High-Protein Family Meal Plan
This meal plan prioritises protein in every meal, ideal for active families, growing children, or anyone who wants more protein in their diet.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Chicken Wraps with Salad | Grilled Salmon with Vegetables | |
| Tuesday | Scrambled Eggs on Toast | Tandoori Chicken with Rice and Raita | |
| Wednesday | Chicken Noodle Soup | Beef Stir-Fry with Rice | |
| Thursday | Tuna Pasta Bake | Chicken Katsu with Rice | |
| Friday | Bibimbap | Lamb Kofta with Tabbouleh | |
| Saturday | Chicken Shawarma Wraps | Roast Chicken with Potatoes | |
| Sunday | Quiche with Salad | Butter Chicken with Rice |
Grocery List
Meat & Fish
- Chicken breasts (6)
- Whole chicken (1)
- Chicken thighs (4)
- Salmon fillets (2)
- Minced lamb (500g)
- Beef sirloin (400g)
- Tuna (2 cans)
Eggs & Dairy
- Eggs (24)
- Yogurt (500g)
- Cheese (200g)
- Milk
- Butter
- Cream
Vegetables
- Mixed salad (2 bags)
- Tomatoes (6)
- Carrots (4)
- Broccoli (2)
- Potatoes (6)
- Onions (4)
- Garlic, ginger
Pantry
- Rice (2kg)
- Pasta (500g)
- Noodles (400g)
- Panko breadcrumbs
- Soy sauce
- Spices
Cooking Tips for Helpers
- Every meal should have at least one protein source — meat, fish, eggs, or dairy.
- Eggs are the most versatile and affordable protein.
- Add beans or lentils to stews and soups for extra protein.
- Greek yogurt is a high-protein snack and cooking ingredient.
This plan ensures your family gets plenty of protein at every meal while keeping things varied and delicious.