7-Day High Protein Meal Prep | Delicious Chef-Prepared Meals

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A high protein meal prep can be a game-changer for busy professionals, fitness enthusiasts, seniors, or anyone looking to lose weight.

By planning your high protein foods ahead of time, you ensure that breakfast, lunch, dinner, and snacks each day are rich in protein and balanced.

This 7-day high protein meal prep features chef-prepared macro-balanced high protein meals from Trifecta and Silver Cuisine, two top meal delivery services, so you spend less time cooking.

Trifecta and Silver Cuisine deliver ready-to-eat, high protein meals that fit into a busy lifestyle, making it easy to follow a high protein diet.

Each dish delivers 20–60 grams of protein, and our high protein meal prep provides at least 105 grams of protein per day, helping you stay satisfied and support muscle growth.

Craving delicious, ready-to-eat high protein meals without the hassle of cooking? Build your 7-day high protein meal prep with Trifecta’s dietitian-approved and chef-prepared entrées delivered fresh to your door.

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Comparing Trifecta vs. Silver Cuisine

To help you better understand which chef‑prepared meal delivery service is the right fit for your high protein goals, consider the key differences and strengths of each:

Feature	Trifecta	Silver Cuisine (BistroMD)
Target Audience	Fitness enthusiasts, athletes, weight loss and wellness	Adults 50+, seniors, health-focused individuals
Meal Types	Fully cooked organic meals (chicken, beef, fish, vegan, etc.) with customizable plans	Chef-crafted frozen meals (breakfast, lunch, dinner, snacks) covering heart-healthy, diabetic-friendly, etc. diets
Protein Focus	High-protein performance meals (50+g protein each), high-calorie for muscle gain	Balanced meals with “lean protein that you need”; high-protein plant-based and meat options
Quality	Organic ingredients; proteins antibiotic/steroid-free; portion-controlled with macro tracking	Fresh, all-natural ingredients; doctor-designed recipes; sustainable packaging
Convenience	Weekly subscription (no long-term commitment); skip or cancel flexibly	No membership or commitment; order any time; meals ship frozen; nationwide delivery (continental US)
Variety	Multiple diets (Keto, Paleo, Vegan, etc.); rotating weekly menu	Wide menu (poultry, beef, seafood, pasta, plus snacks and desserts); specialty diet categories
Delivery	Delivered fresh (refrigerated) nationwide; $99 order minimum	Delivered frozen via FedEx Ground to contiguous US; flat $19.95 shipping (free over $99)
Pricing	From $112/week for meal plans (auto-renews weekly); a la carte meals typically $10–$15 each	Meals about $6–$19 each; no subscription fees; pay-per-order

NOTE: Images are for illustration only. Check out Trifecta and Silver Cuisine for their official meals.

7-Day High Protein Meal Prep

This weekly high protein meal prep features dietitian-approved and chef-prepared, macro-balanced high protein meals delivered fresh to your door, and designed to provide 105 grams of protein each day.

Feel free to explore the menu from Trifecta and Silver Cuisine and customize your high protein meal plan to perfectly suit your tastes and protein goals.

Day 1

Breakfast:

• Smoked Chipotle Pork and Eggs: This Southwest-style breakfast is packed with 25g of protein and features smoked chipotle pork over whole eggs dressed in salsa verde; served with a sweet corn and bean salad mixed in a tangy red wine vinaigrette for a healthy start to the day.

Lunch:

• Hickory Smoked BBQ Pork with Broccoli: This high protein dish (34g) features smoked pork loin, hand-pulled and smothered with homemade BBQ sauce with hints of brown sugar and honey; paired with tangy purple cabbage and apple slaw, and emerald broccoli florets on the side.

Dinner:

• Chicken Lasagna with Garden Marinara: Three-cheese lasagna topped with seasoned ground chicken smothered in garden marinara with carrots, zucchini, yellow squash, and broccoli. This dinner is protein-packed (28g) and lower in fat than traditional lasagna.

Snacks:

• Pick-Me-Up Trail Mix: The Pick-Me-Up is a nutty, protein-rich snack (7g) mix of cashews, almonds, peanuts, pumpkin and sunflower seeds, and raisins.
• Dried Chicken Breast with Mango: Delicious white chicken breast jerky made with teriyaki and mangos, offering a perfectly balanced combination of flavors. These bars have 10g of metabolism-boosting protein.

