 20g g fat
TuesdayProtein Stack1736 kcal · 134g g protein · 89g g carbs · 98g g fat
Tuesday's flatbreads are already done from Monday. Zucchini pizza with chicken and mozzarella for lunch, baked pollock for dinner — 134g protein by end of day.
Chia & Cottage Cheese Flatbreads (No Flour, High Protein)
246 kcal · 35g g protein · 6g g carbs · 9g g fat
High-Protein Zucchini Pizza with Chicken & Mozzarella
314 kcal · 22g g protein · 15g g carbs · 20g g fat
Baked Pollock with Carrot Sour-Cream Sauce
522 kcal · 40g g protein · 13g g carbs · 34g g fat
Savory Lentil Muffins with 3 Cheeses (No Flour, No Yeast)
654 kcal · 37g g protein · 55g g carbs · 35g g fat
WednesdayMidweek Fresh1717 kcal · 142g g protein · 122g g carbs · 78g g fat
Midweek brings a lentil flatbread lunch — earthy, filling, and different enough from Tuesday to feel fresh. German chicken salad for dinner rounds the day off cleanly.
Chia & Cottage Cheese Flatbreads (No Flour, High Protein)
246 kcal · 35g g protein · 6g g carbs · 9g g fat
Lentil Flatbread with Greek Yogurt & Chia (No Flour)
568 kcal · 46g g protein · 52g g carbs · 21g g fat
High-Protein German Chicken Mandarin Salad (No Mayo)
249 kcal · 24g g protein · 9g g carbs · 13g g fat
Savory Lentil Muffins with 3 Cheeses (No Flour, No Yeast)
654 kcal · 37g g protein · 55g g carbs · 35g g fat
ThursdayNew Base Day1815 kcal · 107g g protein · 119g g carbs · 112g g fat
Thursday switches up breakfast with almond hazelnut bagels — no flour, honest ingredients. Zucchini pizza returns for lunch with an extra serving, keeping the numbers solid.
High-Protein Almond Hazelnut Bagels (No Flour)
467 kcal · 20g g protein · 21g g carbs · 37g g fat
High-Protein Zucchini Pizza with Chicken & Mozzarella
471 kcal · 34g g protein · 23g g carbs · 29g g fat
4-Seed Pizza Bases with Salmon or Blue Cheese (Keto)
357 kcal · 21g g protein · 15g g carbs · 26g g fat
Cottage Cheese Energy Balls
520 kcal · 32g g protein · 60g g carbs · 20g g fat
FridayPeak Protein Friday1846 kcal · 149g g protein · 125g g carbs · 88g g fat
Friday's highest-protein day — 149g. Cottage cheese flatbread, lentil flatbread lunch, and salmon spinach pancakes for dinner. The energy balls batch carries the snack again.
No-Flour Cottage Cheese Flatbread
420 kcal · 56g g protein · 12g g carbs · 16g g fat
Lentil Flatbread with Greek Yogurt & Chia (No Flour)
568 kcal · 46g g protein · 52g g carbs · 21g g fat
High-Protein Spinach Pancakes with Avocado & Salmon
468 kcal · 23g g protein · 16g g carbs · 36g g fat
Cottage Cheese Energy Balls
390 kcal · 24g g protein · 45g g carbs · 15g g fat
SaturdaySlow Cook Saturday1702 kcal · 150g g protein · 112g g carbs · 74g g fat
Saturday allows a longer dinner. A cottage cheese pizza crust — properly baked, worth the time. Tuna lentil patties with avocado sauce for lunch feel like proper weekend cooking.
Chia & Cottage Cheese Flatbreads (No Flour, High Protein)
246 kcal · 35g g protein · 6g g carbs · 9g g fat
Tuna Lentil Spinach Patties with Avocado Sauce
576 kcal · 31g g protein · 54g g carbs · 29g g fat
No-Flour Cottage Cheese Pizza Crust
390 kcal · 48g g protein · 8g g carbs · 18g g fat
Cottage Cheese Chocolate Lava Cake
490 kcal · 36g g protein · 44g g carbs · 18g g fat
SundayStrong Finish Sunday1588 kcal · 142g g protein · 77g g carbs · 78g g fat
Sunday wraps the week with familiar comfort. The cottage cheese flatbreads return for a final breakfast, and a high-protein burger with cottage cheese buns closes the cycle in style.
Chia & Cottage Cheese Flatbreads (No Flour, High Protein)
246 kcal · 35g g protein · 6g g carbs · 9g g fat
High-Protein German Chicken Mandarin Salad (No Mayo)
249 kcal · 24g g protein · 9g g carbs · 13g g fat
High-Protein Flourless Burger with Cottage Cheese Buns
603 kcal · 47g g protein · 18g g carbs · 38g g fat
Cottage Cheese Chocolate Lava Cake
490 kcal · 36g g protein · 44g g carbs · 18g g fat