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The plan targets about 115 grams of protein per day across breakfast, lunch, and dinner, with per-day macros such as calories, fats, carbs, fiber, sugars, protein, sodium, and cholesterol. Includes meal recipes with serving sizes plus hands-on and total cooking times, along with preparation steps and ingredient lists for options like deconstructed tuna & egg salad and quinoa-crusted quiche.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/one-week-of-high-protein-meals-one-week/403292/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/one-week-of-high-protein-meals-one-week/403292.png","ImageObject",300,407,{"name":92,"@type":93},"cksankcs","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-02","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How much protein does the plan provide each day?","Question",{"text":113,"@type":114},"The plan is designed to give you around 115 grams of protein each day.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What information is listed for each day’s meals?",{"text":118,"@type":114},"Each day includes totals such as calories, total fat, saturated fat, carbs, fiber, sugars, protein, sodium, and cholesterol.",{"name":120,"@type":111,"acceptedAnswer":121},"What’s included with each recipe in the document?",{"text":122,"@type":114},"Recipes include serves, hands-on time, total time, ingredients, preparation steps, and per-serving nutrition details.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},403292,1790618666,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},3985747882755,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","ONE WEEK OF HIGH-PROTEIN MEALS  \nA small but mighty shopping list provides all the nutrients you need to fuel you through the week. These high-protein meals are  \ndesigned to give you energy, build immunity and keep your muscles and tissues healthy. Each day you’ll get around 115 grams of protein, an ideal amount to fuel your active, vibrant lifestyle. RECIPES & PHOTOGRAPHY BY JESSE LANE LEE  \nBREAKFAST LUNCH DINNER TOTAL NUTRIENTS  \nMONDAY  \n1 serving Cheddar Broccoli QuinoaCrusted Quiche (p. 2, save leftovers)  \nDeconstructed  \nTuna & Egg Salad (p. 2)  \nCalories: 1,770, Total Fat: 99 g, Sat. Fat: 22 g, Carbs: 115 g, Fiber: 25 g, Sugars: 16 g, Protein: 113 g, Sodium: 2,806 mg, Cholesterol: 621 mg  \n1 serving Chicken Fingers with Brussels Sprouts & Fries (p. 3, save leftovers)  \nTUESDAY  \nGranola Parfait (p. 3)  \n1 serving Cheddar Broccoli QuinoaCrusted Quiche (leftovers, p. 2)  \n1 serving Chicken Fingers with Brussels Sprouts & Fries (leftovers, p. 3)  \nCalories: 1,751, Total Fat: 72 g, Sat. Fat: 24 g, Carbs: 165 g, Fiber: 26 g, Sugars: 44 g, Protein 115 g, Sodium: 2,530 mg, Cholesterol: 464 mg  \nWEDNESDAY  \n1 serving Cheddar Broccoli QuinoaCrusted Quiche (leftovers, p. 2)  \nPesto Salmon & Quinoa with Steamed Broccoli (p. 4)  \n1 serving Arugula & Brussels Sprouts Chicken Salad (p. 5, save leftovers)  \nCalories: 1,948, Total Fat: 131 g, Sat. Fat: 25 g, Carbs: 90 g, Fiber: 22 g, Sugars: 22 g, Protein: 112 g, Sodium: 1,841 mg, Cholesterol: 470 mg  \nTHURSDAY  \nGranola Parfait (p. 3)  \n1 serving Cheddar Broccoli Quinoa-Crusted Quiche (leftovers, p. 2)  \nDeconstructed Tuna & Egg Salad (p. 2)  \nCalories: 1,682, Total Fat: 85 g, Sat. Fat: 