7-Day High Protein Meal Plan for Weight Loss and Muscle Gain

Body recomposition, which many of us know as muscle gain and fat loss, is a common goal for many people who are looking to improve their physique (1). While exercise plays an important role in body recomposition, nutrition determines whether you’ll achieve your desired results.

A high-protein meal plan is one of the most effective ways to support body recomposition. Protein is essential for building and repairing muscle tissue (2), which is necessary for increasing muscle mass. It can help with weight loss by keeping you satisfied, reducing cravings, and promoting fat burning.

A calorie deficit is still necessary for weight loss (3), but a high-protein diet can help preserve lean muscle mass and prevent metabolic slowdown (4). 

In this 7-day meal plan, we’ve put together a variety of nutritious meals that are high in protein and low in calories.

Remember, your calorie needs may vary depending on factors such as your age, gender, activity level, and current weight. 

What’s a High-Protein Meal Plan?

A high-protein meal plan is a nutrition plan that includes meals and snacks that are high in protein. The recommended daily allowance (RDA) for the average inactive adult is a protein intake of 0.8 grams per kilogram of body weight (5). 

For those who are active and looking to support muscle gain and weight loss, the ideal intake may be closer to 1-1.6 grams per kilogram of body weight (5).

Protein should make up around 15-30% of your total calorie intake, with the remaining calories coming from healthy carbohydrates and fats (6). 

A high-protein meal plan focuses on incorporating lean proteins such as chicken breast, fish, tofu, eggs, and low-fat dairy products in each meal.

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Benefits of a High-Protein Meal Plan

There are numerous benefits to following a high-protein meal plan, including:

Increased Muscle Mass

Protein is the building block of muscles and essential for their growth and repair (7). Eating a diet that is high in protein can help you achieve your desired body composition by supporting muscle gain (2).

Improved Metabolism

The thermic effect of food (TEF) is the energy required to digest, absorb, and process nutrients from food. Protein has a higher TEF than carbohydrates and fats, which means that your body burns more calories when digesting protein-rich foods (8).

Reduced Cravings

Protein takes longer to digest than carbohydrates, which keeps you feeling full and satisfied for longer periods of time. This can help prevent overeating and reduce cravings for unhealthy, high-calorie foods (9).

Better Weight Management

A high-protein diet has been shown to be effective in supporting weight loss. It helps preserve lean muscle mass while promoting fat burning, leading to a more sustainable weight loss journey (10).

Improved Overall Health

Protein is important for muscle gain and weight loss and is also essential for various bodily functions. It can help maintain bone health, support immune function, and regulate hormones (7).

Read more: Calorie Deficit Diet Plan To Lose Weight

How to Follow the 7-Day High-Protein Meal Plan

This 7-day meal plan is just an example of how you can incorporate high-protein meals into your daily routine. You can mix and match meals and snacks as you see fit, but make sure you stick to the recommended portion sizes and calorie ranges for each meal.

Here’s how to determine your daily calorie intake for this meal plan:

1. Calculate your daily calorie needs based on your age, gender, activity level, and current weight.
2. Multiply your weight in kilograms by 1-1.2 to determine your ideal protein intake for muscle gain and weight loss.
3. Divide the remaining calories between healthy carbohydrates and fats.
4. Refer to the portion sizes and calorie ranges provided in this meal plan to create balanced meals and snacks throughout the day.
5. Adjust portion sizes and calorie intake as needed to suit your individual needs.

Below is a sample of what a day on the 7-day high-protein meal plan could look like:

Day 1

Breakfast (390 calories, 33g protein)

• Baked egg muffins with spinach, tomatoes, and feta cheese (2 eggs = 12g protein)
• Whole-wheat toast (2 slices = 6g protein)
• Orange juice (1 cup = 2g protein)

Morning Snack (150 calories, 9g protein)

• Greek yogurt with berries (½ cup plain Greek yogurt = 10g protein)

Lunch (400 calories, 40g protein)

• Grilled chicken wrap with whole-wheat tortilla, lettuce, tomato, and avocado (4 oz grilled chicken breast = 36g protein)
• Carrots and celery sticks with hummus

Afternoon Snack (150 calories, 12g protein)

• Hard-boiled eggs with guacamole (2 hard-boiled eggs = 12g protein)

Dinner (500 calories, 38g protein)

• Baked salmon with lemon and herbs (4 oz = 30g protein)
• Quinoa pilaf with vegetables (1 cup cooked quinoa = 8g protein)
• Steamed broccoli

