7-Day High-Protein Meal Plan
This plan puts a solid protein source at the centre of every meal: eggs, Greek yogurt, cottage cheese, chicken, fish, lean beef, tofu and legumes. It works well for active people, muscle building or simply staying full longer.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt with berries and a scoop of nuts | Grilled chicken, quinoa and roasted vegetable bowl | Salmon with green beans and potatoes |
| Tuesday | Three-egg omelette with spinach and feta | Leftover salmon salad | Lean beef chili with kidney beans |
| Wednesday | Cottage cheese with pineapple and oats | Chili with rice (leftovers) | Chicken fajitas with peppers and yogurt sauce |
| Thursday | Protein oats (oats cooked in milk with an egg white) | Tuna, white bean and tomato salad | Tofu and edamame stir-fry with brown rice |
| Friday | Scrambled eggs with smoked salmon on toast | Chicken wrap with hummus and salad | Turkey meatballs in tomato sauce with pasta |
| Saturday | Greek yogurt pancakes | Lentil and feta salad | Grilled steak with sweet potato and broccoli |
| Sunday | Eggs and turkey bacon | Leftover steak and vegetable bowl | Baked cod with chickpeas and spinach |
Grocery list
Protein
- Chicken breasts
- Salmon fillets
- Cod fillets
- Lean minced beef
- Minced turkey
- Steak
- Firm tofu
- Smoked salmon
- Canned tuna
- Eggs
- Turkey bacon
Dairy
- Greek yogurt
- Cottage cheese
- Feta
- Milk
Produce
- Spinach
- Broccoli
- Green beans
- Bell peppers
- Tomatoes
- Salad leaves
- Sweet potatoes
- Potatoes
- Onions
- Garlic
- Berries
- Pineapple
Pantry
- Quinoa
- Brown rice
- Pasta
- Rolled oats
- Kidney beans
- White beans
- Chickpeas
- Lentils
- Frozen edamame
- Canned tomatoes
- Hummus
- Tortillas
- Nuts
Tips for this week
- Spread protein across the day instead of loading it all at dinner.
- Batch-grill chicken and cook a pot of grains on Sunday to assemble bowls in minutes.
- Greek yogurt and cottage cheese are easy high-protein snacks that need no cooking.
- Mix animal and plant proteins (beans, lentils, tofu) for variety and fibre.
Free printable weekly menu
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Download on the App StoreFrequently asked questions
How much protein do I need per day?
It depends on body weight, age and activity level. A dietitian or doctor can give you a personal target; this plan simply ensures a good protein source at every meal.
Can I follow a high-protein plan without supplements?
Yes. Every meal in this plan uses whole foods such as eggs, dairy, meat, fish, tofu and legumes. Protein powders are optional.
Is this plan suitable for weight loss?
Protein-rich meals tend to be filling, which can help. Adjust portion sizes to your own needs.
More meal plans
- 7-Day Low-Carb Meal Plan
- Healthy Weekly Meal Plan for Beginners
- Batch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
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