7-Day High-Protein Meal Plan to Boost Muscle Growth

A complimentary, 7-day high-protein diet meal plan that includes breakfast, lunch and dinner ideas along with a complete shopping list. Each recipe features macro information and Weight Watchers points to help you track nutrition and stay on target.

7 Day High Protein Diet Meal Plan

Happy Mother’s Day! Whether you’re celebrating as a mom, step‑mom, foster mom, adoptive mom, or bonus mom, I hope your day is full of warmth and happy moments. If you’re hosting brunch, consider the Breakfast Casserole with Sausage or set up a DIY bagel bar featuring High‑Protein Egg Bagels — both are crowd-pleasers that help you meet your daily protein goals.

To every mom: thank you for the early mornings, late nights, big and small sacrifices, and the constant encouragement you give. You make your families stronger and happier, and your efforts matter deeply.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle growth and overall satiety, and it’s made a noticeable difference. Higher protein keeps me feeling fuller longer and reduces cravings for sweets and snacks between meals. Many people struggle to reach their protein targets, so I created this high-protein weekly meal plan to make hitting daily protein goals more manageable and enjoyable.

A practical way to distribute protein is across three meals and a couple of snacks. For example, if your daily goal is 120 grams of protein, aim for roughly 30–40 grams per meal and 10–30 grams from snacks. If you’re unsure about your ideal protein intake, consult a registered dietitian or a reliable nutrition resource for personalized guidance.

How It Works

These meal plans are intended as a flexible guide, not a strict regimen. They provide structure while leaving room to customize: add coffee, snacks, fruit, extra servings, or swap recipes to suit your taste and goals. Breakfast and lunch Monday through Friday are planned as single servings while dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers suitable for an additional dinner or lunch the next day. Aim for at least 1,500 calories per day as a general baseline for women; individual needs will vary based on age, activity level, and goals. Consult your healthcare provider or dietitian for personalized recommendations.

Note

If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function common in older adults, you may need to limit protein intake to avoid complications. Always check with your healthcare provider or a dietitian before making large changes to your protein consumption.

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High Protein Diet Meal Plan:

This plan includes breakfasts and lunches for one person Monday through Friday, with dinners and weekend meals scaled for a family of four. Many recipes produce leftovers suitable for another meal. A comprehensive grocery list is provided below to cover all recipes on the plan. Consider adding high-protein snacks throughout the day to meet your protein target.

MONDAY
B: Strawberry Banana Smoothie
L: Thai-Inspired Chicken Salad
D: Stuffed Shells with Roasted Broccoli

Total Calories: 1,392* • Protein: 122 g

TUESDAY
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Thai-Inspired Chicken Salad (leftover)
D: Ground Turkey Taco Skillet with 1 oz avocado

Total Calories: 1,329* • Protein: 120.5 g

WEDNESDAY
B: Strawberry Banana Smoothie
L: Thai-Inspired Chicken Salad
D: Slow Cooker Pulled Pork on a whole-grain bun with ¾ cup Coleslaw

Total Calories: 1,256* • Protein: 126.5 g

THURSDAY
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Thai-Inspired Chicken Salad
D: Leftover Slow Cooker Pulled Pork on a whole-grain bun with ¾ cup Coleslaw

Total Calories: 1,169* • Protein: 120 g

FRIDAY
B: Strawberry Banana Smoothie
L: Tuna Egg Salad with 2 oz multigrain baguette and 1 cup sliced cucumbers
D: Mediterranean Salmon Sheet Pan Dinner with Mediterranean Bean Salad

Total Calories: 1,432* • Protein: 120.5 g

SATURDAY
B: Crustless Sausage and Spinach Quiche with 1 cup strawberries
L: ¾ cup Classic Chicken Salad with 2 oz multigrain baguette
D: Dinner out

Total Calories: 606* • Protein: 54.5 g

SUNDAY
B: Bananas Foster French Toast with Loaded Egg Muffins and Breakfast Sausage
L: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
D: Lamb Chops with Dijon Glaze over Wilted Spinach (recipe x 2) and Instant Pot Mashed Potatoes

Total Calories: 1,442* • Protein: 123 g

*Calorie totals are provided as a guide. Women may consider aiming for around 1,500 calories per day depending on individual needs. I’ve left room to add beverages, snacks, fruit, dessert, or wine to suit your preferences and goals.

