7-Day High-Protein Meal Plan to Build Muscle

A free, 7-day high-protein diet meal plan with balanced ideas for breakfast, lunch, and dinner plus a complete shopping list. All recipes include macros and Weight Watchers points where available to help you track nutrients and stay on target with your goals.

7 Day High Protein Diet Meal Plan

If you want meals that satisfy cravings while supporting fitness and wellness goals, this high-protein weekly plan delivers flavorful, practical recipes. Whether you’re prepping for the week, looking for a post-workout snack, or aiming to boost daily protein intake, these recipes are designed to be easy to follow and flexible for swaps and portion adjustments.

Why Choose a High-Protein Plan?

I’ve followed a high-protein approach for several years to build muscle and stay satisfied between meals. Higher protein helps reduce mindless snacking and supports recovery after workouts. This meal plan spreads protein across meals and snacks so it’s easier to reach daily goals without feeling deprived. If you like this plan I’ll share more each month, and a high-protein cookbook is in development.

A simple approach is to divide your protein target across three main meals and snacks. For example, with a 120 g daily target, aim for roughly 30 g at each meal plus 10–30 g from snacks. If you’re unsure about how much protein you need, consult a reliable nutrition resource or speak with a dietitian.

How This Plan Works

These meal plans are guidelines with plenty of flexibility. Add beverages, fruit, snacks, desserts, or swap recipes to suit your preferences. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and all weekend meals are scaled for a family of four. Some dinner recipes yield leftovers that work for another night or the next day’s lunch. Aim for at least 1,500 calories per day as a baseline, adjusting according to your individual needs, age, and activity level—consult a nutrition professional for personal recommendations.

Health Note

People with kidney or liver disease, gout, metabolic disorders, or older adults with reduced kidney function should consult a healthcare provider before increasing protein intake. If you have underlying health concerns, talk to your doctor or a registered dietitian first.

Join the community to share recipe photos and tips—there’s an active social group where members exchange ideas and adaptations. If you’d like regular meal plans by email, consider subscribing so you don’t miss future updates.

High Protein Diet Meal Plan Overview

Breakfasts and lunches Monday–Friday serve one person; dinners and all weekend meals serve four. Some dinners provide leftovers for another night or for lunches. The shopping list below covers everything needed for the week. Add one or two high-protein snacks as desired to reach your target protein.

MONDAY
B: High Protein Omelet with 1 cup cantaloupe
L: Buffalo Chicken Salad (double recipe) with 2 Tbsp blue cheese dressing
D: Tofu Stir-Fry with vegetables in a soy-sesame sauce, ¾ cup brown rice and 1 cup steamed edamame
Total Calories: ~1,305* • Protein: ~100 g

TUESDAY
B: High Protein Omelet with 1 cup cantaloupe
L: Buffalo Chicken Salad with 2 Tbsp blue cheese dressing
D: Grilled Shrimp Tacos with peach salsa, Cuban-style black beans and skillet Mexican zucchini
Total Calories: ~1,238* • Protein: ~104 g

WEDNESDAY
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Chicken Salad with 2 Tbsp blue cheese dressing
D: Slow Cooker Italian Beef Hoagies with summer tomato salad
Total Calories: ~1,172* • Protein: ~103.5 g

THURSDAY
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Chicken Salad with 2 Tbsp blue cheese dressing
D: Leftover Slow Cooker Italian Beef Hoagies with summer tomato salad
Total Calories: ~1,172* • Protein: ~103.5 g

FRIDAY
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad on 2 slices whole grain bread
D: Pan-Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Total Calories: ~1,251* • Protein: ~100.5 g

SATURDAY
B: Tropical Chia Pudding Breakfast Bowls (double batch)
L: Air Fryer Chicken Bites with leftover Greek Orzo Salad
D: Dinner out
Total Calories: ~711* • Protein: ~61.5 g

SUNDAY
B: Cottage Cheese, Egg & Sausage Frittata with a mango
L: Leftover Air Fryer Chicken Bites with Best Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and roasted asparagus
Total Calories: ~1,150* • Protein: ~103.5 g

*These estimates are a guide. Many women aim for ~1,500 calories per day depending on goals—adjust portions and snacks accordingly. Use a calorie calculator or consult a professional for personalized targets. The plan intentionally leaves room for coffee, fruit, snacks, dessert, or a glass of wine.

