HEALTHONLINEUS

**Free 7-Day Healthy Meal Plan (September 29 – October 5)**

Maintaining a healthy diet is vital for overall health, and meal planning can make it easier. This 7-day healthy meal plan aims to offer balanced nutrition while being straightforward to prepare. Each day features breakfast, lunch, dinner, and a snack to ensure a mix of tastes and nutrients.

### Day 1: September 29
– **Breakfast:** Greek yogurt with honey and assorted berries
– **Lunch:** Quinoa salad with chickpeas, cucumber, tomatoes, and lemon vinaigrette
– **Dinner:** Grilled salmon paired with steamed broccoli and brown rice
– **Snack:** Carrot sticks served with hummus

### Day 2: September 30
– **Breakfast:** Oatmeal garnished with sliced bananas and walnuts
– **Lunch:** Turkey and avocado wrap with spinach inside a whole grain tortilla
– **Dinner:** Stir-fried tofu with assorted vegetables and quinoa
– **Snack:** Apple slices accompanied by almond butter

### Day 3: October 1
– **Breakfast:** Smoothie featuring spinach, banana, and protein powder
– **Lunch:** Lentil soup served with a side of whole-grain bread
– **Dinner:** Baked chicken breast alongside sweet potatoes and green beans
– **Snack:** Greek yogurt sprinkled with cinnamon

### Day 4: October 2
– **Breakfast:** Scrambled eggs mixed with spinach and whole grain toast
– **Lunch:** Mixed greens salad topped with grilled shrimp and balsamic dressing
– **Dinner:** Whole wheat pasta served with marinara sauce and roasted vegetables
– **Snack:** Celery sticks dipped in peanut butter

### Day 5: October 3
– **Breakfast:** Chia seed pudding made with almond milk and fresh fruit
– **Lunch:** Black bean and corn salad featuring avocado and lime dressing
– **Dinner:** Grilled turkey burgers served with a side of sweet potato fries
– **Snack:** Trail mix consisting of nuts and dried fruit

### Day 6: October 4
– **Breakfast:** Whole grain pancakes topped with fresh strawberries
– **Lunch:** Caprese salad with mozzarella, tomatoes, basil, and balsamic glaze
– **Dinner:** Baked cod paired with asparagus and quinoa
– **Snack:** Sliced cucumber with tzatziki sauce

### Day 7: October 5
– **Breakfast:** Smoothie bowl topped with mixed berries, granola, and coconut flakes
– **Lunch:** Vegetable stir-fry served with brown rice and sesame seeds
– **Dinner:** Stuffed bell peppers filled with ground turkey and quinoa
– **Snack:** Dark chocolate square alongside a handful of almonds

### Tips for Success:
– **Preparation:** Dedicate some time over the weekend to prep ingredients for the upcoming week. Chop vegetables, cook grains, and portion out snacks.
– **Hydration:** Ensure you drink ample water throughout the day to stay hydrated.
– **Flexibility:** Feel free to adjust meals or ingredients based on personal likes or dietary needs.

This meal plan not only emphasizes nutrition but is also crafted to be pleasurable, facilitating adherence to healthy eating habits. Enjoy your week of tasty meals!

With its ruling in Apothekerkammer Nordrhein v. DocMorris (Case C-517/23), the Court of Justice of the European Union (CJEU) provided further clarity on the interpretation of EU law concerning the advertising of medicinal products, with a particular emphasis on prescription-only (Rx) medicinal products. Most importantly, the CJEU ruled that advertising unspecified Rx medicinal products by […]

The post EU and German Courts Clarify Rules on Rx Drug Discounts in latest DocMorris decisions appeared first on Healthcare & Life Sciences Blog.

Muhammara: A Spicy Red Pepper and Walnut Dip

Muhammara is a vibrant, flavorful dip that originates from the Levantine region, particularly popular in Syrian and Turkish cuisines. This spicy red pepper and walnut dip is celebrated for its rich, complex flavors and smooth, creamy texture, making it a versatile addition to any meal or appetizer spread.

