7-Day High-Protein Meal Plan to Build Muscle and Boost Energy

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

7 Day High Protein Diet Meal Plan

With summer arriving, lighter, fresher meals start to look and feel better. Salads, bowls and quick skillet dinners are especially appealing for their ease, flavor and protein content. Whether you need a fast lunch or a simple dinner, options like Taco Salad or Tuna Egg Salad deliver satisfying protein and flavor while helping you hit daily protein targets.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and satiety. Eating more protein helps me feel stronger and reduces cravings for sweets or snacks between meals. If you struggle to reach protein goals, this weekly plan offers a simple template you can adapt—I’ll likely share more high-protein plans monthly, and I’m working on a high-protein cookbook.

A practical way to distribute protein is across three main meals and snacks. For example, if your target is 120 grams of protein per day, try for roughly 30 grams per meal and 10–30 grams from snacks. If you’re unsure of your ideal intake, reputable guides on protein needs can help you estimate a target that fits your goals.

How It Works

These meal plans are flexible guides. There’s plenty of room to add beverages, snacks, fruit or desserts and to swap recipes as you prefer. Breakfasts and lunches Monday–Friday are portioned for one, while dinners and weekend meals are sized for a family of four. Some recipes produce leftovers that cover additional meals. Aim for at least 1500 calories per day as a general guideline—individual needs vary by age, weight and goals, so consult a nutrition professional if you have questions.

Note

People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein. Consult a healthcare provider or registered dietitian before significantly increasing protein, especially if you have underlying health concerns.

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High Protein Diet Meal Plan

Below is a simple, balanced week of high-protein meals. Breakfasts and lunches on weekdays serve 1; dinners and weekend meals serve 4. Some dinners yield leftovers for lunches. Add high-protein snacks as needed to meet your daily targets.

MONDAY (6/1)
B: Strawberry Banana Smoothie
L: Buffalo Chicken Rice Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad

Total Calories: 1,458* Protein: 124.5 g

TUESDAY (6/2)
B: Warm Peach Crisp Yogurt Bowl
L: Buffalo Chicken Rice Bowls
D: Ground Turkey Taco Skillet

Total Calories: 1,330* Protein: 120.5 g

WEDNESDAY (6/3)
B: Warm Peach Crisp Yogurt Bowl
L: Buffalo Chicken Rice Bowls
D: Thai-Marinated Steak Salad

Total Calories: 1,223* Protein: 123 g

THURSDAY (6/4)
B: Strawberry Banana Smoothie
L: Buffalo Chicken Rice Bowls
D: 4 ounces Slow Cooker Filipino Adobo Pork with ¾ cup brown rice and Quick Cabbage Slaw

Total Calories: 1,384* Protein: 121.5 g

FRIDAY (6/5)
B: Strawberry Banana Smoothie
L: Leftover 4 ounces Adobo Pork with ¾ cup brown rice and 1 cup sliced cucumbers
D: Mediterranean Sea Bass with 1 cup Mediterranean Bean Salad

Total Calories: 1,407* Protein: 124 g

SATURDAY (6/6)
B: Savory Cottage Cheese Bowls (recipe x 4)
L: Shrimp and Avocado Salad with 12 tortilla chips
D: Dinner out

Total Calories: 557* Protein: 52 g

SUNDAY (6/7)
B: High Protein Zucchini Omelet (recipe x 4) with 2 strips bacon and 1 cup mixed berries
L: Tuna and White Bean Salad (recipe x 2)
D: Grilled Chicken Sandwich with Rainbow Potato Salad

Total Calories: 1,442* Protein: 124 g

*This is a general guide; many women aim for around 1500 calories per day. Use a trusted calorie calculator to estimate your specific needs.

*Detailed notes and the full plan are available in the linked Google doc if you want printable versions of recipes and portions.

Shopping List

Produce

• 3 medium bananas
• 2 medium peaches
• 1 (12-ounce) container fresh strawberries
• 2 (6-ounce) containers mixed fresh berries
• 7 medium limes
• 2 medium plus 1 large lemon
• 1 medium Hass avocado
• 4 mini Persian cucumbers (or 1 large English cucumber)
• 2 medium English cucumbers
• 3 medium zucchini
• 2 medium bell peppers
• 1 medium red bell pepper
• 2 medium jalapeños (plus 1 optional)
• 1 large head garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 medium bag shredded carrots
• 1 small bunch celery
• 1½ pounds multicolor potatoes
• 1 medium bunch scallions
• Fresh herbs: chives, dill, basil, mint, cilantro, Italian parsley (small bunches)
• 1 (1-pound) container baby arugula
• 1 (5-ounce) package mixed baby greens
• 1 small bag pre-shredded mixed cabbage
• 1 small head white cabbage
• 1 small bulb fennel
• 1 (1-pound) container grape or cherry tomatoes
• 1 small plus 1 medium vine-ripened tomato
• 2 small plus 2 medium red onions
• 2 medium yellow onions

Meat, Poultry & Fish

• 1 package center-cut bacon
• 3 pounds boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1¼ pounds flank steak
• 1¾ pound lean pork center loin
• 1 pound cooked jumbo shrimp
• 1½ pounds Chilean sea bass or other firm white fish (halibut, cod, striped bass)

Condiments & Spices

• Extra virgin olive oil, canola oil
• Cooking spray or oil mister
• Kosher salt and freshly ground pepper
• Vanilla extract (optional)
• Paprika, smoked paprika, cumin, chili powder, cayenne
• Frank’s RedHot, Sriracha
• Maple syrup, toasted sesame oil, apple cider vinegar, red wine vinegar
• Bay leaves, crushed red pepper flakes, garlic powder
• Light mayonnaise, Dijon mustard, yellow mustard
• Reduced sodium soy sauce, fish sauce
• Cinnamon

Dairy & Refrigerated

• 1 (32-ounce) high-protein vanilla yogurt (e.g., Oikos Pro)
• 1 quart low-fat milk or high-protein dairy alternative
• ½ dozen large eggs and 1 quart liquid egg whites
• 1 (16-ounce) + 1 (32-ounce) low-fat cottage cheese containers
• 1 (5.3-ounce) low-fat Greek yogurt
• Fresh Parmesan wedge, shredded reduced-fat Mexican blend, part-skim mozzarella, reduced-fat cheddar

Grains

• Granola
• Large bag tortilla chips
• Whole wheat hamburger buns
• Lasagna noodles
• Dry brown rice (or 6 cups cooked)

Canned & Jarred

• Black beans, low-sodium black beans
• Garbanzo beans, low-sodium navy beans, pinto beans
• 2 cans tuna in water
• Dill pickle chips, capers, Kalamata olives
• 28-ounce can whole peeled tomatoes in juice
• Salsa, marinara sauce (or ingredients to make your own), pesto
• Powdered peanut butter (PBfit or PB2)

Frozen

• Corn kernels
• Small bag frozen strawberries

Dry Goods & Misc.

• Unflavored or vanilla protein powder
• Monk fruit or preferred sweetener (optional)
• Small packages brown sugar and granulated sugar
• Ground flaxseed, roasted shelled pistachios (¼ cup) and roasted peanuts (optional)
• Bottle dry white wine (for cooking)

Notes: You can choose gluten-free options where indicated. Adjust quantities based on servings needed. Use the grocery list to prepare for the full week and simplify meal prep.