21 meals across 3 collections, 25g+ protein at every meal
This is the plan none of our single-collection hubs can give you: a complete week where breakfast, lunch and dinner are all covered, pulling from three different corners of the site — Breakfast, Salads and Tuna. Every single meal clears 25 grams of protein, and every day adds up to roughly 85 to 105 grams across the three meals combined. No protein powder anywhere.
This is a plan you can follow exactly as written. If you’d rather focus on just one meal type, see the dedicated Tuna Week, Salad Week or Breakfast Week plans instead — or use the free Weekly Meal Planner to build something entirely your own.
The Week at a Glance
| Day | Breakfast | Lunch (Salad) | Dinner (Tuna) | Day Total* |
| Monday | Overnight Oats (31g) | Smoked Salmon & Avocado Salad (30g) | Spicy Tuna Rice Bowl (29g) | ~90g |
| Tuesday | Savory Tofu Scramble (39g) | Turkey Cobb Salad (40g) | Tuna Avocado Wrap (27g) | ~106g |
| Wednesday | Cottage Cheese Egg Bites (29g) | Shrimp & Avocado Salad (32g) | High Protein Tuna Bowl (36g) | ~97g |
| Thursday | Egg White & Feta Wrap (33g) | Egg Salad Lettuce Cups (28g) | Tuna and Eggs High Protein Meal (29g) | ~90g |
| Friday | Savory Oatmeal with Soft Egg (34g) | Edamame & Crispy Tofu Salad (30g) | Tuna Egg Rice Bowl (32g) | ~96g |
| Saturday | Cottage Cheese Oat Waffles (30g) | Curried Chickpea & Egg Salad (30g) | Tuna Pasta Salad Without Mayo (30g) | ~90g |
| Sunday | Chia Pudding with Greek Yogurt (28g) | Sesame Ginger Chicken Slaw (34g) | Tuna Rice Meal Prep Bowl (32g) | ~94g |
Day totals are approximate, rounding each meal’s figure. Breakfast figures are USDA-verified; Salad and Tuna figures are preliminary estimates pending verification against their own workbooks.
Why These 21 Meals
None of the 7 dinners or 7 lunches here repeat the picks used in the dedicated Tuna Week or Salad Week plans — this page is built to stand on its own, not as a remix of the other two. The breakfasts rotate through fast mornings (Monday, Wednesday), one fully vegan option (Tuesday), and a weekend pairing of waffles and chia pudding that both happen to be make-ahead friendly.
Every day clears at least 85 grams of protein across the three meals combined, without a single scoop of powder — the lowest days (Monday, Thursday, Saturday) sit around 90g, and the highest (Tuesday) reaches roughly 106g thanks to the Turkey Cobb Salad’s 40 grams alone.
Make It Your Own
This page shows what’s possible when you draw from every collection at once — but it’s also the most complex plan on the site to follow exactly, since it pulls from three different nutrition workbooks at three different stages of verification. If you want a simpler starting point, the single-pillar plans are more tightly controlled: Tuna Week, Salad Week, or Breakfast Week.
Want to build your own mix instead of following this one? Use the free Weekly Meal Planner — pick any breakfast, lunch and dinner from across the site, day by day, and see your whole week in one place.
Frequently Asked Questions
Why does this plan mix figures from different verification stages?
The Breakfast collection’s nutrition data is fully verified against USDA FoodData Central. The Salad and Tuna collections are still marked as preliminary estimates pending their own workbook verification. We’ve kept that distinction visible here rather than presenting every number as equally certain.
Does this plan repeat recipes from your other weekly plans?
No — none of the 7 lunches or 7 dinners here appear in the dedicated Tuna Week or Salad Week plans. This page is a genuinely separate set of combinations, built so the three plans don’t compete with each other.
Which day has the most protein overall?
Tuesday, at roughly 106g across all three meals — Savory Tofu Scramble, Turkey Cobb Salad and Tuna Avocado Wrap.
Do I need fresh, sashimi-grade tuna for any of these dinners?
No — every dinner in this specific plan uses canned tuna. If you want a night with fresh tuna, swap any dinner for Tuna Rice Bowl from the full Tuna Rice Bowl collection.
Can I use this as a shopping list for the week?
Yes, but check quantities against each recipe’s own ingredient list first — this page shows the plan and the protein figures, not combined quantities. Each linked recipe has its full ingredient list and method.
More Weekly Plans
See the single-pillar plans: A Full Week of High Protein Tuna, A Full Week of High Protein Salads, and A Full Week of High Protein Breakfasts. Or build your own combination with the Weekly Meal Planner.
