7-Day High-Protein Meal Plan to Fuel Muscle Growth

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

7-Day High Protein Diet Meal Plan

Due to popular demand, I’m sharing a new high-protein meal plan regularly. If you prefer variations, you can review previous weeks for alternatives or revert to a different meal plan from past posts. A high-protein approach can support metabolism, muscle maintenance and growth, and blood sugar stability. Optimal daily protein needs vary by age, weight, activity level, and goals. A simple strategy is to distribute protein evenly across three meals and add protein-rich snacks when needed.

Why High Protein?

I’ve followed a high-protein diet for several years to support muscle gain and overall strength, and it’s made a big difference. Protein helps me feel full and reduces cravings for sweets or snack foods. If you struggle to meet protein targets, this weekly plan is designed to simplify that process. I’m also developing a high-protein cookbook, so expect more resources soon.

For example, if your daily protein goal is 120 grams, you might aim for roughly 30–40 grams per meal plus 10–30 grams from snacks. That distribution makes targets more achievable and helps maintain energy and satiety throughout the day.

How It Works

These meal plans are guides and allow flexibility. Add beverages, additional fruits, snacks, desserts, or swap recipes to suit your taste and needs. Depending on your goals, aim for at least 1,500 calories per day as a baseline, but adjust according to your personal requirements—age, weight, activity level, and goals all matter. Consult a nutritionist or dietitian for individualized recommendations.

Important Note

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

If you’re part of an online community, consider joining recipe groups to share photos and meal ideas. Subscribing to an email list can help you receive future meal plans and updates.

High Protein Meal Plan Overview

Breakfast and lunch Monday through Friday are scaled to serve one; dinners and weekend meals serve a family of four. Some recipes yield leftovers suitable for an extra dinner or next-day lunch. The shopping list below covers all ingredients needed for the week. Add high-protein snacks if you need extra protein between meals.

MONDAY
B: High-Protein Zucchini Omelet for One with one thin slice whole-grain toast and 2 tsp butter
L: Buffalo Chicken Rice Bowl with ½ small sliced cucumber
D: White Bean Scampi with Linguine
Total Calories: 1,498* • Total Protein: 111 g

TUESDAY
B: High-Protein Zucchini Omelet for One with one thin slice whole-grain toast and 2 tsp butter
L: Buffalo Chicken Rice Bowl with ½ small sliced cucumber
D: Healthy Cod Fish Tacos with guacamole and 12 tortilla chips
Total Calories: 1,501* • Total Protein: 122.5 g

WEDNESDAY
B: Carrot Banana Protein Smoothie
L: Buffalo Chicken Rice Bowl with ½ large sliced bell pepper
D: Unstuffed Cabbage Bowls (Instant Pot or stovetop)
Total Calories: 1,138* • Total Protein: 109.5 g

THURSDAY
B: High-Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Buffalo Chicken Rice Bowl with ½ large sliced bell pepper
D: Turkey Pumpkin Chili with 2 tbsp shredded cheddar and 1 oz avocado
Total Calories: 1,237* • Total Protein: 114 g

FRIDAY
B: High-Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Leftover Turkey Pumpkin Chili with 2 tbsp shredded cheddar and 1 oz avocado
D: Seattle Smoked Salmon Chowder with Lemony Hearts of Palm Salad and avocado
Total Calories: 1,253* • Total Protein: 97 g

SATURDAY
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4) with 2 tbsp walnuts
L: Pizza Sausage Rolls with 8 baby carrots
D: Dinner out
Total Calories: 629* • Total Protein: 43 g

SUNDAY
B: Bacon, Egg & Avocado Breakfast Sandwich
L: Updated Waldorf Salad Cups
D: Slow Cooker Beef Stew with 2 oz multigrain baguette
Total Calories: 1,196* • Total Protein: 101 g

*These calorie estimates are a general guide. Women may aim for around 1,500 calories per day, but individual needs vary. This plan leaves room for extras like coffee, snacks, fruit, sweets, or a glass of wine. Some recipes are doubled to provide lunch leftovers when noted.

