7-Day High-Protein Meal Plan Ideas: Recipes & Prep (2024)

Reaching your daily protein goals when you're on a high-protein diet can be challenging. Meat and poultry can become monotonous quickly. Making an effort to meal plan can set you up for a protein-packed week full of variety and flavor. Though the focus is on protein, balance is key to a high-protein diet.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a High-Protein Diet

The recommended dietary intake for protein is 0.8 grams per kilogram of body weight. For someone weighing 165 pounds, this is equivalent to 60 grams of protein per day. A high-protein diet is difficult to define because the term "high-protein" is not regulated. The most common values used in research on high-protein diets range from 1.1 to 1.6 grams of protein per kilogram of body weight. And the American College of Sports Medicine recommends 1.2 to 2 grams of protein per kilogram of body weight to maintain lean body mass in older adults.

The International Society of Sports Nutrition reports that 2 grams or more per kilogram of body weight is considered high-protein, and upwards of 3 or more grams per kilogram per day is safe for consumption when tested for 8 weeks in heavy training individuals. For that same 165-pound individual, they would need 90 to 150 grams of protein per day. However, these recommendations are for athletes and may not be needed for the general population, especially for someone with Chronic Kidney Disease or any medical condition that may require protein restrictions.

Once you've determined your protein needs, fill in the rest of your diet with carbohydrates and dietary fat. There are no standards for carb or fat intake when following a high-protein diet. Restricting either could leave you feeling unsatisfied and restricted. For that reason, start with a balance of carbs and fats coupled with a high-protein diet. From there you can adjust your macronutrient ratios if needed.

7-Day Sample High-Protein Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

This 7-day, high-protein meal plan offers 3 meals and 2 snacks per day. Thirty percent of calories are from protein, 35 percent from dietary fat, and the remaining 35 percent from carbohydrates. Feel free to make food swaps when necessary but remember to be conscious of macronutrient profile. For example, a meatless burger will have less protein and more carbohydrates than an animal-based burger. This would not be an equal swap.

Day 1

Breakfast

• 3 large scrambled eggs
• 2 slices wheat toast
• 1/2 grapefruit

Macronutrients: approximately 416 calories, 26 grams protein, 41 grams carbohydrates, and 16 grams fat

Snack

• 6 ounces 2% cottage cheese
• 1 ounce chopped walnuts
• 1/4 cup blueberries

Macronutrients: approximately 344 calories, 22 grams protein, 17 grams carbohydrates, and 22 grams fat

Lunch

• 2 slices wheat bread
• 4 ounces roast turkey deli meat
• 1 slice provolone cheese
• 1/4 cup baby spinach
• 2 slices tomato

Macronutrients: approximately 378 calories, 38 grams protein, 30 grams carbohydrates, and 11 grams fat

Snack

• Smoothie: 1 scoop whey protein powder, 1 cup nonfat milk, 1 cup frozen mixed berries, 1 frozen small banana, 1 tablespoon flaxseeds, ice (optional); blend until smooth

Macronutrients: approximately 382 calories, 32 grams protein, 59 grams carbohydrates, and 5 grams fat

Dinner

• 6 ounces baked cod or other white fish
• 1 small baked potato
• 1 cup steamed mixed vegetables

Macronutrients: approximately 352 calories, 45 grams protein, 39 grams carbohydrates, and 2 grams fat

Daily Totals: 1,866 calories, 163 grams protein, 186 grams carbohydrates, and 57 grams fat

Day 2

Breakfast

• 2 large hard-boiled eggs
• 1/2 cup dry oatmeal cooked in 1/2 cup nonfat milk
• 1 ounce chopped walnuts
• 1/2 small banana

Micronutrients: 581 calories, 27 grams protein, 50 grams carbohydrates, and 32 grams fat

Snack

• 1 (5.3-ounce) container plain nonfat Greek Yogurt
• 1/4 cup blueberries

Micronutrients: 110 calories, 16 grams protein, 11 grams carbohydrates, and 0 grams fat

Lunch

• 1 (4-ounce) can solid white tuna in water, drained
• 1 tablespoon olive oil mayonnaise
• 16 thin wheat crackers
• 1 cup sliced carrots and celery

