7-Day High Protein Meal Plan (and Grocery List)
I know reaching your protein goals can be challenging, so I created a 7-day high-protein meal plan! It includes high-protein and high-fiber breakfast, lunch and dinner options; plus a complete grocery list to make shopping easier. Eating more protein supports lean muscle mass and helps you stay full and energized all day long.
I do my best to keep nutrition simple by striving for protein and produce at every meal. Whether you’re looking to lose weight or build muscle, you’ll see the best results if you pair this high meal plan with a workout plan.
How Does This Meal Plan Work?
This 7-day, high-protein meal plan is intended to be a flexible guide. Feel free to add your favorite foods, snacks, coffee, fruits, or even swap recipes for what you enjoy most.
Your optimal daily protein intake depends on your age, weight, goal, and level of physical activity.
To reach my goals, I typically divide my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. Additionally, I add two high-protein snacks that are around 20 grams of protein each.
Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.
Download FREE Meal Plan + Grocery List
A 7 day meal plan with high protein and high fiber, family-friendly meals! Plus a complete grocery list to make shopping easier.
Download Plan
1 Week of High Protein Meals
- Prep either the Meal Prep Breakfast Sandwiches or Cottage Cheese Egg Cups in bulk over the weekend so you have them as an easy grab-n-go breakfast throughout the week.
- You can also meal prep the Chicken Salad in bulk to have on hand for a protein packed lunch throughout the week. I personally prefer the chicken salad in a sprouted grain wrap, but you can serve this over greens too.
Monday
B: Meal Prep Breakfast Sandwich (39 grams protein) OR Cottage Cheese Egg Cups (12 grams protein)
L: Chicken Salad (27 grams protein)
D: One Pan Chicken + Veggies (26 grams protein)
Total Protein: 92 grams
Tuesday
B: Protein Overnight Oats (21 grams protein) OR Yogurt Parfait (17 grams protein; option to add protein powder to your parfait to increase the grams of protein)
L: No Lettuce Salad (13 grams protein) OR Chicken Salad (27 grams protein)
D: Easy Salmon Tacos (38.7 grams protein) OR Chicken Tacos (34.1 grams protein)
Total Protein: 87 grams
Wednesday
B: Meal Prep Breakfast Sandwich (39 grams protein) OR Cottage Cheese Egg Cups (12 grams protein)
L: Chicken Salad (27 grams protein) OR 1-Minute Lunch Wrap (21 gram protein)
D: Easy Orange Pork Stir Fry (38 grams protein) OR Chicken + Chickpea Curry (38 grams protein)
Total Protein: 94 grams
Thursday
B: Protein Overnight Oats (21 grams protein) OR Yogurt Parfait (17 grams protein; option to add protein powder to your parfait to increase the grams of protein)
L: No Lettuce Salad (13 grams protein) OR Chicken Salad (27 grams protein)
D: Mediterranean Bowls (10.9 grams protein; option to add additional protein sources like chicken or salmon to increase the grams of protein)
Total Protein: 65 grams
Friday
B: Meal Prep Breakfast Sandwich (39 grams protein) OR Cottage Cheese Egg Cups (12 grams protein)
L: Chicken Salad (27 grams protein) OR 1-Minute Lunch Wrap (21 gram protein)
D: Leftovers From Previous Dinner Meals
Total Protein: 104 grams
Saturday
B: Protein Pancakes (19.9 grams protein)
L: Leftovers OR prep a new salad recipe for the following week. I love either 4 Mason Jar Salads (42.4 grams protein) OR Chickpea Greek Salad (12.5 grams protein; again you can add chicken or other protein sources to this as well)
D: Easy Meatballs (I serve over pasta, spaghetti squash or with a side salad) (29.7 grams protein)
Total Protein: 92 grams
Sunday
B: Oatmeal Bake (14 grams protein) OR Sweet Potato Sausage Egg Cups (or Egg Bake) (12 grams protein)
L: Leftovers OR prep a new salad recipe for the following week. I love either 4 Mason Jar Salads (42.4 grams protein) OR Chickpea Greek Salad (12.5 grams protein; again you can add chicken or other protein sources to this as well)
D: Slow Cooker Pulled Pork (28 grams protein)
Total Protein: 84.4 grams
*This is just a guide, women should aim for around 2,000 calories per day. I’ve left plenty of wiggle room for you to add more food and beverages such as coffee, fruits, protein bars, snacks and dessert.
