7-Day High-Protein Meal Plan to Fuel Your Week

Hey there, fellow home cook! If you’ve ever felt that mid-afternoon slump or wondered why you’re hungry an hour after lunch, it might just be time to amp up the protein in your meals. I’ve been there – scrambling through saved recipes on my phone, trying to piece together something nutritious without wasting time or food. That’s why I put together this straightforward 7-day high-protein meal plan. It’s all about keeping things real, tasty, and doable, with at least 90 grams of protein per day to help you feel full, build muscle, and keep your energy steady. Plus, it’s flexible enough to tweak for your tastes or whatever’s in your fridge.

To make this plan even easier to follow, we have created the ReciMe app, which takes the hassle out of meal planning and grocery shopping. With ReciMe, you can import these recipes in seconds from anywhere – Instagram, TikTok, even a photo of your grandma’s notes – then auto-generate a smart grocery list sorted by aisle. No more chaotic shopping trips or forgotten ingredients. Let’s dive in and make this week a win!

Why Go High-Protein? A Quick Lowdown

Protein isn’t just for gym buffs; it’s your body’s building block for everything from muscle repair to keeping blood sugar stable. Aim for about 0.8 grams per pound of body weight daily, or more if you’re active – think 100-130 grams for most adults. This plan hits around 95-110 grams per day, paired with fiber-rich veggies and healthy fats to avoid that “hangry” vibe. Pair it with some movement, like a quick walk, and you’ll notice the difference. Oh, and if you’re watching calories, we’re hovering around 1,800-2,000 per day here, but adjust as needed. Chat with a doc or nutritionist if you’ve got specific health stuff going on.

Day 1

A solid start with meals that balance protein and veggies for all-day energy.

Breakfast: Black Bean Breakfast Bowl (28g protein)

Scramble 2 eggs with ½ cup black beans, a handful of spinach, and 2 tablespoons shredded cheddar in a pan over medium heat for 5-7 minutes. It’s warm, filling, and quick for busy mornings.

Morning Snack: Cottage Cheese with Fruit (15g protein)

Mix ½ cup low-fat cottage cheese with 1 cup mixed berries in a bowl. No cooking needed – just a creamy, tangy snack with a touch of sweetness.

Lunch: Avocado Tuna Salad (35g protein)

Mash 1 can (5 oz) tuna with ½ avocado and a squeeze of lemon juice. Serve over 2 cups mixed greens with a 5.3-oz container of plain Greek yogurt on the side. Takes 10 minutes, max.

Afternoon Snack: Bell Pepper with Garlic Hummus (6g protein)

Slice 1 ½ cups bell peppers (any color) and pair with ¼ cup garlic hummus. It’s crunchy, savory, and ready in a snap.

Dinner: Crispy Salmon Rice Bowl (40g protein)

Pan-sear a 5-oz salmon fillet in 1 teaspoon olive oil over medium-high heat for 4-5 minutes per side until crispy. Serve over 1 cup cooked rice with 1 cup steamed broccoli and a drizzle of soy sauce. Done in 20 minutes.

Daily Totals: 1,780 calories, 95g fat, 124g protein, 130g carbohydrate, 34g fiber, 1,600mg sodium

Day 2

Veggie-packed dishes with a mix of make-ahead and quick-prep options.

Breakfast: Mini Quiches with Sweet Potato Crust (20g protein)

Shred 1 small sweet potato for the crust, press into muffin tins, and fill with a mix of 2 eggs, ½ cup spinach, and 2 tablespoons feta. Bake at 375°F for 20-25 minutes. Reheat for a fast breakfast.

Morning Snack: Apple with Peanut Butter (7g protein)

Slice 1 medium apple and spread with 2 tablespoons natural peanut butter. It’s a no-fuss, sweet-and-creamy combo.

Lunch: Chickpea, Beet, and Feta Salad with Chicken (38g protein)

Toss ½ cup canned chickpeas, ½ cup diced beets, and 2 tablespoons crumbled feta with a dressing of 1 tablespoon olive oil and 1 teaspoon lemon juice. Top with 3 oz grilled chicken breast. Ready in 15 minutes.

Afternoon Snack: Bell Pepper with Garlic Hummus (6g protein)

Slice 1 ½ cups bell peppers and dip in ¼ cup garlic hummus. Same as Day 1 – simple and reliable.

Dinner: Roasted Cabbage Caesar with Chicken (40g protein)

Roast 2 cups cabbage wedges at 400°F for 15-20 minutes. Toss with 2 tablespoons light Caesar dressing and top with 3 oz grilled chicken. It’s a smoky twist on a classic.

Daily Totals: 1,790 calories, 90g fat, 111g protein, 140g carbohydrate, 34g fiber, 2,100mg sodium

Day 3

Seafood and a sweet evening snack keep things fresh and varied.

Breakfast: Mini Quiches with Sweet Potato Crust (20g protein)

Reheat those sweet potato quiches (same as Day 2: 2 eggs, ½ cup spinach, 2 tablespoons feta baked in a shredded sweet potato crust). Quick and protein-packed.

