Simple, healthy meals using real food — designed for busy people who want results.
Eating high-protein meals is one of the most effective and sustainable ways to lose weight while preserving (or building) muscle mass. Protein keeps you full for longer, stabilizes blood sugar, prevents cravings, and increases calorie burn through digestion. When you combine it with balanced carbs, healthy fats, and fresh vegetables, you create meals that taste good and feel good, without extreme restrictions or complicated cooking.
This 7-day high-protein diet plan uses clean, delicious recipes from Mellow Dishes. All meals are easy to prepare, meal-prep friendly, and designed to help you maintain energy throughout the day while supporting fat-loss and strength goals. Whether you’re an athlete, working on body recomposition, or simply trying to eat healthier, this plan gives structure without stress.
Each day below includes breakfast, lunch, dinner, and an optional snack, with internal links to recipes you can make immediately. Feel free to mix and match based on your schedule — the power of this plan is consistency, not perfection.
Day 1
Start your first day with meals that feel comforting but light, focusing on protein and real ingredients. Breakfast is quick enough for busy mornings, lunch is fresh and satisfying, and dinner delivers cozy flavor without heaviness.
Breakfast:Try the creamy, protein-packed Overnight Oats with Cottage Cheese. It takes only five minutes to prep and keeps you full for hours thanks to slow-digesting protein and whole-grain oats.
Lunch: For something fresh and vibrant, enjoy the Chickpea Feta Avocado Salad — crunchy, tangy, and nourishing with healthy fats from avocado.
Dinner: End the day with a cozy bowl of Turkey Meatball Bake with Hidden Veggies, a high-protein comfort meal baked in rich sauce and loaded with vegetables.
Day 2
Day two focuses on clean ingredients and flavor depth while staying simple enough for weeknights.
Breakfast: A simple, refreshing Protein Smoothie blends berries, Greek yogurt, and protein for an energizing start.
Lunch: The Quinoa Chickpea Salad brings great texture and long-lasting fullness — perfect to prep ahead.
Dinner: For an easy skillet dinner, try Garlic Butter Lemon Chicken Orzo. Bright, buttery, and ready in under 30 minutes.
Day 3
A day built around colorful vegetables and bold seasoning.
Breakfast: Wake up with a high-protein Cottage Cheese Bagel — fluffy, chewy, and made with just a few ingredients.
Lunch: Sweet and savory Peach Avocado Salad offers an unexpected flavor combo that tastes like sunshine.
Dinner: Warm up with Spicy Jalapeño Popper Chicken Soup — creamy, comforting, and perfectly spicy.
Day 4
Balanced meals that focus on clean proteins and heart-healthy fats.
Breakfast: Blend the creamy Berry Cottage Cheese Smoothie for a refreshing morning boost.
Lunch: Enjoy the crunchy and lightly sweet German Carrot Apple Salad — simple and energizing.
Dinner: For a nourishing plate that works well for meal prep, serve Grilled Chicken & Sweet Potato Bowl loaded with veggies and color.
Day 5
A cozy day full of meals that warm and restore energy.
Breakfast: Try Egg & Veggie Muffin Cups — portable, protein-steady, and perfect for busy mornings.
Lunch: Refresh with Creamy Cucumber Salad — cool, creamy, and a great pairing to any protein snack.
Dinner: Settle into the creamy flavor of Creamy Cajun Chicken Pasta — bold, smoky, and deeply satisfying.
Day 6
Fuel your weekend with meals that feel rich while staying nutritious.
Breakfast: Start with the cozy, sweet-spiced Blueberry Cream Cheese Danish Bars with protein from cream cheese and eggs.
Lunch: A perfect weekend dish, the Fruit Salad with Peaches is hydrating and refreshing.
Dinner: For easy cleanup and amazing flavor, bake the Roasted Chicken Veggie Sheet Pan, balanced, high-protein, and colorful.
Day 7
A restful Sunday, slow meals, cozy flavors, and comfort without guilt.
Breakfast, Enjoy Breakfast Quesadillas — high protein and meal-prep friendly.
Lunch, A comforting classic bowl of Chicken Noodle Soup nourishes deeply and supports recovery days.
Dinner, Finish strong with Black Pepper Chicken — bold, savory, slightly spicy, and better than takeout.