Micronutrients: 453 calories, 44 grams protein, 34 grams carbohydrates, and 15 grams fat

Snack

• 1 small apple
• 2 tablespoons almond butter

Micronutrients: 272 calories, 7 grams protein, 27 grams carbohydrates, and 18 grams fat

Dinner

• 6 ounces grilled chicken breast
• 1 cup cooked brown rice
• 1 tablespoon butter
• 1 cup steamed broccoli

Micronutrients: 626 calories, 59 grams protein, 57 grams carbohydrates, and 20 grams fat

Daily Totals: 2,041 calories, 152 grams protein, 178 grams carbohydrates, and 85 grams fat

Day 3

Breakfast

• Omelet: 3 large egg whites, 1 large egg, 2 tablespoons chopped tomato, 1 tablespoon chopped onion; cook with nonstick spray until set. Top with 1/4 cup shredded cheddar cheese.
• 1 slice wheat toast
• 1/2 grapefruit

Micronutrients: 378 calories, 28 grams protein, 32 grams carbohydrates, and 16 grams fat

Snack

• 6 ounces 2% cottage cheese
• 1 medium peach

Micronutrients: 196 calories, 19 grams protein, 22 grams carbohydrates, and 4 grams fat

Lunch

• 4 ounces grilled chicken breast
• 1/2 cup cooked brown rice
• 1/4 cup black beans
• 1 cup shredded lettuce
• 2 tablespoons diced tomato
• 2 tablespoons salsa
• 1/4 cup shredded Mexican blend cheese

Micronutrients: 436 calories, 49 grams protein, 39 grams carbohydrates, and 11 grams fat

Snack

• 1/2 cup hummus
• 1 cup sliced carrots

Micronutrients: 249 calories, 11 grams protein, 29 grams carbohydrates, and 12 grams fat

Dinner

• 4 ounce 93% lean beef burger, grilled
• wheat hamburger bun
• 1 slice cheese
• 2 tablespoons ketchup
• 1 ear of corn on the cob, boiled

Micronutrients: 593 calories, 51 grams protein, 56 grams carbohydrates, and 20 grams fat

Daily Totals: 1,852 calories, 158 grams protein, 178 grams carbohydrates, and 63 grams fat

Day 4

Breakfast

• Overnight Oats: 1/3 cup dry oatmeal, 1 scoop whey protein powder, 2 ounces plain nonfat Greek yogurt, 1/2 cup nonfat milk, a dash of salt, and a dash of cinnamon; combine, stir, cover, and refrigerate overnight. Top with 1-ounce walnuts or almonds and 1/4 cup blueberries.

Micronutrients: 484 calories, 38 grams protein, 40 grams carbohydrates, and 22 grams fat

Snack

• 2 large hard-boiled eggs
• 1 part-skim mozzarella cheese stick
• 1 cup grapes

Micronutrients: 319 calories, 21 grams protein, 29 grams carbohydrates, and 13 grams fat

Lunch

• Chicken Caesar Wrap: 1 (6-7 inch) tortilla, 3 ounces grilled chicken breast sliced, 1 cup shredded romaine lettuce, 1 tablespoons Caesar Dressing, 2 slices tomato

Micronutrients: 311 calories, 29 grams protein, 18 grams carbohydrates, and 14 grams fat

Snack

• 1 cup salted and prepared edamame, in the pod
• 1 cup sliced carrots

Micronutrients: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat

Dinner

• 4 ounces grilled sirloin steak
• 1 medium baked sweet potato
• 1 tablespoon butter
• 1 cup steamed broccoli

Micronutrients: 534 calories, 37 grams protein, 35 grams carbohydrates, and 28 grams fat

Daily Totals: 1,886 calories, 144 grams protein, 147 grams carbohydrates, and 86 grams fat

Day 5

Breakfast

• 1 serving Oatmeal Cottage Cheese Waffles topped with 1 tablespoon maple syrup

Micronutrients: 282 calories, 20 grams protein, 27 grams carbohydrates, and 10 grams fat

Snack

• 1 (5.3 ounce) container plain nonfat Greek Yogurt
• 3 tablespoons hemp seeds
• 2 tablespoons chocolate chips
• 1/2 cup sliced strawberries

