What is a muscle-fueling high-protein weekly meal plan?
If you are looking for menu inspiration that packs quality protein and is quick and straightforward to follow, then you are in the right place.
Protein makes a massive difference in muscle growth. The better you balance it out through nutritious meals, the easier it can be to manage lean body mass, muscle hypertrophy, and boost strength (1).
Now, pair that with regular training sessions, like resistance training, and you can reduce the body fat and shape your physique the way you always wanted.
In this guide, we compiled all the tricks for cooking the ultimate high-protein weekly meal plan for weight loss and general health.
It covers the ways you can distribute your protein evenly, tips on preventing the meat from drying out, and more. Let’s get straight to it.
An efficient high-protein weekly meal plan should include lean protein in every meal.
It should provide the right amount of calories per day based on your individual needs and about 1.2g to 1.6g of protein per kilogram of body weight. For example, if you weigh 70kg (154lbs), you should consume 84g to 112g of protein daily (2).
Of course, everyone has different calorie needs based on how much they exercise and the fitness results they are trying to achieve.
A general starting point is about 25g to 40g of protein per meal, spread across 3-5 meals.
Some bodybuilders and athletes aim as high as 2.2 grams of protein per kilogram of body weight per day, but for most people, this is unnecessary and doesn’t provide any benefit over the 1.6 g/kg target. That means, if you weigh 90kg (198 lbs), you might go as high as 198g of protein a day (3).
The majority of vitamins, minerals, and nutrients should come from whole foods, such as whole grains, vegetables, legumes, and fruits.
These food groups can help lower body mass, reduce the risk of vascular disease, and promote regular bowel movement (4).
| Protein source | Protein (per 100 g) | Goes well with: |
|---|---|---|
| Chicken breast (baked) | 32.4g | Salads, roasted potatoes, and quinoa |
| Salmon | 25g | Brown rice, avocado, and asparagus |
| Turkey | 28.8g | Whole-grain bread and mixed greens |
| Eggs (fried) | 13.9g | Spinach, oats, and whole-wheat toast |
| Cottage cheese | 12g | Cucumbers, rice cakes, and pineapple |
| Greek yogurt | 10.2g | Berries, oats, and almonds |
| Tempeh | 19.6g | Brown rice and kale |
| Tofu | 9.1g | Stir-fried vegetables and soba noodles |
| Lentils | 9g | Quinoa, spinach, and olive oil |
| Edamame | 12.9g | Rice bowl, seaweed salad |
| Quinoa (cooked) | 4.9g | Grilled vegetables, beans |
If you’re curious about high-protein foods for muscle building, check out our earlier article.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
The perfect target for a high-protein weekly meal plan is different for everyone.
But studies show that whether you are trying to shed the excess pounds or build muscle, a target of 1.2-1.6g of protein per kilogram of body weight can be a viable option for achieving a leaner physique, increasing muscle mass, and strength (5).
If you weigh 80 kg, which is about 176 pounds, you would be eating 96-128 g of protein a day. This way, you can keep yourself fed for longer and optimize muscle protein synthesis during resistance training.
However, the 1.2-1.6g of protein/kg is a general guideline.
To create a meal plan that works for you, it’s best to take into account several other factors, such as body composition, age, sex, health conditions, and activity level:
Read more: High-Protein, Low-Calorie Meal Plan: A Complete Guide to Eating Lean and Strong
To space your protein evenly throughout the day, aim for 20-40g of protein at each meal, and supplement with snacks like energy bars, yogurt, grilled cheese, or peanut butter.
The reason people spread out the protein is to avoid overwhelming their digestive system. The body has enough time to process the food and absorb all the nutrients without being constantly active. As a result, balancing out the protein may ease stomach discomfort and protein absorption (10).
In case of glucose fluctuations, you may have to take multiple smaller meals throughout the day to keep your blood sugar in check. If you’re unsure about planning your meal timing, the BetterMe app can help. It can track your food, help with meal prep, and categorize items based on the foods you plan to eat. It is an efficient solution that gives you complete control over your nutrition.
For more details about the sample high protein meal plan, take a look at our prior publication.
Yes, various vegetarian sources contain high amounts of quality protein, such as Greek Yogurt, Quinoa, tofu, and lentils. Combining these ingredients with nuts and seeds can provide quality nutrients in a seven-day’s worth of meals. Here are a few examples to try.
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Our previous post goes into great detail about the low-calorie high-protein foods for weight loss.
If you have minimal cookware and prefer simple recipes with a decent amount of protein, you can go for wraps, stir-fries, pasta, and salads. When planning your low-budget, high-protein meal plan, here is how you can implement these dishes.
Wraps are low-effort meals you can fill with just about anything. One tortilla, or 49 g, provides about 4.3 g of protein and 159 calories, but you can tip the scales in your favor by adding more ingredients like cottage cheese, nut butter, turkey, chicken, or beans.
Stir-fries preserve the texture of the vegetables, but add a lot more flavor due to ingredients such as soy sauce, oyster sauce, or corn starch slurry. They are all-purpose ingredients that add moisture to the fried rice and are a staple when cooking vegetables, meat, or fish.
