Weekly Protein Meal Prep for Lifters: 7-Day Guide
This weekly meal prep plan is designed for lifters aiming to hit around 160–180g of protein daily with meal variety, easy prep, and balanced macros. It includes 3 main meals and 2 snacks per day.
🌄 Day 1 (Monday)
Breakfast:
- 3 eggs + 3 egg whites scrambled
- 1 slice whole grain toast with avocado
- 1 scoop whey protein in water
Lunch:
- Grilled chicken breast (6 oz)
- 1 cup brown rice
- Roasted broccoli
Snack:
- Greek yogurt (1 cup)
- 1/4 cup almonds
Dinner:
- Salmon (6 oz)
- Quinoa (1 cup)
- Asparagus
Pre-bed Snack:
- Cottage cheese (1 cup)
🌅 Day 2 (Tuesday)
Breakfast:
- Protein oatmeal (1/2 cup oats + 1 scoop whey)
- 1 banana
Lunch:
- Ground turkey (6 oz)
- Sweet potato (medium)
- Steamed green beans
Snack:
- Protein shake + 1 rice cake with peanut butter
Dinner:
- Grilled sirloin steak (6 oz)
- Brown rice (1 cup)
- Roasted carrots
Pre-bed Snack:
- Casein protein shake
🌇 Day 3 (Wednesday)
Breakfast:
- 3 egg omelet with spinach and feta
- 1 slice Ezekiel bread
- Berries
Lunch:
- Tuna salad with olive oil, mixed greens, cucumbers
- Whole wheat pita
Snack:
- Protein bar
Dinner:
- Baked chicken thighs (6 oz)
- Couscous (1 cup)
- Zucchini stir-fry
Pre-bed Snack:
- Cottage cheese + 1 tbsp chia seeds
🌆 Day 4 (Thursday)
Breakfast:
- Protein smoothie (whey, oats, banana, almond milk)
Lunch:
- Turkey burger (6 oz patty)
- 1 whole grain bun
- Lettuce/tomato
- Sweet potato fries (baked)
Snack:
- Boiled eggs (2) + string cheese
Dinner:
- Tilapia (6 oz)
- Jasmine rice (1 cup)
- Sautéed spinach
Pre-bed Snack:
- Casein shake with cocoa powder
🌈 Day 5 (Friday)
Breakfast:
- Scrambled tofu (or eggs) with bell peppers
- Whole wheat toast
- Apple
Lunch:
- Grilled chicken Caesar salad (no croutons)
- 1 protein wrap with hummus
Snack:
- Greek yogurt + mixed nuts
Dinner:
- Shrimp stir-fry (6 oz)
- Rice noodles
- Mixed veggies
Pre-bed Snack:
- Low-fat milk + casein or cheese stick
🌞 Day 6 (Saturday)
Breakfast:
- Pancakes made with protein powder
- 2 eggs
Lunch:
- Tuna wrap with spinach and avocado
- Carrot sticks
Snack:
- Protein shake
Dinner:
- Lean pork tenderloin (6 oz)
- Mashed cauliflower
- Grilled asparagus
Pre-bed Snack:
- Cottage cheese with cinnamon
🌚 Day 7 (Sunday)
Breakfast:
- Veggie omelet (4 eggs)
- Oats with berries
Lunch:
- Lentil soup with chicken
- Multigrain toast
Snack:
- Edamame + Greek yogurt
Dinner:
- Grilled beef skewers (6 oz)
- Brown rice
- Salad
Pre-bed Snack:
- Protein bar or shake
🌎 Grocery List Highlights:
- Proteins: Chicken breast, ground turkey, eggs, Greek yogurt, salmon, steak, whey/casein protein, cottage cheese
- Carbs: Brown rice, quinoa, oats, sweet potatoes, rice noodles, whole grain bread/wraps
- Fats: Avocados, olive oil, nuts, seeds, cheese
- Veggies: Spinach, broccoli, carrots, zucchini, peppers, asparagus
Weekly Vegan/Vegetarian Protein Meal Prep for Lifters: 7-Day Guide
This weekly plant-based meal prep is tailored for lifters targeting 140–160g of protein daily using a variety of high-protein vegan and vegetarian foods. It includes 3 meals and 2 snacks per day with a focus on balanced macros and whole food ingredients.
