A 7 day high protein meal plan takes the guesswork out of eating well. No more standing in front of the fridge wondering what to make. No more scrambling for protein at the end of the day because you ate nothing but toast and pasta.
This plan gives you breakfast, lunch, dinner, and one snack for every day of the week. Every day delivers 100g+ of protein, stays under $10/day in groceries, and uses simple ingredients you can find at any store.
I’ve also included a printable grocery list at the bottom so you can screenshot it and take it to the store.
Note: Nutrition info is approximate. Costs vary by store and location. This is not medical or dietary advice — consult a professional for personalized guidance.
Our Testing Notes: We followed this exact plan for a full week. Total grocery cost came to $47.80 at a regular supermarket. Day 3 and 4 lunches reheated the best. The biggest lesson: prep your snacks too — without them, you’ll reach for junk food by 3 PM.
How 7 Day High Protein Meal Plan Works
Daily protein target: 100–130g Daily calories: ~1,600–1,900 kcal (adjust portions to your needs) Budget: ~$50–65 for the entire week Prep time: Most meals take 15–30 minutes. Some can be batch-prepped on Sunday.
The plan uses overlapping ingredients to minimize waste. You’ll buy chicken, eggs, Greek yogurt, rice, and canned tuna once — and use them throughout the week.
Important: This 7-day meal plan is a general example based on approximately 1,800-2,000 calories per day. Your calorie needs may differ — active individuals, larger builds, or those with specific goals may need more or fewer calories. This is not a personalized diet plan. Adjust portions based on your needs, and consult a registered dietitian or healthcare provider before making significant dietary changes. For general nutrition guidance, see the Dietary Guidelines for Americans and the USDA MyPlate guidelines.
Day 1 — Monday
Breakfast: Greek Yogurt Protein Bowl (28g protein)
- 1 cup Greek yogurt + 1 tbsp peanut butter + ½ banana + 1 tbsp chia seeds
- ~320 kcal
Lunch: Chicken Rice Bowl with Veggies (34g protein)
- Chicken thigh + rice + frozen mixed veggies + soy sauce
- ~480 kcal
Snack: 2 Hard-Boiled Eggs (12g protein)
- ~140 kcal
Dinner: Turkey Meatballs with Pasta (30g protein)
- Ground turkey meatballs + pasta + tomato sauce
- ~510 kcal
Daily total: ~104g protein · ~1,450 kcal
Day 2 — Tuesday
Breakfast: 3 Egg Muffins + Toast (24g protein)
- Egg muffins (prepped on Sunday) + 1 slice whole wheat toast
- ~330 kcal
Lunch: Tuna Pasta Salad (26g protein)
- Canned tuna + pasta + Greek yogurt dressing + cucumber
- ~440 kcal
Snack: Cottage Cheese with Berries (14g protein)
- ½ cup cottage cheese + handful of berries
- ~120 kcal
Dinner: Chicken Burrito Bowl (34g protein)
- Chicken + rice + black beans + salsa + avocado
- ~520 kcal
Daily total: ~98g protein · ~1,410 kcal
Day 3 — Wednesday
Breakfast: Overnight Protein Oats (22g protein)
- Oats + Greek yogurt + milk + chia seeds + honey
- ~380 kcal
Lunch: High Protein Wrap (30g protein)
- Whole wheat tortilla + deli turkey + cheese + spinach + mustard
- ~380 kcal
Snack: Greek Yogurt + Almonds (16g protein)
- ¾ cup Greek yogurt + small handful of almonds
- ~200 kcal
Dinner: Lemon Garlic Chicken with Potatoes (35g protein)
- Chicken thigh + roasted potatoes + steamed broccoli
- ~490 kcal
Daily total: ~103g protein · ~1,450 kcal
Day 4 — Thursday
Breakfast: Protein Smoothie (25g protein)
- Greek yogurt + milk + peanut butter + frozen banana
- ~310 kcal
Lunch: Chicken & Rice Soup (30g protein)
- Batch-prepped chicken soup with rice and veggies
- ~340 kcal
Snack: Turkey Roll-Ups (11g protein)
- 2 slices deli turkey + 1 slice cheese, rolled
- ~120 kcal
Dinner: Tofu Stir-Fry with Rice (24g protein)
- Crispy tofu + frozen stir-fry veggies + peanut sauce + rice
- ~480 kcal
Daily total: ~90g protein · ~1,250 kcal (Add an extra egg or snack to boost protein if needed)
Day 5 — Friday
Breakfast: Scrambled Eggs on Toast (26g protein)
- 3 eggs scrambled + 1 slice toast + spinach
- ~350 kcal
Lunch: Chicken Quesadilla (32g protein)
- Shredded chicken + cheese + tortilla + salsa
- ~450 kcal
Snack: Protein Oat Bites (10g protein)
- Oats + peanut butter + honey + chia seeds (no-bake, prepped in batch)
- ~180 kcal
Dinner: Shrimp & Zucchini Noodles (26g protein)
- Garlic shrimp + zucchini noodles + lemon
- ~250 kcal
Daily total: ~94g protein · ~1,230 kcal (This is a lighter day — add a second snack if you’re more active)
Day 6 — Saturday
Breakfast: Egg & Cheese Breakfast Burrito (28g protein)
- 2 eggs + cheese + salsa + tortilla