Day 2

Breakfast:

• Egg Bites Huevo Ranchero: This Mexican-inspired high protein breakfast is packed with 24g of protein and features turkey egg bites with a combination of roasted red potato, black beans, sautéed vegetables, and a homemade red salsa.

Lunch:

• Mojo Pork with Black Bean & Rice: Tender pulled pork served with black beans and rice along with green cabbage slaw, and contains 23g of protein. This dish is seasoned with just enough heat and mixed with bell peppers and onions.

Dinner:

• Turkey Taco Bowl: This high protein dinner meal is packed with 49g of protein and features seasoned ground turkey, served on top of fluffy white rice, mixed with black beans, corn, and topped with pico de gallo and a sliced lime.

Snacks:

• Trifecta High Protein Brownie: Simple, clean ingredients make this brownie a standout choice. With 15g of protein, it’s nut-free, low-sodium, and non-GMO, offering a delicious treat without compromising on nutrition.
• Decadent Chocolate Cherry Bars: These high protein snacks include wholesome oats, chocolate chips, sweet cherries, and almond butter covered in a rich chocolate coating. Each bar contains 15g of protein.

Day 3

Breakfast:

• Italian Style Omelet: This gluten-free Italian-style omelet is stuffed with flavorful pesto, marinara, mozzarella cheese, and ground turkey sausage, served with roasted red-skinned potatoes and offers 22g of protein.

Lunch:

• Turkey Meatballs and Cheese Raviolis: This high protein lunch is incredibly tasty and packed with 53g of protein. It features turkey meatballs, served with delicious cheese raviolis, and a tasty marinara sauce.

Dinner:

• Blackened Tilapia with Red Pepper Coulis: Blackened tilapia, seasoned with a blend of spices, a bed of red beans and brown rice, and topped with roasted red pepper coulis. Served with a side of emerald broccoli florets, and contains 39g of protein.

Snacks:

• Chewy Chocolate Peanut Butter Bar: This bar contains 14g of protein and is made with organic peanut butter and chocolate.
• Wild Berry Dried Beef: Juicy grass-fed beef jerky combined with the sweetness of cranberries and blueberries offers a delicious and natural energy boost between meals. Each serving contains 8g of protein.

Day 4

Breakfast:

• Roasted Red Pepper Egg Scramble: This Paleo-approved high protein breakfast is made with turkey egg bites, roasted and seasoned red potato, a sautéed fajita vegetable blend, and a delicious roasted red pepper sauce, and contains 23g of protein.

Lunch:

• Tex Mex Veggie Burrito: One of our chef’s favorite high protein meals, this fully plant-based burrito is made with Morning Star strips, served with bell peppers, rice, and beans and a side of fresh salsa, and contains 25g of protein.

Dinner:

• Honey Mustard Chicken: This 61g high protein and comfort-style chicken meal features tender chicken breast (No Antibiotics Ever – NAE), tossed in Trifecta’s homemade honey mustard sauce, and served with Jasmine rice and roasted Yukon gold and red potatoes.

Snacks:

• Vanilla Bean Cheesecake: A classic and traditional high protein dessert (9g) featuring gourmet vanilla beans that give it a rich vanilla flavor, topped with an oatmeal and almond crust and mixed with cream cheese and ricotta for a light and creamy texture.
• Dark Chocolate Peanut Butter Bites: These bite‑sized treats contain 9 g of protein each and feature a chewy, dark chocolate outside with creamy peanut butter in the center, naturally sweetened with no added sugar.

Day 5

Breakfast:

• Sweet Onion Egg Frittata: A fluffy frittata filled with caramelized onions, cheddar, Swiss, and parmesan cheese, served alongside turkey sausage links. This high protein breakfast is packed with 24g of protein.

Lunch:

• Pork Enchiladas with Salsa Verde: Topped with delicious homemade salsa verde and Monterey jack cheese and sweet black bean mango salsa on the side, these smoked pork enchiladas contain 38g of protein.

Dinner:

• Spinach and Feta Stuffed Chicken: This spinach and feta stuffed chicken breast with pomodoro sauce is paired with whole green beans and herbed carrots for a filling and high protein low carb meal to fill you up and fill your plate. This dish is packed with 36g of protein.

Snacks:

• Glazed Cinnamon Bun Bar: Glazed with Greek yogurt icing, this tasty bar is packed with 15g of protein and flavor. This high protein snack is low in sodium and good for heart health.
• Raw Power Mix: With cashews, pecans, walnuts, macadamias, almonds, filberts, and Brazil nuts, this snack bowl is packed with 6g of protein and healthy fats, making it a perfect on-the-go snack.

