High-protein meal plan for 7 days

1. Bring the milk to a boil, add the oats and cook over low heat for about 3 minutes, stirring.
2. Spoon the oatmeal into a bowl and let it cool slightly.
3. Top with Greek yogurt and sliced strawberries, then sprinkle with flaxseed.

When strawberries are out of season, use frozen ones. Add them to the oatmeal near the end of cooking to thaw.

1. Press the tofu dry with a paper towel, cut it into cubes, and coat with smoked paprika and granulated garlic.
2. Heat the oil in a pan and fry the tofu for 6–8 minutes, turning it until golden on all sides.
3. Remove the pan from the heat and drizzle the tofu with soy sauce.
4. Serve with a tomato cut into quarters or with cherry tomatoes.

You can also bake the cubes in an oven preheated to 200°C for about 20 minutes. Make two servings at once—they taste great cold, too.

1. Cook the noodles according to the package instructions, then drain.
2. Cut the chicken into strips and sear in very hot oil for 4-5 minutes. Transfer to a plate.
3. Add the broccoli, bell pepper, carrot, and zucchini, cut into strips, to the same pan. Stir-fry for 4 minutes so they stay crisp. Add the garlic and ginger.
4. Add the chicken, noodles, and soy sauce. Stir and heat for a minute. Season with chili.

For best results, stir-fry in a wok or large pan over high heat so the vegetables don't release their juices.

1. Dice the tomato.
2. Mix the cottage cheese with the tomato and chopped basil leaves, then season with pepper.
3. Sprinkle with sunflower seeds - ideally, toast them briefly in a dry pan first.

In winter, use a pinch of dried basil or oregano instead of fresh basil.

1. Slice the turkey breast lengthwise into thinner pieces, season with salt, pepper, and thyme, then cook in half the olive oil for 4-5 minutes on each side.
2. Slice the pear thinly. Toast the walnuts in a dry pan, then chop them.
3. Toss the arugula with the remaining olive oil, balsamic vinegar, mustard, salt, and pepper.
4. Arrange the pear and sliced turkey over the arugula, then sprinkle with the walnuts.

An apple works well instead of pear, and chicken breast can be used instead of turkey.

1. Slice the mushrooms and dice the onion. Sauté in oil until the liquid has evaporated and the mushrooms are browned.
2. Crack in the eggs, season with salt and pepper, and cook, stirring, until set.
3. Sprinkle with chopped parsley and serve with bread.

You can swap the mushrooms for oyster mushrooms and the parsley for chives.

1. Mash the feta with a fork or blend it with half the bell pepper, finely diced, and a pinch of chili.
2. Spread the mixture on the bread, then top with arugula and the remaining bell pepper, cut into strips.

You can make the spread a day ahead—it will keep for 2-3 days in a sealed container in the refrigerator.

1. Cook the rice according to the package instructions. Dice the chicken and brown it in oil.
2. Add the chopped onion, garlic, and diced bell pepper and cook for 3 minutes. Stir in the curry powder, turmeric, and ginger.
3. Add the diced tomatoes (canned is fine) and simmer for 10 minutes.
4. Remove from the heat, stir in the yogurt, and season with salt. Serve with rice and a sprinkle of cilantro.

Stir the yogurt into the sauce after taking it off the heat to keep it from curdling. For a lactose-free version, skip the yogurt and add more tomatoes.

1. Peel the hard-boiled eggs and cut them in half.
2. Cut the bell pepper and cucumber into sticks.
3. Season the eggs with salt and pepper and serve with the vegetables.

Boil the eggs for 9-10 minutes after the water comes to a boil, then rinse them in cold water—they'll be easier to peel.

1. Rinse the quinoa in a sieve and cook in salted water for about 15 minutes. Drain and let cool.
2. Season the salmon with salt and pepper and bake at 200°C for 12-15 minutes, or pan-fry in a dry pan for 3-4 minutes on each side.
3. Chop the cucumber and tomato, then toss with the spinach, quinoa, and chopped dill.
4. Mix the lemon juice with the mustard, salt, and pepper. Drizzle over the salad and top with the salmon, flaked into pieces.

Cook extra quinoa in advance. It will keep in the fridge for 3 days and is handy for another salad or bowl.

1. Drain the tofu and mash it with a fork, then mix in the tahini, mustard, turmeric, salt, and pepper. The spread will have a texture similar to egg salad.
2. Finely dice the pickled cucumber, chop the chives, and stir them into the spread.
3. Spread the mixture on the bread slices.

If the spread seems dry, add a tablespoon of pickle brine or water.

1. Drain the tuna and flake it with a fork. Finely dice the bell pepper.
2. Mash the avocado with lemon juice, then mix it with the tuna and bell pepper. Season with salt and pepper.
3. Spoon the filling onto romaine lettuce leaves and eat them like little tacos.

