7-Day High-Protein Meal Plan to Build Muscle

A free, 7-day high protein diet meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and Weight Watchers points to help you track your intake and stay on target.

7 Day High Protein Diet Meal Plan

During busy seasons it’s easy to drift from healthy eating. This 7-day high-protein plan focuses on simple, satisfying meals—many of which can be made in a slow cooker or Instant Pot—to help keep your week organized without sacrificing nutrition. Quick dinner options and freezer- and make-ahead-friendly recipes make it easier to stick to your goals. The cozy Crock Pot Picadillo is perfect for chilly evenings; if you prefer, you can make a skillet version instead.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle growth and satiety, and it’s made a big difference. Eating more protein helps me feel fuller between meals and reduces cravings for sweets and snacks. That inspired me to design this week-long high-protein meal plan. If this is helpful, I plan to share additional weekly plans regularly and am developing a high-protein cookbook.

A practical way to meet protein targets is to spread intake evenly across the day. For example, if your goal is around 120 grams per day, aim for roughly 30 grams at each main meal and add 10–30 grams from snacks as needed. Exact needs vary by individual—age, activity level and goals—so use this plan as a framework and consult a nutrition professional if you need personalized guidance.

How It Works

These meal plans are intended as flexible guides. There’s plenty of room to add extra servings, beverages, snacks or desserts and to swap meals for alternatives you prefer. The weekday breakfasts and lunches are sized for one serving; dinners and weekend meals are sized to serve a family of four (often with leftovers). Aim for at least 1,500 calories per day as a baseline if your goals require it, but calorie needs will vary—adjust portions to meet your personal requirements.

Note

If you have kidney or liver disease, gout, certain metabolic disorders, or if you are an older adult with reduced kidney function, you may need to limit protein intake to avoid complications. Always check with your healthcare provider or a registered dietitian before making significant changes to your protein intake.

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High Protein Diet Meal Plan:

Breakfast and lunch Monday through Friday are portioned for one person; dinners and all weekend meals serve four. Some recipes yield leftovers that can be used for a second dinner or lunch. The included shopping list covers all ingredients needed for the week. Add high-protein snacks as needed to reach your daily protein targets.

MONDAY
B: Chorizo Breakfast Bowls
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing and ½ cup sliced cucumbers
D: Spaghetti Squash Crust Pizza (double batch) with Arugula Salad
Total Calories: 1,247* Protein: 96.5 g

TUESDAY
B: Chorizo Breakfast Bowls
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing and ½ cup sliced cucumbers
D: Crock Pot Picadillo with ¾ cup brown rice** and 2 ounces avocado
Total Calories: 1,309* Protein: 107.5 g

WEDNESDAY
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine and ¼ cup raw almonds
D: Crock Pot Picadillo Stuffed Peppers (double batch)
Total Calories: 1,254* Protein: 102 g

THURSDAY
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine
D: Chicken Parmesan (half recipe) with Pasta with Roasted Broccoli, Garlic and Oil
Total Calories: 1,299* Protein: 103.5 g

FRIDAY
B: PB + J Yogurt
L: Leftover Crock Pot Picadillo Stuffed Peppers with ¼ cup raw almonds
D: Shrimp with Tuscan White Beans, Spinach and Feta and Mediterranean Quinoa Salad
Total Calories: 1,222* Protein: 101.5 g

SATURDAY
B: Classic Egg Salad on Protein Bagels (double batch) with an orange
L: Sesame Crusted Tuna Steak on Arugula
D: Dinner out
Total Calories: 701* Protein: 55.5 g

SUNDAY
B: Protein Bagels with 2 tablespoons light cream cheese, 2 ounces smoked salmon and red onion rings
L: Sausage Tortellini Soup
D: Air Fryer Breaded Chicken Breast Bites
Total Calories: 1,200* Protein: 106.5 g

*Calories are a general guide. Women may aim for about 1,500 calories per day depending on goals; adjust portions to fit your needs. There’s room to add coffee, beverages, extra fruit, snacks, dessert, or a glass of wine. **Make an extra 2 cups of rice for Wednesday dinner.