### Ingredients and Preparation

The primary ingredients in muhammara include roasted red peppers, walnuts, breadcrumbs, olive oil, and a blend of spices. The red peppers provide a sweet and smoky base, while the walnuts add a nutty richness. Breadcrumbs help to thicken the dip, and olive oil contributes to its silky texture. The spice blend typically includes cumin, garlic, and Aleppo pepper, which gives muhammara its characteristic heat and depth of flavor.

To prepare muhammara, the red peppers are first roasted until their skins are charred and blistered, then peeled to reveal their tender, sweet flesh. The walnuts are often toasted to enhance their flavor before being combined with the other ingredients. Everything is then blended together, traditionally using a mortar and pestle, though a food processor is commonly used today for convenience. The result is a smooth, cohesive dip with a vibrant red hue.

### Flavor Profile

Muhammara is known for its harmonious balance of sweet, spicy, and tangy flavors. The sweetness of the roasted red peppers is complemented by the earthy, slightly bitter taste of the walnuts. The Aleppo pepper adds a mild, fruity heat, while a touch of pomegranate molasses or lemon juice introduces a tangy brightness that lifts the overall flavor profile. This combination makes muhammara both complex and satisfying, with each bite offering a new layer of taste.

### Culinary Uses

Muhammara is incredibly versatile and can be enjoyed in a variety of ways. Traditionally, it is served as a dip with warm pita bread or fresh vegetables. It also makes an excellent spread for sandwiches and wraps, adding a burst of flavor to meats and cheeses. Additionally, muhammara can be used as a sauce for grilled meats or roasted vegetables, enhancing their flavors with its rich, spicy notes.

### Nutritional Benefits

Beyond its delicious taste, muhammara offers several nutritional benefits. Walnuts are a great source of healthy fats, protein, and antioxidants, while red peppers are rich in vitamins A and C. The use of olive oil adds heart-healthy monounsaturated fats, making muhammara a nutritious choice for those looking to incorporate more wholesome ingredients into their diet.

### Conclusion

Muhammara is a delightful dip that brings together the best of Middle Eastern flavors in one dish. Its combination of roasted red peppers, walnuts, and spices creates a unique and irresistible taste experience. Whether enjoyed as a dip, spread, or sauce, muhammara is sure to add a touch of exotic flair to any meal, making it a must-try for food enthusiasts seeking to explore the rich culinary traditions of the Levant.

**Healthy and Delicious Lunch Ideas**

Eating a nutritious lunch is essential for maintaining energy levels and concentration throughout the day. However, finding meals that are both healthy and delicious can be a challenge. Here are some creative and satisfying lunch ideas that are sure to please your palate while providing essential nutrients.

**1. Quinoa Salad Bowl**

Quinoa is a versatile grain that is high in protein and fiber. Create a colorful salad bowl by combining cooked quinoa with cherry tomatoes, cucumber, red onion, and avocado. Add a handful of spinach or arugula for extra greens. Top with a sprinkle of feta cheese and a drizzle of lemon-tahini dressing for a refreshing and filling meal.

**2. Grilled Chicken Wraps**

Grilled chicken wraps are a perfect option for a quick and nutritious lunch. Use whole-grain tortillas and fill them with grilled chicken breast, mixed greens, sliced bell peppers, and a dollop of hummus. For added flavor, include a sprinkle of fresh herbs like cilantro or parsley.

**3. Lentil Soup**

Lentil soup is a hearty and comforting choice that is rich in protein and fiber. Prepare a batch using green or brown lentils, diced tomatoes, carrots, celery, and onions. Season with garlic, cumin, and coriander for a flavorful twist. Serve with a slice of whole-grain bread for a complete meal.

**4. Avocado Toast with Poached Egg**

Avocado toast is a trendy and nutritious option that is easy to prepare. Use whole-grain bread and top with mashed avocado, a pinch of salt, and a squeeze of lime juice. Add a poached egg on top for additional protein, and garnish with red pepper flakes or chives.

**5. Mediterranean Chickpea Salad**

This vibrant salad is packed with flavor and nutrients. Combine canned chickpeas, diced cucumber, cherry tomatoes, red onion, and Kalamata olives. Toss with olive oil, lemon juice, and oregano. Add crumbled feta cheese and fresh parsley for a Mediterranean touch.