Morning Snack: Cottage Cheese with Fruit (15g protein)

Combine ½ cup low-fat cottage cheese with 1 cup mixed berries. It’s an easy, no-cook repeat from Day 1.

Lunch: Chickpea, Beet, and Feta Salad with Chicken (38g protein)

Mix ½ cup chickpeas, ½ cup diced beets, and 2 tablespoons feta with 1 tablespoon olive oil and 1 teaspoon lemon juice. Add 3 oz grilled chicken. Same as Day 2 for quick prep.

Afternoon Snack: Carrots with Garlic Hummus (6g protein)

Slice 1 cup carrots into sticks and serve with ¼ cup garlic hummus. Crunchy and light, ready in 5 minutes.

Dinner: Charred Shrimp Quinoa Bowls (40g protein)

Sauté 5 oz shrimp in 1 teaspoon olive oil for 3-4 minutes until pink. Serve over 1 cup cooked quinoa with ½ cup roasted veggies (like zucchini) and a splash of lemon. Takes 20 minutes.

Daily Totals: 1,800 calories, 85g fat, 119g protein, 160g carbohydrate, 34g fiber, 1,900mg sodium

Day 4

Cozy, satisfying meals with a mix of fresh and hearty flavors.

Breakfast: High-Protein Overnight Oats (22g protein)

Mix ½ cup rolled oats, ½ cup Greek yogurt, ½ cup milk, and ½ cup berries in a jar. Let sit overnight in the fridge. Shake and eat cold or warm it up.

Morning Snack: Cottage Cheese with Fruit (15g protein)

Blend ½ cup low-fat cottage cheese with 1 cup mixed berries. Another quick, creamy option.

Lunch: No-Cook Black Bean Salad (35g protein)

Combine ½ cup black beans, ½ cup corn, ¼ cup diced tomatoes, and 1 tablespoon olive oil with a pinch of cumin. Serve with 1 medium orange. Done in 10 minutes.

Afternoon Snack: Carrots with Garlic Hummus (6g protein)

Slice 1 cup carrots and pair with ¼ cup garlic hummus. It’s a repeat for simplicity’s sake.

Dinner: Chicken Caprese Salad (45g protein)

Toss 2 cups mixed greens with 3 oz grilled chicken, ½ cup cherry tomatoes, 2 tablespoons mozzarella, and 1 tablespoon balsamic vinegar. Fresh and ready in 15 minutes.

Daily Totals: 1,790 calories, 85g fat, 123g protein, 150g carbohydrate, 36g fiber, 2,000mg sodium

Day 5

A plant-based day with hearty beans and creamy yogurt.

Breakfast: High-Protein Overnight Oats (25g protein)

Mix ½ cup oats, ½ cup Greek yogurt, ½ cup milk, ½ cup berries, and 1 tablespoon sliced almonds. Chill overnight for a nutty, protein-packed breakfast.

Morning Snack: Yogurt, Berries, and Almonds (10g protein)

Combine ½ cup plain Greek yogurt, ½ cup blueberries, and 1 tablespoon sliced almonds. No cooking, just a quick mix.

Lunch: Massaged Kale Salad with Sweet Potato and Beans (30g protein)

Massage 2 cups kale with 1 tablespoon olive oil, toss with ½ cup roasted sweet potato and ½ cup black beans. Takes 15 minutes if sweet potatoes are pre-roasted.

Afternoon Snack: Pistachios (6g protein)

Grab ¼ cup unsalted dry-roasted pistachios. A handful that’s crunchy and satisfying.

Dinner: Spiced Chickpeas and Sweet Potatoes with Yogurt (35g protein)

Roast ½ cup chickpeas and ½ cup diced sweet potatoes with 1 teaspoon olive oil and ½ teaspoon cumin at 400°F for 20 minutes. Serve with ¼ cup herby Greek yogurt. Warm and hearty.

Daily Totals: 1,800 calories, 90g fat, 106g protein, 160g carbohydrate, 40g fiber, 1,850mg sodium

Day 6

Weekend vibes with a mix of indulgent and light meals.

Breakfast: Protein Pancakes (28g protein)

Mix ½ cup oats, 1 egg, ¼ cup Greek yogurt, and 1 tablespoon protein powder. Cook like pancakes on a skillet for 2-3 minutes per side. Top with ¼ cup yogurt. Takes 15 minutes.

Morning Snack: Cottage Cheese with Fruit (15g protein)

Mix ½ cup low-fat cottage cheese with 1 cup berries. It’s a familiar, no-prep snack.

Lunch: No-Cook Black Bean Salad (35g protein)

Toss ½ cup black beans, ½ cup corn, ¼ cup diced tomatoes, and 1 tablespoon olive oil with a pinch of cumin. Pair with 1 medium orange. Quick and fresh.