Evening Snack (150 calories, 6g protein)

• Apple slices with almond butter for dipping

Day 2 

Breakfast (400 calories, 35g protein) 

• Scrambled eggs with smoked salmon and chives (3 eggs = 18g protein, 3 oz smoked salmon = 17g protein) 
• Whole-grain English muffin (1 muffin = 5g protein) 

Morning Snack (200 calories, 15g protein) 

• Cottage cheese with pineapple (1 cup low-fat cottage cheese = 28g protein) 

Lunch (450 calories, 42g protein) 

• Turkey and spinach salad with balsamic vinaigrette (5 oz turkey breast = 40g protein) 
• Mixed greens and assorted vegetables

Afternoon Snack (150 calories, 10g protein) 

• Protein bar (1 bar = 10g protein) 

Dinner (550 calories, 45g protein) 

• Stir-fried tofu with mixed vegetables (6 oz firm tofu = 36g protein) 
• Brown rice (1 cup cooked = 5g protein) 
• Stir-fry sauce 

Evening Snack (150 calories, 8g protein) 

• Celery sticks with peanut butter (2 tbsp peanut butter = 8g protein) 

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Day 3 

Breakfast (380 calories, 32g protein) 

• Greek yogurt parfait with granola and mixed berries (1 cup Greek yogurt = 20g protein) 
• ¼ cup granola (4g protein) 

Morning Snack (100 calories, 8g protein) 

• Hard-boiled egg (1 egg = 6g protein) 

Lunch (450 calories, 38g protein) 

• Beef stir-fry with broccoli and bell peppers (4 oz lean beef = 36g protein) 
• Cauliflower rice (1 cup = 5g protein) 

Afternoon Snack (200 calories, 15g protein) 

• Hummus with sliced cucumbers (½ cup hummus = 10g protein) 

Dinner (520 calories, 40g protein) 

• Grilled shrimp with garlic and lemon (6 oz shrimp = 36g protein) 
• Couscous salad with cherry tomatoes and parsley (1 cup cooked = 8g protein) 

Evening Snack (150 calories, 7g protein) 

• Chia seed pudding made with almond milk (¼ cup chia seeds = 6g protein) 

Read more: 3,000-Calorie Meal Plan High-Protein Diet: How to Eat for Muscle Gain and More

Day 4 

Breakfast (390 calories, 30g protein) 

• Protein pancakes topped with almond slices and fresh berries (1 serving pancakes = 16g protein) 
• Maple syrup (1 tbsp = 0g protein) 

Morning Snack (150 calories, 12g protein) 

• Edamame (1 cup cooked = 17g protein) 

Lunch (460 calories, 42g protein) 

• Quinoa and black bean salad with avocado (1 cup quinoa = 8g protein; 1 cup black beans = 15g protein) 

Afternoon Snack (200 calories, 14g protein) 

• 2 oz beef jerky (14g protein) 

Dinner (500 calories, 38g protein) 

• Grilled chicken thighs with rosemary (5 oz chicken = 35g protein) 
• Sweet potato mash (1 cup = 4g protein) 

Evening Snack (150 calories, 9g protein) 

• String cheese (1 stick = 6g protein) 

Day 5 

Breakfast (450 calories, 38g protein) 

• Omelet with bell peppers, ham, and cheese (3 eggs = 18g protein, 2 oz ham = 10g protein, 1 oz cheese = 7g protein) 

Morning Snack (100 calories, 10g protein) 

• ½ cup low-fat Greek yogurt (10g protein) 

Lunch (400 calories, 35g protein) 

• Grilled chicken Caesar salad with light dressing (4 oz chicken = 36g protein) 

Afternoon Snack (200 calories, 15g protein) 

• Roasted chickpeas (1 cup = 15g protein) 

Dinner (530 calories, 44g protein) 

• Baked cod with herbs and lemon (6 oz cod = 40g protein) 
• Asparagus (1 cup = 4g protein) 

Evening Snack (150 calories, 10g protein) 

• Almonds (1 oz = 6g protein) 

Day 6 

Breakfast (400 calories, 35g protein) 

• Smoothie made with 1 scoop protein powder, spinach, banana, and almond milk (1 scoop = 25g protein) 

Morning Snack (150 calories, 12g protein) 

• 2 hard-boiled eggs (12g protein) 

