This healthy weekly meal plan has 5 days of easy breakfast and dinner recipes made from real, wholesome ingredients and a high protein focus in mind. Grab the free printable shopping list to make meal prep simple and stress-free.
Fifteen weeks. Every single Saturday since January, there’s been a plan waiting for you — and this week’s might be the most flavorful one yet.
If you’re new here, welcome. Every week I put together a free high protein weekly meal plan so you can stop staring into the fridge on a Tuesday night wondering what to make. Real food, simple process, meals your family will actually eat.
Here’s what we’re working with this week.
Definitely save this one… it’s a strong lineup. 💛Or if you want to go back to any of the other weekly meal plans just go here.
What’s On the Menu
Grilled Chimichurri Chicken Thighs Chimichurri is one of those sauces that makes everything taste like you know what you’re doing in the kitchen. Bright, herby, a little garlicky — and it comes together in minutes. Chicken thighs stay juicy on the grill and hold up well for leftovers, which makes this a great Sunday cook that carries you into the week.
Steak Street Tacos These are the tacos that make a regular Tuesday feel like a good night. Simple toppings, bold flavor, done fast. High protein, totally satisfying, and the kind of dinner everyone at the table is excited about.
Croissant Breakfast Casserole with Sausage Breakfast for the week — sorted. Make this once and you’ve got a warm, hearty, protein-packed breakfast ready to go every morning. Croissants make it feel a little indulgent but it’s still doing the work nutritionally. This one is always a crowd-pleaser.
15-Minute Avocado Caprese Chicken Salad Fresh, fast, and filling. This is the lunch that looks like you meal prepped for hours but took you fifteen minutes. Avocado, fresh caprese flavors, and solid protein — it’s the kind of salad that actually keeps you full.
Blueberry Kale Protein Smoothie Don’t let the kale scare you. You genuinely cannot taste it and you’re getting a serious nutrition boost alongside the protein. This one works as a quick breakfast, post-workout option, or afternoon snack when you need something fast.
Why This Weekly Meal Plan Works
Fifteen weeks in, here’s what I know for sure: the weeks you have a plan are just easier. Dinner isn’t a decision you’re making at 5:30pm when you’re tired and everyone is hungry. It’s already handled.
That’s the whole point. A free high protein weekly meal plan, every Saturday, so your week starts with a plan instead of a guess.
Screenshot it, save it, send it to someone who needs it.
Monday
Sweet Potato Hash
This homemade sweet potato hash recipe with crispy bacon, smokey paprika, herbs, and eggs is an easy balanced breakfast.
15 Minute Avocado Caprese Chicken Salad with Balsamic Vinaigrette
15 Minute Avocado Caprese Chicken Salad drizzled with a light Balsamic Vinaigrette. This quick easy dinner recipe is a fan favorite! Seared chicken, fresh mozzarella, tomatoes and creamy avocados topped with shredded basil.
Tuesday
Blueberry Breakfast Cookies
These moist and chewy breakfast cookies are packed with wholesome oats, almond butter, chia seeds, dried blueberries, and more. You won’t find a tastier batch of cookies! They’re perfect to make ahead and take on the go.
Steak Street Tacos
Wednesday
High Protein Blueberry Kale Smoothie Recipe
This quick, easy and healthy protein shake is fruity and delicious! Fuel your body with energy and nutrients by enjoying a High Protein Blueberry Kale Smoothie.
Grilled Chimichurri Chicken
Topped with extra chimichurri, this juicy chimichurri chicken will be your new excuse to fire up the grill this summer. You’ll love it!
Thursday
Crazy Moist Lemon Poppy Seed Gluten-Free Muffins
These lemon poppy seed muffins are gluten-free and the perfect brunch treat! Each bite is extra moist and filled with fresh citrus flavor, especially when you add the 2-ingredient lemon glaze.
Grilled Flank Steak with Avocado Chimichurri
This juicy Grilled Flank Steak with Avocado Chimichurri is an easy recipe that’s full of flavor. It’s ready in less than 20 minutes!
Friday
Croissant Breakfast Casserole with Sausage
This super easy Croissant Breakfast Casserole is the ultimate meal prep breakfast! Filled with ground sausage, sautéed onions, red peppers, cheese, fluffy eggs and flaky croissants for the perfect protein packed bite- just grab and go!
Pan Seared Chilean Sea Bass
This 20-minute fish dinner is incredibly simple to make. Pan searing the sea bass creates the perfect golden brown crust. Then the fish is smothered with rich ghee with added flavors of garlic and lemon.