**6. Veggie Stir-Fry with Tofu**

A veggie stir-fry is a quick and versatile lunch option. Sauté a mix of your favorite vegetables such as broccoli, bell peppers, and snap peas in a bit of olive oil. Add cubed tofu for protein and season with soy sauce, ginger, and garlic. Serve over brown rice or quinoa.

**7. Turkey and Spinach Stuffed Peppers**

Stuffed peppers are a delicious way to enjoy a balanced meal. Use bell peppers as edible bowls and fill them with a mixture of ground turkey, spinach, diced tomatoes, and quinoa. Top with a sprinkle of mozzarella cheese and bake until the peppers are tender.

**8. Zucchini Noodles with Pesto**

Zucchini noodles, or “zoodles,” are a low-carb alternative to pasta. Toss zoodles with homemade or store-bought pesto sauce, cherry tomatoes, and grilled chicken or shrimp. This dish is light yet satisfying, perfect for a midday meal.

**9. Black Bean and Sweet Potato Tacos**

For a plant-based lunch, try black bean and sweet potato tacos. Roast diced sweet potatoes until tender, and combine with black beans, corn, and diced avocado. Serve in corn tortillas and top with a squeeze of lime and fresh cilantro.

**10. Greek Yogurt Parfait**

For a lighter lunch option, consider a Greek yogurt parfait. Layer Greek yogurt with fresh berries, granola, and a drizzle of honey. This meal is rich in protein and antioxidants, making it a healthy and sweet treat.

Incorporating these healthy and delicious lunch ideas into your routine can help you stay energized and satisfied throughout the day. Experiment with different ingredients and flavors to keep your meals exciting and nutritious.

### Fast and Easy Potsticker Soup Recipe Ready in 30 Minutes

Potsticker soup is an enjoyable blend of tastes that merges the cherished dumplings with a flavorful broth, creating a soothing meal suitable for any season. This fast and easy recipe enables you to create a tasty potsticker soup in merely 30 minutes, making it a perfect option for hectic weeknights.

#### Ingredients

– **For the Soup:**
– 4 cups chicken or vegetable broth
– 1 cup water
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– 1 teaspoon minced ginger
– 2 cloves minced garlic
– 2 cups fresh or frozen potstickers (chicken, pork, or vegetable)
– 1 cup chopped bok choy or spinach
– 1 carrot, thinly sliced
– 2 green onions, sliced (for garnish)
– Salt and pepper to taste

– **Optional Toppings:**
– Chili oil or sauce
– Fresh cilantro
– Sesame seeds

#### Instructions

1. **Prepare the Broth:**
In a sizable pot, mix the chicken or vegetable broth, water, soy sauce, sesame oil, minced ginger, and minced garlic. Heat the mixture to a simmer over medium heat.

2. **Add the Potstickers:**
Once the broth is simmering, carefully add the potstickers to the pot. If using frozen potstickers, there’s no need to defrost them beforehand. Let them cook in the broth for approximately 5-7 minutes, or until they are warmed through and floating on top.

3. **Incorporate Vegetables:**
Add the sliced carrots and chopped bok choy (or spinach) into the pot. Keep simmering for an extra 3-5 minutes until the vegetables are soft.

4. **Season the Soup:**
Taste the soup and modify the seasoning with salt and pepper as required. If you enjoy a bit of spice, you can also introduce chili oil or sauce at this point.

5. **Serve:**
Pour the potsticker soup into bowls and top with sliced green onions. For enhanced flavor, sprinkle with sesame seeds or fresh cilantro if preferred.

#### Tips for Success

– **Potstickers:** You may opt for store-bought potstickers for ease, or prepare your own if you have the time. They can be stuffed with a range of fillings, so choose your favorite.
– **Vegetable Variations:** This soup is adaptable; you can include other vegetables like mushrooms, bell peppers, or snap peas based on your taste.
– **Broth Options:** For a deeper flavor, think about using homemade broth or adding a dash of mirin or rice vinegar for additional complexity.