*See the detailed plan and notes in the Google doc referenced in the original plan.

Shopping list

Produce

• 7 medium bananas
• 1 (12-ounce) plus 1 (1-pound) container fresh strawberries
• 1 (6-ounce) container fresh blueberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blackberries
• 1 medium Honeycrisp apple
• 4 medium limes
• 1 medium and 1 large lemon
• 1 small (5-ounce) Hass avocado
• 2 large heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno
• 1 small and 1 medium red bell pepper
• 1 small yellow bell pepper
• 1 small cucumber
• 1 medium English cucumber
• 1 medium zucchini
• 1½ pounds broccoli
• 2 pounds Russet potatoes
• 1 large white potato
• 1 small bunch celery
• 1 small bag shredded carrots
• 2 (16-ounce) bags shredded coleslaw mix
• 1 (5-ounce) plus 2 (1-pound) clamshells/bags baby spinach
• 1 medium bunch scallions
• Fresh herbs: thyme, sage, mint, rosemary, cilantro, Italian parsley (small bunches)
• 1 dry pint cherry or grape tomatoes
• 2 small plus 1 medium red onion
• 2 small plus 1 medium yellow onion

Meat, Poultry and Fish

• 3 links sweet Italian turkey or chicken sausage (about 8.5 ounces)
• 1 package center-cut bacon
• 2 pounds 93% lean ground turkey
• 2 rotisserie chickens (purchase one later in the week)
• 2½ pounds boneless center-cut pork loin roast
• 2 pounds New Zealand spring rack of lamb
• 1½ pounds (4) skinless salmon fillets

Condiments and Spices

• Extra virgin olive oil, canola oil, cooking spray
• Olive oil spray or an oil mister
• Kosher salt and fresh-ground pepper
• Vanilla extract, nutmeg, cinnamon
• Fennel seeds, paprika, smoked paprika, cayenne
• Red wine, apple cider, white wine, and balsamic vinegars
• Toasted sesame seeds, reduced-sodium soy sauce, toasted sesame oil
• Sriracha or Sambal Oelek, pure maple syrup
• Mayonnaise (regular or light), Dijon mustard
• Seasoning salt, honey, chili powder, cumin, bay leaves, garlic powder
• Hickory liquid smoke, BBQ sauce (or ingredients to make your own)
• Dried herbs: parsley, oregano

Dairy & Refrigerated

• 2 dozen large eggs
• 1 pint low-fat buttermilk
• 1 quart low-fat milk and 1 pint nonfat milk
• 1 (8-ounce) container half-and-half
• Whipped butter, light sour cream
• 1 (32-ounce) container nonfat plain Greek yogurt
• 2 (16-ounce) containers low-fat cottage cheese
• Shredded reduced-fat Mexican blend, part-skim mozzarella, shredded cheddar
• 1 small wedge fresh Parmesan

Grains

• 1 (10-ounce) multigrain baguette
• Whole-grain hamburger buns
• 1 loaf challah or brioche
• 1 small bag tortilla chips
• Jumbo pasta shells

Canned & Jarred

• Mixed pitted olives
• Salsa
• 1 (15-ounce) can garbanzo beans, 1 (15-ounce) can black beans, 1 (15-ounce) can pinto beans
• Marinara sauce or ingredients to make your own
• Pesto or ingredients to make your own
• 1 (2.6-ounce) packet light tuna in water
• 1 (14-ounce) can chicken broth (optional)
• Powdered peanut butter (e.g., PB2)

Frozen

• Frozen strawberries
• Small package chopped spinach (or use fresh)
• Frozen edamame
• Frozen corn kernels

Miscellaneous Dry Goods

• Granulated sugar, monk fruit or preferred sweetener
• Brown sugar or alternative
• Whey protein powder
• Rum or rum extract (optional for Bananas Foster French Toast)
• Ground flaxseed
• Walnut halves, dry-roasted peanuts, slivered almonds (quantities noted above)

You can substitute gluten-free grains if needed. This shopping list covers everything required for the week’s meals and supports a high-protein approach designed to keep you full, satisfied, and energized.