Build Strength

High Protein Meal Plan

By Our Nutrition Team | Oct 4, 2026

This 7-day high-protein meal plan delivers 30–40% of calories from protein to build muscle, speed recovery, and keep hunger in check. Each day includes breakfast, lunch, and dinner with exact macros and a grocery list.

Sample 7-Day Menu

See how satisfying and varied your high-protein week can be.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Skyr & Oats Lunch: Chicken Rice Bowl Dinner: Beef & Potatoes	Breakfast: Egg & Toast Lunch: Tuna Rice Bowl Dinner: Salmon & Quinoa	Breakfast: Yogurt & Nuts Lunch: Turkey Wrap Dinner: Tofu Stir-fry	Breakfast: Cottage Cheese Pancakes Lunch: Shrimp & Quinoa Bowl Dinner: Pork Tenderloin & Sweet Potato	Breakfast: Protein Smoothie Bowl Lunch: Lean Beef Tacos Dinner: Cod & Roasted Vegetables	Breakfast: Smoked Salmon Bagel Lunch: Chicken & Lentil Soup Dinner: Sirloin & Roasted Potatoes	Breakfast: Veggie Frittata & Toast Lunch: Grilled Fish Tacos Dinner: Chicken Parmesan & Pasta
Daily Totals	Calories: 2,080 Protein: 162g Carbs: 182g Fat: 72g	Calories: 1,940 Protein: 142g Carbs: 172g Fat: 70g	Calories: 1,780 Protein: 128g Carbs: 158g Fat: 68g	Calories: 1,980 Protein: 144g Carbs: 178g Fat: 70g	Calories: 1,900 Protein: 136g Carbs: 184g Fat: 66g	Calories: 1,940 Protein: 142g Carbs: 162g Fat: 72g	Calories: 1,980 Protein: 138g Carbs: 166g Fat: 76g

Day 1

2,080 calories · 162g protein · 182g carbs · 72g fat

Breakfast (580 calories)

Skyr & Oats

Skyr with oats, berries, and walnuts.

Lunch (720 calories)

Chicken Rice Bowl

Grilled chicken breast, rice, broccoli; olive oil drizzle.

Dinner (780 calories)

Beef & Potatoes

Lean steak, roasted potatoes, and green salad.

To make it 1,800 calories: Use half a cup of rice instead of a full cup at lunch and skip the olive oil drizzle.

To make it 2,400 calories: Add a protein shake with banana between lunch and dinner.

Meal-Prep Tip

Grill extra chicken breast tonight — use leftovers for tomorrow's tuna rice bowl topping or a quick snack.

Day 2

1,940 calories · 142g protein · 172g carbs · 70g fat

Breakfast (520 calories)

Egg & Toast

3 eggs scrambled; whole-grain toast; tomato slices.

Lunch (680 calories)

Tuna Rice Bowl

Tuna, rice, edamame; soy-ginger dressing.

Dinner (740 calories)

Salmon & Quinoa

Baked salmon fillet; quinoa; mixed greens with lemon.

To make it 1,800 calories: Use 2 eggs instead of 3 at breakfast and reduce rice to half a cup at lunch.

To make it 2,400 calories: Add 1 oz walnuts as an afternoon snack and an extra slice of toast at breakfast.

Meal-Prep Tip

Hard-boil extra eggs now — they'll speed up breakfast prep for the next two days.

Day 3

1,780 calories · 128g protein · 158g carbs · 68g fat

Breakfast (480 calories)

Yogurt & Nuts

Greek yogurt with almonds and mixed berries.

Lunch (620 calories)

Turkey Wrap

Whole-grain wrap with turkey, lettuce, tomato, and yogurt sauce.

Dinner (680 calories)

Tofu Stir-fry

Tofu with broccoli, peppers, tamari; small portion of rice.

To make it 1,600 calories: Skip the walnuts from the yogurt bowl and reduce rice at dinner to a quarter cup.

To make it 2,200 calories: Add a whole-grain wrap with turkey slices as an afternoon snack.

Meal-Prep Tip

Cook a double batch of tofu stir-fry veggies — repurpose them in tomorrow's shrimp quinoa bowl.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,980 calories · 144g protein · 178g carbs · 70g fat

Breakfast (540 calories)

Cottage Cheese Pancakes

Cottage cheese pancakes with banana and a drizzle of honey.

Lunch (700 calories)

Shrimp & Quinoa Bowl

Grilled shrimp, quinoa, edamame, cucumber, sesame dressing.

Dinner (740 calories)

Pork Tenderloin & Sweet Potato

Herb‑crusted pork tenderloin, roasted sweet potato, green beans with olive oil.

To make it 1,800 calories: Skip the honey drizzle on pancakes and reduce sweet potato portion at dinner by half.

To make it 2,400 calories: Add a Greek yogurt with berries as a mid-morning snack.

Meal-Prep Tip

Marinate tomorrow's ground beef for tacos tonight — the flavors deepen overnight in the fridge.

Day 5

1,900 calories · 136g protein · 184g carbs · 66g fat

Breakfast (520 calories)

Protein Smoothie Bowl

Protein powder, frozen berries, banana, granola topping.

