Your High-Protein Meal Plan — Week of August 22

Hiii there, my friend!! Each week, I share a weekly meal INSPO plan to help you reach your nutrition goals without the mental load of WhAt Sh0ULd I 3At?!

A minimum of 100g of protein a day — and if you want more, just bump up the protein serving in any recipe. Every day also clears at least 35g of fiber, the recommended daily target for women. That protein + fiber combo is the whole game: it keeps you full and fueled between meals, which means steadier energy, fewer afternoon crashes, less mindless snacking, and better body composition over time.

You don’t need a brand-new breakfast every single day. This week rotates 3 staple breakfasts and 2 staple lunches, plus 3 leftover lunches that come straight from a dinner you already cooked. Saturday’s Greek chicken becomes Monday’s rice bowl, Sunday’s turkey larb becomes Thursday’s lunch, and Tuesday’s shawarma chicken becomes Wednesday’s wrap. Cook once, eat twice. Less waste, more consistency — the stuff that actually moves the needle.

Every day here lands between roughly 1,800 and 1,950 calories — enough to actually fuel a body that’s carrying kids, lifting, working, and living (but even then, this might be too low for many). If you’re eating in a deficit right now, don’t cut meals and don’t touch the protein. Scroll to the Dial it down section instead — three levels of small, specific swaps that pull 150–250 calories at a time and leave your protein and fiber floors completely intact. And if your caloric needs are higher, scale up! If you aren’t sure what your caloric needs are, click here.

Every amount is one adult serving. All meat, poultry, and shrimp are listed as cooked weight — what actually lands on your plate. The grocery list gives the raw amount to buy, since meat shrinks ~25% as it cooks. Nothing here repeats last week, and no day shares a base between lunch and dinner. All macros calculated from USDA reference values for the exact portions listed — not estimates.

★ = staple ♻ = leftover