7-Day High-Protein Meal Plan to Build Muscle

A free, 7-day high-protein diet meal plan featuring breakfast, lunch and dinner ideas plus a full shopping list. Each recipe in the plan includes macro information and Weight Watchers points to help you stay on track.

7 Day High Protein Diet Meal Plan

If you’re looking for a thoughtful gift for a friend who loves to cook, the Skinnytaste High Protein Cookbook is a great option, and my other cookbooks and kitchen favorites also make nice presents. I regularly update recipes and resources, and many readers find these meal plans helpful for staying organized and meeting protein goals.

Why High Protein?

I’ve been following a high-protein approach for a few years to support muscle gain and satiety. Eating more protein has helped me feel stronger and less tempted by snacks like chips or sweets between meals. Many people struggle to reach daily protein targets, so I created this practical week-long meal plan to make it easier to hit your numbers. If you find it useful, I’ll share additional weekly plans periodically.

A simple strategy I use is to distribute protein fairly evenly across meals. For example, if your daily target is 120 grams, aim for about 30 grams at each main meal and add 10–30 grams with snacks. If you’re unsure how much protein you should eat daily, consult a reliable nutrition resource or speak with a registered dietitian.

How It Works

These meal plans are intended as a flexible guide. There’s plenty of room to add coffee, beverages, fruit, snacks, or dessert, and you can swap any recipe for another you prefer. Depending on your goals, women may aim for about 1500 calories per day as a baseline, but individual needs vary by age, activity level and body composition—consult a healthcare professional for personalized advice.

Note

People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein intake. Always consult your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.

Join the Skinnytaste Facebook community to see photos and feedback from others who cook these recipes. You can also subscribe to the email list to receive future meal plans and recipe updates.

Where to Purchase the Meal Planner

• Amazon
• Barnes & Noble
• Indie Bound

High Protein Diet Meal Plan

Breakfast and lunch Monday through Friday are planned as single servings; dinners and all meals on Saturday and Sunday are sized to serve a family of four. Several recipes yield leftovers suitable for another dinner or next-day lunch. The shopping list below covers everything needed for the week. Consider adding high-protein snacks to help reach your daily target.

MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Chicken Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (double recipe)

Total Calories: 1,243* • Protein: 102 g

TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Chicken Brown Rice Bowl
D: Ground Turkey Taco Skillet

Total Calories: 1,331* • Protein: 109.5 g

WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Sweet Potato Latkes (double recipe) and Kale & Brussels Sprouts Salad with Parmesan and Pecans

Total Calories: 1,393* • Protein: 100 g

THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: Leftover Braised Beef Brisket with Potatoes and Carrots, Spiralized Sweet Potato Latkes and Kale & Brussels Sprouts Salad

Total Calories: 1,335* • Protein: 103.5 g

FRIDAY (12/19)
B: Air Fryer Breakfast Banana Split
L: Turkey Club with an apple
D: Fish with Tomato Sauce, White Wine and Capers (double recipe) with 1 cup whole wheat orzo and Oven Roasted Cauliflower

Total Calories: 1,264* • Protein: 102.5 g

SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons light sour cream and 1 ounce avocado
D: Dinner out

Total Calories: 653* • Protein: 44 g

SUNDAY (12/21)
B: Breakfast BLT (four servings) and an orange
L: Leftover White Bean Pumpkin Turkey Chili with light sour cream and avocado
D: Whole Roasted Chicken with Lemon and Rosemary and Roasted Beet & Citrus Salad with Goat Cheese

Total Calories: 1,196* • Protein: 114 g

*Calories are a general guide. Women may aim for around 1500 calories per day depending on individual needs. There is room in this plan to add coffee, extra snacks, fruit, dessert or a glass of wine as desired.

