7-Day High-Protein Meal Plan for Muscle Growth

A complimentary 7-day high-protein diet meal plan featuring breakfast, lunch and dinner ideas, plus a complete shopping list. Each recipe includes nutritional macros and Weight Watchers points to help you meet your goals.

7 Day High Protein Diet Meal Plan

With spring in full swing and warmer days ahead, fresh seasonal flavors like tender strawberries and vibrant spinach are on my mind. The Grilled Chicken Salad with Strawberries and Spinach is a colorful, protein-rich meal that helps you reach daily protein targets while delivering bright, satisfying flavors.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and overall satiety, and it has been transformative. Higher protein keeps me feeling fuller longer and reduces cravings for sweets and chips between meals. Many readers tell me meeting protein goals is a challenge, so I created this weekly high-protein meal plan to make it easier. If you find it helpful, I’ll share one or two new plans each month, and I’m currently working on a high-protein cookbook.

I usually spread protein across three main meals and snacks. For example, if your target is 120 grams per day, aim for roughly 30 grams at each meal and 10–30 grams from snacks. If you’re unsure of your ideal protein intake, consider consulting a reliable nutrition resource or a registered dietitian for personalized guidance.

How It Works

These meal plans are a flexible guide—there’s plenty of room to adjust portion sizes, swap meals, and add drinks, fruits, snacks or desserts as you prefer. Breakfasts and lunches Monday–Friday are sized for one person; dinners and weekend meals are sized for a family of four. Depending on your goals, target at least 1,500 calories per day as a baseline, but individual needs vary by age, activity level and health goals. Consult your healthcare provider or dietitian for personalized recommendations.

Note

If you have kidney or liver disease, gout, metabolic disorders, or reduced kidney function, you may need to limit protein intake. Always consult a healthcare professional before significantly increasing dietary protein, especially if you have underlying conditions.

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Where to Buy the Meal Planner

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• Indie Bound

High Protein Diet Meal Plan

Breakfasts and lunches Monday–Friday are portioned for one; dinners and all weekend meals serve a family of four. Several recipes yield leftovers that work for an extra dinner or next-day lunch. The shopping list below covers every ingredient needed for the week. Incorporate additional high-protein snacks as needed to meet daily protein goals.

MONDAY (4/20)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Chicken with 2 ounces baguette
D: Tofu Poke Bowls (double batch)

Total Calories: 1,410* Protein: 121.5 g

TUESDAY (4/21)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Chicken with 2 ounces baguette
D: Enchilada Turkey Meatloaf with Instant Pot Black Beans and Garlic Mashed Potatoes

Total Calories: 1,434* Protein: 130.5 g

WEDNESDAY (4/22)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Leftover Enchilada Turkey Meatloaf with Instant Pot Black Beans and Garlic Mashed Potatoes
D: Lasagna with Arugula Salad (double batch)**

Total Calories: 1,479* Protein: 123.5 g

THURSDAY (4/23)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: Leftover Lasagna with Arugula Salad

Total Calories: 1,372* Protein: 123.5 g

FRIDAY (4/24)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: Chili Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Lime Rice

Total Calories: 1,434* Protein: 125 g

SATURDAY (4/25)
B: Tropical Chia Pudding (double batch)
L: Spicy Thai Shrimp Salad (double batch)
D: Dinner Out

Total Calories: 725* Protein: 46 g

SUNDAY (4/26)
B: Breakfast Taco Scramble
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (quad batch) with 1 cup strawberries
D: Asian Grilled Chicken with Edamame Fried Rice and Grilled Asparagus

Total Calories: 1,367* Protein: 126 g

*This plan is a guideline; many women aim for about 1,500 calories per day, but individual needs vary. I’ve allowed extra flexibility so you can add coffee, beverages, fruits, snacks, dessert, wine or other preferences. **For Thursday dinner, set aside half the salad with dressing on the side.

