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 to help you track your intake and reach your goals.

7 Day High Protein Diet Meal Plan

Winter squash is loaded with vitamins A and C to support vision, immunity, and healthy skin. It’s also high in fiber and antioxidants, which support digestion and heart health. In season now, winter squash pairs beautifully with hearty proteins—try Stuffed Turkey Breasts with Butternut Squash and Figs for a fall-forward entree, or the Autumn Kale Salad with Chicken for a colorful, protein-rich lunch.

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. Higher protein helps me feel more satisfied between meals and reduces cravings for sweets and snacks. To help others reach their protein goals, I created this weekly high-protein meal plan. If you enjoy it, I’ll share more plans regularly, and I’m also working on a high-protein cookbook—stay tuned.

I typically spread protein across three main meals and snacks. For example, with a daily protein target of 120 grams, I aim for at least 30 grams per meal and 10–30 grams per snack. If you’re unsure how much protein is right for you, consult a trusted nutrition resource or speak with a registered dietitian.

How It Works

These meal plans are a flexible guide. They allow room to add coffee, beverages, fruit, snacks, dessert, or to swap recipes to match your preferences. Breakfast and lunch from Monday through Friday are scaled for one serving; dinners and all weekend meals are scaled for a family of four. Some recipes yield leftovers suitable for an extra night or next-day lunches. Aim for at least 1,500 calories per day as a baseline for many women, but individual needs vary by age, activity level, and goals—consult your nutrition professional for personalized guidance.

Note

People with kidney or liver disease, gout, certain metabolic conditions, or older adults with reduced kidney function may need to limit protein. Always consult a healthcare provider or registered dietitian before making significant changes to protein intake if you have underlying health conditions.

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High Protein Diet Meal Plan

Breakfast and lunch Monday–Friday are designed for one serving; dinners and weekend meals serve a family of four. Some dishes provide leftovers suitable for an additional meal. The grocery list below covers everything needed for the full plan. Consider adding high-protein snacks to hit daily protein targets.

MONDAY
B: Egg White Grill
L: Tuna and White Bean Salad
D: Ratatouille Lasagna

Total Calories: 1,236* • Protein: 120 g

TUESDAY
B: Egg White Grill
L: Tuna and White Bean Salad
D: White Bean Turkey Chili (half recipe) topped with 2 tbsp Greek yogurt, 2 tbsp Monterey Jack, 1 oz avocado and 10 crumbled tortilla chips

Total Calories: 1,364* • Protein: 120 g

WEDNESDAY
B: Egg White Grill
L: Leftover White Bean Turkey Chili (half recipe) with Greek yogurt, Monterey Jack and avocado
D: Slow Cooker Beef Stroganoff

Total Calories: 1,390* • Protein: 126 g

THURSDAY
B: Egg White Grill
L: Leftover Slow Cooker Beef Stroganoff
D: Pork Chops with Pears and Spicy Mustard Greens

Total Calories: 1,335* • Protein: 128 g

FRIDAY
B: Air Fryer Breakfast Banana Split
L: Leftover Slow Cooker Beef Stroganoff
D: Portuguese Seafood Stew with 2 oz multigrain baguette

Total Calories: 1,442* • Protein: 125.5 g

SATURDAY
B: Whole Wheat Pumpkin Pancakes with Pecans and 1 tbsp maple syrup
L: Cheeseburger Crunch Wrap (recipe x2) with 8 baby carrots
D: Dinner out

Total Calories: 668* • Protein: 44 g

SUNDAY
B: Breakfast Taco Scramble
L: High Protein Egg Salad (recipe x4) on 1 slice whole grain toast with 1 cup sliced cucumbers
D: Crockpot Chicken with Apples served with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,481* • Protein: 123 g

*Calorie estimates are a guide. Many women aim for around 1,500 calories daily; individual needs vary. Use a calorie estimator or consult a nutrition professional to determine your specific requirements. The plan allows flexibility to add beverages, fruit, snacks, dessert, or wine.