- ~420 kcal
Lunch: Greek Chicken & Potato Bowl (35g protein)
- Chicken thigh + boiled potatoes + cucumber + Greek yogurt sauce
- ~490 kcal
Snack: 15 Almonds + String Cheese (12g protein)
- ~200 kcal
Dinner: Salmon with Lemon Rice (33g protein)
- Pan-seared salmon + lemon butter rice
- ~470 kcal
Daily total: ~108g protein · ~1,580 kcal
Day 7 — Sunday (Prep Day)
Breakfast: Protein Pancakes (24g protein)
- 1 banana + 2 eggs + ¼ cup oats — blended and cooked like pancakes
- Top with Greek yogurt and berries
- ~380 kcal
Lunch: Leftover Burrito Bowl or Soup (30g protein)
- Use up what’s left from the week
- ~450 kcal
Snack: Cottage Cheese + Peanut Butter (18g protein)
- ½ cup cottage cheese + 1 tbsp peanut butter
- ~200 kcal
Dinner: Sheet Pan Sausage & Veggies (28g protein)
- Chicken sausage + mixed veggies + olive oil
- ~380 kcal
Daily total: ~100g protein · ~1,410 kcal
Weekly Summary
| Day | Protein | Calories | Key Meals |
|---|---|---|---|
| Monday | 104g | ~1,450 | Yogurt bowl, chicken rice, turkey meatballs |
| Tuesday | 98g | ~1,410 | Egg muffins, tuna pasta, burrito bowl |
| Wednesday | 103g | ~1,450 | Overnight oats, turkey wrap, lemon chicken |
| Thursday | 90g | ~1,250 | Smoothie, chicken soup, tofu stir-fry |
| Friday | 94g | ~1,230 | Scrambled eggs, quesadilla, shrimp noodles |
| Saturday | 108g | ~1,580 | Breakfast burrito, Greek bowl, salmon |
| Sunday | 100g | ~1,410 | Protein pancakes, leftovers, sheet pan sausage |
Weekly average: ~100g protein/day · ~1,400 kcal/day
Printable Grocery List
Screenshot this list and take it to the store:
Proteins
- Chicken thighs (1 kg / ~2.2 lbs)
- Ground turkey (200g)
- 1 dozen eggs
- 2 cans tuna (in water)
- 2 salmon fillets
- 1 pack chicken sausage (4 links)
- Deli turkey slices (1 small pack)
- 1 block firm tofu
- Shrimp (150g)
Dairy
- Greek yogurt (large tub, plain)
- Cottage cheese (1 small tub)
- Shredded cheese (1 small bag)
- String cheese (optional)
- Milk (1 small carton)
Carbs & Grains
- Rice (1 bag)
- Pasta (1 box)
- Rolled oats
- Whole wheat tortillas (1 pack)
- Whole wheat bread (1 loaf)
Fruits & Vegetables
- Frozen mixed veggies (2 bags)
- Frozen stir-fry veggies (1 bag)
- Bananas (3–4)
- Berries (1 punnet, fresh or frozen)
- Potatoes (4–5 medium)
- Broccoli (1 head or frozen)
- Zucchini (2)
- Cucumber (1)
- Spinach (1 bag)
- Onion (1)
- Lemons (2)
Pantry
- Peanut butter
- Chia seeds
- Soy sauce
- Olive oil
- Salsa (1 jar)
- Tomato sauce (1 can)
- Black beans (1 can)
- Chicken broth (low sodium, 1 carton)
- Honey or maple syrup
- Breadcrumbs (small box)
- Almonds (small bag)
Spices (buy once, use forever)
- Salt, pepper
- Garlic powder
- Cumin
- Paprika
- Italian seasoning
- Oregano
Estimated total: $50–65 (depending on store and location)
Meal Prep Tips
Prep on Sunday: Cook all rice, bake chicken thighs, boil eggs, make egg muffins, assemble overnight oats. This covers 70% of your week.
Store smart: Glass containers keep food fresh longer. Label with the day so you grab the right meal.
Adjust to your calories: This plan averages ~1,400 kcal/day. If you need more, add bigger portions of rice, extra snacks, or an additional egg at breakfast.
Swap freely: Don’t like tuna? Use canned chicken. Don’t eat pork? All recipes are pork-free already. Don’t eat meat at all? Double the tofu and egg meals.
FAQ
Is 100g of protein a day enough?
For most people trying to lose weight or maintain muscle, 100g is a solid starting point. Athletes or larger individuals may need more. Consult a professional for personalized advice.
Can I repeat days instead of cooking 7 different meals?
Absolutely. Pick your 3 favorite days and repeat them. Simpler = more likely you’ll stick with it.
What if I need more calories?
Add more rice, an extra snack, bigger portions, or add healthy fats like avocado, nuts, or olive oil.
Final Thoughts
A meal plan only works if you actually follow it. That’s why this one uses simple ingredients, flexible swaps, and meals you’ll genuinely look forward to eating.
Start this Monday. Just follow Day 1. Then Day 2. Before you know it, the week is done and you hit your protein goals every single day.
This plan can be adapted for different calorie levels: reduce portions and snacks for a ~1,400 calorie target, keep as-is for ~1,800 calories, or add extra protein and sides for ~2,200+ calories. Everyone’s needs are different — use this as a starting framework, not a strict prescription.
Helpful resources (external):
- USDA FoodData Central — Nutritional data
- MyPlate — Balanced meal guidance
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