Afternoon Snack: Yogurt with Blueberries (10g protein)

Combine ½ cup plain Greek yogurt with ½ cup blueberries. Simple and light.

Dinner: Sheet-Pan Spiced Chickpeas and Sweet Potatoes (35g protein)

Roast ½ cup chickpeas and ½ cup sweet potatoes with 1 teaspoon olive oil and ½ teaspoon paprika at 400°F for 20 minutes. Serve with ¼ cup herby yogurt. Done in 25 minutes.

Daily Totals: 1,820 calories, 75g fat, 123g protein, 210g carbohydrate, 45g fiber, 1,600mg sodium

Day 7

A chill end to the week with easy, protein-packed dishes.

Breakfast: Cottage Cheese Egg Cups (25g protein)

Mix 2 eggs with ¼ cup cottage cheese and ½ cup spinach. Pour into muffin tins and bake at 375°F for 20 minutes. Reheat for a quick, savory start.

Morning Snack: Almonds (7g protein)

Grab ¼ cup unsalted dry-roasted almonds. Crunchy and no-prep.

Lunch: No-Cook Black Bean Salad (35g protein)

Toss ½ cup black beans, ½ cup corn, ¼ cup diced tomatoes, and 1 tablespoon olive oil with a pinch of cumin. Serve with 1 medium orange. Same as Day 6 for ease.

Afternoon Snack: Cottage Cheese with Fruit (15g protein)

Mix ½ cup low-fat cottage cheese with 1 cup berries. A reliable, quick snack.

Dinner: Pistachio-Crusted Halibut with Quinoa Salad (40g protein)

Coat a 5-oz halibut fillet with 2 tablespoons crushed pistachios and bake at 400°F for 12-15 minutes. Serve with 1 cup cooked quinoa mixed with ½ cup cherry tomatoes. Takes 25 minutes.

Daily Totals: 1,800 calories, 90g fat, 122g protein, 170g carbohydrate, 38g fiber, 1,600mg sodium

Your Go-To Grocery List

Group it by aisle like ReciMe does:

• Proteins: Eggs (2 dozen), chicken breasts (1 lb), salmon (1 lb), shrimp (1 lb), canned tuna/beans/chickpeas (4 cans each), Greek yogurt (2 quarts), cottage cheese (1 lb).
• Produce: Spinach, kale, berries, avocados, beets, carrots, bell peppers, sweet potatoes, oranges, cherries.
• Pantry: Quinoa, oats, nuts, olive oil, spices.
• Dairy: Feta, kefir, milk.

Total cost? Around $80-100 for one person, depending on sales. App users swear by the auto-sort feature – it saves trips back for that forgotten lime.

Tips for Customizing and Storing Your Plan

Life gets busy, and not every meal plan fits perfectly right out of the gate. Maybe someone’s vegetarian, or there’s a picky eater at the table, or you just want to make sure leftovers don’t go to waste. Here’s how to tweak this high-protein plan and keep it fresh all week.

Swap Ingredients Like a Pro

Out of salmon? Sub in tofu or canned tuna for a similar protein punch. Going plant-based? Swap chicken for lentils or tempeh in the salads. ReciMe lets you edit recipes on the fly – just tap to adjust ingredients and save your version for next time. Got a favorite recipe from TikTok or a family cookbook? Snap a pic or import it, and mix it into the plan.

Scale for Your Crew

Cooking for more than one? Double the recipes for family dinners or meal prep for the week. ReciMe’s meal planner can scale servings and update your grocery list in seconds, so you’re not stuck doing math at the store. For smaller portions, cut recipes in half and store extra ingredients (like canned beans) in airtight containers.

Store Smart, Waste Less

Prep big batches of quinoa, roasted veggies, or grilled chicken on Sunday to use across multiple days. Store in the fridge in clear containers for up to 4 days – label them to avoid the “what’s this?” mystery. Freeze extra portions of dishes like the pulled pork or chickpeas in single-serve bags for quick meals later. ReciMe’s grocery list feature can track what’s already in your pantry, so you don’t overbuy.

Mix It Up for Variety 

If the same lunch three days in a row feels boring, swap in a different high-protein recipe, like a turkey wrap or egg salad. Use ReciMe to organize new recipes into a custom cookbook for the next week. Got leftovers? Turn that salmon into a wrap or toss extra quinoa into a breakfast bowl. It’s all about keeping things flexible and fun.

Wrapping It Up

And that’s a wrap on this 7-day high-protein meal plan – a straightforward way to keep energy up and meals interesting without turning the kitchen into a battlefield. Whether someone’s just starting to focus on protein or looking to shake up their routine, these recipes show how small tweaks like adding beans or yogurt can make a big difference. The real win is in the flexibility; life doesn’t always follow a script, so mix in personal favorites or adjust portions as needed. With tools like ReciMe, importing these ideas and tweaking them becomes second nature, helping folks stay on track and even share their twists with friends. Give it a go this week, see how it feels, and who knows – it might just spark some new cooking habits.

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