7-Day High-Protein Meal Plan with Recipes

A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition information and points for Weight Watchers where available. This plan is designed to help you meet daily protein targets, enjoy balanced meals, and simplify grocery shopping for the week.

7 Day High Protein Diet Meal Plan

Welcome to the first high-protein meal plan of the year. As we begin the new season, this seven-day plan focuses on reaching protein goals, including at least one cup of vegetables or fruit with each meal (aiming for about five cups daily to support fiber intake), staying active with walking and strength work, and prioritizing sleep and stress reduction. Use this guide as a foundation and adapt it to your tastes and needs.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and to stay satisfied between meals. Increasing protein in meals can help reduce cravings for snacks like sweets or chips and supports recovery after strength training. This plan gathers practical, protein-rich recipes for breakfast, lunch, dinner and snacks so you can hit daily protein targets more easily. If you like this format, I plan to share new weekly plans periodically.

A simple way to distribute protein is to split your daily goal across meals and snacks. For example, if your target is 120 grams of protein per day, aim for roughly 30 grams per main meal and 10–30 grams across snacks. Everyone’s needs differ by age, activity level and goals, so consult a nutrition professional if you’re unsure about your ideal intake.

How It Works

These meal plans are intended as a flexible guide. There is room to add coffee, extra snacks, desserts, or beverages and to swap meals for recipes you prefer. Most weekday breakfasts and lunches are single servings; dinners and weekend meals are planned to serve a family of four. Some dinners produce leftovers suitable for lunch the next day. Aim for at least 1,500 calories per day as a baseline for many women, but adjust based on your individual needs and goals. Always consult a registered dietitian or healthcare provider if you have specific dietary concerns.

Note

If you have kidney or liver disease, gout, certain metabolic disorders, or age-related reductions in kidney function, you may need to limit protein intake. Speak with your healthcare provider before increasing protein significantly. Personal medical guidance is important.

If you enjoy community support, consider joining a recipe-sharing group or mailing list to get updates and ideas from others following similar meal plans.

High Protein Diet Meal Plan

Breakfasts and lunches Monday through Friday are planned for single servings, while dinners and weekend meals serve four. Add high-protein snacks as needed to reach your daily target. The grocery list below covers all items needed for the week. Prepare extra rice or grains when directed so you’ll have enough for multiple meals.

MONDAY
B: Broccoli and Cheese Egg Muffins and an orange
L: Grilled Chicken Chickpea Salad and 1/4 cup raw almonds
D: Stuffed Shells with Arugula Salad

Total Calories: ~1,347 — Protein: ~90.5 g

TUESDAY
B: Broccoli and Cheese Egg Muffins and an orange
L: Grilled Chicken Chickpea Salad and 1/4 cup raw almonds
D: Ground Turkey Taco Skillet

Total Calories: ~1,354 — Protein: ~96 g

WEDNESDAY
B: Broccoli and Cheese Egg Muffins and an orange
L: Ahi Tuna Poke Stack
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: ~1,171 — Protein: ~93.5 g

THURSDAY
B: Broccoli and Cheese Egg Muffins and an orange
L: Ahi Tuna Poke Stack
D: Marry Me Chicken with 3/4 cup brown rice and Green Beans with Mushrooms

Total Calories: ~1,328 — Protein: ~104.5 g

FRIDAY
B: Savory Cottage Cheese Bowl
L: Turkey Club and an apple
D: Blackened Air Fryer Salmon Bites with 3/4 cup brown rice and Roasted Broccoli

Total Calories: ~1,206 — Protein: ~103 g

SATURDAY
B: Breakfast Casserole with Spinach and Sausage
L: Turkey Club (family portions) and an apple
D: Dinner out

Total Calories (on planned meals): ~691 — Protein: ~57.5 g

SUNDAY
B: Leftover Breakfast Casserole with Spinach and Sausage
L: Buffalo Chicken Rice Bowls
D: Slow Cooker Beef Stew with a whole-grain roll and 1 tablespoon butter

Total Calories: ~1,277 — Protein: ~119.5 g

Notes: These calorie and protein totals are estimates to guide meal planning. Adjust portions and snacks to align with your personal calorie and protein needs. Prepare an extra 3 cups of cooked rice where noted to ensure you have enough for multiple dinners.

