The 7-Day High Protein Meal Plan
Hit 150g of protein per day with real meals — no protein powder required.
Prep Time
2 hours Sunday
Servings
Serves 2
Est. Cost
$90/week
Pro Tip
Target 40–50g protein at dinner (your largest meal) using a combination of a lean protein AND a high-protein grain like quinoa or legumes. This reduces late-night hunger that kills most high-protein diets by Wednesday.
Your 7-Day Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Cottage Cheese Protein Bowls with Sliced Banana and Flaxseed | Grilled Chicken Breast Salad with Hard-Boiled Egg, Chickpeas, and Feta | Seared Salmon Fillet with Quinoa and Steamed Broccoli | Greek yogurt with mixed berries (200g) |
| Tuesday | 4-Egg Vegetable Omelette with Mushrooms, Spinach, and Goat Cheese | Ground Turkey and Black Bean Burrito Bowl with Brown Rice | Chicken Breast Stir-Fry with Edamame, Broccoli, and Soy-Ginger Sauce | Cottage cheese with cucumber and cracked black pepper |
| Wednesday | Protein Overnight Oats with Greek Yogurt, Chia Seeds, and Blueberries | Tuna Nicoise Salad with Hard-Boiled Eggs, Green Beans, and Olives | Sheet Pan Lemon Herb Chicken Thighs with Sweet Potato and Green Beans | Edamame (1 cup) with sea salt |
| Thursday | Scrambled Eggs with Smoked Salmon on Rye Toast | Leftover Sheet Pan Chicken with Quinoa and Cucumber | Shrimp and Broccoli Stir-Fry over Brown Rice with Sesame-Garlic Sauce | Greek yogurt with hemp seeds (200g) |
| Friday | Cottage Cheese Pancakes with Fresh Strawberries | Chicken Breast, Avocado, and Quinoa Power Bowl with Lemon Dressing | Ground Turkey Stuffed Zucchini Boats with Marinara and Mozzarella | Hard-boiled eggs (2) with hot sauce |
| Saturday | 3-Egg Frittata with Smoked Salmon, Capers, and Red Onion | High-Protein Tuna Melt on Rye with Sliced Tomato | Grilled Chicken Breast with Chimichurri, Roasted Sweet Potato, and Spinach Salad | Cottage cheese with pineapple chunks |
| Sunday | Protein Smoothie Bowl with Greek Yogurt, Banana, Peanut Butter, and Granola | Turkey and Chickpea Lettuce Wraps with Tzatziki | Baked Cod with Roasted Broccoli, Lemon-Garlic Sauce, and Brown Rice | Edamame with tamari (1 cup) |
Breakfast
Cottage Cheese Protein Bowls with Sliced Banana and Flaxseed
Lunch
Grilled Chicken Breast Salad with Hard-Boiled Egg, Chickpeas, and Feta
Dinner
Seared Salmon Fillet with Quinoa and Steamed Broccoli
Snack
Greek yogurt with mixed berries (200g)
Breakfast
4-Egg Vegetable Omelette with Mushrooms, Spinach, and Goat Cheese
Lunch
Ground Turkey and Black Bean Burrito Bowl with Brown Rice
Dinner
Chicken Breast Stir-Fry with Edamame, Broccoli, and Soy-Ginger Sauce
Snack
Cottage cheese with cucumber and cracked black pepper
Breakfast
Protein Overnight Oats with Greek Yogurt, Chia Seeds, and Blueberries
Lunch
Tuna Nicoise Salad with Hard-Boiled Eggs, Green Beans, and Olives
Dinner
Sheet Pan Lemon Herb Chicken Thighs with Sweet Potato and Green Beans
Snack
Edamame (1 cup) with sea salt
Breakfast
Scrambled Eggs with Smoked Salmon on Rye Toast
Lunch
Leftover Sheet Pan Chicken with Quinoa and Cucumber
Dinner
Shrimp and Broccoli Stir-Fry over Brown Rice with Sesame-Garlic Sauce
Snack
Greek yogurt with hemp seeds (200g)
Breakfast
Cottage Cheese Pancakes with Fresh Strawberries
Lunch
Chicken Breast, Avocado, and Quinoa Power Bowl with Lemon Dressing
Dinner
Ground Turkey Stuffed Zucchini Boats with Marinara and Mozzarella
Snack
Hard-boiled eggs (2) with hot sauce
Breakfast
3-Egg Frittata with Smoked Salmon, Capers, and Red Onion
Lunch
High-Protein Tuna Melt on Rye with Sliced Tomato
Dinner
Grilled Chicken Breast with Chimichurri, Roasted Sweet Potato, and Spinach Salad
Snack
Cottage cheese with pineapple chunks
Breakfast
Protein Smoothie Bowl with Greek Yogurt, Banana, Peanut Butter, and Granola
Lunch
Turkey and Chickpea Lettuce Wraps with Tzatziki
Dinner
Baked Cod with Roasted Broccoli, Lemon-Garlic Sauce, and Brown Rice
Snack
Edamame with tamari (1 cup)
Key Staples for This Plan
Full list generated automatically in Tablespoon when you sign up.
- 1 kg skinless chicken breast (2 packs)
- 500g lean ground turkey
- 4 salmon fillets
- 300g peeled shrimp
- 18 large eggs
- 2 x 500g containers plain Greek yogurt
- 500g cottage cheese
- 2 cups dry quinoa
Sunday Meal Prep Tips
Cook all your grains at once on Sunday — a full batch of quinoa and a pot of brown rice. Both keep 5 days in the fridge and save you 45 minutes of cooking mid-week.
Hard-boil 8 eggs on Sunday. They're ready all week as snacks, salad toppers, and quick additions to any meal that needs an extra 6g of protein.
Pre-portion your Greek yogurt and cottage cheese into individual containers (200g each) so you can grab a protein-rich snack in under 10 seconds — crucial for hitting daily protein targets without thinking.
Recipes for This Plan
Frequently Asked Questions
How much protein do I need to build muscle?
Most research suggests 1.6–2.2g of protein per kilogram of bodyweight per day for muscle building. For a 75kg person, that's 120–165g of protein daily. This plan is designed to hit 140–160g per day for two people, using whole food sources — chicken, salmon, eggs, Greek yogurt, cottage cheese, and legumes — rather than relying on supplements. The advantage of food-based protein is that it comes with nutrients, fat, and fiber that support overall recovery.
What are the best high protein meals for a week?
The best high-protein meals combine a primary protein source (chicken breast, salmon, shrimp, ground turkey) with a secondary protein source (eggs, legumes, cottage cheese, Greek yogurt) in the same meal. This plan uses that stacking approach throughout: the Tuna Nicoise adds hard-boiled eggs on top of tuna (35g protein per serving), the Turkey Burrito Bowl adds black beans alongside the turkey (42g protein), and the breakfast cottage cheese bowls hit 28g before you leave the house.
Can I hit 150g of protein per day without protein powder?
Yes — and it's actually easier than most people think, once you understand which whole foods are the highest protein per calorie. Chicken breast gives you 31g per 100g cooked. Greek yogurt (0%) gives 17g per 100g. Cottage cheese gives 12g per 100g. Two eggs give 12g. A can of tuna gives 25g. A cup of cooked lentils gives 18g. This plan stacks these sources at every meal and snack to hit 140–160g daily without a single scoop of powder.
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