#### Conclusion

This fast and easy potsticker soup recipe is not only simple to make but also brimming with flavor and nutrition. In just 30 minutes, you can savor a warm, comforting bowl of soup that delivers the delightful essence of potstickers to your dining experience. Ideal for a snug evening at home or as a fulfilling meal for the family, this recipe is destined to be a favorite in your kitchen. Enjoy!

### Fall-Inspired Steak Salad with Sweet Potatoes and Chimichurri Dressing

With the shift in leaves and the coolness in the air, fall introduces a variety of flavors that shine in a robust steak salad. This fall-inspired steak salad includes succulent grilled steak, roasted sweet potatoes, and a colorful chimichurri dressing, making it an ideal dish for the season.

#### Ingredients

**For the Salad:**
– 1 lb flank steak (or your choice of cut)
– 2 medium sweet potatoes, peeled and cubed
– 4 cups mixed greens (like arugula, spinach, and kale)
– 1 red onion, sliced thin
– 1 cup cherry tomatoes, halved
– Olive oil
– Salt and pepper to taste

**For the Chimichurri Dressing:**
– 1 cup fresh parsley, finely chopped
– 1/2 cup fresh cilantro, finely chopped
– 4 cloves garlic, minced
– 1/2 teaspoon red pepper flakes (adjust as per taste)
– 1/2 cup olive oil
– 2 tablespoons red wine vinegar
– Salt and pepper to taste

#### Instructions

**1. Prepare the Sweet Potatoes:**
– Preheat the oven to 425°F (220°C).
– Mix the cubed sweet potatoes with olive oil, salt, and pepper. Arrange them on a baking sheet in a single layer.
– Roast in the oven for 25-30 minutes, or until they are tender and caramelized, flipping them halfway through for even cooking.

**2. Cook the Steak:**
– While the sweet potatoes are roasting, season the flank steak with salt and pepper.
– Heat a grill or grill pan over medium-high heat. Cook the steak for approximately 4-5 minutes on each side for medium-rare, or until it achieves your preferred doneness.
– Take the steak off the grill and let it rest for 5-10 minutes before slicing it thinly against the grain.

**3. Make the Chimichurri Dressing:**
– In a bowl, mix the chopped parsley, cilantro, minced garlic, and red pepper flakes.
– Stir in the olive oil and red wine vinegar. Season with salt and pepper to taste. Blend well and set aside.

**4. Assemble the Salad:**
– In a large bowl, combine the mixed greens, roasted sweet potatoes, sliced steak, red onion, and cherry tomatoes.
– Drizzle with chimichurri dressing and gently toss to combine. Adjust seasoning if needed.

**5. Serve:**
– Portion the salad onto plates and top with extra chimichurri dressing if desired. Relish this vibrant and delicious fall-inspired dish!

#### Nutritional Benefits

This steak salad is not only flavorful but also loaded with nutrients. Sweet potatoes are abundant in vitamins A and C, fiber, and antioxidants. The mixed greens offer essential vitamins and minerals, while the steak is a rich source of protein and iron. The chimichurri dressing, made with fresh herbs, brings a flavor explosion and extra health benefits, including anti-inflammatory properties.

#### Conclusion

This fall-inspired steak salad with sweet potatoes and chimichurri dressing is a fantastic way to embrace the season’s flavors. It merges hearty ingredients with fresh herbs, resulting in a fulfilling and healthy meal. Whether served as a main course for dinner or a filling lunch, this salad is likely to become a staple in your autumn menu.

**Lavender-Infused Blueberry Muffins: A Delightful Twist on a Classic Treat**

Lavender-infused blueberry muffins offer a unique and aromatic twist to the traditional blueberry muffin. The subtle floral notes of lavender complement the sweet and tangy blueberries, creating a delightful flavor profile that is both refreshing and comforting. Perfect for breakfast, brunch, or a delightful snack, these muffins are sure to impress family and friends.