Pasta is one of the quickest meals for a busy day. One cup of spaghetti, or 124g, contains 7.2g of protein and 196 calories. Most of these dishes use protein sources in their sauces, like cheese, eggs, and milk, but you can also toss in an extra lean protein, such as turkey, tuna, shrimp, beans, or tofu.
Salads create a balanced and satisfying dish, especially if you use the right ingredients and seasonings. To add more protein, focus on products like chickpeas, beans, hard-boiled eggs, and chicken. Spray some oil, vinaigrette, or your preferred seasonings to amplify the flavor.
Read more: 7-Day Protein Diet Plan For Weight Loss
To keep your meat juicy and delicious, use cooking methods that lock in moisture and avoid overcooking. Cooking this way makes the meat so tender and moist that it falls off the bones.
You can use it for a variety of dishes, including sandwiches, pasta, tacos, burritos, and bowls.
Before cooking, try brining (soaking in salty water) or marinating your meat.
Both cooking methods help it absorb and hold onto moisture.
You can also use a meat thermometer to hit that perfect internal temperature.
After cooking, let your meat rest for a few minutes. This resting period allows the juices to redistribute, keeping every bite soft.
For tougher cuts, slow cooking methods like braising or using a slow cooker can prevent drying.
Adding the meat to stews is another excellent way to prevent dryness and cook tougher cuts of meat. The fat melts with low heat, and the collagen fibers break down over time, trapping the juices in for the entire high-protein weekly meal plan.
Here is a quick look at the average internal temperatures in different types of meats (11):
“No-cook” meals are a fantastic option for when you don’t want to turn the stove on but still want to get quality protein. They require minimal effort and preparation time, using shortcut ingredients like canned tuna, rotisserie chicken, tortillas, and black beans.
Grab some black bean chips and pile on your favorite cheese, some rotisserie chicken, a sprinkle of taco seasoning, diced tomatoes, and whatever else you prefer. Pop it in the microwave for 2-4 minutes (just long enough for that cheese to melt).
Top it with pickled jalapenos and shredded lettuce. To add more healthy fats, serve it with avocados. For a more zesty flavor, add sour cream, and you’ll have a quick and affordable meal on the go.
Recipe courtesy of Odel Paso.
If you have rotisserie chicken at hand, you can coat it in some Buffalo sauce and add green onions, cheddar cheese, and ranch dressing on top. Serve it on a high-protein wrap or a whole-grain toast alongside a mix of vegetable salad. You can brush some melted butter over the toast or any other type of topping you prefer.
Recipe courtesy of A Flavor Journal.
Drain and mix the canned tuna with Greek Yogurt to create a creamy mixture.
Then, add some texture with chopped celery and red onion.
Season with Dijon mustard, mayonnaise, chives, salt, and pepper, and serve the salad on lettuce over whole-grain crackers or toast. To add some more protein, cut up some hard-boiled eggs.
Recipe courtesy of Downshiftology.
Greek yogurt bowls are teeming with healthy fats, dietary fiber, and extra protein.
They keep you full for longer, especially when you pair them with quality whole foods.
To make your own, take one cup of Greek yogurt and mix it with fresh berries, such as raspberries, blueberries, and strawberries.
Then add some granola and coconut flakes on top. Including a bit of protein powder, nuts, and seeds can help you hit your macro goals.
Recipe courtesy of Modern Honey.
The most filling snacks are those with plenty of protein.
Research suggests that higher protein intakes can be beneficial for treating or preventing obesity. Protein can help control your appetite, keep you satiated, and curb the cravings (12). Including protein in your snacks is an easy way to increase your daily protein intake.
High-protein snacks can include:
A meal with 20-40g of quality protein (like chicken, fish, tofu, or Greek Yogurt) provides the perfect balance of protein and carbs, especially when you pair it with complex carbs like brown rice, fruits, or sweet potatoes. This combination can restore your energy and keep your muscles in good shape after working out. Yes, 3 meals can be enough to build substantial muscle mass, especially if you optimize whole foods and evenly distribute the protein across all these meals. Your dishes should offer enough ingredients to compensate for the calories and keep you satisfied for longer. Use herbs and spices, such as chili powder, garlic powder, Italian seasoning, and smoked paprika. Build flavor bases for your dishes with onions, garlic, bell peppers, carrots, and/or celery. Vinegars, chillies, and lemon juice can also add flavor with very few calories. You may be hungry because you are not eating enough food in general, or because you’re not getting enough dietary fiber, protein, or because you’re not tracking your calories. So, try to consume more products such as lentils, chickpeas, Brussels sprouts, whole grains, and legumes. The BetterMe fitness app can track your calories and suggest the best types of meals to suit your plan and fitness goals.Frequently Asked Questions
What is the best post-workout high-protein meal?
Can you build muscle on 3 high-protein meals a day?
How to flavor high-protein meals without extra calories?
Why am I still hungry on a high-protein plan?
You or a health expert can map out a high-protein meal plan with different ingredients offering various protein sources. Your go-to choice for base ingredients might be lean meats, such as turkey, chicken, or fish, along with some eggs, dairy, and plant-based varieties, such as tofu, lentils, and beans. Feel free to experiment with the products and add seasonings to create delicious and filling meals every single time.
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