High Protein Meal Plan

Weekly Fuel

6 days of high-protein, clean eating. Simple recipes, big portions, zero compromise on taste.

180g
Protein / Day
6
Days
2
People
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🫙

Every morning skyr bowl: top with blueberries + raspberries + strawberries + pumpkin seeds + a drizzle of honey

☀️ Every Morning Routine

1

Olivier's Ginger Shot

Blend: ginger + turmeric + black pepper + lemon. Strain and serve cold.

2

Nikos' Orange Juice

3-4 fresh oranges, freshly squeezed

3

Breakfast + Lunch

Prepare fresh, serve immediately

4

Dinner Prep

Cook and store in fridge containers

The Menu

6 Days of Gains

Each meal optimized for protein, taste, and simplicity.

Monday

🔴

☀️ Breakfast

Eggs, Bacon & Guacamole

  • 3 fried eggs (runny yolk)
  • 4 slices grilled bacon
  • Homemade guacamole
  • 150g skyr + blueberries + pumpkin seeds
  • 1 slice whole wheat bread

🕐 Lunch

Pan-Seared Salmon

  • Salmon fillet (250g/person)
  • Basmati rice (150g dry/person)
  • Mushrooms sautéed with garlic & parsley
Pink center

🌙 Dinner

Homemade Beef Lasagna

  • Ground beef + tomato sauce + béchamel
  • Layered with pasta sheets
⚡ Reheat 4-5min microwave

Tuesday

🟠

☀️ Breakfast

Smoked Salmon & Eggs

  • 2 scrambled eggs
  • Smoked salmon (100g/person)
  • 150g skyr + raspberries + pumpkin seeds
  • Homemade granola

🕐 Lunch

Ribeye Steak

  • Ribeye (300g/person)
  • Oven-baked sweet potato fries
  • Garlic mushrooms + onions
RARE — 2-3min/side

🌙 Dinner

Salmon en Papillote

  • Salmon (250g/person)
  • Lemon + herbs + garlic wrapped in foil
  • Basmati rice — Oven 180°C, 15min
⚡ Reheat 3min microwave

Wednesday

🟡

☀️ Breakfast

Protein Pancakes & Bacon

  • Protein pancakes (3 pieces) + cheddar
  • Maple syrup + 4 slices bacon
  • 150g skyr + strawberries + pumpkin seeds

🕐 Lunch

Beef Wok

  • Beef strips (250g/person)
  • Soy sauce + garlic + ginger
  • Bell peppers + mushrooms
  • Basmati rice
Seared, not overcooked

🌙 Dinner

Beef Meatballs

  • Beef meatballs (300g/person)
  • Tomato sauce + onion + garlic + bell peppers
  • Basmati rice
⚡ Reheat 3-4min microwave

Thursday

🟢

☀️ Breakfast

Cheddar Omelette & Guacamole

  • 4-egg omelette (mushrooms + cheddar)
  • Homemade guacamole
  • 1 slice whole wheat bread
  • 150g skyr + blueberries + pumpkin seeds

🕐 Lunch

Turkey Breast

  • Turkey breast (300g/person)
  • Whole wheat pasta
  • Creamy mushroom & cheddar sauce
Fully cooked

🌙 Dinner

Teriyaki Chicken Bowl

  • Chicken breast (300g/person)
  • Teriyaki sauce + basmati rice
  • Caramelized onions + mushrooms + bell peppers
⚡ Reheat 3min microwave

Friday

🔵

☀️ Breakfast

Protein Pancakes — Nikos' Fav 🥞

  • Protein pancakes (3 pieces)
  • 4 slices bacon
  • 150g skyr + raspberries + pumpkin seeds + maple syrup

🕐 Lunch

Garlic Prawns Pasta

  • Prawns (300g/person)
  • Fresh tagliatelle
  • Olive oil + garlic + parsley
2-3min only

🌙 Dinner

Shepherd's Pie

  • Ground beef (300g/person)
  • Onions + garlic + bell peppers
  • Topped with creamy mashed potatoes
⚡ Reheat 4-5min microwave

Saturday

🍗

☀️ Breakfast

Guac Toast & Smoked Salmon

  • Guacamole toast + smoked salmon (100g/person)
  • 3 fried eggs (runny yolk)
  • 200g skyr + strawberries + blueberries + pumpkin seeds + honey

🕐 Lunch

Herb-Crusted Cod

  • Cod fillet (250g/person)
  • Herb crust — Oven 180°C, 15-18min
  • Sweet potato mash
Oven 180°C — 15-18min

🌙 Dinner

🍗 Whole Roasted Chicken

  • Whole chicken stuffed with garlic + onion + herbs
  • Surrounded by bell peppers + mushrooms + onions
  • Roasted potatoes alongside
  • Oven 180°C — 1h15 to 1h30
Oven 180°C — 1h15 to 1h30

🥞 Weekend Snack

Homemade Crêpes

  • Classic French crêpes with honey, jam or fresh fruits
  • See recipe in the cooking guide below ↓
See recipe below

Cooking Guide

How to Cook It Right

The doneness matters. Here's the cheat sheet.

