Want to improve your health while building muscle more effectively?
A high-protein diet is key to aiding muscle recovery, boosting metabolism, and keeping you feeling fuller for longer.
So, check out this 7-Day High Protein Diet Meal Plan to ensure your body gets the optimal protein intake!
7-Day High Protein Diet Meal Plan
Before going further into the 7-day high-protein meal plan, it is necessary to understand how proper food planning can make a significant impact on your health and fitness.
The role of protein is important for immune function, enzyme production, and cellular repair in the body.
Many metabolic benefits come from higher protein intake, such as better glycemic regulation and better bone health due to increased calcium absorption.
That’s why meal planning, especially with a protein-rich diet, is linked to better food quality, dietary variety, and healthier weight status.
Now, let's take a closer look at a structured 7-day meal plan designed to nourish your body with high-quality protein while maintaining a well-rounded diet.
Day 1
Breakfast: 1/2 block crumbled firm tofu, 1/2 cup diced bell peppers, 1/2 cup spinach, 1 teaspoon olive oil, 1/4 tsp turmeric, salt and pepper to taste
Macros: 280 kcal, 22g protein, 12g carbs, 18g fat
Snack 1: 1/2 cup low-fat cottage cheese, 1/2 cup sliced strawberries
Macros: 150 kcal, 15g protein, 10g carbs, 3g fat
Lunch: 4 oz grilled chicken breast, 1/2 cup roasted sweet potato, 1 cup steamed green beans, 1 tsp olive oil
Macros: 450 kcal, 45g protein, 35g carbs, 12g fat
Snack 2: Protein Shake (1 scoop of whey protein, 1 medium banana, 1 cup unsweetened almond milk)
Macros: 300 kcal, 30g protein, 35g carbs, 3g fat
Dinner: 6 oz baked tilapia, 1/2 cup cooked quinoa, 1 cup steamed asparagus, 1 teaspoon olive oil
Macros: 500 kcal, 50g protein, 40g carbs, 12g fat
Day 2
Breakfast: ½ cup rolled oats, 1 cup unsweetened almond milk, 1 scoop whey protein, topped with 1 tbsp natural peanut butter and ½ sliced banana
Macros: 380 kcal, 32g protein, 40g carbs, 10g fat
Snack 1: 2 hard-boiled eggs, 1 oz almonds
Macros: 250 kcal, 18g protein, 6g carbs, 16g fat
Lunch: 5 oz sliced lean beef (sirloin), ½ cup cooked brown rice, 1 cup steamed broccoli, 1 tsp olive oil
Macros: 500 kcal, 45g protein, 45g carbs, 15g fat
Snack 2: 1 cup nonfat Greek yogurt, 1 tbsp chia seeds, ½ tsp honey (optional)
Macros: 200 kcal, 18g protein, 15g carbs, 6g fat
Dinner: 6 oz grilled shrimp, 1 tsp olive oil, ½ tsp paprika, 1½ cups steamed cauliflower, 1 tbsp unsalted butter, salt and pepper to taste
Macros: 480 kcal, 48g protein, 30g carbs, 12g fat
Day 3
Breakfast: 2 slices wheat toast, 3 large eggs, ½ mashed avocado, 1 tsp olive oil
Macros: 400 kcal, 30g protein, 35g carbs, 15g fat
Snack 1: Protein Shake (1 scoop whey protein, 1 cup unsweetened almond milk, 1 tbsp chia seeds, ½ banana, ½ cup ice)
Macros: 300 kcal, 32g protein, 35g carbs, 3g fat
Lunch: 6 oz grilled turkey breast, 1 cup mixed bell peppers and zucchini, chopped, 1 tsp olive oil, ½ tsp garlic powder, ½ cup cooked quinoa
Macros: 450 kcal, 40g protein, 35g carbs, 12g fat
Snack 2: 1 cup Greek yogurt, ¼ cup granola
Macros: 250 kcal, 20g protein, 30g carbs, 6g fat
Dinner: 5 oz baked salmon, 1 cup steamed broccoli, 1 tsp olive oil, ½ tsp lemon juice
Macros: 500 kcal, 45g protein, 30g carbs, 18g fat
Day 4
Breakfast: 3 egg whites + 1 whole egg, ½ cup chopped spinach, 1 oz feta cheese, 1 tsp olive oil, 1 slice whole-wheat toast
Macros: 400 kcal, 28g protein, 35g carbs, 14g fat
Snack 1: ½ cup low-fat cottage cheese, 1 tbsp pumpkin seeds
