7-Day High-Protein Meal Plan to Build Muscle

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 so you can easily track nutrition and stay on target.

7 Day High Protein Diet Meal Plan

As summer winds down and cooler evenings arrive, it’s the perfect time to enjoy warming, satisfying meals. Soup season and slow cooker dinners make weeknights easier and help you stay on track with a high-protein plan. Recipes like Sancocho and Beef Barley Soup are hearty, protein-rich options that keep you full and energized.

Why High Protein?

I’ve followed a high-protein diet for several years to support muscle gain and better appetite control. Prioritizing protein has helped me feel stronger and more satisfied between meals, reducing cravings for sweets and snacks. To make hitting protein goals easier, I created this practical 7-day meal plan focused on accessible, flavorful recipes. If this is helpful, I’ll share additional high-protein plans monthly—and I’m currently working on a high-protein cookbook, so stay tuned.

A simple strategy is to spread protein across meals and snacks. For example, if your daily protein target is 120 grams, aim for about 30 grams at each main meal and 10–30 grams from snacks. If you need guidance to determine your ideal daily protein intake, consult a registered dietitian or reputable nutrition resources.

How It Works

These meal plans are a flexible guide. You can adjust portion sizes, swap recipes, and add beverages, fruit, snacks or dessert according to your preferences and calorie goals. As a general reference, many women aim for about 1500 calories per day, but individual needs vary by age, activity level, and goals—consult your healthcare provider or dietitian for personalized recommendations.

Note

People with kidney or liver disease, gout, certain metabolic conditions, or older adults with reduced kidney function may need to limit protein intake. Always check with a healthcare professional before increasing protein significantly if you have underlying medical conditions.

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High Protein Diet Meal Plan:

Breakfast and lunch Monday–Friday are designed to serve one, while dinners and all weekend meals serve a family of four. Some dinners yield leftovers that work for another night or for next-day lunches. The shopping list below is comprehensive and covers all meals on the plan—add high-protein snacks as needed to reach your daily target.

MONDAY
B: Breakfast Quesadilla
L: Buffalo Chicken Rice Bowls
D: Ratatouille Lasagna with Vegan Caesar Salad

Total Calories: 1,369* Protein: 128.5 g

TUESDAY
B: Peach Pie Cottage Cheese Bowls
L: Buffalo Chicken Rice Bowls
D: Instant Pot Braised Beef with corn tortillas, avocado and Southwestern Black Bean Salad

Total Calories: 1,269* Protein: 123.5 g

WEDNESDAY
B: Peach Pie Cottage Cheese Bowls
L: Buffalo Chicken Rice Bowls
D: Leftover Instant Pot Braised Beef with Cilantro Lime Cauliflower Rice and leftover Southwestern Black Bean Salad

Total Calories: 1,303* Protein: 122.5 g

THURSDAY
B: Breakfast Quesadilla
L: Buffalo Chicken Rice Bowls
D: Pork Milanese with Kale and Apple Slaw and Roasted Sweet Potatoes

Total Calories: 1,368* Protein: 120.5 g

FRIDAY
B: Strawberry Banana Smoothie
L: Tuna Poke Salad (½ recipe)
D: Sheet Pan Shrimp Oreganata with Orzo with Zucchini and Tomato

Total Calories: 1,296* Protein: 128 g

SATURDAY
B: Lox and Eggs with Onions (double batch) with whole grain toast and mixed berries
L: Italian Sub Broccoli Salad
D: Dinner out

Total Calories: 840* Protein: 48.5 g

SUNDAY
B: Zucchini Oats (batch of four)
L: Thai Inspired Chicken Salad
D: Spicy Whole Wheat Linguine with Sausage and Roasted Red Peppers and Raw Shredded Brussels Sprouts Salad with Lemon and Oil

Total Calories: 1,345* Protein: 122.5 g

*This plan is a guide. Women often aim for around 1500 calories per day, though individual needs vary. I’ve left room for additions like coffee, snacks, fruit, dessert or a glass of wine. Use a calorie calculator to estimate your personal needs.

