7-Day High-Protein Meal Plan for Lean Muscle

A free, 7-day high protein diet meal plan with breakfast, lunch and dinner ideas, plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you track nutrition and stay on target.

7 Day High Protein Diet Meal Plan

As summer winds down and routines return with school and activities, quick, nutritious meals become essential. Simple meal prep and a few slow-cooker or make-ahead recipes can keep dinners stress-free and protein-rich. This weekly plan includes family-friendly options like a satisfying chicken salad and easy slow-cooker sloppy joes, designed to fit busy schedules without sacrificing wholesome, filling meals.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and satiety, and it transformed my eating habits. Protein-rich meals help reduce cravings and keep energy steady between meals. Many people find meeting daily protein goals challenging, so this meal plan aims to provide balanced, protein-focused meals across the week. If you find this helpful, I plan to share more weekly high-protein plans and a high-protein cookbook is in the works.

A practical way to meet protein targets is to distribute intake across three main meals and snacks. For example, if you aim for 120 grams of protein per day, target about 30 grams per meal and add protein-rich snacks that provide 10–30 grams each. Consult a health professional if you’re unsure about the right protein intake for your specific needs.

How It Works

These meal plans are guides with room for personalization. Add beverages, fruit, extra snacks, or dessert as needed, and swap recipes to suit your tastes. Aim for at least 1,500 calories per day as a baseline, adjusting for age, activity level, and goals. Consult a dietitian for personalized recommendations.

Important Note

People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein. Always consult a healthcare provider before significantly increasing protein intake if you have underlying health conditions.

Join the community for recipe inspiration and shared photos. You can subscribe to get meal plans and updates delivered by email.

High Protein Diet Meal Plan

Breakfast and lunch Monday through Friday are portioned for one person, while dinners and all weekend meals serve a family of four. Some recipes yield leftovers suitable for a second night or next-day lunch. The shopping list below covers everything needed for the week. Add high-protein snacks to reach your daily goals.

MONDAY
B: Egg White Grill
L: Carne Asada Steak Salad
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (double batch) plus 1 cup steamed edamame

Total Calories (approx.): 1,348 — Protein: 123 g

TUESDAY
B: Egg White Grill
L: Carne Asada Steak Salad
D: Turkey Stuffed Zucchini and Lemony Hearts of Palm Salad with Avocado

Total Calories (approx.): 1,177 — Protein: 123 g

WEDNESDAY
B: Egg White Grill
L: Ahi Poke Bowl with Mango (half recipe)
D: Lasagna with a side of chopped Romaine, shaved Parmesan, and Greek Yogurt Caesar dressing

Total Calories (approx.): 1,408 — Protein: 121 g

THURSDAY
B: Egg White Grill
L: Leftover Lasagna with Romaine and Caesar dressing
D: Air Fryer Cajun Shrimp with ¾ cup brown rice

Total Calories (approx.): 1,329 — Protein: 121 g

FRIDAY
B: High Protein Zucchini Omelet for One
L: Leftover Lasagna with Romaine and Caesar dressing
D: Maple Soy Glazed Salmon with Fried Brown Rice

Total Calories (approx.): 1,349 — Protein: 120 g

SATURDAY
B: Blueberry Banana Peanut Butter Smoothie (batch for four)
L: Tuna Melt (double recipe) and an apple
D: Dinner out

Total Calories (approx.): 663 — Protein: 53.5 g

SUNDAY
B: Savory Cottage Cheese Bowl (batch for four)
L: Turkey Club sandwiches (batch for four) with baby carrots
D: Air Fryer Fried Chicken with Instant Pot Mashed Potatoes and Coleslaw

Total Calories (approx.): 1,201 — Protein: 122 g

Notes: These totals are guides. Women may aim for around 1,500 calories per day depending on personal needs. Adjust portions, snacks, and beverages to meet your calorie and protein targets. Prepare extra rice when indicated to simplify weeknight dinners.