Shopping list

Produce

• 1 medium banana
• 2 medium firm D’Anjou pears
• 2 medium sweet apples (e.g., Gala)
• 2 medium lemons
• 1 large navel orange
• 1 medium Hass avocado (about 6 oz)
• 2 heads garlic
• 2 medium cucumbers
• 1 small zucchini
• 1 small yellow squash
• 1 medium eggplant
• 2 small red bell peppers
• 1 small yellow bell pepper
• 1 lb sliced mushrooms
• 1 lb green beans
• 2 lb Yukon Gold potatoes (about 4 medium)
• 1 lb baby gold or red potatoes (about 12)
• 1 (1-lb) bag baby carrots
• 1 (5-oz) clamshell baby spinach or arugula
• 1 small head romaine or pre-shredded lettuce
• 1 lb mustard greens, Swiss chard, or spinach
• 1 large bunch scallions (about 9)
• Small bunches/containers of dill, thyme, basil, sage, rosemary, and Italian parsley
• 1 large vine-ripened tomato
• 1 small red onion
• 2 small plus 2 medium yellow onions

Meat, Poultry and Fish

• 2½ lb 93% lean ground turkey
• 1 lb 99% lean ground turkey
• 1 lb boneless, skinless chicken breasts
• 2½ lb boneless, skinless chicken thighs
• 2 lb beef chuck roast
• 1½ lb (about 4) boneless center-cut pork chops
• Small package chorizo sausage
• 3 dozen little neck clams
• 1 lb bay scallops
• 1 lb large peeled and deveined shrimp

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Freshly ground pepper
• Onion powder
• Garlic powder
• Maple syrup
• Ground cinnamon
• Pumpkin pie spice
• Vanilla extract
• Adobo seasoning
• Cumin, chili powder, paprika, oregano
• Dijon and yellow mustard
• Ketchup, light mayonnaise
• Crushed red pepper flakes, bay leaves, Worcestershire sauce

Dairy & Refrigerated

• 2½ dozen large eggs
• 1 pint liquid egg whites
• Small container fresh apple cider
• 1 (5.3-oz) container nonfat plain Greek yogurt
• 1 (16-oz) container low-fat plain Greek yogurt
• Small container regular or light sour cream
• 1 (16-oz) container reduced-fat cottage cheese
• Small tub whipped butter
• Single-serve nonfat milk
• 1 pint low-fat buttermilk
• Package sliced cheddar or American cheese
• 1 (8-oz) package shredded part-skim mozzarella
• 1 (8-oz) package shredded Monterey Jack
• 1 (8-oz) package shredded reduced-fat Mexican cheese blend
• Small wedge fresh Parmesan

Grains

• Package light multigrain English muffins
• Small package white whole wheat flour
• Package large (10-inch) low-carb tortillas
• Package sliced whole grain bread
• 1 (8-oz) multigrain baguette
• Large bag tortilla chips
• 1 (1-lb) package egg noodles

Canned and Jarred

• Small jar sliced dill pickles
• Small jar capers
• Small jar salsa
• 1 (4.5-oz) can diced green chilies
• 1 (4-oz) can tomato sauce
• 1 (28-oz) can crushed tomatoes
• 1 (14-oz) can chicken broth
• 1 (14-oz) can beef broth
• 1 (15-oz) can pumpkin puree
• 2 (3-oz) packets or 6-oz can tuna in water
• 3 (15.5-oz) cans navy beans

Frozen

• 1 (8-oz) package peeled pearl onions

Misc. Dry Goods

• Small package pecan halves (or 5 tbsp from bulk)
• Baking powder
• Cornstarch
• Single-serve bottle dry white wine (optional for cooking)
• Colored sprinkles (optional, for topping Breakfast Banana Split)

*You can choose gluten-free substitutes if preferred.