Shopping list

Produce

• Peaches (2 medium)
• Bananas (3)
• Fresh blueberries (1 dry pint)
• Fresh raspberries and/or blackberries (2 containers, 6 oz each)
• Fresh strawberries (12 oz container)
• Honey Crisp apple (1)
• Granny Smith apple (1)
• Limes (6)
• Lemons (2 medium + 1 large)
• Hass avocados (1 medium + 1 large)
• Garlic (2 heads)
• Fresh ginger (2-inch piece)
• Jalapeno (1, optional)
• Mini Persian cucumber or small English cucumber (1)
• Zucchini (2½ pounds)
• Yellow squash (1 small)
• Eggplant (1 medium)
• Yellow and red bell peppers (2 small each)
• Radishes (2 medium)
• Broccoli florets (1 lb)
• Corn (2 small ears or frozen kernels)
• Sweet potatoes (4 medium)
• Brussels sprouts (6 oz)
• Scallions (2 large bunches — about 16 total)
• Coleslaw mix (1 package)
• Baby greens or preferred lettuce (5 oz clamshell)
• Tuscan kale (1 large bunch)
• Romaine lettuce (3 small heads)
• Microgreens (optional, for Caesar)
• Fresh cilantro (1 bunch)
• Fresh Italian parsley (1 small bunch)
• Fresh basil (1 small bunch)
• Fresh thyme (1 small bunch)
• Fresh chives (1 small bunch)
• Plum or Campari tomato (1)
• Cherry or grape tomatoes (1 dry pint)
• Red onions (2 small)
• Yellow onions (3 small)
• Fresh salsa and/or guacamole (optional, for Breakfast Quesadilla)

Meat, Poultry & Fish

• Chicken breakfast sausage links (small package)
• Hot Italian chicken sausage (14 oz)
• Nova lox (sliced smoked salmon, 6 oz)
• Sushi-grade tuna (¼ lb)
• Extra-large shrimp (about 2 lb)
• Boneless, skinless chicken breasts (about 1½ lb, 3 pieces)
• Rotisserie chicken or equivalent cooked weight (about 1¼ lb)
• Genoa salami (3 oz if from deli)
• Lean deli ham (3 oz) and deli turkey (3 oz)
• Chuck roast (3 lb)
• Pork loin cutlets (about 1 lb, 4 pieces)

Condiments & Spices

• Extra virgin olive oil and canola oil
• Cooking spray or oil mister
• Kosher salt and fresh ground pepper
• Ground cinnamon and cinnamon sticks
• Honey and vanilla extract (optional)
• Paprika, cumin, oregano, rosemary or Italian seasoning
• Frank’s RedHot, reduced sodium soy sauce, toasted sesame oil, sriracha
• Rice wine vinegar, red wine vinegar, apple cider vinegar
• Wasabi paste and furikake (or sesame seeds)
• Toasted sesame seeds, maple syrup, crushed red pepper flakes
• Bay leaves, Dijon and whole grain mustard
• Garlic powder and onion powder
• Chipotle peppers in adobo, capers, pepperoncini

Dairy & Refrigerated

• Large eggs (1 dozen)
• Liquid egg whites (1 pint)
• Low-fat cottage cheese (one 5.3 oz + two 16 oz containers)
• Shredded part-skim mozzarella (8 oz)
• Fresh mozzarella chunk (4 oz)
• Reduced-fat shredded cheddar (8 oz)
• Reduced-fat provolone (small block)
• Unsalted butter (small box)
• Low-fat milk or milk alternative (1 quart)
• Parmesan and Pecorino Romano wedges (small)

Grains

• Whole wheat linguine (dry)
• Orzo pasta (dry)
• Quick oats (small package)
• Low-carb tortillas (7-inch) and corn tortillas
• Whole grain sliced bread (small loaf)
• Brown rice (dry or pre-cooked)
• Extra long grain rice (dry)
• Seasoned whole wheat breadcrumbs

Canned & Jarred

• Black beans (1–2 cans)
• Chickpeas (1 can)
• Roasted red peppers in water (1 jar)
• Crushed tomatoes (1 x 16 oz + 1 x 28 oz)
• Diced tomatoes (14 oz)
• Powdered peanut butter (small jar)
• Beef broth (14 oz) and low-sodium chicken broth (14 oz)

Frozen

• Shelled edamame (medium package)
• Frozen strawberries (small package)

Dry Goods & Snacks

• Brown sugar (small package)
• Pistachios, raw cashews, dry roasted peanuts, slivered almonds (small packages)
• Ground flax meal and hemp seeds (small packages)
• Single-serve protein powder packet (unflavored or vanilla)
• Monk fruit sweetener (optional)
• Single-serve dry white wine (optional)

Non-Food Items

• Aluminum foil

*Gluten-free substitutions can be used where preferred.