7-Day High-Protein Meal Plan to Build Muscle

A complimentary 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas plus a full shopping list. Each recipe includes macros and Weight Watchers points to help you stay on track while enjoying satisfying meals throughout the week.

7 Day High Protein Diet Meal Plan

With Memorial Day approaching, it’s the perfect time to embrace longer days, warmer weather, and backyard gatherings. You can still enjoy classic cookout flavors while meeting your protein goals. Recipes like Grilled Chimichurri Steak and cheese-stuffed turkey burgers show that healthy eating can be delicious and crowd-pleasing. Add a refreshing beverage or a light mocktail and finish with a simple dessert for a perfect celebration.

Why High Protein?

I’ve been following a high-protein approach for a few years to support muscle gain, and it’s made a big difference. Higher-protein meals help me feel stronger and more satisfied, reducing cravings for snacks or sweets between meals. Many people find it challenging to reach daily protein targets, so this weekly meal plan is designed to make it easier. If you like it, I’ll share more plans regularly, and I’m also working on a high-protein cookbook.

A practical way to meet protein goals is to spread intake across the day. For example, with a target of 120 grams per day, aim for roughly 30 grams at each meal and add snacks that provide 10–30 grams as needed. If you’re unsure about your ideal protein intake, consult a reliable nutrition source or a professional.

How It Works

These meal plans are flexible guides—there’s plenty of room to customize. Add extra servings, coffee, drinks, fruit, snacks, dessert, or swap recipes to suit your preferences. Breakfast and lunch Monday–Friday are planned for one serving; dinners and weekend meals serve four. Some recipes yield leftovers that work for another dinner or for lunch the next day. Aim for at least 1,500 calories per day depending on your goals, age, weight, and activity level. Always consult a registered dietitian or 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. Check with your healthcare provider or dietitian before significantly increasing protein consumption if you have any underlying conditions.

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High Protein Diet Meal Plan:

This plan includes single-serving breakfasts and lunches on weekdays and dinners sized for a family of four. Weekend recipes serve four, and some dinners provide leftovers perfect for the next day’s lunch. A comprehensive shopping list covers everything needed to make the week’s recipes. Consider adding high-protein snacks to reach daily targets.

MONDAY
B: Egg White Grill
L: Tuna & White Bean Salad
D: Air Fryer Peanut Curry Tofu (double batch) with 1 cup steamed edamame

Total Calories: 1,395* • Protein: 123 g

TUESDAY
B: Egg White Grill
L: Tuna & White Bean Salad
D: Instant Pot Braised Beef with 2 corn tortillas, Pico de Gallo (double batch) and 1 oz avocado

Total Calories: 1,273* • Protein: 123 g

WEDNESDAY
B: Egg White Grill
L: Leftover Instant Pot Braised Beef with 2 corn tortillas, Pico de Gallo and 1 oz avocado
D: Air Fryer Asian Meatballs

Total Calories: 1,319* • Protein: 122 g

THURSDAY
B: Egg White Grill
L: Leftover Instant Pot Braised Beef with 2 corn tortillas, Pico de Gallo and 1 oz avocado
D: Chicken Crust Pizza with 2 cups romaine and Greek Yogurt Caesar dressing

Total Calories: 1,230* • Protein: 126 g

FRIDAY
B: Whipped Cottage Cheese Bowl (half recipe)
L: Leftover Instant Pot Braised Beef with 2 corn tortillas, Pico de Gallo and 1 oz avocado
D: Salmon Coconut Curry with Spinach and Chickpeas** with half whole-wheat naan

Total Calories: 1,353* • Protein: 120.5 g

SATURDAY
B: Breakfast Quesadillas (make 4 servings)
L: Arugula Salmon Salad with Capers and Shaved Parmesan (make 4 servings)
D: Dinner out

Total Calories: 633* • Protein: 67.5 g

SUNDAY
B: Whipped Cottage Cheese Bowls (double recipe)
L: Chilled Italian Shrimp & Tortellini Salad and Grilled Pesto Chicken & Tomato Kebabs
D: Turkey Burger with Low Carb Potato Salad and Grilled Asparagus

Total Calories: 1,471* • Protein: 127 g

*These calorie estimates are a guide; women may aim for around 1,500 calories per day depending on individual needs. There’s room to add beverages, fruit, snacks, dessert, or wine. **If you’d like extra salmon for Saturday lunch, cook an additional pound of plain salmon.