The following shopping list covers all ingredients for the week. Quantities are approximate—adjust based on household size and preferences.

Shopping list

Produce

• 1 handful of red seedless grapes
• 4 medium oranges
• 1 medium plus 1 large lemon
• 3 small (5-ounce) plus 1 medium (6-ounce) Hass avocados
• 1 small cucumber
• 1 medium English cucumber
• 4 Persian (mini) cucumbers (or 1 additional medium English cucumber)
• 7 medium red bell peppers (look for flat bottoms)
• 2 large heads garlic
• 1 (2-inch) piece fresh ginger
• 1 pound baby gold or red potatoes
• 2 spaghetti squashes (about 2.2 lb each)
• 1 small bag baby carrots
• 1 small bunch celery
• 1½ pounds broccoli florets
• 1 small bunch scallions
• 1 small bunch fresh chives (or use scallion greens as garnish)
• 1 small bunch fresh sage
• 1 small bunch fresh basil or Italian parsley (optional for garnish)
• 1 small bunch fresh cilantro
• 2 medium heads romaine lettuce
• 1 (1-pound) clamshell baby arugula
• 1 (1-pound) clamshell baby spinach
• 1 small vine-ripened tomato
• 1 dry pint cherry or grape tomatoes
• 1 large red onion
• 1 small plus 2 medium yellow onions

Meat, Poultry and Fish

• 1 package turkey chorizo
• 1 (8-ounce) package smoked salmon
• 1¼ pounds sushi-grade tuna (fresh or frozen)
• 1 pound large peeled and deveined shrimp
• 3½ pounds (about 7) boneless, skinless chicken breasts (or canned/rotisserie chicken for substitutions)
• ½ pound sweet Italian chicken sausage
• 2½ pounds 93% lean ground beef

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper (grinder or fresh peppercorns)
• Garlic powder
• Hot sauce (such as Cholula)
• Mayonnaise
• Paprika
• Honey
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic or onion flakes
• Frank’s RedHot sauce
• Red wine vinegar
• Toasted sesame oil
• Black and white sesame seeds
• Balsamic vinegar
• Soy sauce
• Dijon mustard
• Dried oregano
• Cumin
• Bay leaves
• Italian seasoning

Dairy & Refrigerated Items

• 1 (9-ounce) package three-cheese tortellini
• 1 bottle light blue cheese dressing (or ingredients to make your own)
• 1 (18-pack) large eggs
• 1 small tub light cream cheese
• 1 small box butter (or substitute 1 tablespoon olive oil in recipes)
• 1 (16-ounce) container low-fat cottage cheese
• 2 (5.3-ounce) containers nonfat plain yogurt
• 1 small wedge fresh Parmesan or Parmigiano Reggiano
• 1 small wedge Pecorino Romano
• 1 small package cotija, queso blanco or queso fresco (or use feta/cheddar as substitutions)
• 1 (16-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag shredded reduced-fat cheddar
• 1 small package feta cheese

Grains

• 1 small package unbleached all-purpose or whole wheat flour
• 1 medium package dry brown rice (or 5 cups pre-cooked)
• 1 small package dry quinoa
• 1 (16-ounce) package short pasta (such as penne or rigatoni)
• 1 package seasoned breadcrumbs

Canned and Jarred

• 1 small jar reduced-sugar grape jelly
• 1 small jar reduced-fat peanut butter
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can no-salt-added cannellini beans
• 1 (6-ounce) can wild albacore tuna
• 1 small jar capers
• 1 small jar pitted Kalamata olives
• Roasted chicken base or bouillon
• 1 (32-ounce) carton unsalted chicken bone broth
• 1 (15-ounce) can low-sodium chicken broth
• 1 (8-ounce) can tomato sauce
• 1 jar tomato basil marinara (or ingredients to make your own)

Misc. Dry Goods

• 1 small package unsalted peanuts (or 1 teaspoon from bulk bin)
• 1 small package raw almonds (or ¼ cup from bulk bin)
• Baking powder

You can choose gluten-free alternatives where indicated. Adjust quantities to match servings and household size.