🥗 What I Eat in a Week: High Protein Meals to Build Lean Muscle 💪

 

Easy Home Recipes & Meal Ideas

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🏋️‍♂️ Why High Protein?

Building lean muscle requires adequate protein intake to support muscle repair and growth. Combined with balanced carbs and healthy fats, you get fuel for workouts and faster recovery.

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📅 Sample High-Protein Meal Plan (7 Days)

Day 1: Power Start

Breakfast: Greek Yogurt Bowl with Chia Seeds, Almond Butter & Berries
Lunch: Grilled Chicken Breast + Quinoa + Steamed Broccoli
Dinner: Salmon Fillet + Sweet Potato Wedges + Spinach Salad
Snacks: Hard-Boiled Eggs + Protein Shake

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Day 2: Easy & Flavorful

Breakfast: Scrambled Eggs with Spinach & Whole Grain Toast
Lunch: Tuna Salad Wrap (with Greek Yogurt Dressing)
Dinner: Turkey Meatballs + Zucchini Noodles + Tomato Sauce
Snacks: Cottage Cheese with Pineapple + Almonds

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Day 3: Protein Powerhouse

Breakfast: Protein Pancakes (Oats, Egg Whites, Banana) + Peanut Butter
Lunch: Beef Stir Fry + Brown Rice + Mixed Veggies
Dinner: Grilled Shrimp Tacos with Cabbage Slaw & Avocado
Snacks: Edamame + Greek Yogurt + Protein Bar

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Day 4: Quick & Easy Prep

Breakfast: Overnight Oats with Protein Powder, Chia Seeds & Blueberries
Lunch: Chicken & Veggie Sheet Pan Meal (Brussels Sprouts, Carrots, Potatoes)
Dinner: Seared Tofu + Quinoa Salad + Tahini Dressing
Snacks: Rice Cakes with Cottage Cheese + Turkey Slices

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Day 5: High-Protein Comfort Food

Breakfast: Protein Smoothie (Spinach, Banana, Peanut Butter, Whey Protein)
Lunch: Grilled Chicken Caesar Salad (with Greek Yogurt Dressing)
Dinner: Lean Beef Burger (Lettuce Bun) + Sweet Potato Fries
Snacks: Greek Yogurt + Walnuts

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Day 6: Flavor Boost Day

Breakfast: Egg & Avocado Toast with Smoked Salmon
Lunch: Teriyaki Chicken Bowl (Chicken Breast, Brown Rice, Broccoli)
Dinner: Baked Cod + Roasted Veggies + Quinoa
Snacks: Cottage Cheese + Pineapple + Almonds

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Day 7: Meal Prep Vibes

Breakfast: Turkey Sausage & Veggie Egg Muffins
Lunch: High Protein Pasta with Chicken & Spinach Pesto
Dinner: Grilled Steak + Roasted Sweet Potatoes + Asparagus
Snacks: Protein Shake + Hard-Boiled Eggs

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🍳 Easy High-Protein Snack Ideas

• Greek yogurt with chia seeds & honey
• Cottage cheese with walnuts & berries
• Boiled eggs
• Edamame
• Protein shakes

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💡 Pro Tips for Lean Muscle Gain

✅ Meal Prep on Sundays to stay on track
✅ Aim for 1.2-2g of protein per kg of body weight
✅ Balance your plate: Protein + Fiber + Healthy Fats
✅ Stay hydrated—water supports muscle recovery
✅ Don’t skip rest days—muscles need time to repair & grow

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Want me to create a printable meal plan or full grocery list? Let me know! 🛒🔥

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