Shopping List

This comprehensive grocery list covers all recipes in the seven-day plan. Quantities are approximations; adjust based on household size and preferences.

Produce

• 5 medium apples
• 4 medium oranges
• 1 medium and 1 large lemon
• 1 medium lime
• 5 mini (Persian) cucumbers or 2 medium English cucumbers
• 1 medium Hass avocado
• 1 head garlic
• 1 small shallot
• 1 red bell pepper
• 1 jalapeño
• 2½ lb broccoli florets
• 1½ lb green beans
• ½ lb cremini or baby bella mushrooms
• ¼ lb white button mushrooms
• 1 small bunch celery
• 4 medium carrots
• 1 Yukon Gold potato
• 1 bunch scallions
• Small bunches of cilantro and Italian parsley
• Small container fresh thyme
• One 5-ounce and one 1-pound container baby spinach
• One 5-ounce container baby arugula
• 1 small head iceberg lettuce
• 1 pint cherry or grape tomatoes
• 3 small and 2 medium vine-ripened tomatoes
• 1 small and 2 medium red onions
• 3 medium yellow onions

Meat, Poultry and Fish

• 3/4 lb turkey breakfast sausage
• 1 lb mild Italian chicken sausage
• 1 package center-cut bacon
• 1 lb sliced deli turkey breast
• 1 lb 93% lean ground turkey
• 1 rotisserie chicken breast
• 2½ lb boneless, skinless chicken breasts (about 5 pieces)
• 3/4 lb sushi-grade tuna
• 1½ lb (4) skinless salmon fillets
• 3 lb boneless chuck roast

Pantry, Condiments & Spices

• Extra virgin olive oil and canola oil
• Cooking spray or oil mister
• Kosher salt and fresh ground pepper
• Dried oregano, thyme, paprika, smoked paprika, chili powder, cumin
• Sriracha, Frank’s RedHot, cayenne and red pepper flakes
• Soy sauce (reduced sodium) and rice vinegar
• Sesame oil and sesame seeds or furikake
• Mayonnaise (regular or light)
• Garlic powder, bay leaves, apple cider vinegar
• Tomato paste, marinara sauce, pesto, sun-dried tomatoes
• Salsa

Dairy & Refrigerated

• 1 18-pack large eggs and 1 pint liquid egg whites
• Low-fat cottage cheese (one 5.3-oz and one 16-oz container)
• Half-and-half (8 oz) and 1 quart milk
• Reduced-fat cream cheese (8 oz) and butter
• Parmesan wedge, Pecorino Romano wedge, feta, reduced-fat cheddar and Mexican blend
• Part-skim mozzarella (16 oz)

Grains & Baking

• Dry brown rice or 10 cups pre-cooked rice
• Thin-sliced whole grain bread
• Jumbo pasta shells and orzo
• Tortilla chips
• Whole grain rolls
• All-purpose flour

Canned & Jarred

• Sun-dried tomatoes in oil
• Pesto and marinara sauce (or ingredients to make your own)
• Medium jar salsa
• Tomato paste (4 oz)
• Canned chickpeas, low-sodium black beans and pinto beans (15 oz each)
• Low-sodium chicken and beef broth (32 oz cartons and a 14 oz can)

Frozen

• Small bags of corn kernels and peas

Miscellaneous

• Pistachios (roasted, shelled) and raw almonds
• Granulated sugar

You can choose gluten-free options for grains if desired. Quantities and items can be scaled up or down based on household size and leftovers you want to produce.