7-Day High-Protein Meal Plan to Build Muscle

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

7-Day High Protein Diet Meal Plan

Autumn produce is arriving at farmers markets and grocery stores, and it’s an ideal time to build flavorful, high-protein meals around seasonal favorites like apples, pears, sweet potatoes, squash and Brussels sprouts. This meal plan takes advantage of that seasonal bounty while focusing on protein-rich recipes you can enjoy all week.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and sustained energy. Increasing protein has helped me feel stronger, more satisfied after meals, and less likely to reach for sweets or snacks between meals. If you struggle to hit your protein targets, this 7-day plan offers structured meal ideas to help you consistently meet daily protein goals.

A practical way to distribute protein is to aim for roughly equal portions across three main meals and include protein-rich snacks. For example, if your daily goal is 120 grams, aim for 30–40 grams per meal and 10–30 grams from snacks. If you need guidance on how much protein is right for you, consult a nutrition resource or a registered dietitian.

How It Works

These meal plans are guides with flexibility—add extra servings, beverages, fruit, snacks or desserts as needed for your goals. Breakfasts and lunches Monday through Friday are scaled for one serving, while dinners and weekend meals are scaled to serve four. The grocery list covers everything required for the week. Depending on your goals and your individual needs, aim for at least 1,500 calories per day as a baseline for many women, but adjust as necessary. Consult a nutrition professional to customize calorie and macro targets.

Note

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

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High Protein Diet Meal Plan:

Breakfasts and lunches Monday–Friday are sized for one; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for an additional dinner or for lunch the next day. Add high-protein snacks throughout the day if you need to reach your protein targets.

MONDAY
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl
D: White Bean Scampi with Linguine

Total Calories: 1,476* • Protein: 120.5 g

TUESDAY
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl
D: Cilantro Lime Fish Tacos with Black Bean, Avocado, Cucumber & Tomato Salad (½ recipe)

Total Calories: 1,309* • Protein: 125.5 g

WEDNESDAY
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Chicken Piccata with Homemade Rice Pilaf and Roasted Broccoli

Total Calories: 1,327* • Protein: 120 g

THURSDAY
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Crockpot Turkey Chili with 2 tablespoons Greek yogurt, ¼ cup shredded Mexican-blend cheese, 1 ounce avocado and 6 crumbled tortilla chips

Total Calories: 1,316* • Protein: 123 g

FRIDAY
B: Carrot Banana Protein Smoothie
L: Leftover Crockpot Turkey Chili (same toppings)
D: Shrimp Fajitas with Cuban-Style Black Beans

Total Calories: 1,277* • Protein: 122.5 g

SATURDAY
B: Savory Cottage Cheese Bowl (recipe x4)
L: Tuna Melt (recipe x2) and an apple
D: Dinner out

Total Calories: 547* • Protein: 53.5 g

SUNDAY
B: Smoked Turkey Sausage Breakfast Skillet with 1 cup grapes
L: Green Goddess Caesar Salad with Chicken (recipe x2)
D: Green Chili Pork Stew with 1 ounce avocado and 3/4 cup brown rice

Total Calories: 1,346* • Protein: 130.5 g

*These totals are a guide. Many women target around 1,500 calories per day, but individual needs vary by age, weight, activity level and goals. Use a reputable calorie calculator or speak with a registered dietitian to determine your personalized needs. The plan leaves room to add extra beverages, snacks, fruit, dessert or wine as desired.

*Detailed ingredient and macro breakdowns are available in the plan documentation.

Shopping list

Produce

• 4 medium apples
• 1 banana
• 1½ pounds seedless red or green grapes
• 5 medium limes
• 7 medium lemons
• One small (5-ounce), three medium (6-ounce) and one large (7-ounce) avocado
• 6 Persian (mini) cucumbers (or 2 small English cucumbers)
• 1 small English cucumber
• 1 small cucumber
• 1 small and 5 medium red bell peppers
• 1 small and 2 medium jalapeños
• 2 medium heads garlic
• 1 (4-ounce) package mushrooms
• 1 small bunch watermelon radish
• 1 pound baby gold or red potatoes
• 1 small bunch celery
• 1½ pounds broccoli florets
• 1 small bag baby carrots
• 2 small bunches scallions
• 1 large bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 (5-ounce) clamshell baby arugula
• 1 (16-ounce) clamshell baby spinach
• 2 small heads romaine lettuce
• ½ small head green cabbage (or 1 small bag pre-shredded)
• 1 dry pint plus a 1-pound container grape or cherry tomatoes
• 5 medium vine-ripened tomatoes
• 1 small red onion
• 2 small and 3 medium yellow onions

Meat, Poultry and Fish

• 2 1/3 pounds 99% lean ground turkey
• 1 3/4 pounds (3) boneless, skinless chicken breasts
• 1 rotisserie chicken (buy toward the end of the week)
• 1 package smoked turkey sausage (kielbasa)
• 1/2 pound sushi-grade tuna
• 1 1/2 pounds peeled and deveined shrimp
• 1 pound flounder or tilapia fillets
• 2 pounds pork tenderloin

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or an oil mister)
• Kosher salt
• Pepper (freshly ground preferred)
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Dried oregano
• Turmeric
• Sriracha sauce
• Reduced-sodium soy sauce
• Sesame oil
• Wasabi paste
• Rice wine vinegar
• Light mayonnaise
• Dijon mustard
• Crushed red pepper flakes
• Bay leaves
• Chipotle chili powder
• Red wine vinegar
• Furikake

Dairy & Refrigerated

• 2 dozen large eggs
• 2 (16-ounce) containers low-fat cottage cheese
• 1 (5.3-ounce) container whole-milk plain Greek yogurt
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small box unsalted butter
• 1 small tub whipped butter (or regular butter)
• 1 (8-ounce) bag shredded regular or reduced-fat Mexican cheese blend
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small block Gruyère cheese
• 1 package sliced reduced-fat cheddar or American cheese
• 1 small wedge Parmigiano-Reggiano
• 1 (8-ounce) carton unsweetened almond milk

Grains

• 1 small loaf sliced whole wheat bread
• 1 package whole wheat linguine
• 1 package angel hair spaghetti
• 1 package 10-minute instant brown rice
• 1 small package corn tortillas
• 1 small package low-carb taco-size tortillas (optional)
• 1 package seasoned whole wheat breadcrumbs
• 1 small package all-purpose flour
• 1 small bag tortilla chips

Canned and Jarred

• 2 (4.25-ounce) cans whole green chiles
• 1 (10-ounce) can diced tomatoes with green chilies (RoTel)
• 1 (10-ounce) can diced tomatoes
• 1 (16-ounce) can tomato sauce
• 2 (4.5-ounce) cans tuna in water
• 1 small jar anchovy fillets
• 1 small jar capers
• 2 (15-ounce) cans black beans
• 2 (15-ounce) cans cannellini or navy beans
• 1 (15-ounce) can low- or reduced-sodium chicken broth
• 1 (32-ounce) carton chicken broth
• 1 small jar salsa

Frozen

• 1 small package corn kernels
• 1 small package shelled edamame

Misc. Dry Goods

• 1 single-serve packet unflavored protein powder
• 1 small package ground flaxseed (meal)
• 1 small package roasted shelled pistachios (or ¼ cup from bulk)
• Sweetener of choice (optional, for smoothies)
• 1 bottle dry white wine

*You can choose gluten-free alternatives if preferred.