Sample week · 7 days

1,600 calorie high-protein meal plan

Seven days of meals at 1,600 calories and 120 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,600
Protein a day
120 g
Meals a day
3 and a snack
Recipes
28

Monday

1,594 kcal119 g protein

Tuesday

1,576 kcal119 g protein

Wednesday

1,614 kcal121 g protein

Thursday

1,640 kcal121 g protein

Friday

1,624 kcal117 g protein

Saturday

1,640 kcal117 g protein

Sunday

1,615 kcal118 g protein

Grocery list for the week

Produce

  • Bananas2
  • Corn kernels50 g
  • Cherry tomatoes160 g
  • Romaine lettuce50 g
  • Lime1
  • Pearl onions50 g
  • Mushrooms50 g
  • Garlic6 cloves
  • Raspberries130 g
  • Cucumber350 g
  • Lemons2
  • Parsley10 g
  • ChivesA little
  • Button mushrooms80 g
  • Tomato1
  • Baby spinach80 g
  • Green onions40 g
  • Onion450 g
  • Cayenne pepperA little
  • Pineapple75 g
  • Mint leavesA little
  • Red bell pepper400 g
  • Bell pepper1
  • Carrots150 g
  • DillA little
  • Red pepper flakesA little
  • Cilantro5 g
  • Blueberries10 g

Meat and fish

  • Beef chuck350 g
  • Bacon25 g
  • Chicken thigh boneless skinless300 g
  • Rainbow trout fillets150 g
  • Turkey bacon2 slices
  • Salmon fillet130 g
  • Ground beef 85% lean130 g
  • Chicken breast140 g
  • Smoked salmon40 g
  • Pork loin chops140 g
  • Chicken thighs bone-in skin-on180 g
  • Chicken breast boneless skinless150 g

Dairy and eggs

  • Milk400 ml
  • Greek yogurt plain nonfat130 g
  • Butter10 g
  • Eggs9
  • Plain nonfat greek yogurt10 g
  • Cottage cheese low fat150 g
  • Cheddar cheese30 g
  • Feta cheese25 g
  • Semi-skimmed milk150 ml
  • Cream cheese30 g
  • Plain greek yogurt95 g

Bakery

  • Wheat pita breads1 whole
  • Corn tortillas45 g

Pantry

  • Peanut butter1 tbsp
  • Black beans300 g
  • Brown rice75 g
  • Tomato paste1 tbsp
  • All-purpose flour1 tbsp
  • Beef broth300 ml
  • Rolled oats80 g
  • Chia seeds2 tbsp
  • Wild rice50 g
  • Almonds20 g
  • Light mayonnaiseA little
  • Dijon mustardA little
  • Soba noodles50 g
  • Vegetable broth300 ml
  • Miso paste1 tbsp
  • Dried red lentils50 g
  • Canned diced tomatoes75 g
  • Honey2 tsp
  • White rice150 g
  • Chicken broth300 ml
  • Canned pumpkin puree60 g
  • Quinoa50 g
  • Soy sauce1 tbsp
  • Sesame seeds1 tsp
  • Sugar1 tsp
  • Short-grain white rice60 g
  • Canned tomato sauce150 g
  • Cocoa powder1 tbsp
  • Oyster sauce2 tsp
  • Fish sauceA little
  • Jasmine rice150 g
  • Dark chocolate 70% cacao10 g

Oils and spices

  • Olive oil4 tbsp
  • Chili powder2 tsp
  • Ground cumin2 tsp
  • Smoked paprikaA little
  • Salt1 tsp
  • Sesame oil2 tsp
  • Sea saltA little
  • Chili flakesA little
  • CinnamonA little
  • Paprika1 tsp
  • Ground turmeric1 tsp
  • Black pepper1 tsp
  • Vegetable oil1 tbsp
  • Ground paprikaA little
  • Ground gingerA little
  • Ground corianderA little
  • Ground cinnamonA little
  • Dried oreganoA little
  • Pumpkin pie spiceA little
  • Rice vinegar2 tsp

Frozen

  • Frozen edamame in pods100 g
  • Frozen peas60 g

Other

  • Whey protein powder50 g
  • Textured vegetable protein40 g
  • Red wine90 ml
  • Bay1 leaf
  • Soy protein powder25 g
  • Unsweetened soymilk200 ml
  • Ground cardamomA little
  • Orzo50 g
  • Vanilla protein powder20 g
  • Maple syrup2 tsp
  • Pecans10 g
  • Dark ale85 ml
  • Edamame150 g
  • Firm tofu250 g
  • Tofu150 g
  • Kimchi85 g
  • Dried apricots25 g
  • Cashews20 g
  • Scallions10 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
1,600 calories, other kinds
All sample meal plans

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