High-protein meal plan: 7 days of recipes

Seven days of breakfast, lunch, dinner and a snack, every dish with at least 20 g of protein per serving: cook them as they are or add them to your Meal Planner with one tap.

How much protein you need depends on your weight, age and activity. The calculator below gives you an estimate.

A way of eating, not a treatment. If you have a health condition, please talk to your doctor.

28 recipes for 7 days · 20 g+ protein per dish · 45 min at most, Mon–Fri

The week

Daily average: 1,772 kcal, 132 g protein, 115 g carbs, 85 g fat.

One serving each, without drinks. How much you need is individual: take larger or smaller portions.

How the week is built

• Only recipes with our high-protein label, checked against the current nutrition: at least 20 g of protein per serving, and at least 20% of the calories come from protein.
• Every day comes to 1,500 to 2,000 kcal, worked out from the nutrition per serving of the recipes.
• Monday to Friday, 45 minutes or less per dish; at the weekend it can take longer.
• Each type of dish only once: no second omelette, no second curry, no second salad.
• Breakfast, lunch, dinner and the snack come from the matching recipe categories.
• The week stays fixed. If a recipe goes offline, the next matching one takes its place, and the day stays within the range.

Shopping

Ingredients that several recipes of the week share – buy them once:

• Eggs (8 recipes)
• Garlic (6 recipes)
• Onion (5 recipes)
• Honey (4 recipes)
• Spring onions (3 recipes)
• Chicken (3 recipes)
• Cherry tomatoes (3 recipes)
• Pepper (3 recipes)

With “Add ingredients to list” the week goes into your Meal Planner, then you choose what to buy. Amounts are worked out for the number of people you cook for.

Your own high-protein week

The Meal Planner puts together a week of high-protein recipes, with your Shopping List.

Create plan in the app

Frequently asked questions

How much protein does the week give me?

Each dish has at least 20 g of protein per serving, so a day with four dishes has at least 80 g. The exact amount is shown above for each day.

How much protein do I need a day?

The DGE (German Nutrition Society) gives 0.8 g per kilogram of body weight for adults, and 1.0 g from the age of 65. If you do a lot of sport, you often need more. The protein calculator estimates your amount.

How do I get the shopping list?

Tap “Add ingredients to list”: the week goes into your Meal Planner, then you choose what to buy. Amounts are worked out for the number of people you cook for. With an account you have your plan and list in the app too.

Can I swap dishes?

Yes. Pick another recipe from our high-protein recipes, for example a high-protein breakfast or a high-protein dinner. In the Meal Planner you swap a dish with one tap.