Protein Diet Meal Plan – One Week Sample from My Kitchen

Making a meal plan for a healthy protein diet can seem like a daunting task.  It doesn’t have to be. Keep It Simple by sticking to healthy, fresh foods and whole grains you can make a protein meal plan that meets your macros!

I am a creature of routine and therefore I simply stick to a few basic meals that I like to eat, are easy to make, and easy to buy.

So I decided to share with you a sample protein meal plan from my kitchen using natural foods.
For purposes of trying to gain an accurate estimate of nutrients this meal plan was completed on MyFitnessPal and isn’t 100% accurate since I used information from their database. Note that I did not include all cooking ingredients, like oils. Personally I use a few simple spices and olive oil.

Notice that I do eat out twice per week.  I am not going to fool you, so sample eating out meals are included!

Day 1


Oats, 0.25 cup
Flax Seed – Flax Seeds, 1 tbsp.
Blueberries, 0.5 cup


Turkey – Turkey Lunchmeat, 2 oz
Archer Farms – Sundried Tomato Viniagarette Dressing,
Tomato, 0.5 medium
Vegetables – Spinach,
Crumbled Feta Cheese, 0.25 cup (28g)
Dannon – Dannon Nonfat Greek Yogurt,


Grilled chicken – Chicken,
Broccoli – Broccoli Cuts, 1 cup
Wheat roll – Roll, 1 roll


Banana – Bananas, 1 Medium
Peanut Butter Ball – Peanut Butter, Oatmeal, Honey, Chocolate Chip, 2 Ball

Click on the PDF below for the whole week!


If you find this helpful, check back to this blog.  A new sample natural meal plan with different varieties in food options will be coming out soon!

Looking for new recipes to cook your healthy foods, check out my board on pinterest


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