**Ingredients:**

– 1 1/2 cups all-purpose flour
– 1/2 cup granulated sugar
– 1/4 cup brown sugar
– 2 teaspoons baking powder
– 1/2 teaspoon salt
– 1/2 cup unsalted butter, melted and cooled
– 1/2 cup milk
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 tablespoon culinary lavender buds
– 1 cup fresh or frozen blueberries
– Zest of 1 lemon (optional)

**Instructions:**

1. **Preheat the Oven:**
Preheat your oven to 375°F (190°C). Line a muffin tin with paper liners or grease it lightly with butter or cooking spray.

2. **Prepare Lavender Sugar:**
In a small bowl, combine the granulated sugar and lavender buds. Use your fingers to gently rub the lavender into the sugar, releasing the oils and infusing the sugar with a floral aroma.

3. **Mix Dry Ingredients:**
In a large mixing bowl, whisk together the flour, lavender-infused sugar, brown sugar, baking powder, and salt until well combined.

4. **Combine Wet Ingredients:**
In another bowl, whisk together the melted butter, milk, eggs, and vanilla extract until smooth.

5. **Create the Batter:**
Pour the wet ingredients into the dry ingredients. Stir gently until just combined. Be careful not to overmix, as this can result in dense muffins.

6. **Fold in Blueberries:**
Gently fold the blueberries and lemon zest (if using) into the batter, ensuring they are evenly distributed.

7. **Fill the Muffin Tin:**
Divide the batter evenly among the prepared muffin cups, filling each about two-thirds full.

8. **Bake:**
Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

9. **Cool and Serve:**
Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely. Serve warm or at room temperature.

**Tips for Success:**

– **Culinary Lavender:** Ensure you use culinary-grade lavender to avoid any bitterness or soapy taste. This type of lavender is specifically grown for cooking and is safe to consume.
– **Fresh or Frozen Blueberries:** Both fresh and frozen blueberries work well in this recipe. If using frozen, do not thaw them before adding to the batter to prevent excess moisture.
– **Storage:** Store muffins in an airtight container at room temperature for up to three days, or freeze for longer storage.

Lavender-infused blueberry muffins are a delightful way to elevate a classic recipe with a touch of elegance. Whether you’re hosting a brunch or simply enjoying a quiet morning at home, these muffins are sure to bring a sense of calm and joy to your day.

### Apple Scones with Spiced Glaze: An Ideal Cozy Autumn Recipe

As the foliage changes and the air gets brisk, nothing compares to the comfort of warm, freshly baked scones that capture the cozy essence of fall. Apple scones with spiced glaze provide a wonderful indulgence that melds the sweetness of apples with the soothing tastes of cinnamon and nutmeg. This recipe is excellent for a relaxing weekend brunch or a midday snack paired with tea.

#### Ingredients

**For the Scones:**
– 2 cups all-purpose flour
– 1/4 cup granulated sugar
– 1 tablespoon baking powder
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/2 cup cold unsalted butter, cubed
– 1 cup peeled and chopped apples (approximately 1 large apple)
– 1/2 cup heavy cream
– 1 large egg
– 1 teaspoon vanilla extract

**For the Spiced Glaze:**
– 1 cup powdered sugar
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 2-3 tablespoons milk (or as necessary for texture)
– A pinch of salt

#### Instructions

1. **Preheat the Oven:**
Set your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper.

2. **Prepare the Dry Ingredients:**
In a sizable mixing bowl, combine the flour, sugar, baking powder, salt, cinnamon, and nutmeg by whisking.

3. **Incorporate the Butter:**
Introduce the cold, cubed butter into the dry ingredients. Using a pastry cutter or your fingers, blend the butter into the flour mixture until it resembles coarse crumbs.

4. **Add the Apples:**
Carefully fold in the chopped apples, ensuring they are uniformly spread throughout the mixture.

5. **Mix the Wet Ingredients:**
In another bowl, whisk the heavy cream, egg, and vanilla extract together. Pour this mixture into the dry ingredients and stir until just incorporated. Take care not to overmix; the dough should be a bit sticky.