Shopping list

Produce

• 1 small cantaloupe
• 6 small mangos
• 2 medium kiwi
• 1 large peach
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 1 medium banana
• 4 medium lemons
• 4 medium limes
• 1 small (5-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small bunch celery
• 1 small bag baby carrots
• ½ pound baby bella mushrooms
• 1 pound asparagus
• 1 medium English cucumber
• 1 pound zucchini
• 1 small plus 3 medium red bell peppers
• 1 medium orange bell pepper
• 1 medium head broccoli florets
• 1 small bunch broccolini
• 1 small bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small container or bunch fresh basil
• 1 small container or bunch fresh oregano (optional)
• 1 (5-ounce) clamshell baby spinach
• 1 small head romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 11 large heirloom or beefsteak tomatoes
• 3 medium red onions
• 1 medium yellow onion

Meat, Poultry & Fish

• 1 link Italian chicken sausage
• 1 package center-cut bacon
• 2 pounds lean boneless pork sirloin roast
• 3 pounds beef top round roast
• 4 pounds boneless, skinless chicken breasts
• 1½ pounds white fish fillets (branzino, snapper, halibut, or cod)
• 1½ pounds jumbo peeled and deveined shrimp

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Pepper and grinder
• Honey
• Turmeric
• Mayonnaise (regular or light)
• Frank’s RedHot sauce
• White wine vinegar
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon seasoning
• Soy sauce (regular or reduced sodium)
• Sesame oil
• Sesame seeds
• Onion powder
• Bay leaves
• Parsley, oregano, thyme, basil
• Cumin, chili powder, cayenne
• Tajin or chili-lime seasoning
• Red wine vinegar, balsamic vinegar
• Crushed red pepper flakes

Dairy & Refrigerated

• 1 (1-pound) package extra firm tofu
• 1 dozen large eggs
• 1 pint liquid egg whites
• Thin sliced provolone
• Small packages of feta, blue cheese, and goat cheese
• 1 (8-oz) bag shredded cheddar (or preferred cheese)
• 1 (16-oz) container low-fat cottage cheese
• Small wedge Pecorino Romano or Parmesan
• 1 quart unsweetened vanilla almond milk
• 1 (32-oz) container nonfat plain Greek yogurt

Grains

• 1 small loaf whole grain bread
• 1 (1-lb) loaf whole wheat Italian or French bread
• 1 package orzo pasta
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package corn tortillas (about 8)

Canned & Jarred

• 1 (2.6-oz) pouch light tuna in water
• Jar pickled jalapeños
• 1 (16-oz) jar pepperoncini
• Small jars pitted kalamata and green olives
• Small jar capers
• 1 (15-oz) can black beans
• 1 (32-oz) carton low sodium beef broth
• 1 (15-oz) can reduced sodium vegetable broth
• 1 (15-oz) can low sodium chicken broth

Frozen

• 1 large package in-pod edamame

Dry Goods & Misc.

• Small package slivered almonds (or ¼ cup from bulk)
• Single-serve unflavored protein powder
• Ground flaxseed (meal)
• Chia seeds
• Dried unsweetened shredded coconut (or ¼ cup from bulk)
• Dried unsweetened cranberries
• Shelled raw sunflower seeds (or ¼ cup from bulk)
• Stone-ground polenta
• Monk fruit, stevia, or preferred sweetener
• Cornstarch or arrowroot powder

*Gluten-free alternatives can be substituted where needed.