For a meal on the go, pack the filling and lettuce leaves separately so the lettuce stays crisp.

1. Pound the pork loin into thin cutlets and season with salt and pepper. Dip each cutlet in beaten egg, then coat with breadcrumbs.
2. Place the cutlets on a parchment-lined baking sheet, drizzle with oil, and bake for 20-25 minutes at 200°C, turning halfway through.
3. Boil the potatoes in salted water and sprinkle with dill.
4. Grate the beets and mix with the finely chopped onion and lemon juice. Season with salt and pepper.

The oven-baked cutlets will turn out crispy if you drizzle them evenly with oil or spray them with an oil mister before baking.

1. Peel the pineapple, remove the tough core, and cut the flesh into cubes.
2. Spoon the yogurt into a bowl, add the pineapple, and sprinkle with coconut flakes.

Store any leftover chopped pineapple in the fridge for up to 3 days. You can toast the coconut flakes in a dry pan for a minute beforehand.

1. Preheat the oven to 200°C.
2. Place the trout on a parchment-lined baking sheet, drizzle with half the oil and some of the lemon juice, and season with salt, pepper, and chopped dill. Bake for 15–18 minutes.
3. Finely grate the carrot and apple.
4. Toss the slaw with the remaining oil and lemon juice, then serve with the fish.

You can use salmon or mackerel fillets instead of trout. Make the slaw just before serving so the apple doesn’t brown.

1. Spread a thin layer of mustard on the bread.
2. Top with lettuce leaves, slices of pork loin, tomato, and pickled cucumber.
3. Sprinkle with freshly ground pepper.

This is a great way to use pork loin roasted for dinner. You can also buy sliced roasted pork loin—choose one with a short ingredient list.

1. Peel the hard-boiled eggs, cut them in half lengthwise, and remove the yolks.
2. Mash the yolks with the Greek yogurt, a teaspoon of mustard, and chopped dill. Season with salt and pepper.
3. Spoon the mixture back into the egg whites, sprinkle with paprika, and serve with radishes.

For taking them to go, arrange the eggs snugly in a shallow container so the filling doesn't get smeared.

1. Rub the meat with the crushed garlic, paprika, marjoram, salt, and pepper.
2. Cut the sweet potatoes into thick sticks and toss with most of the oil and the herbes de Provence. Arrange on a baking sheet with the meat and roast for 30–35 minutes at 200°C, turning halfway through.
3. Thinly shred the cabbage, season with salt and massage it with your hands. Add the grated carrot, chopped dill, vinegar and the remaining oil, then season with pepper.
4. Serve the chicken with sweet potatoes and slaw.

You can swap the sweet potatoes for regular potatoes—cut them into wedges and roast them the same way. You can marinate the meat the night before.

1. Add the broad beans to salted boiling water and cook for 6-8 minutes, until tender (frozen beans take a little less time).
2. Drain and immediately toss with olive oil, pressed garlic and chopped dill.
3. Eat warm, popping the beans out of their skins as you go.

Out of season, use frozen broad beans—they’re available in stores year-round.

1. Cook the meat with the chopped onion in a hot pan for 6-8 minutes, breaking it up with a spatula. Season with cumin, smoked paprika, chili, garlic, salt and pepper.
2. Tear the lettuce, dice the tomatoes and pepper, and drain the corn.
3. Mix the yogurt with the lime juice and a pinch of salt.
4. Arrange the vegetables in a bowl, add the warm meat, drizzle with the yogurt sauce and sprinkle with grated cheddar.

Ground turkey also works instead of beef, and you can use another type of cheese in place of cheddar.

1. Mix the cottage cheese with the egg, flour, cinnamon, and a pinch of baking powder.
2. Coarsely grate the apple and add it to the mixture.
3. Heat a little oil in a pan. Spoon in small pancakes and fry over medium heat for 2-3 minutes on each side.

The batter is quite loose, so turn the pancakes carefully with a wide spatula.

1. Spread a thin layer of mustard on the bread.
2. Top with arugula, slices of roasted chicken and tomato, then season with pepper.

This is a great way to use leftover roast chicken from dinner. It will keep in the refrigerator for up to 3 days.

1. Cut the beef into 2 cm cubes, pat dry, and brown in batches in very hot oil.
2. Add the chopped onion and garlic. Once softened, add the sweet paprika, marjoram, bay leaf, and allspice. Pour in enough water to cover the meat, cover, and simmer for about an hour.
3. Add the chopped bell pepper, grated carrot, and tomato paste. Simmer for another 15-20 minutes, until the meat is tender. Season with salt and pepper.
4. Meanwhile, cook the buckwheat groats. Serve the stew with the groats and pickled cucumber.