6. **Shape the Scones:**
Transfer the dough to a floured surface and lightly knead it a few times until it forms a cohesive mass. Flatten the dough into a circle about 1-inch thick. Cut the circle into wedges (like a pizza) or use a round cutter for individual scones.

7. **Bake:**
Arrange the scones on the prepared baking sheet with about 2 inches of space between them. Bake for 15-20 minutes, or until the tops are golden brown.

8. **Prepare the Spiced Glaze:**
While the scones bake, mix the powdered sugar, cinnamon, nutmeg, milk, and salt in a small bowl. Adjust the milk until you achieve your preferred glaze consistency.

9. **Glaze the Scones:**
After removing the scones from the oven and allowing them to cool slightly, drizzle the spiced glaze on top of each scone.

10. **Serve:**
Savor the apple scones warm or at room temperature alongside your favorite autumn beverage.

#### Tips for Success

– **Apple Variety:** Combine sweet and tart apples, like Granny Smith and Honeycrisp, for a richer flavor profile.
– **Storage:** Keep leftover scones in an airtight container at room temperature for up to 2 days or freeze for extended preservation.
– **Customization:** Feel free to mix in nuts, such as walnuts or pecans, or dried fruits like cranberries for extra texture and flavor.

### Conclusion

Apple scones with spiced glaze are a delightful way to embrace the flavors of fall. Their soft crumb and sweet, spiced topping render them a comforting treat that will surely satisfy family and friends. Whether enjoyed right from the oven or as part of a cozy gathering, these scones are an exceptional element to your autumn baking collection.

**Chilled Sesame Noodle Dish: A Refreshing Culinary Delight**

The chilled sesame noodle dish, a staple in many Asian cuisines, is a refreshing and flavorful meal perfect for warm weather or as a light yet satisfying option any time of the year. Originating from Chinese cuisine, this dish has gained popularity worldwide due to its simple preparation, versatility, and delightful taste.

**Ingredients and Preparation**

At its core, the chilled sesame noodle dish consists of noodles, a sesame-based sauce, and a variety of toppings. The noodles can range from traditional Chinese wheat noodles to soba or even rice noodles, depending on personal preference or dietary needs. The key component, however, is the rich and creamy sesame sauce, which is typically made from sesame paste or tahini, soy sauce, rice vinegar, garlic, ginger, and a touch of sweetness from sugar or honey.

To prepare the dish, the noodles are cooked until al dente, then rinsed under cold water to halt the cooking process and cool them down. This step is crucial as it ensures the noodles remain firm and do not become mushy when mixed with the sauce. The chilled noodles are then tossed with the sesame sauce until evenly coated.

**Toppings and Variations**

One of the appealing aspects of the chilled sesame noodle dish is its adaptability. A variety of toppings can be added to enhance both the flavor and nutritional value. Common toppings include sliced cucumbers, julienned carrots, scallions, and crushed peanuts. For added protein, cooked chicken, tofu, or shrimp can be included. Some variations also incorporate a hint of spice with chili oil or red pepper flakes for those who enjoy a bit of heat.

**Cultural Significance and Popularity**

In Chinese culture, chilled sesame noodles are often enjoyed during the summer months as a cooling dish. They are also popular in Taiwan and Japan, where similar versions exist, such as “liang mian” and “hiyashi chuka,” respectively. The dish’s popularity has spread globally, with many Western restaurants offering their own takes on this classic.

**Health Benefits**

Apart from being delicious, chilled sesame noodles offer several health benefits. Sesame seeds are rich in healthy fats, vitamins, and minerals, including calcium and magnesium. The dish can be made more nutritious by incorporating whole grain or buckwheat noodles and a variety of fresh vegetables. Additionally, it can be easily adapted to suit vegetarian, vegan, or gluten-free diets.

**Conclusion**

The chilled sesame noodle dish is a testament to the beauty of simple yet flavorful cooking. Its ease of preparation, combined with the ability to customize ingredients, makes it a versatile choice for any meal. Whether enjoyed as a quick lunch, a side dish, or a light dinner, chilled sesame noodles offer a delightful taste of Asian cuisine that can be appreciated by food lovers everywhere.

