Here’s a high-protein meal plan for a day that is easy, tasty, and family-friendly. Each meal and snack includes different protein options to keep it varied and enjoyable for everyone.

Breakfast: Egg Muffins with Turkey Sausage and Spinach
Ingredients (for 4 servings):

8 large eggs
1/2 cup milk (any type)
1 cup cooked turkey sausage, crumbled (or diced ham or cooked bacon)
1 cup fresh spinach, chopped
1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
Salt and pepper to taste
Cooking spray
Instructions:

Preheat your oven to 350°F (175°C). Spray a muffin tin with cooking spray.
In a large bowl, whisk together the eggs, milk, salt, and pepper.
Divide the turkey sausage and spinach evenly among the muffin cups.
Pour the egg mixture over the sausage and spinach, filling each cup about 3/4 full. Sprinkle cheese on top.
Bake for 20-25 minutes, or until the egg muffins are set and slightly golden.
Let cool before removing from the muffin tin. These can be stored in the fridge for up to 4 days and reheated in the microwave.
Snack 1: Greek Yogurt with Mixed Nuts and Berries
Ingredients (for 4 servings):

4 cups plain Greek yogurt (or a dairy-free alternative)
1 cup mixed berries (blueberries, raspberries, strawberries)
1/2 cup mixed nuts (almonds, walnuts, pecans)
4 tablespoons honey or maple syrup (optional)
Instructions:

Divide the Greek yogurt into 4 containers.
Top each with mixed berries, nuts, and a drizzle of honey or maple syrup if desired.
Store in the fridge until ready to eat.
Lunch: Chicken and Quinoa Buddha Bowls
Ingredients (for 4 servings):

2 cups cooked quinoa
2 cooked chicken breasts, sliced (or tofu for a vegetarian option)
1 cup chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, sliced
1 avocado, sliced
1/4 cup hummus
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Fresh parsley or cilantro for garnish
Instructions:

Prepare the Bowls: Divide the cooked quinoa among 4 meal prep containers.
Add Protein: Top with sliced chicken or tofu and chickpeas.
Add Vegetables: Arrange the cherry tomatoes, cucumber, and avocado slices on top.
Dress: Drizzle with olive oil and lemon juice. Season with salt and pepper.
Add a Dollop: Add a spoonful of hummus to each bowl.
Garnish: Sprinkle with fresh parsley or cilantro. Store in the fridge for up to 3 days.
Snack 2: Protein Smoothie with Peanut Butter and Banana
Ingredients (for 4 servings):

4 cups milk (or a dairy-free alternative)
4 scoops vanilla or chocolate protein powder
4 bananas
4 tablespoons peanut butter (or almond butter)
2 cups spinach (optional)
1/4 cup chia seeds (optional)
Ice cubes as needed
Instructions:

Combine all ingredients in a blender and blend until smooth.
Divide into 4 containers or bottles. These can be stored in the fridge for up to 2 days or frozen and thawed as needed.
Dinner: Baked Lemon Garlic Salmon with Sweet Potatoes and Asparagus
Ingredients (for 4 servings):

4 salmon fillets (or chicken breasts)
2 large sweet potatoes, cut into wedges
1 bunch of asparagus, trimmed
2 tablespoons olive oil
3 cloves garlic, minced
Juice of 1 lemon
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:

Preheat the Oven: Preheat your oven to 400°F (200°C).
Prepare the Vegetables: Place the sweet potato wedges and asparagus on a baking sheet. Drizzle with olive oil and season with salt, pepper, and half of the minced garlic.
Prepare the Salmon (or Chicken): Place the salmon fillets on another baking sheet. Drizzle with olive oil, lemon juice, and season with salt, pepper, oregano, and the remaining garlic.
Bake: Bake the sweet potatoes and salmon for about 15-20 minutes. The asparagus should be added to the oven for the last 10 minutes. Cook until the salmon is flaky and the vegetables are tender.
Serve: Divide into 4 meal prep containers and store in the fridge for up to 3 days.
This meal plan offers a variety of protein sources to keep meals interesting and caters to different dietary preferences. It’s balanced, nutritious, and designed to keep you full and energized throughout the day!