Lunch (450 calories, 40g protein) 

• Tuna salad wrap (5 oz canned tuna = 35g protein) 

Afternoon Snack (100 calories, 8g protein) 

• Protein shake (1 shake = 25g protein) 

Dinner (580 calories, 48g protein) 

• Grilled lamb chops (6 oz = 42g protein) 
• Mint yogurt sauce (2 tbsp = 2g protein) 

Evening Snack (150 calories, 6g protein) 

• Rice cakes with 2 tbsp peanut butter (6g protein) 

Day 7 

Breakfast (390 calories, 32g protein) 

• Quinoa porridge with sliced almonds and honey (1 cup cooked quinoa = 8g protein) 
• 2 oz protein powder mixed in (25g protein) 

Morning Snack (200 calories, 15g protein) 

• 1 cup low-fat cottage cheese with sliced peaches (28g protein) 

Lunch (450 calories, 38g protein) 

• Chicken and vegetable stir-fry with sesame oil (5 oz chicken = 40g protein) 

Afternoon Snack (150 calories, 12g protein) 

• Hard-boiled egg and carrot sticks (1 egg = 6g protein) 

Dinner (500 calories, 44g protein) 

• Baked turkey meatballs (6 oz = 36g protein) 
• Zucchini noodles with marinara sauce (1 cup zucchini = 2g protein) 

Evening Snack (150 calories, 9g protein) 

• Low-fat cheese slices (2 slices = 6g protein) 

Notes on the meal plan:

• This meal plan is designed for a 1,800-2,000 calorie diet and may vary depending on individual needs.
• It includes a variety of protein sources such as lean meats, dairy, legumes, and plant-based options to ensure an adequate intake of essential amino acids.
• Protein amounts are estimated and may vary slightly based on brand or serving size.
• It’s important to also incorporate other nutrient-dense foods such as fruits, vegetables, whole grains, and healthy fats into your meals and snacks for a well-rounded diet.
• Hydrate by drinking plenty of water throughout the day.
• Listen to your body’s hunger cues and adjust portion sizes accordingly.

Frequently Asked Questions

• What are good high-protein meals?

Breakfast Options:

• Egg White Omelet with Spinach and Feta: This omelet features protein-rich egg whites, fresh spinach, and crumbly feta cheese, providing a light yet fulfilling start to your day.
• Greek Yogurt and Berry Parfait: Enjoy a creamy parfait made with Greek yogurt, layered with antioxidant-rich berries and a sprinkle of granola for added crunch.
• Smoked Salmon and Avocado Toast: Whole-grain toast is topped with slices of smoked salmon, creamy avocado, and a poached egg, offering healthy fats and ample protein.
• Protein Pancakes with Almond Butter: Fluffy protein pancakes made from a protein mix, served with a dollop of almond butter and a handful of fresh berries for sweetness.

Lunch Options:

• Grilled Chicken Caesar Salad: A classic Caesar salad with grilled chicken breast, crisp romaine lettuce, and a light dressing, providing a substantial protein boost.
• Tuna and Quinoa Power Bowl: A filling bowl featuring protein-rich tuna and quinoa, topped with cherry tomatoes, cucumber, and a drizzle of lemon vinaigrette.
• Turkey and Avocado Wrap: A whole-wheat wrap filled with lean turkey slices, creamy avocado, crunchy lettuce, and a hint of mustard for flavor.
• Tofu and Vegetable Stir-Fry: Protein-packed tofu stir-fried with a colorful mix of bell peppers, broccoli, and snap peas, served over brown rice.

Dinner Options:

• Herb-Crusted Baked Chicken Thighs: Juicy chicken thighs with a crust of fresh herbs and spices, served alongside roasted sweet potato and asparagus.
• Salmon Fillet with Quinoa Salad: Oven-baked salmon filet drizzled with lemon, paired with a refreshing quinoa salad mixed with cucumbers and mint.
• Beef and Broccoli Stir-Fry: Tender slices of beef cooked with fresh broccoli florets in a savory soy sauce, served over steamed jasmine rice.
• Lentil and Vegetable Curry: A hearty lentil curry simmered with assorted vegetables in a coconut milk sauce, providing plant-based protein and fiber.

Snack Options:

• Cottage Cheese with Pineapple Chunks: Creamy cottage cheese topped with sweet pineapple chunks, offering a refreshing and protein-rich snack.
• Edamame with Sea Salt: Steamed edamame pods sprinkled with sea salt, perfect for a quick, high-protein snack.
• Protein Smoothie: A blended smoothie with protein powder, spinach, banana, and almond milk, ideal for a post-workout boost.

