FREE 7 Day Meal Plan

Written By Melissa Ferreira

What better way to start your wellness journey than getting your free 7 day meal plan right now?

Finding the right balance between energy, nourishment, and simplicity can feel overwhelming. That’s why I’ve put together this free 7-day meal plan designed for one person. It’s based on about 2000 calories per day with a focus on 70 grams of protein daily, making it perfect for women looking to support energy, muscle tone, and longevity without complicated prep.

All recipes use whole foods, easy-to-find ingredients, and minimal cooking so you can enjoy healthy meals without spending hours in the kitchen.

Day 1

Breakfast: Greek Yogurt Bowl

  • 1 cup plain Greek yogurt

  • ½ cup blueberries

  • 2 tbsp granola

  • 1 tbsp chia seeds
    ~350 cal, 28g protein

Snack: Apple + 2 tbsp peanut butter
~280 cal, 8g protein

Lunch: Quinoa & Chickpea Salad

  • 1 cup cooked quinoa

  • ½ cup chickpeas

  • 1 cup chopped cucumber & tomato

  • 1 tbsp olive oil + lemon
    ~500 cal, 16g protein

Snack: Protein Smoothie

  • 1 scoop whey/plant protein

  • 1 cup almond milk

  • ½ banana
    ~200 cal, 20g protein

Dinner: Salmon with Roasted Veggies

  • 4 oz baked salmon

  • 1 cup roasted broccoli + carrots

  • ½ cup brown rice
    ~600 cal, 25g protein

Day 2

Breakfast: Veggie Omelet

  • 2 eggs + 2 egg whites

  • Spinach, mushrooms, onions

  • 1 slice whole-grain toast
    ~350 cal, 28g protein

Snack: Cottage cheese with pineapple (1 cup low-fat cottage cheese + ½ cup pineapple)
~250 cal, 22g protein

Lunch: Turkey Wrap

  • Whole-grain tortilla

  • 3 oz sliced turkey breast

  • Spinach + tomato + mustard

  • 1 oz cheese
    ~450 cal, 30g protein

Snack: Roasted chickpeas (½ cup)
~150 cal, 8g protein

Dinner: Chicken Stir-Fry

  • 4 oz chicken breast sautéed with broccoli, bell pepper, garlic

  • 1 cup cooked brown rice

  • 1 tbsp soy sauce
    ~650 cal, 28g protein

Day 3

Breakfast: Protein Oatmeal

  • ½ cup oats

  • 1 scoop protein powder

  • 1 tbsp almond butter

  • ½ banana
    ~400 cal, 25g protein

Snack: Hard-boiled eggs (2) + carrot sticks
~160 cal, 12g protein

Lunch: Lentil Soup

  • 1 cup lentils

  • Onion, celery, carrot, garlic simmered in broth

  • Side: 1 slice whole-grain bread
    ~500 cal, 24g protein

Snack: Greek yogurt (¾ cup) + 1 tbsp walnuts
~200 cal, 15g protein

Dinner: Shrimp & Veggie Pasta

  • 4 oz shrimp sautéed with zucchini & spinach

  • 1 cup whole-wheat pasta

  • Olive oil + garlic
    ~700 cal, 25g protein

Day 4

Breakfast: Smoothie Bowl

  • 1 scoop protein powder

  • ½ cup frozen berries

  • ½ cup spinach

  • 1 tbsp flaxseed

  • Topped with sliced banana & coconut flakes
    ~350 cal, 28g protein

Snack: Turkey jerky (1 oz) + 1 orange
~150 cal, 12g protein

Lunch: Tuna Salad

  • 1 can tuna (in water)

  • 1 tbsp olive oil mayo

  • Celery + pickles

  • Served with 4 whole-grain crackers + mixed greens
    ~450 cal, 35g protein

Snack: Edamame (1 cup)
~190 cal, 17g protein

Dinner: Baked Chicken with Sweet Potato

  • 4 oz chicken breast

  • 1 medium baked sweet potato

  • 1 cup roasted broccoli
    ~700 cal, 28g protein

Day 5

Breakfast: Avocado Toast with Eggs

  • 1 slice whole-grain bread

  • ½ avocado

  • 2 eggs (fried or poached)
    ~400 cal, 22g protein

Snack: Protein smoothie (same as Day 1)
~200 cal, 20g protein

Lunch: Quinoa Power Bowl

  • 1 cup quinoa

  • ½ cup black beans

  • Roasted bell pepper + zucchini

  • Salsa
    ~500 cal, 20g protein

Snack: Cottage cheese (½ cup) + berries
~150 cal, 14g protein

Dinner: Turkey Meatballs with Spaghetti Squash

  • 4 oz turkey meatballs

  • 1 cup spaghetti squash

  • Tomato sauce
    ~700 cal, 25g protein

Day 6

Breakfast: Chia Pudding

  • 3 tbsp chia seeds

  • 1 cup almond milk

  • ½ scoop protein powder

  • Topped with strawberries
    ~300 cal, 20g protein

Snack: Boiled eggs (2) + cucumber slices
~160 cal, 12g protein

Lunch: Grilled Chicken Caesar Salad

  • 4 oz chicken breast

  • Romaine lettuce

  • 1 tbsp Caesar dressing

  • Parmesan cheese

  • 1 slice whole-grain toast on side
    ~450 cal, 32g protein

Snack: Almonds (¼ cup) + protein shake (½ scoop)
~250 cal, 15g protein

Dinner: Baked Cod with Veggies

  • 4 oz cod

  • 1 cup roasted asparagus

  • ½ cup quinoa
    ~750 cal, 25g protein

Day 7

Breakfast: Scrambled Tofu

  • ½ cup crumbled tofu

  • Spinach + bell pepper

  • 1 slice whole-grain toast
    ~350 cal, 22g protein

Snack: Protein bar
~200 cal, 20g protein

Lunch: Chicken & Brown Rice Bowl

  • 4 oz chicken breast

  • 1 cup brown rice

  • Broccoli + sesame seeds
    ~500 cal, 28g protein

Snack: Greek yogurt (¾ cup) + almonds (1 tbsp)
~180 cal, 15g protein

Dinner: Beef & Veggie Stir Fry

  • 4 oz lean beef strips

  • 2 cups mixed veggies (broccoli, snow peas, carrots)

  • 1 cup cooked rice noodles

  • Soy sauce + ginger
    ~700 cal, 25g protein

Final Notes

This 7-day high-protein meal plan provides:

  • Around 2000 calories/day

  • At least 70 grams of protein/day

  • Balanced carbs, fats, and fiber from whole foods

  • Easy-to-make meals with ingredients you can find at any grocery store

It’s a flexible template — feel free to swap similar foods, adjust seasonings, or batch-cook meals to save time.

✨ Ready to Take Your Nutrition to the Next Level? ✨

This 7-day meal plan is a great starting point, but true transformation comes from a personalized approach. If you’re ready to level up your nutrition, boost your energy, and feel confident in your body, I’d love to support you.

Together, we’ll create a plan tailored to your unique needs, lifestyle, and wellness goals—so you can stop guessing and start thriving.

👉 Click here to book your initial consult and let’s explore how I can help you feel strong, vibrant, and ageless from the inside out.


Melissa Ferreira
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