🌄 Day 1 (Monday)
Breakfast:
- Tofu scramble (1/2 block tofu) with spinach and bell peppers
- 1 slice whole grain toast with avocado
- Vegan protein shake (1 scoop pea or rice protein in almond milk)
Lunch:
- Lentil patties (2)
- Brown rice (1 cup)
- Roasted broccoli
Snack:
- Soy yogurt (1 cup) + 2 tbsp hemp seeds
Dinner:
- Tempeh stir-fry (6 oz tempeh) with tamari sauce
- Quinoa (1 cup)
- Mixed veggies (zucchini, carrot, bok choy)
Pre-bed Snack:
- Chia pudding with almond milk + berries
🌅 Day 2 (Tuesday)
Breakfast:
- Protein oats (1/2 cup oats + 1 scoop vegan protein powder)
- 1 banana
Lunch:
- Black bean and sweet potato burrito bowl
- Brown rice (1 cup)
- Corn, red onion, avocado, salsa
Snack:
- Hummus + baby carrots and snap peas
- Handful of almonds
Dinner:
- Vegan lentil loaf
- Mashed cauliflower
- Steamed green beans
Pre-bed Snack:
- Soy milk + a scoop of plant-based casein alternative (micellar protein)
🌇 Day 3 (Wednesday)
Breakfast:
- Chia banana pancakes with almond butter drizzle
- 1 cup soy milk
Lunch:
- Chickpea salad sandwich on whole grain bread
- Side of cucumber and tomato salad
Snack:
- Vegan protein bar or shake
Dinner:
- Thai peanut tempeh (6 oz)
- Jasmine rice (1 cup)
- Stir-fried cabbage and carrots
Pre-bed Snack:
- Edamame (1 cup)
- 1 tbsp peanut butter
🌆 Day 4 (Thursday)
Breakfast:
- Vegan smoothie (pea protein, banana, oats, peanut butter, almond milk)
Lunch:
- Vegan chili (beans, lentils, textured soy protein)
- Side of brown rice or cornbread muffin
Snack:
- Trail mix (pumpkin seeds, walnuts, cranberries)
Dinner:
- Grilled seitan steak
- Couscous (1 cup)
- Sautéed spinach with garlic
Pre-bed Snack:
- Vegan yogurt + 1 scoop protein powder mixed in
🌈 Day 5 (Friday)
Breakfast:
- Overnight oats with chia seeds and pea protein powder
- Apple slices with almond butter
Lunch:
- Baked falafel bowl with quinoa, tahini, cucumbers, tomatoes
Snack:
- Roasted chickpeas + soy milk
Dinner:
- Vegan sushi (tofu or tempeh, avocado, veggies)
- Edamame side dish
Pre-bed Snack:
- High-protein cereal + soy or pea milk
🌞 Day 6 (Saturday)
Breakfast:
- Protein waffles (made with chickpea flour and protein powder)
- Maple syrup and berries
Lunch:
- Veggie burger (lentil or black bean)
- Whole grain bun
- Sweet potato fries (baked)
Snack:
- Vegan protein shake + rice cake with sunflower seed butter
Dinner:
- Baked tofu cubes with teriyaki glaze
- Steamed jasmine rice
- Broccoli
Pre-bed Snack:
- Protein-rich soy pudding or cottage-style vegan cheese
🌚 Day 7 (Sunday)
Breakfast:
- Scrambled JUST Egg or mung bean mix
- Oats with flaxseed and berries
Lunch:
- Vegan high-protein soup (lentils, quinoa, kale)
- Whole grain toast
Snack:
- Seitan strips + vegan Greek-style yogurt
Dinner:
- Stuffed bell peppers (quinoa, black beans, nutritional yeast)
- Side salad
Pre-bed Snack:
- Vegan protein bar or blended smoothie bowl
🌿 Grocery List Highlights (Vegan/Vegetarian Edition):
- Protein Sources: Tofu, tempeh, seitan, legumes (chickpeas, lentils, black beans), soy milk, pea/rice protein powder, vegan protein bars, JUST Egg, edamame
- Carbs: Brown rice, quinoa, oats, whole grain bread/wraps, sweet potatoes, couscous
- Fats: Avocado, olive oil, nuts, seeds (hemp, chia, flax), nut butters
- Veggies: Spinach, broccoli, peppers, zucchini, carrots, cabbage, kale, mixed greens, tomatoes
- Extras: Nutritional yeast, tahini, hummus, plant-based yogurt, almond/soy milk
