7-Day High Protein Meal Plan

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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.

high protein weekly meal plan including breakfast, lunch, dinner and total protein count.

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 

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.

chicken salad with fresh strawberries and a yogurt parfait as part of a high protein diet

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.

woman peeling vegetables in her kitchen with a 7-day high protein meal plan calendar overlay

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.
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1 Week of High Protein Meals

  1. 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 high-protein breakfast throughout the week.
  2. 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

Produce grocery list including dairy, vegetables, meat and seafood, leafy greens and herbs, and fruit.

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

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