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. Each recipe links to detailed instructions and includes macros and Weight Watchers points where available.

7-Day High-Protein Diet Meal Plan

Thank you so much for helping keep Skinnytaste High Protein on The New York Times bestseller list for another week. I truly appreciate your reviews and love seeing your photos and comments about the recipes. Keep sharing your meals — it means so much!

With cooler weather here, I’m craving seasonal favorites like pumpkin. Recipes such as Pumpkin Pie Dip and Turkey Pumpkin Chili are cozy, comforting, and perfect for fall. What pumpkin dishes are you making this season? I’d love to hear what’s in your kitchen.

Why a High-Protein Plan?

I’ve followed a high-protein approach for the past few years to support muscle gain and overall satiety. Increasing protein helped me feel stronger and less inclined to snack on sweets or chips between meals. Many readers struggle to reach daily protein targets, so I created this weekly high-protein meal plan to make it easier. If you like this plan, I’ll share one or two each month — and I’m also working on a high-protein cookbook.

A practical way to hit higher protein goals is to distribute protein across meals and snacks. For example, if your daily target is 120 grams, aim for roughly 30 grams per main meal plus 10–30 grams per snack. If you need help determining an appropriate target for your needs, consult a registered dietitian or nutrition resource to personalize your plan.

How This Plan Works

These meal plans are a flexible guide. They allow room to add beverages, coffee, fruit, snacks or dessert, and you can swap recipes to suit your preferences. Many recipes yield leftovers that work well for lunch the next day. Depending on your goals and individual needs, aim for at least 1,500 calories per day as a baseline for most women, but calorie needs vary with age, activity level and weight. Consult your healthcare provider or dietitian for personalized guidance.

Important Note

If you have kidney or liver disease, gout, a metabolic disorder, or reduced kidney function, you may need to limit protein intake. Always consult a healthcare provider before significantly increasing protein, especially if you have underlying health concerns.

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Where to Buy the Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

High-Protein Diet Meal Plan Overview

Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are sized for a family of four. Some dinners yield leftovers suitable for a second night or next-day lunches. The grocery list below includes everything needed to prepare the week’s meals. Add high-protein snacks as needed to meet your daily targets.

MONDAY
B: Omelet Tortilla Breakfast Wrap
L: Chicken Salad with Lemon and Dill on two thin slices of whole-grain bread plus an orange
D: Lasagna Roll-Ups with Cottage Cheese and an Arugula Salad
Total Calories: 1,282* | Protein: 102 g

TUESDAY
B: Omelet Tortilla Breakfast Wrap
L: Chicken Salad with Lemon and Dill on two thin slices of whole-grain bread plus an orange
D: Healthy Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,127* | Protein: 103.5 g

WEDNESDAY
B: Strawberry Banana Smoothie
L: Chicken Salad with Lemon and Dill on two thin slices of whole-grain bread plus an orange
D: Slow Cooker Chili topped with 2 tablespoons shredded cheddar, 1 oz avocado and 12 tortilla chips
Total Calories: 1,395* | Protein: 110.5 g

THURSDAY
B: Apple Chia Pudding with Peanut Butter
L: Leftover Slow Cooker Chili with cheddar, avocado and tortilla chips
D: Turmeric Roasted Chicken with Sweet Potatoes
Total Calories: 1,460* | Protein: 113.5 g

FRIDAY
B: Apple Chia Pudding with Peanut Butter
L: Leftover Slow Cooker Chili with cheddar, avocado and tortilla chips
D: Pan-Fried Fish with Tomatoes, White Wine and Capers (double batch) with Broccoli and Orzo
Total Calories: 1,374* | Protein: 106 g

SATURDAY
B: Peanut Butter Breakfast Oatmeal (batch recipe)
L: Cabbage Soup with Chicken and Pork and a small whole-grain roll with 2 teaspoons butter
D: Dinner out
Total Calories: 764* | Protein: 41.5 g

SUNDAY
B: Breakfast Burritos and an orange
L: Leftover Cabbage Soup with a small whole-grain roll and butter
D: Prosciutto-Wrapped Stuffed Turkey Tenderloin with Apples and Kale, Instant Pot Mashed Potatoes and Green Beans with Mushrooms
Total Calories: 1,289* | Protein: 106.5 g

*This plan is a guide. Many women target about 1,500 calories per day, but caloric needs vary. There’s room to add coffee, beverages, fruit, snacks, dessert or wine as desired.

Below is a full shopping list that covers the week. Quantities are noted where specific amounts are needed. You can choose gluten-free or other substitutions to fit your dietary needs.