7-Day High-Protein Meal Plan (1500–1800 Cal) for Busy People

How to use this plan

Pick your calorie lane: 1500 or 1800.
Swap like-for-like proteins/carbs/fats to fit preferences.
Batch-prep 2 proteins + 2 carbs on Day 1 to speed up the week.

Day 1 (example, 1800 kcal)

Breakfast: Scrambled eggs + spinach + feta; toast
Lunch: Turkey burrito bowl (rice, beans, salsa)
Snack: Skyr or Greek yogurt
Dinner: Sheet-pan salmon + potatoes + broccoli

(Repeat structure for Days 2–7 with simple swaps; maintain protein anchor foods.)

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Quick grocery list

Chicken, turkey, salmon/tuna, eggs, Greek yogurt, rice, potatoes, wraps, beans, mixed veg, spinach, olive oil, fruit.

FAQ

Can I do 1500 on rest days, 1800 on training days? Yes—keep protein high; flex carbs with training.
Vegetarian? Swap chicken/turkey with tofu/tempeh/legumes; keep eggs/dairy if suitable.