Day 6

Breakfast:

• Eggs & Turkey Smokey Benedict: This delicious Paleo high protein breakfast meal is dairy-free and low in fat content, made with fluffy scrambled eggs, roasted country potatoes, and smoked homemade hollandaise sauce, and contains 28g of protein.

Lunch:

• The Trifecta Burrito: This burrito is one of Trifecta’s best-selling high protein meals (46g), featuring a super tasty chicken burrito with rice and beans, and cheddar cheese, wrapped in a 10-inch tortilla, and served with a delicious salsa cup.

Dinner:

• Texas BBQ Protein Plate: This Texas BBQ Protein Plate comes with our delicious brisket, served on a bed of creamy macaroni and cheese, topped with BBQ sauce, and a side of crisp broccoli. This dish is packed with 49g of protein.

Snacks:

• Chocolate Chip Cookie: This high-protein cookie features gluten-free oats, grass-fed whey protein, almond butter, and chocolate chips. Each cookie is packed with 15g of protein.
• Lemon Cream Bar: This zesty, sweet lemon cream bar contains 15g of protein, and is made from gluten-free oats, grass-fed Whey protein, lemon powder, honey, with a Greek yoghurt coating.

Day 7

Breakfast:

• Egg Frittata Italiana with Chicken Sausage: 22g high protein Italian-inspired frittata crafted with chicken sausage, bell peppers, and mozzarella cheese, served over marinara sauce. Paired with a side of beans and sautéed kale with Italian herb seasoning.

Lunch:

• Beef Ropa Vieja with Collard Green Congri: Slow-cooked shredded beef in a flavorful ropa vieja sauce served with collard green congri, a Cuban-inspired side dish crafted with black beans and rice. This high protein lunch meal contains 37g of protein.

Dinner:

• Berbere Chicken with Spiced Lentils & Carrots: Ethiopian-style high protein dish featuring traditional berbere spiced chicken served with lentils and red onion carrots on the side, and contains 36g of protein.

Snacks:

• Blueberry Parfait Bar: This classic bar is packed with 15g of protein and made with gluten-free oats and high-quality Whey protein that is hormone and soy-free.
• Chocolate Espresso Cheesecake: Made with dark chocolate cocoa, an almond oatmeal crust, and no artificial sweeteners, this 9g protein cheesecake fits that perfect zone of sweet, savory, and guilt-free.

High Protein Foods List

Here is a comprehensive list of high protein foods to help with your meal prep:

1. Lean Meats & Poultry

• Chicken Breast: 31 g protein per 100 g
• Turkey Breast: 29 g protein per 100 g
• Lean Ground Beef (90% lean): 26 g protein per 100 g
• Pork Tenderloin: 24 g protein per 100 g
• Bison: 28 g protein per 100 g

2. Seafood & Fish

• Salmon: 25 g protein per 100 g
• Tuna (canned in water): 26 g protein per 100 g
• Cod: 24 g protein per 100 g
• Shrimp: 24 g protein per 100 g
• Scallops: 20 g protein per 100 g
• Tilapia: 26 g protein per 100 g

3. Dairy & Eggs

• Eggs (whole): 6 g protein per egg
• Egg whites: 11 g protein per 100 g
• Greek yogurt (plain, nonfat): 10 g protein per 100 g
• Cottage cheese (low-fat): 12 g protein per 100 g
• Skim milk: 3.4 g protein per 100 mL
• Part‑skim mozzarella: 22 g protein per 100 g

4. Plant Proteins & Legumes

• Tofu (Extra Firm): 17 g protein per 100 g
• Tempeh: 19 g protein per 100 g
• Edamame: 11 g protein per 100 g
• Lentils, cooked: 9 g protein per 100 g
• Chickpeas, cooked: 9 g protein per 100 g
• Black beans, cooked: 8 g protein per 100 g
• Peas, cooked: 5 g protein per 100 g

5. Nuts, Seeds & Nut Butters

• Almonds: 21 g protein per 100 g
• Pistachios: 20 g protein per 100 g
• Peanuts: 26 g protein per 100 g
• Chia seeds: 17 g protein per 100 g
• Pumpkin seeds: 19 g protein per 100 g
• Sunflower seeds: 21 g protein per 100 g
• Almond butter: 21 g protein per 100 g
• Peanut butter: 25 g protein per 100 g

