Primal Blog

Eating enough protein doesn’t require chicken and broccoli seven days a week.

A little planning can make it much easier to build satisfying, protein-centered meals even when your schedule gets busy.

Here’s a simple seven-day meal plan you can customize to your preferences and nutritional needs.

Monday

Breakfast: Greek yogurt, berries, walnuts and chia seeds
Lunch: Grilled chicken salad with avocado
Dinner: Salmon, roasted potatoes and asparagus

Tuesday

Breakfast: Eggs with sautéed vegetables and avocado
Lunch: Leftover salmon bowl with rice and vegetables
Dinner: Turkey taco bowls with lettuce, salsa, beans and avocado

Wednesday

Breakfast: Protein smoothie with berries and nut butter
Lunch: Turkey taco leftovers
Dinner: Beef stir-fry with mixed vegetables and rice

Thursday

Breakfast: Overnight oats with Greek yogurt and berries
Lunch: Chicken and vegetable bowl
Dinner: Baked chicken, sweet potato and broccoli

Friday

Breakfast: Eggs with fruit and Greek yogurt
Lunch: Tuna and avocado bowl with vegetables
Dinner: Bunless burger, roasted potatoes and salad

Saturday

Breakfast: Protein pancakes with berries
Lunch: Leftover burger bowl
Dinner: Shrimp or chicken fajita bowls with peppers, rice and avocado

Sunday

Breakfast: Vegetable omelet with a side of fruit
Lunch: Chicken salad lettuce wraps
Dinner: Slow-cooker beef or chicken with potatoes and vegetables

Snacks

If you’re hungry between meals, options might include:

• Greek yogurt
• Cottage cheese
• Hard-boiled eggs
• Protein shake
• Turkey roll-ups
• Nuts with fruit
• Tuna with crackers
• Edamame

Make It Easier

You don’t have to meal prep seven completely different days of food.

Cook extra protein and vegetables at dinner and use the leftovers for lunch the next day.

Keep frozen vegetables, eggs, canned tuna, quality protein sources, fruit, rice, and potatoes available so you can assemble meals quickly.

Meal prep should make healthy eating easier—not become another full-time job.

Individual calorie, protein, and nutrient needs vary. Adjust portions and food choices based on your individual needs and guidance from an appropriate healthcare professional.