7-Day High-Protein Diet Meal Plan (Free Menu, Macros, and Shopping List)

Fuel your week with a balanced, high-protein meal plan that’s fresh, flexible, and easy to prep. This 7-day menu highlights late-summer produce (zucchini, tomatoes, corn, peppers) with simple recipes you can batch-cook in under two hours. Each meal includes estimated macros and WW Points (estimate) to make tracking effortless.

Target: 1,600–1,800 calories/day (adjust notes included), 110–150g protein/day.

Disclaimer: Nutrition and WW Points are estimates. For exact WW Points, enter ingredients and servings in your WW app. Consult a healthcare professional for personalized nutrition advice.

Why This Meal Plan Works

High protein = better satiety: Protein helps curb cravings, supports lean muscle, and keeps you full between meals.
Meal-prep friendly: Batch-cook proteins and grains once; mix-and-match all week.
Seasonal produce: Fresh flavors from zucchini, tomatoes, corn, and herbs brighten every plate.
Flexible for goals: Easy swaps for lower carb, dairy-free, vegetarian, or higher-calorie needs.

Ingredients (Shopping List for 1 Person, 7 Days)

Scale up for family size. Quantities are approximate and assume pantry basics on hand.

Protein

Chicken breast, boneless skinless – 2 lb (32 oz)
Chicken thighs, boneless skinless – 1 lb
Raw shrimp, peeled/deveined – 1 lb
Salmon fillet – 6 oz
Lean ground turkey (93%) – 0.5 lb (8 oz)
Lean ground beef (90%) – 0.5 lb (8 oz)
Firm tofu – 14 oz
Tuna (5 oz can in water) – 1 can
Sardines (3.75 oz can, water) – 1 can
Eggs – 1 dozen
0% Greek yogurt – 32 oz tub
Low-fat cottage cheese – 24 oz
Protein powder (whey or plant) – 8–10 servings

Grains & Legumes

Old-fashioned oats – 2 cups
Brown rice (dry) – 1 cup
Quinoa (dry) – 1 cup
Red lentil pasta (dry) – 8 oz
Whole-wheat tortillas – 4
Whole-wheat pitas – 2
Whole-grain bread – 1 small loaf
Chickpeas – 2 cans (15 oz each)
Black beans – 1 can (15 oz)
Cannellini beans – 1 can (15 oz)
Edamame, frozen (in pods) – 12 oz bag

Produce

Zucchini – 4 medium
Bell peppers – 4 (mixed colors)
Broccoli florets – 4 cups
Cauliflower – 1 large head (or 4 cups florets)
Baby spinach – 8 cups
Romaine or salad mix – 1 large head/bag
Arugula – 4 cups
Cherry tomatoes – 2 pints
Cucumber – 2
Sweet corn – 2 ears (or 1.5 cups frozen)
Red onion – 1 large
Avocados – 2
Lemons – 3; Limes – 3
Garlic – 1 bulb
Bananas – 3
Berries (fresh or frozen) – 4 cups
Apples – 3
Pineapple chunks – 2 cups (fresh or canned in juice)

Dairy & Condiments

Light feta – 4 oz
Parmesan – small wedge or grated
Tzatziki – 1 small container (or DIY)
Light mayo or plain yogurt – 1 small container
Marinara (lower sugar/sodium) – 1 jar
Salsa – 1 jar
BBQ sauce (light) – small bottle
Pesto – small jar
Tahini – small jar
Soy sauce or tamari (reduced sodium)
Dijon mustard

Pantry & Seasonings

Olive oil, sesame oil
Chia seeds, almond butter, granola (high-protein if available)
Dark chocolate squares
Spices: chili powder, paprika, cumin, garlic powder, onion powder, Italian seasoning, oregano, turmeric, black pepper, kosher salt

Steps (Meal Prep + 7-Day Menu)

90-Minute Weekly Prep

Cook grains: Brown rice (2 cups cooked) and quinoa (3 cups cooked). Cool and refrigerate.
Batch protein: Grill or roast chicken breasts (salt, pepper, garlic powder) to 165°F; cool and slice. Pan-brown turkey with marinara for quick meat sauce. Hard-boil 6 eggs.
Chop produce: Slice peppers, cucumbers, red onion; halve tomatoes; spiralize 2 zucchini; break cauliflower/broccoli into florets.
Roast veggies: Toss 2 trays of broccoli/cauliflower with 1–2 tbsp olive oil, salt, pepper; roast at 425°F for 18–22 minutes.
Mix sauces: Lemon vinaigrette (lemon, Dijon, pinch salt, 2 tsp olive oil). Tahini-yogurt (2 tbsp yogurt + 1 tbsp tahini + lemon + water).
Assemble quick-grab items: Overnight oats jars; portion yogurt/cottage cheese; wash greens.
Store: Use airtight meal-prep containers; label with day/meal.