Micronutrients: 386 calories, 26 grams protein, 28 grams carbohydrates, and 22 grams fat

Lunch

• 2 slices wheat bread
• 4 ounces sliced roast beef deli meat
• 1 slice provolone cheese
• 1 small apple

Micronutrients: 462 calories, 35 grams protein, 50 grams carbohydrates, and 14 grams fat

Snack

• 1 medium banana
• 2 tablespoons peanut butter

Micronutrients: 305 calories, 9 grams protein, 34 grams carbohydrates, and 17 grams fat

Dinner

• 6 ounces jumbo steamed shrimp
• 1 cup cooked quinoa
• 1 tablespoon butter
• 1 cup steamed mixed vegetables

Micronutrients: 571 calories, 49 grams protein, 52 grams carbohydrates, and 18 grams fat

Daily Totals: 2,007 calories, 141 grams protein, 192 grams carbohydrates, and 82 grams fat

Day 6

Breakfast

• 1/2 bagel lightly toasted
• 2 tablespoons cream cheese
• 3 ounces smoked salmon
• 1 clementine

Micronutrients: 366 calories, 23 grams protein, 38 grams carbohydrates, and 14 grams fat

Snack

• Smoothie: 1 scoop whey protein powder, 1 cup nonfat milk, 2 tablespoons peanut butter, 1 medium frozen banana, 3 tablespoons hemp seeds, ice (optional); process in a blender until smooth.

Micronutrients: 664 calories, 47 grams protein, 55 grams carbohydrates, and 34 grams fat

Lunch

• 4 ounces grilled chicken breast
• 2 cups romaine lettuce
• 4 cherry tomatoes
• 1 cup sliced cucumber
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 cup garbanzo beans

Micronutrients: 390 calories, 39 grams protein, 20 grams carbohydrates, and 19 grams fat

Snack

• 1 medium apple

Micronutrients: 95 calories, 0 grams protein, 25 grams carbohydrates, and 0 grams fat

Dinner

• 4 ounces baked or grilled salmon
• 1 cup cooked quinoa
• 6 large asparagus spears, steamed

Micronutrients: 475 calories, 35 grams protein, 43 grams carbohydrates, and 18 grams fat

Daily Totals: 1,991 calories, 145 grams protein, 181 grams carbohydrates, and 84 grams fat

Day 7

Breakfast

• 5 large scrambled egg whites
• 2 slices wheat bread, toasted
• 1/4 avocado
• Everything bagel seasoning

Micronutrients: 327 calories, 27 grams protein, 33 grams carbohydrates, and 9 grams fat

Snack

• 6 ounces 2% cottage cheese
• 1/4 cup pineapple chunks
• 1 ounce cashews

Micronutrients: 337 calories, 22 grams protein, 27 grams carbohydrates, and 17 grams fat

Lunch

• 4 ounces grilled sirloin steak
• 1 cup cooked white rice
• 1/4 cup black beans
• 2 tablespoons salsa
• 2 tablespoons sour cream
• 1 cup shredded lettuce

Micronutrients: 608 calories, 40 grams protein, 60 grams carbohydrates, and 22 grams fat

Snack

• Smoothie: 1 scoop whey protein powder, 1 cup nonfat milk, 1 cup frozen strawberries, 1/2 frozen banana, ice (optional); process in a blender until smooth.

Micronutrients: 299 calories, 30 grams protein, 44 grams carbohydrates, and 2 grams fat

Dinner

• 4 ounces grilled chicken breast
• 1 small baked potato
• 1 tablespoon butter
• 1 cup steamed broccoli

Micronutrients: 452 calories, 41 grams protein, 40 grams carbohydrates, and 16 grams fat

Daily Totals: 2,024 calories, 160 grams protein, 204 grams carbohydrates, and 68 grams fat

A Word From Verywell

Figuring out the lifestyle and diet that works best for your body and lifestyle is not easy. If high-protein is a good option for you, a little advanced planning and preparation may be helpful. If you're having trouble figuring out if high-protein is appropriate for you, consider talking to your health care provider or a Registered Dietitian.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.