Shopping List

Produce

• 1 medium plus 1 large apple
• 3 ripe bananas
• 5 oranges
• 1 blood orange
• 3 lemons
• 1 lime
• 1 grapefruit (pink or red)
• 2 Hass avocados (6-ounce each)
• 3 heads garlic
• 1 shallot
• 1 (2-inch) piece fresh ginger
• 1 jalapeño
• 3 ounces white mushrooms
• 3 large carrots
• 2 pounds red potatoes
• 2 large sweet potatoes
• 1 large head cauliflower
• ½ pound Brussels sprouts (or 4 cups pre-shredded)
• 2 red beets
• 2 golden beets
• 2 bunches scallions (about 15 scallions)
• 1 bag tri-color coleslaw mix (about 6 cups)
• 1 small head iceberg lettuce
• 1 clamshell baby arugula (1 lb)
• 1 clamshell baby spinach (5 oz)
• 1 clamshell baby kale (5 oz)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch fresh dill
• 1 small bunch fresh rosemary
• 1 pint grape or cherry tomatoes
• 1 small and 1 large beefsteak tomato
• 4 large white onions
• 1 small and 1 medium red onion
• 1 small and 2 medium yellow onions

Meat, Poultry and Fish

• Large package center-cut bacon (about 18 slices)
• 3 ounces sliced deli turkey
• ¾ pound boneless, skinless chicken breasts (or ½ pound pre-cooked chicken)
• 1 whole (about 3-pound) chicken
• 2 pounds 99% lean ground turkey
• 1 pound 93% lean ground turkey
• 1 large beef brisket (about 5 pounds)
• 1½ pounds (4) skinless fish fillets (fluke, flounder or halibut)

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil mister or spray
• Kosher salt
• Black pepper (freshly ground preferred)
• Hot sauce (optional)
• Vanilla extract
• Pure maple syrup
• Ground cinnamon
• Light mayonnaise
• Sriracha
• Dijon mustard
• Chili powder
• Bay leaves
• Cumin
• Oregano
• Gochujang
• Reduced-sodium soy sauce
• Rice vinegar (unseasoned)
• Sesame oil
• Honey
• Smoked paprika
• Cayenne
• Apple cider vinegar
• Champagne vinegar
• Herbes de Provence

Dairy & Refrigerated

• 1 dozen large eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 carton milk or milk alternative (8 oz)
• 1 container nonfat plain Greek yogurt (16 oz)
• 1 container whole milk plain Greek yogurt (5.3 oz)
• Unsalted butter or a small tub of whipped butter
• 1 (16-ounce) container light sour cream
• 1 small log goat cheese
• Shredded gruyère or similar cheese
• Shredded reduced-fat Mexican cheese blend (8 oz)
• Small wedge fresh Parmesan

Grains

• Low-carb whole wheat tortillas (8–9 inch)
• Old-fashioned or quick oats
• Thin-sliced whole grain bread
• Tortilla chips
• Dry brown rice (or 3 cups pre-cooked)
• Whole wheat orzo pasta
• Unbleached all-purpose flour

Canned and Jarred

• Marinara sauce or ingredients to make a quick marinara
• Tomato paste (4-ounce can)
• Salsa (12-ounce jar)
• Tuna in water (3-ounce packets)
• Chopped green chilies (4.5-ounce can)
• Pinto beans (15-ounce can)
• White northern or navy beans (three 15-ounce cans)
• Capers (small jar)
• Beef broth (32-ounce carton)
• Low-sodium chicken broth (32-ounce carton)
• Pumpkin puree (15-ounce can)
• Creamy peanut butter (small jar)

Frozen

• Frozen corn kernels (small bag)

Miscellaneous Dry Goods

• Chia seeds (small package)
• Sugar-free chocolate chips
• Single-serve vanilla protein powder
• Small bottle white wine (for cooking)
• Granulated sugar (small package)
• Pecan halves (about ¾ cup)
• Roasted shelled pistachios (about 2 tablespoons)
• Colored sprinkles and maraschino cherries (optional for banana split)

You can choose gluten-free alternatives where preferred.

Printable Shopping List

The list above is formatted to make grocery shopping simple—check quantities and adjust for the number of people you’re feeding or to account for pantry staples you already have on hand.