Shopping list

Produce

• 1 (2‑lb) container fresh strawberries
• 1 dry pint fresh blueberries
• 1 dry pint fresh raspberries
• 1 dry pint fresh blackberries
• 5 medium lemons
• 3 medium limes
• 2 small (4‑oz) Hass avocados
• 2 medium heads garlic
• 1 (5‑inch) piece fresh ginger
• 2 medium jalapeños or serrano peppers
• 1 large Fresno chili
• 1 large red bell pepper
• 1 lb asparagus
• 1 small head broccoli florets
• 1 lb cauliflower florets (or 1 small head)
• 2 (12‑oz) packages riced cauliflower (frozen ok)
• 1 small bunch celery
• 2 medium bunches scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 large bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 (1‑lb) clamshell baby arugula
• 1 (5‑oz) clamshell baby spinach
• 1 large head romaine lettuce
• 8 medium vine‑ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 small white onion
• 2 small yellow onions

Meat, Poultry and Fish

• 2¼ lb boneless, skinless chicken breasts
• 2 lb 93% lean ground turkey
• 1 lb 93% lean ground chicken
• 1 package chicken breakfast sausage (frozen ok)
• 2 lb jumbo shrimp
• 2½ lb wild salmon, skin‑on fillets
• 1 (3‑lb) chuck roast

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil mister (optional)
• Kosher salt
• Pepper
• Onion powder
• Garlic powder
• Vanilla extract or paste
• Dijon mustard
• Red wine vinegar
• Dried onion flakes
• Ketchup
• Yellow mustard
• Worcestershire sauce
• Olive oil mayonnaise
• Paprika
• Balsamic vinegar
• Reduced sodium soy sauce
• Madras curry powder
• Sriracha
• Oregano
• Cumin
• Bay leaves
• Cinnamon sticks
• Sesame oil
• Sesame seeds
• Italian seasoning

Dairy & Refrigerated

1 pint liquid egg whites
1 dozen large eggs
2 (14‑oz) packages extra‑firm tofu
1 (16‑oz) plus 1 (32‑oz) container low‑fat cottage cheese
1 (5.3‑oz) container nonfat plain Greek yogurt
1 large wedge fresh Parmesan
1 (8‑oz) package sliced cheddar or American cheese
1 (8‑oz) bag shredded reduced‑fat cheddar
1 (8‑oz) bag shredded part‑skim mozzarella

Grains*

Light multigrain English muffins, hamburger buns, low‑carb whole wheat tortillas (7‑inch), corn tortillas (enough for 14), whole wheat naan, seasoned whole wheat breadcrumbs, plain panko, and dry brown rice (or 3 cups pre‑cooked)

Canned & Jarred

Anchovies, 1 (15‑oz) can chickpeas, 1 (15.5‑oz) can navy beans, 1 (14‑oz) can light coconut milk, 1 (14‑oz) can diced tomatoes, small jar marinara or pizza sauce, jar salsa (optional), jar dill pickles, jar capers, 1 (14‑oz) can beef broth, 2 (3‑oz) tuna packets in water, 1 (2.25‑oz) can sliced black olives, small can chipotle peppers in adobo, small jar peanut butter

Frozen

• Large package in‑pod edamame
• Small package shelled edamame

Dry Goods

• 1 (8.5‑oz) package shelf‑stable ricotta spinach tortellini (or fresh)
• Slivered almonds (about 1 cup) or small package
• Peanuts (about ¼ cup) or small package
• Monk fruit sweetener or preferred sweetener

Non-Food Items

• Bamboo or metal skewers

*Gluten‑free substitutions may be used where preferred.