Shopping List

Produce

• 1 medium banana
• 3 (6-oz) packages fresh berries
• 1 (12-oz) package strawberries
• 1 large pear
• 4 limes
• 2 lemons
• 1 small plus 5 medium Hass avocados
• 1 English cucumber
• 2 medium zucchini
• 1 medium plus 1 large red bell pepper
• 4 oz white mushrooms
• 1 small bunch celery
• 1 (1-lb) bag carrots
• 1 large bag baby carrots
• 2 medium heads garlic
• 1 small jalapeño (optional for guacamole)
• 1 small head cauliflower
• 3 small red potatoes
• 1 medium Yukon Gold potato
• 1 large head green cabbage
• ½ small head red cabbage
• 1 medium head butter lettuce
• 1 (5-oz) container baby arugula
• 1 (1-lb) container baby spinach
• 1 small bunch scallions
• 1 small bunch parsley
• 1 small bunch cilantro
• 1 small bunch chives (or scallion greens)
• 1 small bunch thyme
• 2 medium heirloom tomatoes
• 1 pint cherry or grape tomatoes
• 1 small plus 1 medium red onion
• 2 medium plus 2 large yellow onions

Meat, Poultry & Fish

• 1 package center-cut bacon
• 2 raw Italian chicken sausage links
• 1 1/3 lb 90–93% lean ground turkey or chicken
• 1 lb 93% lean ground beef
• 1 (3-lb) boneless beef chuck roast
• 2½ lb boneless, skinless chicken breasts
• 1 lb firm white fish fillets (cod, snapper, or mahi mahi)
• ½ lb hot-smoked salmon

Condiments & Spices

• Extra-virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Freshly ground black pepper
• Turmeric, paprika, cumin, chili powder
• Crushed red pepper flakes, cayenne (optional)
• Honey, apple cider vinegar
• Frank’s RedHot Sauce
• Chili-lime seasoning (e.g., Tajín)
• Light mayonnaise
• Marjoram, thyme, bay leaves
• Sesame seeds and bagel toppings (optional)
• Vanilla bean paste or extract

Dairy & Refrigerated

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 pint whole milk
• 1 (8-oz) container unsweetened almond milk
• 1 (16-oz) plus 1 (32-oz) nonfat plain Greek yogurt
• 1 (16-oz) container low-fat cottage cheese
• 1 small box unsalted butter
• 1 small wedge Parmesan
• 1 (8-oz) package sliced provolone or mozzarella
• 1 (8-oz) bag shredded reduced-fat cheddar
• 1 (8-oz) bag shredded cheddar
• 1 small package gorgonzola (optional)

Grains

• Thin-sliced whole-grain bread
• Corn tortillas (about 8)
• Large bag tortilla chips
• Dry brown rice or pre-cooked equivalent
• Whole-wheat linguine (16 oz)
• Unbleached all-purpose flour
• Multigrain baguette (8 oz)

Canned & Jarred

• Low-sodium black beans (15 oz)
• Cannellini or navy beans (3 cans, 15 oz each)
• Pumpkin puree (14 oz)
• Tomato paste (4 oz can or tube)
• Tomato sauce (8 oz)
• Diced tomatoes (28 oz)
• Pizza sauce or marinara
• Hearts of palm (14 oz)
• Reduced-sodium beef and chicken broths (32 oz each)

Frozen

• Small bag corn kernels
• Small bag peas

Dry Goods & Misc.

• Baking powder
• Raisins (small package)
• Walnut halves, slivered almonds
• Flax meal (ground flaxseed)
• Cocoa powder
• A small bottle of white wine (optional)
• Unflavored protein powder
• Sweetener of choice (monk fruit or preferred substitute)

You can buy gluten-free substitutes where preferred. The list covers everything needed for the week’s recipes and allows simple swaps to suit dietary needs.