Day 1

• Breakfast: Greek yogurt (1 cup, 100 kcal, 10g protein) with berries (1 cup, 70 kcal, 1g protein) and chia seeds (2 tbsp, 120 kcal, 4g protein)
  • Total: 290 kcal, 15g protein
• Lunch: Quinoa salad with chickpeas and vegetables (1 cup cooked quinoa, 222 kcal, 8g protein; 1/2 cup chickpeas, 120 kcal, 6g protein; mixed vegetables, 1 cup, 50 kcal, 2g protein)
  • Total: 392 kcal, 16g protein
• Snack: Cottage cheese (1 cup, 206 kcal, 28g protein) with sliced cucumber (1 cup, 16 kcal, 1g protein)
  • Total: 222 kcal, 29g protein
• Dinner: Lentil soup (1.5 cups, 300 kcal, 18g protein) with a side salad (lettuce, 1 cup, 8 kcal; tomato, 1 medium, 22 kcal; 1 tbsp olive oil, 119 kcal)
  • Total: 449 kcal, 18g protein
• Total for Day 1: 1353 kcal, 78g protein

Day 2

• Breakfast: Smoothie with protein powder (1 scoop, 100 kcal, 20g protein), spinach (1 cup, 7 kcal, 1g protein), banana (1 medium, 105 kcal, 1g protein), and almond milk (1 cup, 30 kcal, 1g protein)
  • Total: 242 kcal, 23g protein
• Lunch: Black bean and corn salad (1 cup black beans, 227 kcal, 15g protein; 1/2 cup corn, 66 kcal, 2g protein; mixed vegetables, 1 cup, 50 kcal, 2g protein)
  • Total: 343 kcal, 19g protein
• Snack: Almonds (1 oz, 164 kcal, 6g protein)
  • Total: 164 kcal, 6g protein
• Dinner: Stuffed bell peppers with quinoa and black beans (1 large bell pepper, 50 kcal, 1g protein; 1/2 cup cooked quinoa, 111 kcal, 4g protein; 1/2 cup black beans, 114 kcal, 7g protein; 1/4 cup shredded cheese, 110 kcal, 7g protein)
  • Total: 385 kcal, 19g protein
• Total for Day 2: 1134 kcal, 67g protein

Day 3

• Breakfast: Oatmeal with almond butter and chia seeds (1/2 cup oats, 150 kcal, 5g protein; 1 tbsp almond butter, 98 kcal, 2g protein; 1 tbsp chia seeds, 60 kcal, 2g protein)
  • Total: 308 kcal, 9g protein
• Lunch: Hummus and veggie wrap (1 whole wheat wrap, 130 kcal, 5g protein; 1/2 cup hummus, 200 kcal, 8g protein; mixed vegetables, 1 cup, 50 kcal, 2g protein)
  • Total: 380 kcal, 15g protein
• Snack: Greek yogurt (1 cup, 100 kcal, 10g protein) with a small apple (52 kcal, 0g protein)
  • Total: 152 kcal, 10g protein
• Dinner: Baked tempeh with quinoa and broccoli (1/2 block tempeh, 160 kcal, 18g protein; 1 cup cooked quinoa, 222 kcal, 8g protein; 1 cup steamed broccoli, 55 kcal, 4g protein)
  • Total: 437 kcal, 30g protein
• Total for Day 3: 1277 kcal, 64g protein

Day 4

• Breakfast: Scrambled eggs with spinach (2 large eggs, 140 kcal, 12g protein; 1 cup spinach, 7 kcal, 1g protein)
  • Total: 147 kcal, 13g protein
• Lunch: Chickpea salad sandwich (1 cup chickpeas, 210 kcal, 15g protein; 2 slices whole wheat bread, 160 kcal, 8g protein)
  • Total: 370 kcal, 23g protein
• Snack: Protein bar (200 kcal, 20g protein)
  • Total: 200 kcal, 20g protein
• Dinner: Vegetarian chili (1 cup, 256 kcal, 15g protein) with a side of brown rice (1/2 cup, 109 kcal, 3g protein)
  • Total: 365 kcal, 18g protein
• Total for Day 4: 1082 kcal, 74g protein

Day 5

• Breakfast: Smoothie with protein powder (1 scoop, 100 kcal, 20g protein), frozen berries (1 cup, 70 kcal, 1g protein), and almond milk (1 cup, 30 kcal, 1g protein)
  • Total: 200 kcal, 22g protein
• Lunch: Greek salad with feta (1 cup mixed greens, 10 kcal, 1g protein; 1/2 cup feta cheese, 200 kcal, 10g protein; vegetables, 1 cup, 50 kcal, 2g protein; 1 tbsp olive oil, 119 kcal)
  • Total: 379 kcal, 13g protein
• Snack: Edamame (1 cup, 189 kcal, 17g protein)
  • Total: 189 kcal, 17g protein
• Dinner: Spaghetti with marinara sauce and lentil meatballs (1 cup cooked spaghetti, 200 kcal, 7g protein; marinara sauce, 1/2 cup, 70 kcal, 2g protein; lentil meatballs, 1 cup, 230 kcal, 18g protein)
  • Total: 500 kcal, 27g protein
• Total for Day 5: 1268 kcal, 79g protein

Day 6

• Breakfast: Greek yogurt (1 cup, 100 kcal, 10g protein) with honey (1 tbsp, 64 kcal, 0g protein) and granola (1/4 cup, 100 kcal, 3g protein)
  • Total: 264 kcal, 13g protein
• Lunch: Spinach and feta stuffed peppers (1 large bell pepper, 50 kcal, 1g protein; 1/2 cup feta cheese, 200 kcal, 10g protein; 1 cup spinach, 7 kcal, 1g protein)
  • Total: 257 kcal, 12g protein
• Snack: Cottage cheese (1 cup, 206 kcal, 28g protein) with sliced peaches (1 cup, 66 kcal, 1g protein)
  • Total: 272 kcal, 29g protein
• Dinner: Black bean tacos (1 cup black beans, 227 kcal, 15g protein; 2 small tortillas, 160 kcal, 4g protein; vegetables, 1 cup, 50 kcal, 2g protein)
  • Total: 437 kcal, 21g protein
• Total for Day 6: 1230 kcal, 75g protein

Day 7

• Breakfast: Smoothie with protein powder (1 scoop, 100 kcal, 20g protein), frozen mango (1 cup, 100 kcal, 1g protein), and coconut water (1 cup, 46 kcal, 1g protein)
  • Total: 246 kcal, 22g protein
• Lunch: Veggie burger on a whole wheat bun (1 patty, 124 kcal, 11g protein; 1 bun, 140 kcal, 5g protein; lettuce and tomato, 10 kcal, 1g protein)
  • Total: 274 kcal, 17g protein
• Snack: Almonds (1 oz, 164 kcal, 6g protein)
  • Total: 164 kcal, 6g protein
• Dinner: Baked falafel with a side of roasted vegetables (4 falafel, 200 kcal, 12g protein; roasted vegetables, 2 cups, 150 kcal, 4g protein; 2 tbsp tahini sauce, 178 kcal, 4g protein)
  • Total: 528 kcal, 20g protein
• Total for Day 7: 1212 kcal, 65g protein

Each day maintains a balanced diet with at least 80 grams of protein and remains within the 1600-calorie limit. Adjust quantities slightly to meet exact protein and calorie needs as necessary.