7-Day High-Protein Meal Plan for Muscle Gain

A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points where available to help you track calories and protein for the week.

7 Day High Protein Diet Meal Plan

I hope everyone enjoyed a warm and happy Thanksgiving filled with family and friends. After the holiday, many of us are deciding how to use leftovers. Several of my leftover-friendly recipes are naturally high in protein—great for chilly days and for portion control. This seven-day high-protein meal plan is designed to make the week simple: breakfasts and lunches Monday through Friday are single-serving, while dinners and weekend meals are scaled to serve four. Use the shopping list to buy everything you need for the week. Add high-protein snacks as needed to meet your daily targets.

Why Choose a High-Protein Approach?

I’ve followed a high-protein diet for several years to support muscle gain and overall satiety. A higher protein intake helps me feel fuller longer and reduces cravings for snacks like sweets or chips between meals. If you struggle to meet your protein goals, structuring your day around protein-rich meals can make a big difference. A common approach is to divide your daily protein target across three main meals and add 10–30 grams per snack as needed.

How This Meal Plan Works

This meal plan is a flexible guide meant to simplify meal prep while allowing room for personalization. You can swap recipes, add beverages, fruit, snacks and dessert, or increase portions based on your energy needs. Women may aim for around 1,500 calories daily as a general guideline, but calorie and protein needs vary by age, activity level and goals—consult your nutritionist for individualized recommendations.

Safety Note

If you have kidney or liver disease, gout, metabolic disorders, or decreased kidney function, consult a healthcare provider before significantly increasing protein intake. A dietitian can help you determine a safe protein target that supports your health goals.

If you enjoy community support, consider joining recipe and meal-planning groups to swap ideas and photos of meals you make. Subscribing to a meal-planning newsletter or following a trusted recipe resource can help you never miss a weekly plan.

High Protein Diet Meal Plan Overview

Breakfasts and lunches Monday–Friday are single-serving to simplify weekday prep. Dinners and weekend meals are scaled for four people, with many recipes making leftovers suitable for lunches the next day. Use the grocery list below for one full week. Consider adding high-protein snacks like Greek yogurt, cottage cheese, nuts, or a protein shake to reach your daily protein goal.

MONDAY
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,367* • Protein: 105.5 g

TUESDAY
B: Savory Cottage Cheese Bowl with an extra tablespoon chopped pistachios
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl (leftover or fresh)
D: Instant Pot Garlicky Cuban Pork with 2 corn tortillas, 1/4 cup salsa and 2 oz avocado
Total Calories: 1,126* • Protein: 100.5 g

WEDNESDAY
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Leftover Instant Pot Garlicky Cuban Pork with Arroz Congri (rice and black beans) and Quick Cabbage Slaw
Total Calories: 1,253* • Protein: 103.5 g

THURSDAY
B: Savory Cottage Cheese Bowl with extra chopped pistachios
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Beef Barley Soup with 2 oz whole grain baguette
Total Calories: 1,155* • Protein: 107 g

FRIDAY
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Leftover Beef Barley Soup with 2 oz whole grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas
Total Calories: 1,300* • Protein: 103.5 g

SATURDAY
B: Pumpkin Waffles with 1 tablespoon maple syrup and 1/2 sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: Dinner out or flexible evening meal
Total Calories: 529* • Protein: 34 g

SUNDAY
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (double batch)
D: 30 Cloves Garlic Chicken with Instant Pot Mashed Potatoes and Roasted Parmesan Green Beans
Total Calories: 1,429* • Protein: 104 g

*Calorie estimates are a guide. Many women aim for around 1,500 calories per day, but individual needs vary based on age, activity and goals. Leave room in your plan for beverages, fruit, snacks and dessert.

Shopping List

Produce

• 2 large bananas
• 1 large lemon
• 1 medium grapefruit
• 2 medium limes
• 3 small (5-oz) plus 2 medium (6-oz) Hass avocados
• 2 Persian mini cucumbers (or 1 small English cucumber)
• 1 large cucumber
• 2 medium red bell peppers
• 1 medium green bell pepper
• 1 large Fresno chili
• 3/4 lb green beans
• 3/4 lb sliced mushrooms
• 1 medium head broccoli florets
• 1 small bunch celery
• 2 medium carrots
• 1 lb baby gold or red potatoes
• 2 lb Russet potatoes
• 4 large heads garlic
• 1 (2-inch) piece fresh ginger
• 1 (5-oz) clamshell baby arugula
• 1 (1-lb) clamshell baby spinach
• 1/2 small head white cabbage
• 1 medium head romaine or butter lettuce
• 1 small bunch scallions
• Fresh thyme, chives, oregano, cilantro and Italian parsley (small bunches)
• 1 dry pint grape or cherry tomatoes
• 1 container fresh salsa
• 1 small red onion
• 4 small yellow onions

Meat, Poultry & Fish

• 1 lb 93% lean ground turkey
• 1 1/2 lb boneless, skinless chicken breasts (about 3)
• 6 bone-in chicken thighs
• 1 lb peeled and deveined large shrimp
• 1 1/2 lb sushi-grade tuna
• 1 1/2 lb skin-on salmon fillets (about 4)
• 3 lb boneless pork shoulder roast
• 1 1/2 lb beef stew meat (chuck)

Condiments & Spices

• Extra virgin olive oil and canola oil
• Cooking spray
• Kosher salt and freshly ground pepper
• Vanilla extract, cinnamon, pumpkin pie spice
• Maple syrup, honey and sriracha
• Garlic powder, sesame oil, seasoned rice vinegar
• Black and white sesame seeds, furikake (optional)
• Mayonnaise, reduced sodium soy sauce
• Bay leaves, cumin, oregano, smoked paprika, ancho chili powder, cayenne
• Dijon mustard, apple cider vinegar, red wine vinegar
• Madras curry powder and ground cloves

Dairy & Refrigerated

• 18-count large eggs
• Liquid egg whites (pint)
• Cottage cheese (one 5.3-oz plus two 16-oz containers)
• Light sour cream, whipped butter
• Low-fat buttermilk (pint)
• Light blue cheese or ranch dressing (or ingredients to make your own)
• Shredded part-skim mozzarella (8 oz)
• Gruyere or cheddar (8 oz, optional)
• Cotija, queso blanco or queso fresco
• Fresh Parmesan wedge

Grains & Pantry

• Sliced whole grain bread
• 10-oz multigrain baguette
• Corn tortillas
• Oat flour
• Lasagna noodles (regular, not no-boil)
• Pearled barley (small package or 2/3 cup from bulk)
• Dry brown rice or 4 cups pre-cooked
• Dry long grain white rice

Canned & Jarred

• 15-oz can chickpeas
• 15-oz can black beans
• 14-oz can light coconut milk
• 15-oz can pumpkin
• 14-oz low-sodium chicken broth
• Jar marinara or ingredients to make your own
• Small jar pesto or ingredients to make your own

Miscellaneous

• Baking powder and cornstarch
• Monk fruit or sweetener of choice
• Roasted shelled pistachios (about 1/4 cup)
• Light dry white wine (optional, for cooking)

You can substitute gluten-free options where noted. This shopping list covers the full week of meals in the plan.