7-Day High-Protein Meal Plan to Build Muscle

A free, seven-day high-protein meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe lists macros and Weight Watchers points so you can track nutrition and stay on target.

7 Day High Protein Diet Meal Plan

Warm weather increases the body’s workload to stay cool, which can raise energy needs and increase fluid losses through sweat. A high-protein diet supports muscle repair, helps you feel fuller for longer, and sustains steady energy during active summer days. Because protein metabolism requires water, staying well hydrated is essential—drink plenty throughout the day to help your body process protein efficiently and avoid overheating. Try protein-rich, summer-friendly recipes like Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Chicken, and pair them with ample fluids to perform your best in the heat.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain, and it’s made a big difference for me. I feel stronger and more satisfied, which cuts down on cravings for sweets and chips between meals. Knowing many people find it hard to hit daily protein targets inspired this weekly high-protein meal plan. If you like it, I’ll share one or two new plans each month. I’m also working on a high-protein cookbook—stay tuned for more.

A simple way to meet protein goals is to spread intake across meals and snacks. For example, if your target is 120 grams of protein per day, aim for roughly 30 grams at each main meal and 10–30 grams from snacks. If you’re unsure of the right daily protein amount for you, this guide to protein intake can provide useful context.

How It Works

These meal plans are intended as a flexible guide. There’s ample room to add coffee, beverages, fruit, snacks, dessert or swap meals for recipes you prefer. You can search the recipe index by course to find alternatives. As a general baseline, women should aim for about 1,500 calories per day, but individual needs vary by age, activity level and goals—consult a nutritionist or registered dietitian for personalized recommendations.

Note

People with kidney or liver disease, gout, certain metabolic disorders or reduced kidney function should be cautious about increasing protein intake. Always consult a healthcare provider or dietitian before making significant changes to your diet, especially if you have any underlying conditions.

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High Protein Diet Meal Plan:

Breakfast and lunch from Monday to Friday are planned for one serving, while dinners and all weekend meals are scaled for a family of four. Some recipes yield enough leftovers for a second night or next-day lunch. The grocery list below covers everything for the week. Add high-protein snacks if you need extra protein to meet your goals.

MONDAY
B: Strawberry Banana Smoothie
L: Chicken Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (double batch)
Total Calories: 1,310* Protein: 105.5g

TUESDAY
B: Peach Pie Cottage Cheese Bowls
L: Chicken Egg Roll Bowl
D: Slow Cooker Birria Tacos with Grilled Corn Salad with Cotija
Total Calories: 1,225* Protein: 114g

WEDNESDAY
B: Peach Pie Cottage Cheese Bowls
L: Chicken Egg Roll Bowl
D: Leftovers: Birria Tacos and Grilled Corn Salad
Total Calories: 1,225* Protein: 114g

THURSDAY
B: Strawberry Banana Smoothie
L: Turkey Club with 8 baby carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Total Calories: 1,224* Protein: 112g

FRIDAY
B: Strawberry Banana Smoothie
L: Turkey Club with 8 baby carrots
D: Blackened Grilled Salmon Skewers with Potato and Green Bean Salad (half recipe)
Total Calories: 1,146* Protein: 104g

SATURDAY
B: Greek Yogurt with Berries, Nuts and Honey (quadruple batch)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (double batch)
D: Dinner out
Total Calories: 618* Protein: 54.5g

SUNDAY
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado, Egg and Cholula (double batch)
D: Creamy Chicken Foil Packets with Couscous (quadruple batch)
Total Calories: 1,291* Protein: 106g

*These totals are a guide. Women should aim for around 1,500 calories per day; individual needs vary. Use a calorie calculator to estimate your personal needs. The plan leaves room to add extras like coffee, snacks, fruit, dessert or wine.

*Shopping list and nutritional breakdown are available in the linked Google document for reference.

Shopping list

Produce

• 3 medium bananas
• 1 (1-pound) container fresh strawberries
• 2 (6-ounce) containers mixed berries
• 2 medium peaches
• 1 small cantaloupe
• 1 medium lime
• 3 large lemons
• 3 small Hass avocados (about 5 ounces each)
• 2 large heads garlic
• 1 (2-inch) piece fresh ginger
• 2 small and 6 large ears of corn
• 1 pound baby gold or red potatoes
• 1 ¾ pounds new potatoes
• 2 heads baby bok choy
• 1 small bag baby carrots
• ½ pound string beans
• 2 medium cucumbers
• 1 medium bag tri-color or broccoli slaw
• 2 (12-ounce) packages riced cauliflower (fresh or frozen)
• 2 medium bunches scallions
• 1 medium bunch fresh cilantro
• 1 small container fresh basil
• 1 small bunch fresh Italian parsley
• 1 head butter lettuce
• 1 small head iceberg lettuce
• 1 small container watercress or baby arugula
• 1 pint cherry or grape tomatoes
• 4 medium vine-ripened tomatoes
• 1 small red onion
• 1 large yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 package turkey chorizo
• 1 lb 93% lean ground chicken
• 1 lb 93% lean ground turkey
• 6 oz sliced deli turkey
• 1 lb peeled and deveined shrimp
• 1 ½ lb skinless salmon fillets (about 4 pieces)
• 1 ½ lb boneless, skinless chicken breasts
• 2 ½ lb beef pot roast or chuck roast

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil mister (optional)
• Kosher salt
• Freshly ground black pepper
• Vanilla extract (optional)
• Ground cinnamon
• Honey
• Garlic powder
• Cholula or preferred hot sauce
• Reduced sodium soy sauce
• Mirin
• Sesame oil
• Light mayonnaise
• Curry powder
• Sriracha
• Onion powder
• Oregano, cumin, chili powder
• White vinegar, white balsamic and balsamic vinegar
• Bay leaves, paprika, cayenne, thyme
• Tajin or chili-lime seasoning
• Burger condiments (ketchup, mustard) if desired

Dairy & Refrigerated

• 2 (14-ounce) packages extra-firm tofu
• 1 18-pack large eggs
• 1 (16-ounce) container low-fat cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 half-gallon low-fat or plant-based milk
• 1 (8-ounce) block reduced-fat cream cheese
• 1 small block feta
• 1 small package cotija
• 1 small blue cheese or gorgonzola
• 1 (8-ounce) bag shredded Monterey Jack
• 1 package sliced reduced-fat cheddar or American
• 1 small wedge fresh Parmesan

Grains

• Small package dry white rice or 2 cups pre-cooked
• Small package pearl couscous
• Large package corn tortillas (about 16)
• Small loaf whole grain sliced bread
• Small package whole wheat hamburger buns

Canned and Jarred

• 1 (2.25-ounce) can sliced black olives
• 1 small can chipotle chilies in adobo
• 1 small can crushed tomatoes
• 1 (32-ounce) carton beef broth
• 1 (32-ounce) carton low-sodium chicken broth
• 1 small jar sliced pickles
• 1 small jar peanut butter

Dry Goods & Misc.

• Ground flaxseed (meal)
• Unflavored whey or pea protein powder
• Monk fruit sweetener or preferred sweetener
• Brown sugar
• Roasted pistachios, walnuts and peanuts (small packages)
• Dry lentils or 3 cups pre-cooked lentils

Non-Food Items

• Bamboo or metal skewers

You can substitute gluten-free grains where desired.