This healthy high protein meal plan includes balanced homemade meals designed to keep you full and satisfied while supporting weight loss goals. Perfect for calorie deficit eating, meal prep, and simple healthy recipes.
Breakfast
Protein Oatmeal with Berries
Ingredients :
- 50 g oats (½ cup)
- 200 ml milk (¾ cup)
- 150 g Greek yogurt (½ cup)
- 50 g blueberries (⅓ cup)
- 10 g chia seeds (1 tbsp)
- 1 tsp honey
Instructions :
- Cook oats with milk until creamy.
- Transfer to a bowl.
- Add Greek yogurt on top.
- Top with blueberries and chia seeds.
- Drizzle with honey before serving.
Nutrition :
- Calories: ~360 kcal
- Protein: ~29 g
- Carbs: ~38 g
- Fat: ~10 g
Lunch
Chicken Avocado Wrap Bowl
Ingredients :
- 150 g grilled chicken breast
- 1 small whole wheat tortilla
- 60 g avocado
- 80 g lettuce (2 cups)
- 80 g tomatoes (½ cup)
- 30 g Greek yogurt (2 tbsp)
- Salt, paprika, black pepper
Instructions :
- Slice the grilled chicken breast.
- Cut tortilla into strips and lightly toast.
- Add lettuce and tomatoes to a bowl.
- Top with chicken, avocado, and tortilla strips.
- Add Greek yogurt and season before serving.
Nutrition :
- Calories: ~470 kcal
- Protein: ~42 g
- Carbs: ~28 g
- Fat: ~21 g
Afternoon Snack
Cottage Cheese Apple Bowl
Ingredients :
- 200 g cottage cheese (¾ cup)
- ½ apple
- 15 g walnuts (1 tbsp)
- Cinnamon
Instructions :
- Add cottage cheese to a bowl.
- Slice the apple into small pieces.
- Top with walnuts and cinnamon.
- Serve fresh.
Nutrition :
- Calories: ~240 kcal
- Protein: ~22 g
- Carbs: ~16 g
- Fat: ~10 g
Dinner
Lemon Garlic Chicken with Green Beans
Ingredients :
- 150 g chicken breast
- 150 g green beans (1½ cups)
- 1 garlic clove
- 1 tsp olive oil
- Lemon juice
- Salt and black pepper
Instructions :
- Season chicken with salt, pepper, garlic, and lemon juice.
- Cook chicken in a skillet until golden.
- Add green beans and cook for 5–6 minutes.
- Serve warm with extra lemon juice if desired.
Nutrition :
- Calories: ~410 kcal
- Protein: ~41 g
- Carbs: ~14 g
- Fat: ~18 g
Total Daily Nutrition
- Calories: ~1480 kcal
- Protein: ~134 g
- Carbs: ~96 g
- Fat: ~59 g
Tips :
- Use low-fat cottage cheese and Greek yogurt for even more protein.
- Meal prep grilled chicken ahead of time for faster lunches.
- Add extra vegetables for more volume and fiber.
- Swap blueberries with raspberries or strawberries.
- Use fresh lemon juice for the best flavor.
More Healthy Lunch Ideas 🥗
Enjoyed this recipe? Try my low calorie grilled chicken pasta salad for a delicious and high protein meal:
Healthy Grilled Chicken Pasta Salad