23 g, Carbs: 123 g, Fiber: 25 g, Suagrs: 47 g, Protein: 117 g, Sodium: 1,570 mg, Cholesterol: 611 mg  \n\n| \u003Cbr>1 serving Protein Pancake Stack\u003Cbr>FRIDAY\u003Cbr>(p. 4, save leftovers) |  | \u003Cbr>1 serving Arugula & Brussels Sprouts Chicken Salad (leftovers, p. 5) | \u003Cbr>1 serving Chicken Fingers with\u003Cbr>Brussels Sprouts & Fries (leftovers, p. 3) | Calories: 2,210, Total Fat: 139 g, Sat. Fat: 24 g, Carbs: 144 g, Fiber: 37 g, Sugars: 40 g, Protein: 113 g, Sodium: 2,562 mg, Cholesterol: 355 mg |\n| --- | --- | --- | --- | --- |\n| SATURDAY | \u003Cbr>Granola Parfait (p. 3) | \u003Cbr>Pesto Salmon & Quinoa with Steamed Broccoli (p. 4) | \u003Cbr>1 serving Arugula & Brussels Sprouts Chicken Salad (leftovers, p. 5) | Calories: 2,175, Total Fat: 127 g, Sat. Fat: 24 g, Carbs: 138 g, Fiber: 29 g, Sugars: 55 g, Protein: 134 g, Sodium: 1,354 mg, Cholesterol: 220 mg |\n\nSUNDAY  \n1 serving Protein Pancake Stack  \n(leftovers, p. 4)  \n1 serving Arugula & Brussels Sprouts Chicken Salad (leftovers, p. 5)  \nPesto Salmon & Quinoa with Steamed Broccoli (p. 4)  \nCalories: 2,148, Total Fat: 149 g, Sat. Fat: 23 g, Carbs: 108 g, Fiber: 33 g, Sugars: 38 g, Protein: 112 g, Sodium: 1,445 mg, Cholesterol: 343 mg  \nHIGH-PROTEIN MEAL PLAN  \npage  \n1  \nDeconstructed Tuna & Egg Salad  \nSERVES 1.  \nHANDS-ON TIME: 10 MINUTES.  \nTOTAL TIME: 10 MINUTES.  \nMove aside mayo-drenched tuna and egg salads. This deconstructed take on the standard fare uses Greek yogurt for a protein boost and delivers fresh crunch from the cucumber and almonds.  \nDRESSING  \n¼ cup plain Greek yogurt  \n2 tbsp fresh lemon juice  \n1/8 tsp each sea salt and ground black pepper  \nSALAD  \n1½ cups loosely packed arugula  \n1 large egg, hard-boiled and  \ncut into wedges  \n1 3. 5-oz  \ncan tuna in water, drained and chunked  \n½ cup quartered cucumber  \n½ cup whole almonds, chopped  \n1. Prepare dressing: In a medium bowl, combine yogurt, lemon juice, salt and pepper.  \n2. Assemble salad: Place arugula in a serving bowl and top with egg, tuna, cucumber and almonds. Drizzle with dressing.  \nPER SERVING (1 recipe): Calories: 649, Total Fat: 45 g, Sat. Fat: 6 g, Carbs: 24 g, Fiber: 10 g, Sugars: 8 g, Protein: 45 g, Sodium: 545 mg, Cholesterol: 225 mg  \nCheddar Broccoli Quinoa-Crusted Quiche  \nSERVES 4. HANDS-ON TIME: 40 MINUTES.  \nTOTAL TIME: 1 HOUR, 30 MINUTES.  \nQuiche is the perfect make-ahead reci","cbCaiqEQDplkiXbT","https://ap.wps.com/l/cbCaiqEQDplkiXbT","pdf",698202,"English","# One Week of High-Protein Meals\n## Weekly Menu by Day\n## Recipe: Deconstructed Tuna & Egg Salad\n## Recipe: Cheddar Broccoli Quinoa-Crusted Quiche\n## Recipe: Chicken Fingers with Brussels Sprouts & Fries","[{\"question\":\"How much protein does the plan provide each day?\",\"answer\":\"The plan is designed to give you around 115 grams of protein each day.\"},{\"question\":\"What information is listed for each day’s meals?\",\"answer\":\"Each day includes totals such as calories, total fat, saturated fat, carbs, fiber, sugars, protein, sodium, and cholesterol.\"},{\"question\":\"What’s included with each recipe in the document?\",\"answer\":\"Recipes include serves, hands-on time, total time, ingredients, preparation steps, and per-serving nutrition details.\"}]","ONE WEEK OF HIGH-PROTEIN MEALS - One Week | PDF",1790538756,15]