Macros: 250 kcal, 18g protein, 10g carbs, 14g fat
Lunch: 6 oz grilled chicken breast, ½ cup cooked brown rice, 1 cup steamed green beans, 1 tsp olive oil
Macros: 480 kcal, 45g protein, 40g carbs, 12g fat
Snack 2: 1 medium apple, 1 tbsp peanut butter
Macros: 280 kcal, 10g protein, 35g carbs, 12g fat
Dinner: 6 oz tuna steak, 1½ cups mashed cauliflower, 1 tsp olive oil, salt and pepper to taste
Macros: 500 kcal, 50g protein, 30g carbs, 14g fat
Day 5
Breakfast: Protein Smoothie (1 scoop whey protein, ½ cup rolled oats, 1 tbsp natural peanut butter, 1 cup unsweetened almond milk, ½ banana, ½ cup ice)
Macros: 400 kcal, 35g protein, 40g carbs, 12g fat
Snack 1: 2 hard-boiled eggs, 1 oz almonds
Macros: 250 kcal, 18g protein, 6g carbs, 16g fat
Lunch: Turkey burger (6 oz ground turkey (93% lean), 1 whole-wheat bun, ½ tsp salt, ½ tsp black pepper, ½ tsp garlic powder, 1 slice tomato, 1 lettuce leaf, 1 tsp olive oil)
Macros: 500 kcal, 45g protein, 45g carbs, 12g fat
Snack 2: 1 cup nonfat Greek yogurt, 1 tbsp flax seeds, ½ tsp honey (optional)
Macros: 200 kcal, 18g protein, 15g carbs, 6g fat
Dinner: 6 oz boneless and skinless chicken thighs (baked), 1 tsp olive oil, ½ tsp paprika, ½ tsp garlic powder, ½ tsp black pepper, 1 cup chopped mixed bell peppers and zucchini
Macros: 520 kcal, 50g protein, 30g carbs, 14g fat
Day 6
Breakfast: 3 large eggs (scrambled), 1 cup fresh spinach, 1/4 cup crumbled feta cheese, 1 teaspoon olive oil, salt and pepper to taste
Macros: 360 kcal, 24g protein, 3g carbs, 28g fat
Snack 1: 1 cup plain Greek yogurt, 1/2 cup mixed berries (strawberries, blueberries, raspberries)
Macros: 150 kcal, 20g protein, 15g carbs, 2g fat
Lunch: 4 oz grilled chicken breast, 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/4 cup cucumber slices, 2 tbsp balsamic vinaigrette
Macros: 350 kcal, 35g protein, 10g carbs, 18g fat
Snack 2: 1/2 cup low-fat cottage cheese, 1/2 cup pineapple chunks
Macros: 140 kcal, 14g protein, 16g carbs, 2g fat
Dinner: 6 oz baked salmon fillet, 1/2 cup dry quinoa, 1 cup broccoli florets, 1 tsp olive oil
Macros: 550 kcal, 45g protein, 40g carbs, 22g fat
Day 7
Breakfast: 1/2 cup rolled oats, 1 tbsp chia seeds, 1 tbsp almond butter, 1/2 cup unsweetened almond milk, 1/4 cup blueberries
Macros: 320 kcal, 12g protein, 40g carbs, 12g fat
Snack 1: 2 large hard-boiled eggs
Macros: 140 kcal, 12g protein, 1g carbs, 10g fat
Lunch: 4 oz sliced turkey breast, 1/2 sliced avocado, 1 whole-grain tortilla, 1 cup mixed greens, 1 tbsp hummus
Macros: 400 kcal, 30g protein, 35g carbs, 15g fat
Snack 2: 1 oz almonds
Macros: 160 kcal, 6g protein, 6g carbs, 14g fat
Dinner: 4 oz stir-fried firm tofu, 1 cup mixed vegetables (bell peppers, broccoli, carrots), 1 tsp soy sauce, 1 tsp sesame oil, 1/2 cup cooked brown rice
Macros: 450 kcal, 20g protein, 55g carbs, 15g fat
Why Should You Consume High Protein Meals?
Consuming high-protein foods helps to increase satiety, speed up metabolism, and repair muscle tissue after exercise.
Moreover, a high-protein diet can increase metabolic rate by 80-100 calories more per day, compared to a low-protein diet.
Protein also helps maintain muscle mass when you're on a weight loss program.
Also read: 7-Day Meal Plan to Lose Weight
Conclusion
Ready to start a high-protein diet for a healthier life? Follow this meal plan and feel the benefits in a week!
Don't forget to adjust it to your calorie needs and lifestyle.
Want to find out more interesting info about diet and fitness? Check out our articles on the Level Up Your Meals website and LUM’s blog.