Protein is the ultimate powerhouse nutrient. It helps build and repair muscle, keeps you feeling full, and delivers steady energy to fuel your day. This 7-day plan is packed with tasty breakfasts, lunches, dinners, and snacks — all designed to keep your body strong and your taste buds happy.
Why a High-Protein meal plan? And how much protein do you need?
When it comes to protein, the “official” recommendation for adults is about 0.36 grams per pound of body weight (0.8 g per kg). But many health experts — myself included — believe that’s on the low side.
Instead, I suggest aiming for 0.5 to 0.8 grams of protein per pound of body weight (1.1–1.8 g per kg). For example, if you weigh 150 pounds, that’s about 75 to 120 grams of protein per day.
That’s where this high-protein meal plan comes in. It’s designed to help you easily reach those higher, more beneficial protein targets, providing plenty of options to mix, match, and enjoy while staying right in your sweet spot range!
About this 7-Day High-Protein Meal Plan
This plan provides about 100–140 grams of protein (with approx. 1,400-1,600 calories per day)—a great reference point for folks aiming to lose weight or for those wanting to keep portions in check. If your goal is simply to eat more healthfully and get more protein, feel free to loosen up the serving suggestions and portion sizes. Each day includes three meals and two snacks (yes, I even tucked in a dessert or two!), and plenty of non-starchy vegetables.
The best part? It’s flexible and easy to tailor!
Anchor every meal with protein
Eat every 4–5 hours to stay energized
Incorporate snacks listed at any point throughout the day when you need a boost
And remember — this plan isn’t about perfection, it’s about practicality. Don’t love a certain food or recipe? Swap it out or double up on a favorite. Let’s dive in!
Day 1
Snack options:
Day 2
Snack options:
3/4 cup Greek yogurt with ½ cup berries
Raw veggies with salsa
Day 3
Snack options:
Day 4
Snack options:
Day 5
Snack options:
1 hard-boiled egg + 1 cup non-starchy veggies (carrots, cucumbers, celery, etc.)
1 low-fat mozzarella cheese stick + 1 medium apple
Day 6
Snack options:
Day 7
Snack options:
¼ cup hummus with 1 cup carrots
¾ cup low-fat cottage cheese on 2 rice cakes with seasoning of choice
Breakfast: Protein Bagels, Cheddar Protein Biscuits, Caprese Omelet
Lunch: Mediterranean Quinoa Salad, Classic Cobb Salad with Blue Cheese Dressing, Harvest Bowl, Buffalo Chicken Slaw
Dinner: Skillet Lazy Lasagna, Go-To Tofu, Lentil Sloppy Joes, 3-Ingredient Chili, Chicken and Broccoli Stir Fry
Bonus Treats, Snacks & Sweets: Chocolate Banana Protein Pudding, Peanut Butter Banana Protein Pudding, Flourless Protein Brownies, Chocolate Peanut Butter Dates
Click here to download a PDF overview of the 7-day high-protein meal plan!