Mixed Nuts and Seeds: A small handful of mixed nuts and seeds, including almonds, walnuts, and sunflower seeds, providing healthy fats and protein.

• How can I get 100g of protein a day?

You should have at least one serving of protein-rich food with each meal. This could include lean meats such as chicken breast or fish, legumes such as lentils or beans, dairy products such as Greek yogurt or cottage cheese, or plant-based options such as tofu or tempeh.

Incorporate high-protein snacks into your day. Nuts and seeds, hard-boiled eggs, and protein shakes are all convenient and nutritious snack options that can contribute to meeting your daily protein needs.

Plan ahead and meal prep if possible. Having high-protein meals and snacks readily available can save you time and make it easier to reach your daily protein goal without having to resort to less nutritious options.

100g of protein a day may look like this:

• Breakfast: 1 cup Greek yogurt with ½ cup granola (20g protein) and 2 boiled eggs (12g protein)
• Morning Snack: Protein shake made with 1 scoop of whey protein powder (25g protein) mixed with almond milk
• Lunch: Grilled chicken breast (30g protein) over a bed of quinoa and vegetables
• Afternoon Snack: Apple slices dipped in peanut butter (8g protein)
• Dinner: Baked salmon filet (28g protein) served with broccoli and brown rice
• Evening Snack: Cottage cheese topped with berries and seeds (10g protein)

It should be noted that these are just examples and protein amounts may vary depending on brands and serving sizes. Consult a registered dietitian to get personalized nutrition advice.

• How can I get 150g of protein a day?

To reach 150g of protein a day, you should follow the same principles as getting 100g but aim for slightly larger portions or an additional snack.

• Make sure to include at least one serving of protein with each meal and snack.
• Incorporate higher protein options such as lean meats, dairy, and legumes in your meals.
• Have snacks that offer a good amount of protein such as cheese sticks, Greek yogurt, hard-boiled eggs, or edamame.
• Consider increasing your intake of plant-based proteins by including tofu, tempeh, legumes, and quinoa in your meals.

Examples of what 150g of protein could look like in a day include:

• Breakfast: Protein pancakes made with protein powder, topped with almond butter and berries (30g protein)
• Morning Snack: Cottage cheese with mixed nuts and seeds (20g protein)
• Lunch: Grilled chicken breast (30g protein) over quinoa and roasted vegetables
• Afternoon Snack: Greek yogurt topped with granola and fruit (25g protein)
• Dinner: Beef stir-fry with broccoli, peppers, and cashews over brown rice (40g protein)
• Evening Snack: Hummus with vegetable sticks (5g protein) and hard-boiled eggs (12g protein)

• What’s Best to eat on a high-protein diet?

A high-protein diet should include a variety of protein-rich foods such as lean meats, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. It’s important to choose high-quality sources of protein that also offer other essential nutrients.

• Lean meats: Chicken breast, turkey breast, lean cuts of beef, and pork are all excellent sources of protein. Opt for leaner cuts to reduce the intake of saturated fat.
• Fish: Salmon, tuna, and other types of fatty fish provide protein and heart-healthy omega-3 fatty acids (11).
• Eggs: A convenient source of protein that can be cooked in various ways. The yolk also provides beneficial nutrients such as vitamin D and choline (12).
• Dairy products: Greek yogurt, cottage cheese, and milk are high in protein and contain calcium, potassium, and other essential vitamins and minerals (13).
• Legumes: Lentils, beans, peas, and chickpeas are plant-based sources of protein that also offer fiber and a variety of other beneficial nutrients (14).
• Nuts and seeds: Almonds, peanuts, walnuts, and sunflower seeds provide healthy fats and protein (15).

A high-protein diet should also include plenty of fruits, vegetables, whole grains, and healthy fats to ensure a well-balanced intake of all essential nutrients.

The Bottom Line

A high-protein meal plan can take much of the guessing game out of reaching your daily protein goals. It’s essential for weight loss as it helps keep you full and satisfied and it’s crucial for muscle growth and maintenance. 

Furthermore, protein-rich foods offer a variety of other essential nutrients that support overall health. By planning properly and incorporating a mix of different protein sources into your meals and snacks, reaching 100g or even 150g of protein a day can be achieved.