Make enough stew for two days—it tastes even better reheated and will keep in the fridge for 3 days.

1. Add frozen edamame to boiling salted water and cook for 4-5 minutes.
2. Drain, drizzle with lime juice, and sprinkle with salt and a pinch of chili.

You’ll find edamame in the frozen food section. If you buy them in pods, eat only the beans, squeezing them out of the pods.

1. Preheat the oven to 200°C.
2. Rub the fillet with half the olive oil, crushed garlic, paprika, thyme, salt, and pepper.
3. Cut the broccoli and cauliflower into florets, slice the bell pepper, and toss with the remaining olive oil and salt.
4. Arrange the meat and vegetables on a baking sheet and roast for 20-25 minutes, until the turkey is cooked through.

Let the meat rest for 5 minutes before slicing to keep it juicy. You can use chicken breast instead of turkey.

1. Hard-boil the egg for 9-10 minutes, then cool and peel it.
2. Drain the sardines and mash them with the egg using a fork.
3. Stir in the chopped chives and finely chopped pickled cucumber, then season with pepper.
4. Spread the mixture on the bread.

A can of sardines usually makes two servings—store the rest of the spread in the refrigerator until the next day.

1. Cut the cucumber and bell pepper into thin sticks.
2. Spread a thin layer of cream cheese over the deli meat slices and sprinkle with pepper.
3. Place sticks of cucumber and bell pepper along the edge of each slice, then roll it up tightly.

These roll-ups travel well to work or school—pack them snugly in a container, seam-side down.

1. Cook the pasta al dente and reserve half a cup of the cooking water.
2. Sauté the sliced garlic and chili in olive oil, add the zucchini cut into half-moons, and cook for 3 minutes.
3. Add the shrimp and halved cherry tomatoes and cook for 2-3 minutes, until the shrimp turn pink.
4. Toss with the pasta and a little cooking water, drizzle with lemon juice, season with salt and sprinkle with parsley.

Thaw frozen shrimp in the fridge or under cold running water, then pat dry thoroughly before frying.

1. Preheat the oven to 150°C. Remove the kale leaves from the tough stems, tear them into pieces, wash, and dry very thoroughly.
2. Toss the kale with olive oil, granulated garlic, and paprika. Spread it in a single layer on a baking sheet and sprinkle with grated Parmesan.
3. Bake for 15-20 minutes, until the leaves are crisp but not brown.

These chips are best right after baking—they soften quickly in a sealed container.

1. Sauté the chopped onion and garlic in olive oil until softened. Add the coarsely grated zucchini and cook for 4 minutes.
2. Add the spinach and cook until wilted. Season with pepper and nutmeg.
3. Make wells in the vegetables, crack an egg into each, and sprinkle with crumbled feta.
4. Cover and cook over low heat for 5-6 minutes, until the egg whites are set.

Frozen spinach works too. Thaw it first and squeeze out the excess water.

1. Flake the roasted salmon with a fork, removing any bones and skin.
2. Mix the fish with mayonnaise, lemon juice, and chopped dill, then season with pepper.
3. Spread the mixture on slices of bread and top with cucumber slices.

A great way to use leftover salmon from dinner—the spread will keep in the refrigerator for up to 2 days.

1. Coarsely grate half the cucumber and squeeze out the juice.
2. Mix it with the Greek yogurt, crushed garlic, chopped dill, and olive oil. Season with salt and pepper.
3. Cut the rest of the cucumber, bell pepper, and celery into sticks and dip them in the sauce.

Tzatziki tastes even better after half an hour in the fridge, when the garlic and dill have had time to release their flavor.

1. Pat the fish dry, drizzle with lemon juice, and season with salt, pepper, and paprika. Place it in a baking dish, drizzle with a little oil, and bake for 15-18 minutes at 200°C.
2. Boil the potatoes in salted water and sprinkle with dill.
3. Chop the sauerkraut, add the grated carrot, finely chopped onion and remaining oil, and season with pepper.

Thaw the frozen pollock in the refrigerator and pat it dry well so it doesn't release water in the oven.

1. Toast the pumpkin seeds in a dry pan for 3-4 minutes, stirring often, until they start to pop.
2. Remove the pan from the heat, drizzle the soy sauce over the seeds, and stir. The sauce will evaporate right away.
3. Transfer the seeds to a plate and let cool.

Make a larger batch to last several days and store it in an airtight jar.

1. Drain the tuna, beans, and corn, and rinse the beans with cold water.
2. Dice the bell pepper and pickled cucumber, and finely chop the onion and parsley.
3. Mix everything with olive oil, lemon juice, salt, and pepper.

This salad tastes great the next day too, so you can make a double batch and take some to go.