7-Day High-Protein Meal Plan to Build Lean 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

I hope you’ve been enjoying these high-protein meal plans. My aim is to support you in meeting your daily protein targets and in reaching your health and fitness goals. A meal plan focused on higher protein can support muscle growth, aid fat loss, help balance blood sugar, and keep you feeling satisfied longer between meals.

If you have feedback about what works well or what might make these plans more useful for you, I’d love to hear it. Your suggestions help shape future plans.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain, and it’s made a real difference for me. Eating more protein helps me feel stronger and more satisfied, which reduces cravings and mindless snacking. Many people find it challenging to hit their protein targets, so this seven-day plan is designed to make that easier.

A practical way to distribute protein is across three meals and snacks. For example, if your goal is 120 grams per day, aim for roughly 30 grams at each meal and 10–30 grams from snacks. If you’re unsure how much protein you need, you may find the linked resources helpful for estimating intake.

How It Works

These meal plans are intended as flexible guides. There’s plenty of room to add beverages, coffee, snacks, fruit or dessert, or to swap recipes you prefer. Aim for at least 1500 calories per day as a starting point, but remember needs vary by age, sex, activity level and goals. Consult a registered dietitian or your healthcare provider for personalized recommendations.

Meals Monday through Friday for breakfast and lunch are portioned for one, while dinners and all weekend meals are sized for a family of four. Many recipes yield leftovers that work well for next-day lunches.

Note

If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, discuss any significant increase in protein intake with your healthcare provider or dietitian. They can advise on safe limits and help tailor an appropriate plan.

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High Protein Diet Meal Plan:

This plan includes breakfasts and lunches for Monday–Friday sized for one person; dinners and weekend meals are sized for four. Some recipes make extra for leftovers. Use the comprehensive grocery list below to shop for the week. Add high-protein snacks as needed to meet your daily target.

MONDAY
B: Breakfast Quesadilla
L: Salmon Nicoise Salad*
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,397** | Protein: 105.5 g

TUESDAY
B: Breakfast Quesadilla
L: Salmon Nicoise Salad
D: Carne Molida with ¾ cup rice and Quick Cabbage Slaw
Total Calories: 1,443** | Protein: 114 g

WEDNESDAY
B: Breakfast Quesadilla
L: Tuna Egg Salad with 1 slice sourdough and 1 cup grapes
D: Arroz con Pollo with Massaged Raw Kale Salad
Total Calories: 1,350** | Protein: 108.5 g

THURSDAY
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Leftover Arroz con Pollo with 2 oz avocado
D: Pork Tenderloin with Cherry Sauce with Buttermilk Mashed Potatoes and Shredded Brussels Sprouts with Pancetta (½ recipe)
Total Calories: 1,298** | Protein: 107.5 g

FRIDAY
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Leftover Arroz con Pollo with 2 oz avocado
D: Shrimp with Tuscan White Beans, Spinach and Feta (double recipe) and Greek Orzo Salad (½ recipe)
Total Calories: 1,283** | Protein: 104.5 g

SATURDAY
B: Zucchini Oats (quadruple batch)
L: Leftover Shrimp with Tuscan White Beans and Greek Orzo Salad
D: Dinner out
Total Calories: 896** | Protein: 61.5 g

SUNDAY
B: High Protein Scrambled Eggs with Cottage Cheese (double recipe) with 1 slice sourdough, 2 chicken sausage links and 1 cup grapes
L: BBQ Chicken Tenders in Air Fryer with baby carrots and Low Fat Buttermilk Ranch Dressing
D: Mediterranean Meatballs
Total Calories: 1,277** | Protein: 105 g

*This plan is a guide. Many women may aim for around 1500 calories per day, but individual needs vary. I’ve left room to add beverages, snacks, wine or desserts. **Prep on Sunday night if you prefer. #Freeze any leftovers you or your family won’t eat.

*Detailed shopping list available in the linked Google doc.

Shopping list

Produce

• 2 medium bananas
• 2 pounds seedless red or green grapes
• 1 (12-ounce) package strawberries
• 1 (6-ounce) package blueberries
• 1 (6-ounce) package berries (your choice)
• 2 medium plus 1 large lemons
• 1 small (5-ounce) Hass avocado
• 2 medium English cucumbers
• 1 ¾ pounds zucchini
• 1 medium plus 1 large red bell pepper
• 1 medium orange bell pepper
• 2 large cubanelle peppers
• ½ pound green beans
• ¾ pound baby yellow potatoes
• 2 pounds Yukon Gold potatoes
• 1 pound Brussels sprouts
• 2 large heads garlic
• 1 small bag baby carrots
• 1 large bunch scallions
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh oregano (optional)
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh thyme
• 1 medium bunch fresh Italian parsley
• 1 small plus 1 large bunch cilantro
• 1 medium bunch Lacinato kale
• 1 medium head Bibb/Butter lettuce
• 1 (5-ounce) clamshell baby arugula
• 1 (1-pound) clamshell baby spinach
• ½ small head green cabbage
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 small plus 4 medium yellow onions

Meat, Poultry and Fish

• 1–2 packages chicken breakfast sausage (about 14 links total)
• 2 pounds large peeled and deveined shrimp
• ½ pound skinless salmon fillets (two pieces)
• 2 pounds pork tenderloin
• 1 small package pancetta (about 1 ounce if buying deli)
• 1½ pounds (12) boneless, skinless chicken tenderloins
• 8 boneless, skinless chicken thighs or bone-in drumsticks
• 1 pound 93% lean ground turkey
• 1½ pounds 90% lean ground turkey, beef or bison

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Pepper (freshly ground recommended)
• Cinnamon
• Onion powder
• Whole grain mustard
• White wine vinegar
• White balsamic vinegar
• Balsamic vinegar
• White vinegar
• Red wine vinegar
• Apple cider vinegar
• Mayonnaise (regular or light)
• BBQ sauce
• Cayenne pepper
• Garlic powder
• Cumin
• Sazon seasoning
• Bay leaves
• Adobo seasoning
• Oregano
• Vanilla extract or paste

Dairy & Refrigerated

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 small tub whipped butter
• 1 small tub nonfat sour cream
• 3 (16-ounce) containers low-fat cottage cheese
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 quart low-fat buttermilk
• 1 pint milk (your choice, for Zucchini Oats)
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag part-skim mozzarella
• 1 (8-ounce) block or chunk feta
• 1 large wedge fresh Parmesan

Grains*

• 1 package (7-inch) low-carb tortillas
• 1 small loaf sliced sourdough bread
• 1 small package quick oats
• 1 package seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 package plain panko breadcrumbs
• 1 (16-ounce) package lasagna noodles (NOT no-boil)
• 1 (16-ounce) package orzo pasta
• 1 package Israeli (pearled) couscous
• 1 medium package dry long-grain white rice

Canned and Jarred

• 1 small jar reduced-sugar cherry preserves
• 1 small jar pesto (or ingredients to make your own)
• 1 jar marinara sauce (or ingredients to make your own)
• 1 (8-ounce) can tomato sauce
• 1 small jar salsa (optional)
• 1 small jar pitted Kalamata olives
• 1 small jar pitted green olives or alcaparrado
• 1 small jar/can marinated artichoke hearts
• 2 (15-ounce) cans no-salt-added cannellini beans
• 1 (32-ounce) carton reduced or low-sodium chicken broth
• 1 (2.6-ounce) packet light tuna in water

Misc. Dry Goods

• Monk fruit sweetener (or honey or maple syrup)
• 1 small package slivered almonds (about ¾ cup)
• 1 package chicken bouillon cubes

*You can buy gluten-free alternatives if desired.