3-Day High-Protein Meal Plan with Salmon, Eggs and Lentils

This simple 3-day plan puts protein at the center of every meal, using salmon, eggs, and lentils to help you stay full and support steady weight loss. Prep the lentil salad and hard-boiled eggs ahead of time, and the plan comes together quickly.

Day 1

Breakfast: Scrambled eggs with spinach and whole-grain toast. Lunch: Lentil salad with cucumber, tomato, herbs, and a lemon-olive oil dressing. Dinner: Baked salmon with roasted vegetables and a small serving of brown rice.

Day 2

Breakfast: Greek yogurt with berries and a boiled egg. Lunch: Salmon salad over mixed greens with chickpeas. Dinner: Lentil soup with whole-grain bread and a side salad.

Day 3

Breakfast: Vegetable omelet with whole-grain toast. Lunch: Lentil and egg bowl with roasted vegetables. Dinner: Grilled salmon with quinoa and steamed green beans.

Tips for staying on track

• Drink water throughout the day and before meals.
• Keep portions balanced: protein, vegetables, and a whole grain or legume at each meal.
• Prep lentils, eggs, and vegetables in advance so healthy choices are the easy ones.