Shopping list

Produce

• 1 (12-ounce) plus 1 (1-pound) container fresh strawberries
• 2 (6-ounce) containers fresh berries (your choice)
• 3 medium bananas
• 2 medium kiwi
• 2 small plus 1 medium mango
• 4 medium plus 1 large lemon
• 11 medium limes
• 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
• 3 medium heads garlic
• 1 (5-inch) piece fresh ginger
• 2 medium jalapeños (1 optional, for the Enchilada Meatloaf)
• 1 small bell pepper (any color)
• 1 medium poblano pepper
• 3 medium cucumbers
• 1 pound asparagus
• 1 pound baby Yukon Gold or red potatoes
• 2 pounds (4 medium) Yukon Gold potatoes
• 1 small bunch watermelon radish
• 2 small ears of corn (or 1 cup frozen kernels as a substitute)
• ½ small head (or 1 small bag shredded) purple cabbage
• 1 small bag shredded carrots
• 3 large bunches scallions
• 2 medium bunches fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 large bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 (1-pound) clamshell baby arugula
• 1 (5-ounce) clamshell mixed baby greens
• 1 large head romaine lettuce
• 1 medium plum tomato
• 1 small red onion
• 1 medium white onion
• 1 small plus 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound 99% lean ground turkey
• 1½ pounds 93% lean ground turkey
• 1 pound 93% lean ground beef
• 1 rotisserie chicken
• ¾ pound sliced deli roast beef
• 1 package center-cut bacon
• 1 pound large peeled, deveined tail-off shrimp
• 1½ pounds (4) skin-on wild salmon fillets
• 1½ pounds (8) boneless, skinless chicken breast cutlets

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Freshly ground black pepper
• Vanilla extract
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Dried oregano
• Dijon mustard
• Crushed red pepper flakes
• Honey
• Unseasoned rice vinegar
• Ground ginger
• Turmeric
• Toasted sesame oil
• Reduced sodium soy sauce
• Toasted sesame seeds
• Sriracha or sriracha mayo (optional)
• Onion powder
• Coriander
• Smoked paprika
• Green Tabasco
• Tajin or chili-lime seasoning
• Teriyaki sauce
• Balsamic vinegar

Dairy & Refrigerated

• 18 large eggs
• 2 (14-ounce) containers extra-firm tofu
• 3 (16-ounce) containers low-fat cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 small container light sour cream
• 1 small tub whipped butter
• 1 pint unsweetened vanilla almond milk
• 1 quart skim, low-fat or non-dairy milk of your choice
• 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 large wedge fresh Parmesan cheese
• 1 small wedge Pecorino Romano (or substitute Parmesan in lasagna)

Grains

• Small package dry long-grain rice
• Small package dry brown rice (or 5 cups pre-cooked)
• Small package quick oats
• No-boil lasagna noodles
• 1 (14-ounce) baguette or French bread (use 4 ounces fresh and freeze the rest)

Canned and Jarred

• Small jar salsa
• 1 (4-ounce) can tomato sauce
• 1 (28-ounce) can crushed tomatoes
• 1 (10-ounce) can mild enchilada sauce
• 1 (4-ounce) can mild chopped green chiles
• Small jar anchovy fillets
• Small jar capers
• 2 (3-ounce) packets tuna in water
• 1 (15.5-ounce) can low-sodium navy beans
• 1 (32-ounce) carton low-sodium chicken broth

Frozen

• Medium package shelled edamame
• Small package corn kernels
• Medium package frozen strawberries

Dry Goods & Misc.

• 1 (1-pound) package dry black beans
• Dried unsweetened shredded coconut (about 6 tablespoons from bulk)
• Whole roasted, salted cashews (about ½ cup from bulk)
• Slivered almonds (about 3 tablespoons from bulk)
• Chia seeds
• Ground flaxseed (meal)
• Unflavored protein powder
• Monk fruit sweetener
• Cornstarch

*You can choose gluten-free options if preferred.