Grocery List
Protein & Dairy
- ½ cup shredded cheese
- 2 cups cottage cheese
- ½ cup Greek yogurt
- 1 ½ cups milk
- 3 oz Cotija cheese
- 14 oz full-fat coconut milk
- 4 oz Feta cheese
- ½ cup full-fat ricotta cheese
- ½ cup Parmesan cheese
Meat & Seafood
- 24 eggs
- 2 cups shredded chicken
- 3 lbs skin-on chicken thighs
- 1 lb boneless, skinless chicken breasts
- 1 lb salmon fillet
- 1 ¼ lb pork tenderloin
- 1 lb ground turkey
- 5–6 lbs bone-in pork shoulder
Produce (Fresh & Frozen)
Leafy Greens & Herbs
- 1 bag fresh baby spinach
- 1 bag fresh kale
- Fresh chives
- ½ cup fresh cilantro
- 2 tbsp fresh basil
- 1 tbsp rosemary
- 2 tbsp thyme
Vegetables
- 2 white onions
- 3 lbs whole carrots
- 12 oz green beans
- 12 oz baby red potatoes
- Head of garlic
- 1 head of broccoli
- 1 medium zucchini
- 3 red bell peppers
- 1 yellow bell pepper
- 1 green bell pepper
- 15 oz fire-roasted diced tomatoes (canned)
- 12 oz bag frozen cauliflower florets
- 2 ears sweet corn
- 5 mini cucumbers
- 2 large cucumbers
- ½ cup celery
- 20 oz containers cherry tomatoes
Fruit
- ½ cup grapes
- 3 cups fresh berries
- 1 large mango
- 3 limes
- 3 avocados
- 3 medium oranges
- 2 bananas
- 3 lemons
Pantry Staples
Breads & Grains
- 6 English muffins
- 4 cups rolled oats
- 1 package quinoa
- 8 corn tortillas
- ½ cup panko breadcrumbs
Oils, Vinegars & Sauces
- Avocado oil
- Olive oil
- 2 tbsp balsamic vinegar
- ½ tbsp soy sauce
- ½ cup BBQ sauce
- ¼ cup bourbon
- 2 tsp Worcestershire sauce
- ½ cup mayo
- ¾ cup coconut aminos
- 2 tsp toasted sesame oil
Nuts, Seeds & Nut Butters
- ½ cup chopped walnuts
- ½ cup almonds
- ⅓ cup all-natural creamy peanut butter
Canned Goods
- (3) 15 oz cans chickpeas
- 16 oz red pepper (jarred or roasted)
- ⅓ cup pitted Kalamata olives
Baking & Sweeteners
- 1 tsp vanilla extract
- 4 tbsp maple syrup or honey
- ¼ cup oat flour (or grind up oats)
- ¼ cup protein powder *optional
- 2 tbsp brown sugar
Seasonings
- Salt and pepper
- ½ tsp everything bagel seasoning
- 6 tsp taco seasoning
- 2 tbsp curry powder
- ½ tsp ground turmeric
- ¼ tsp dried ginger
- 1 tsp baking powder
- ½ tsp cinnamon
- 1 tsp dried oregano
- 1 tsp garlic powder
- ½ tsp Italian seasoning
- 2 tbsp chili powder
- 1 tbsp garlic powder
- 1 tsp smoked paprika
- 2 tsp ground cumin
- 1 tsp mustard powder
- 1 tsp dried thyme
Download FREE Meal Plan + Grocery List
A 7 day meal plan with high protein and high fiber, family-friendly meals! Plus a complete grocery list to make shopping easier.
Download Plan
FAQs
Who Is This Meal Plan For?
This high-protein meal plan is designed for anyone looking to simplify reaching their protein goals. Each simple recipe is crafted with minimal ingredients and big flavors, making it accessible for cooks of any level. Feel free to swap ingredients to suit your preferences or dietary needs.
Why Do I Need To Eat A High-Protein Diet?
Protein is an important part of a healthy diet and key for anyone looking to build muscle because your body uses the amino acids in proteins to build and repair muscles. If you’ve ever eaten a meal and been hungry an hour later, it’s likely because you didn’t add enough protein. Protein helps your body build lean muscle, reduce muscle loss, speed recovery after exercise, regulate blood sugar, and help you maintain a healthy weight.
How Much Protein Do I Need Every Day?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
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Leave a Comment
10 comments
Hi Lindsey! I am planning to start MyFitnessPal and its saying I should be striving for 137g/protein per day but your suggestions are around 100g/day. Does this seem high to you? Thanks!
Hi Devorah! Great question – protein totals will vary based on a number of factors. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. To determine your daily protein intake, you can multiply your weight in pounds by 0.36. That gives a good minimum to strive for, but I personally aim for closer to 100 grams per day to support muscle growth! -Lindsey
Would you please break down how you get 38 grams of protein in your egg sandwich. I can’t figure it out. I’m missing something I think. TY
Hi Marian, Sorry for the confusion on this one! The recipe as written is about 29g of protein – use a higher protein english muffin (6g). With two eggs per sandwich you’re up to about 18g total. Load it up with spinach and kale for another 2-3g and add a slice of cheese (6-8g depending). I do like to add egg whites or some sausage or bacon to get this closer to 40g for the meal. You could also serve this with a side of Greek yogurt and berries for more protein. -Lindsey
Where do you get the recipes? I don’t see them
Hi Sue, All of the recipes are linked within this blog post. Please scroll through and click on the bold, purple text to be taken to the corresponding recipe. Thanks! -Lindsey
Where do you get the recipes?
Hi Sue, All of the recipes are linked within this blog post. Please scroll through and click on the bold, purple text to be taken to the corresponding recipe. Thanks! -Lindsey
I am healthy senior can you send what a day would look like you eat The exact amounts when making not just Ning ingretients
Hi Sue! Appropriate portion sizes will vary person to person based on a number of different factors. This is just meant to serve as a guide and inspiration for how you might try to get more protein in each day. Thanks! -Lindsey