6. Whole Grains & Pseudocereals

• Quinoa, cooked: 4 g protein per 100 g
• Farro, cooked: 5 g protein per 100 g
• Buckwheat, cooked: 3.4 g protein per 100 g
• Amaranth, cooked: 4 g protein per 100 g
• Oats, dry: 17 g protein per 100 g

7. High Protein Vegetables

• Spinach, cooked: 3 g protein per 100 g
• Broccoli, cooked: 3 g protein per 100 g
• Brussels sprouts, cooked: 3.4 g protein per 100 g
• Asparagus, cooked: 2.4 g protein per 100 g
• Artichoke, cooked: 3.3 g protein per 100 g
• Kale, cooked: 2 g protein per 100 g

8. Protein Powders & Bars

• Whey protein isolate: 25 g protein per scoop
• Casein protein: 24 g protein per scoop
• Pea protein powder: 20 g protein per scoop
• Brown rice protein: 22 g protein per scoop
• Soy protein isolate: 23 g protein per scoop
• High protein bars: typically 15–20 g protein each

9. Other High Protein Foods

• Seitan: 25 g protein per 100 g
• Greek‑Style Kefir: 3.5 g protein per 100 mL
• Edible Insects (e.g., Cricket Flour) : 65 g protein per 100 g – a niche but potent source!

Health Benefits of High Protein Diet

Incorporating high protein foods into your routine offers a host of health benefits:

1. Enhanced Muscle Growth & Repair

After any resistance training or strenuous activity, your muscles need amino acids, the building blocks of protein, to rebuild and grow stronger.

A consistent intake of quality high protein meals ensures you supply your body with the nutrients it needs to:

• Repair micro‑tears in muscle fibers.
• Increase lean muscle mass, which in turn raises resting metabolic rate.
• Support faster recovery, getting you back in the game sooner.

2. Superior Appetite Control & Satiety

Protein is the most satiating macronutrient. Compared to carbs or fats, it:

• Slows gastric emptying, keeping you feeling full longer.
• Blunts cravings by stabilizing blood sugar levels.
• Helps prevent overeating at subsequent meals.

3. Metabolic Boost & Thermic Effect

Digesting protein requires more energy (calories) than digesting fats or carbohydrates. This “thermic effect of food” means:

• Up to 20–30% of protein’s calories are burned during digestion and metabolism.
• Your overall daily calorie expenditure ticks up slightly, giving you a metabolic edge.

4. Better Body Composition

By combining muscle‑building benefits with fat‑blasting effects (via appetite control and metabolic boost), a high protein meal plan helps you:

• Preserve muscle mass during weight loss phases.
• Reduce body fat percentage more effectively.
• Achieve a leaner, more toned physique.

5. Stable Blood Sugar & Craving Prevention

Protein slows the absorption of glucose into the bloodstream, which:

• Prevents those mid‑afternoon crashes that lead to sugary snack binges.
• Supports more stable energy levels throughout the day.
• Can be particularly beneficial for anyone at risk of insulin resistance.

6. Improved Bone Health

Contrary to old myths that high protein diets leach calcium from bones, current research shows that:

• Adequate protein intake actually supports bone mineral density.
• Combined with calcium and vitamin D, protein helps stave off osteoporosis.

7. Cardiovascular & Metabolic Health

Choosing lean, high‑quality protein sources, like chicken breast, fish, legumes, and low‑fat dairy can:

• Improve blood lipid profiles (lower triglycerides, raise HDL).
• Support healthy blood pressure.
• Enhance overall metabolic markers when part of a balanced diet.

8. Hormone & Neurotransmitter Support

Amino acids from dietary protein are precursors for hormones and neurotransmitters such as:

• Serotonin, which regulates mood and appetite.
• Insulin, which is key for blood sugar control.
• Glucagon, which helps mobilize stored energy between meals.

9. Versatility & Dietary Flexibility

Building your high protein meal prep around both animal and plant proteins means you can:

• Cater to omnivores, vegetarians, and vegans alike.
• Keep meals interesting and flavorful.
• Easily adjust macronutrient ratios to suit specific goals (e.g., muscle gain vs. fat loss).

Final Remarks

By following this structured high protein meal plan, you cover all your bases with high protein breakfasts, lunches, dinners, and snacks.

The high protein meal prep is flexible: feel free to swap in any other high protein meals or easy high protein recipes you prefer from the menus.

With a variety of animal and plant proteins, you’ll get a broad spectrum of nutrients and stay energized all week.

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