Lunch (680 calories)

Lean Beef Tacos

Ground beef in corn tortillas, lettuce, salsa, Greek yogurt topping.

Dinner (700 calories)

Cod & Roasted Vegetables

Baked cod fillet, roasted Mediterranean veggies, olive oil, brown rice.

To make it 1,700 calories: Use one tortilla instead of two for tacos and skip the granola topping on the smoothie bowl.

To make it 2,300 calories: Add 2 tbsp peanut butter to the smoothie bowl and an extra ounce of cheese on the tacos.

Meal-Prep Tip

Prep tomorrow's lentil soup base tonight — cook lentils and shred extra chicken while cleaning up.

Day 6

1,940 calories · 142g protein · 162g carbs · 72g fat

Breakfast (560 calories)

Smoked Salmon Bagel

Whole‑grain bagel, smoked salmon, cream cheese, capers.

Lunch (620 calories)

Chicken & Lentil Soup

Shredded chicken, lentils, carrots, celery in bone broth.

Dinner (760 calories)

Sirloin & Roasted Potatoes

Grilled sirloin steak, roasted baby potatoes, mixed garden salad.

To make it 1,700 calories: Use a thin bagel or skip the cream cheese on the smoked salmon bagel.

To make it 2,300 calories: Add a handful of almonds (1 oz) with the lentil soup at lunch.

Meal-Prep Tip

Make tomorrow's frittata tonight — it reheats perfectly and saves 10 minutes in the morning.

Day 7

1,980 calories · 138g protein · 166g carbs · 76g fat

Breakfast (560 calories)

Veggie Frittata & Toast

4‑egg frittata with peppers, onion, feta; whole‑grain toast.

Lunch (640 calories)

Grilled Fish Tacos

Grilled white fish, corn tortillas, cabbage slaw, lime crema.

Dinner (780 calories)

Chicken Parmesan & Pasta

Baked chicken breast with marinara and mozzarella; small portion of pasta.

To make it 1,800 calories: Use 3 eggs instead of 4 in the frittata and halve the pasta portion at dinner.

To make it 2,400 calories: Add a side of guacamole with the fish tacos and a protein shake post-dinner.

Meal-Prep Tip

Batch-cook extra grilled chicken for the week ahead — portion into containers for quick lunches.

Create my own

High Protein Foods

Protein is essential for muscle growth, satiety, and a healthy metabolism. Aiming for 1.6–2.2 g per kg of body weight daily supports training recovery and fat loss. Here are the highest-protein foods per serving.

Food	Serving	Protein	Calories	Protein per 100 kcal
Chicken Breast	4 oz (113 g)	31 g	165 kcal	18.8 g
Turkey Breast	4 oz (113 g)	30 g	153 kcal	19.6 g
Cottage Cheese (low-fat)	1 cup (226 g)	28 g	183 kcal	15.3 g
Lean Beef (sirloin)	4 oz (113 g)	26 g	200 kcal	13.0 g
Tuna (canned in water)	4 oz (113 g)	26 g	120 kcal	21.7 g
Shrimp	4 oz (113 g)	24 g	120 kcal	20.0 g
Whey Protein	1 scoop (30 g)	24 g	120 kcal	20.0 g
Salmon	4 oz (113 g)	23 g	208 kcal	11.1 g
Lentils (cooked)	1 cup (198 g)	18 g	230 kcal	7.8 g
Greek Yogurt (nonfat)	170 g	17 g	100 kcal	17.0 g
Tofu (firm)	1/2 block (150 g)	15 g	130 kcal	11.5 g
Eggs	2 large	12 g	140 kcal	8.6 g

High-Protein Diet FAQ

What is a high-protein meal plan?

A high-protein meal plan provides 25-35% of calories from protein (vs typical 15-20%). For most people, this means 1.6-2.2g protein per kg body weight daily. It emphasizes meat, fish, eggs, dairy, and legumes for muscle building, satiety, and metabolic boost.

How much protein do I need per day?

For muscle building: 1.6-2.2g per kg body weight. For weight loss: 1.2-1.6g per kg. For maintenance: 0.8-1g per kg. Example: 70kg person building muscle needs 112-154g protein daily. Spread intake across 4-5 meals for optimal absorption (20-40g per meal).

Is high-protein diet good for weight loss?

Yes, protein increases satiety (you feel fuller longer), boosts metabolism (thermic effect), and preserves muscle during calorie deficit. Studies show high-protein diets outperform standard diets for fat loss while maintaining lean mass. It's especially effective combined with strength training.

Best high-protein foods for meal prep?

Chicken breast (31g per 100g), Greek yogurt (10g per 100g), eggs (6g each), lean beef (26g per 100g), fish (20-25g per 100g), cottage cheese (11g per 100g), tofu (8g per 100g), lentils (9g per 100g cooked). Prep proteins in bulk on Sundays.

Is too much protein bad for kidneys?

For healthy individuals, high protein intake (up to 2.2g/kg) shows no kidney damage in research. If you have existing kidney disease, consult your doctor. Drink adequate water to help process protein. Most people can safely eat high-protein without concern.