**7-Day High-Protein Diet Meal Plan for Optimal Nutrition**

A protein-rich diet can be a beneficial approach to enhance muscle development, assist with weight management, and improve overall wellness. This 7-day meal schedule aims to deliver excellent nutrition while maintaining a high protein intake. Each day encompasses breakfast, lunch, dinner, and snacks, concentrating on whole foods that are abundant in protein.

### Day 1

**Breakfast:**
– Scrambled eggs (3 eggs) with spinach and feta cheese
– 1 slice of whole-grain toast
– 1 cup of Greek yogurt with berries

**Lunch:**
– Grilled chicken breast (150g) served on a mixed greens salad with cherry tomatoes, cucumbers, and balsamic vinaigrette
– 1 apple

**Dinner:**
– Baked salmon (150g) accompanied by quinoa and steamed broccoli
– 1 small sweet potato

**Snacks:**
– 1 protein shake
– 1 handful of almonds

### Day 2

**Breakfast:**
– Overnight oats prepared with 1 cup of rolled oats, 1 scoop of protein powder, almond milk, and sliced banana

**Lunch:**
– Turkey and avocado wrap in a whole-grain tortilla with lettuce and tomato
– 1 cup of carrot sticks

**Dinner:**
– Stir-fried tofu (150g) with assorted vegetables and brown rice
– 1 cup of edamame

**Snacks:**
– Cottage cheese (1 cup) with pineapple
– 1 hard-boiled egg

### Day 3

**Breakfast:**
– Smoothie containing 1 scoop of protein powder, spinach, banana, and almond milk
– 1 slice of whole-grain toast with peanut butter

**Lunch:**
– Quinoa salad featuring black beans, corn, diced bell peppers, and lime dressing
– 1 orange

**Dinner:**
– Grilled shrimp (150g) with whole-wheat pasta and marinara sauce
– Side salad with olive oil dressing

**Snacks:**
– 1 protein bar
– 1 cup of assorted nuts

### Day 4

**Breakfast:**
– Greek yogurt parfait layered with granola and mixed berries
– 1 boiled egg

**Lunch:**
– Lentil soup paired with a side of whole-grain bread
– 1 pear

**Dinner:**
– Beef stir-fry (150g) with broccoli, bell peppers, and brown rice
– 1 cup of steamed green beans

**Snacks:**
– Hummus with sliced cucumbers and bell peppers
– 1 protein shake

### Day 5

**Breakfast:**
– Omelet made with 3 eggs, mushrooms, and cheese
– 1 slice of whole-grain toast

**Lunch:**
– Grilled chicken salad featuring mixed greens, avocado, and vinaigrette
– 1 cup of mixed berries

**Dinner:**
– Baked cod (150g) served with asparagus and quinoa
– 1 small baked potato

**Snacks:**
– Greek yogurt drizzled with honey
– 1 handful of walnuts

### Day 6

**Breakfast:**
– Smoothie bowl blended with protein powder, mixed fruits, and topped with seeds and nuts

**Lunch:**
– Chickpea salad consisting of diced cucumbers, tomatoes, and feta cheese
– 1 apple

**Dinner:**
– Turkey meatballs (150g) paired with whole-wheat spaghetti and marinara sauce
– Side of sautéed spinach

**Snacks:**
– 1 protein bar
– 1 hard-boiled egg

### Day 7

**Breakfast:**
– Chia seed pudding created with almond milk and topped with berries
– 1 slice of whole-grain toast spread with almond butter

**Lunch:**
– Tuna salad featuring mixed greens, cherry tomatoes, and olives
– 1 orange

**Dinner:**
– Grilled chicken thighs (150g) accompanied by roasted vegetables and quinoa
– 1 cup of steamed broccoli

**Snacks:**
– Cottage cheese with sliced peaches
– 1 handful of assorted nuts

### Conclusion

This 7-day high-protein meal schedule offers a range of nutrient-rich foods that can assist in fulfilling your protein requirements while enhancing overall health. Modify portion sizes and snacks based on your specific caloric needs and preferences. Always seek advice from a healthcare professional or a registered dietitian before commencing any new dietary plan.