Shopping list

Produce

• 4 medium apples
• 4 medium bananas
• 1 medium mango
• 4 medium lemons
• 1 medium lime
• 1 small (5 oz) plus 1 medium (6 oz) Hass avocado
• 1 tub fresh guacamole or ingredients to make your own
• 5 Persian (mini) cucumbers
• 6 medium zucchini
• 1 medium yellow squash
• 2 medium plus 1 large red bell pepper
• 1 small jalapeño
• 2 medium heads garlic
• 1 small plus 1 medium shallot
• 1 (3-inch) piece fresh ginger
• 1 small bunch celery
• 1 small package baby carrots
• 1 small package shredded carrots
• 2 lb Russet potatoes
• 2 medium bunches scallions (about 11 total)
• 1 small bunch fresh chives
• 1 small bunch fresh Italian parsley
• 1 small head Iceberg lettuce
• 1 (5 oz) container baby arugula
• 1 (5 oz) container mixed greens
• 2 large heads Romaine lettuce
• 1 package shredded green and purple cabbage
• 1 lb grape or cherry tomatoes
• 1 medium heirloom tomato
• 3 medium vine-ripened tomatoes
• 1 tub fresh pico de gallo or ingredients to make your own
• 2 medium red onions
• 1 medium yellow onion
• 1 small white onion

Meat, Poultry & Fish

• 1 lb boneless, skinless chicken breasts
• 8 chicken drumsticks
• 1 1/3 lb ground turkey
• 1 lb 93% lean ground beef
• 1 boneless strip steak (about 10 oz, trimmed)
• ¼ lb sushi-grade tuna
• 1 ½ lb wild salmon fillets (about 4 fillets)
• 1 lb jumbo peeled and deveined shrimp
• 1 package center-cut bacon
• 1 package fully cooked turkey or chicken Andouille sausage or kielbasa
• ¾ lb sliced deli turkey

Condiments & Spices

• Extra virgin olive oil
• Canola or neutral oil
• Cooking spray
• Salt and pepper
• Onion powder
• Garlic powder
• Cumin
• Reduced sodium soy sauce
• Toasted sesame oil
• Sriracha
• Sesame seeds
• Light mayonnaise
• Red wine vinegar
• Curry powder
• Paprika
• Italian seasoning
• Dijon mustard
• Cajun or Creole seasoning
• Maple syrup
• Dried parsley
• White wine vinegar

Dairy & Refrigerated

• ½ dozen large eggs
• 1 quart liquid egg whites
• 1 pint low-fat buttermilk
• 1 pint 2% milk or unsweetened almond milk
• 1 small container light sour cream
• 3 (16 oz) containers low-fat cottage cheese
• 1 (5.3 oz) plus 1 (16 oz) container nonfat plain Greek yogurt
• 2 (14 oz) packages extra-firm tofu
• Butter (small box) and a small tub whipped butter if desired
• 1 package sliced cheddar or American cheese
• 1 (8 oz) package shredded part-skim mozzarella
• 1 (8 oz) package shredded Monterey Jack
• Fresh Parmesan wedge
• Fresh Pecorino Romano wedge (or substitute Parmesan in lasagna)

Grains

• Light multigrain English muffins
• Sliced whole grain bread
• Whole wheat seasoned breadcrumbs
• Bran flakes cereal
• Dry brown rice or equivalent pre-cooked rice
• No-boil lasagna noodles

Canned & Jarred

• Anchovy fillets (small jar)
• 1 (14 oz) can hearts of palm
• 1 (28 oz) can crushed tomatoes
• 1 (14 oz) can chicken broth
• Smooth peanut butter
• Powdered peanut butter (optional)
• Sliced pickles
• 2 (4.5 oz) cans tuna in water

Frozen

• 3 packages riced cauliflower (10–12 oz each)
• 1 small package peas and carrots
• 1 large package frozen blueberries
• 1 large package edamame (in pod)

Miscellaneous

• Roasted shelled pistachios (or ¼ cup if from bulk)
• Roasted macadamia nuts (or 1 tbsp if from bulk)
• Peanuts (or ¼ cup if from bulk)
• 1 bottle white wine (optional for recipes)

You may substitute gluten-free or dairy-free options as needed. Adjust quantities for household size and preferences.