🥩

Red Meat

Beef, ribeye, flank — RARE Very hot pan, 2-3 min per side MAX.

🍳

Fried Eggs

RUNNY YOLK Medium heat. Do not overcook. Yolk stays soft.

🐟

Salmon

PINK CENTER Don't overcook. Slightly translucent inside.

🐟

Cod / White Fish

OVEN 180°C 15-18min. Flakes easily when done.

🍗

Chicken & Turkey

FULLY COOKED No pink inside. Juices run clear.

🦐

Shrimp & Prawns

2-3 MIN MAX Don't overcook or they get rubbery.

🥑 Guacamole Recipe

⚠️ Only make when avocados are fully ripe (soft to the touch)!

1 Cut avocado in half, scoop flesh
2 Mash with a fork — keep some texture
3 Add fresh lime juice (half a lime)
4 Add salt to taste
5 Optional: chili flakes + minced garlic
✓ Serve immediately — goes brown quickly!

🍗 Whole Roasted Chicken — Saturday Dinner

Ingredients: 1 whole chicken (1.5-2kg) • 1 head garlic • 2 onions • 2 bell peppers • 200g mushrooms • olive oil • salt & pepper • thyme, rosemary

1 Preheat oven to 180°C
2 Rub chicken with olive oil, salt, pepper + herbs
3 Stuff inside with half garlic head + 1 quartered onion
4 Place in dish, surround with onions, peppers, mushrooms + olive oil
5 Roast at 180°C for 1h15 to 1h30
6 Pierce the thigh — juices MUST run clear, not pink
7 Let rest 10 minutes before carving
⚠️ If juices are pink, cook 15 more minutes and check again

🥞 Crêpes Recipe — Weekend Snack

Ingredients for ~12 crêpes: 250g flour • 3 eggs • 500ml whole milk • 20g melted butter • 1 pinch salt • 1 tsp vanilla (optional)

1 Put flour in a bowl, make a well in the center
2 Add eggs + salt, mix with a whisk
3 Gradually pour in milk while whisking (no lumps!)
4 Add melted butter, mix well
5 Rest batter 30 min in fridge — important!
6 Heat pan medium-high with a little butter
7 Pour small ladle, swirl thin, cook 1-2min
8 Flip, cook 30 sec more. Serve with honey or jam
💡 The first crêpe is always the test one — totally normal if it's not perfect!

Shopping List

What to Buy

Everything you need for the week. 2 people, 6 days.

🥩 Meat & Fish
Fresh salmon fillets1.2kg
Ribeye steak600g
Beef strips (for wok)500g
Ground beef (15% fat)2.2kg
Chicken breast1.2kg
Turkey breast600g
Whole chicken1 × 1.5-2kg
Cod fillets500g
Raw prawns (peeled)600g
Smoked salmon400g
Bacon (sliced)2 packs
🥚 Eggs & Dairy
Eggs36 (3 boxes)
Plain skyr2kg
Cheddar (block)400g
Whole milk1.5L
Butter300g
Heavy cream400ml
Parmesan100g
🍚 Carbs & Grains
Basmati rice1.5kg
Whole wheat pasta1kg
Lasagna sheets1 pack
Fresh tagliatelle500g
Whole wheat bread1 loaf
Plain flour (crêpes)250g
Rolled oats500g
Sweet potatoes2kg
Potatoes2kg
🥑 Fruits & Vegetables
Ripe avocados8
White mushrooms1.5kg
Onions1.5kg
Garlic (heads)5
Bell peppers (red/yellow)6
Fresh ginger300g
Fresh turmeric100g
Lemons10
Limes6
Oranges (for juice)30-40
Blueberries600g
Raspberries400g
Strawberries500g
Fresh parsley3 bunches
Thyme + rosemary2 bunches
🌱 Seeds & Extras
Pumpkin seeds300g
Sliced almonds200g
Granola / muesli500g
🧂 Pantry & Condiments
Olive oil1L
Soy sauce1 bottle
Teriyaki sauce1 bottle
Honey1 jar
Maple syrup1 bottle
Vanilla extract1 small bottle
Coconut milk1 can
Tomato passata3 bottles
Jam (for crêpes)1 jar
🌶️ Spices (check stock)
Salt & pepper—
Paprika—
Cumin—
Curry powder—
Chili flakes—
Black pepper (whole)for ginger shot
Ground cinnamon—

Weekly Meal Plan — Olivier & Nikos