Day 1 (Mon)

Breakfast – Greek Yogurt Power Parfait: 1 cup 0% Greek yogurt, 1/2 cup berries, 1 tbsp chia, 2 tbsp granola. Macros: 320 kcal, P 32g, C 38g, F 6g. WW Points (est.): 8.
Lunch – Grilled Chicken Chickpea Chopped Salad: 4 oz chicken, 1/2 cup chickpeas, cucumbers, tomatoes, peppers, lemon + 1 tbsp olive oil. Macros: 450 kcal, P 38g, C 36g, F 18g. Points: 9.
Dinner – Shrimp Zucchini Pesto “Pasta”: Sauté 6 oz shrimp; toss with 2 spiralized zucchini and 2 tbsp pesto. Add 1/2 cup cooked quinoa if needed. Macros: 420–530 kcal, P 40g, C 12–32g, F 24g. Points: 10–13.
Snack: Apple + 1 tbsp peanut butter. 190 kcal, P 4g. Points: 5.

Day 2 (Tue)

Breakfast – Egg White Veggie Omelet + Cottage Cheese: 1 cup egg whites, spinach, tomatoes; 1/2 cup cottage cheese; 1 slice whole-grain toast. Macros: 360 kcal, P 45g, C 28g, F 7g. Points: 6.
Lunch – Turkey Taco Bowl: 4 oz 93% turkey, 1/2 cup black beans, 1/2 cup brown rice, salsa, lettuce, 1 oz cheddar, 1 tsp olive oil. Macros: 560 kcal, P 42g, C 58g, F 17g. Points: 12.
Dinner – Salmon with Corn–Tomato–Avocado Salad: 5 oz salmon seared/air-fried; salad with 1/2 cup corn, tomatoes, 1/2 small avocado, lime, 1 tsp olive oil. Macros: 520 kcal, P 38g, C 22g, F 30g. Points: 12.
Snack: 2 hard-boiled eggs. 140 kcal, P 12g. Points: 2.

Day 3 (Wed)

Breakfast – Protein Overnight Oats: 1/2 cup oats, 1 scoop protein, 1/2 cup unsweetened milk, 1/4 banana, cinnamon. Macros: 380 kcal, P 30g, C 44g, F 7g. Points: 7.
Lunch – Tuna White Bean Arugula Salad: 5 oz tuna, 1/2 cup cannellini, arugula, red onion, capers, lemon + 1 tbsp olive oil. Macros: 420 kcal, P 40g, C 26g, F 16g. Points: 9.
Dinner – Chicken Stir-Fry: 5 oz chicken, 2 cups broccoli/peppers, 1/2 cup cooked rice, 1 tbsp light soy, 1 tsp sesame oil. Macros: 480 kcal, P 42g, C 46g, F 12g. Points: 10.
Snack: Edamame (1 cup in pods). 190 kcal, P 17g. Points: 3.

Day 4 (Thu)

Breakfast – Cottage Cheese Protein Pancakes: Blend 1/2 cup cottage cheese + 2 eggs + 1/3 cup oats; cook; top with 1/2 cup berries + 1 tsp maple. Macros: 420 kcal, P 33g, C 42g, F 14g. Points: 9.
Lunch – Greek Chicken Pita: 4 oz chicken, whole-wheat pita, cucumbers/tomatoes, 2 tbsp tzatziki, 1 oz feta. Macros: 520 kcal, P 42g, C 54g, F 16g. Points: 12.
Dinner – Lentil Pasta with Turkey Meat Sauce: 2 oz dry lentil pasta, 4 oz turkey in 3/4 cup marinara; 1 tbsp Parmesan. Macros: 560 kcal, P 52g, C 48g, F 16g. Points: 12.
Snack: 3/4 cup Greek yogurt + cinnamon. 100 kcal, P 17g. Points: 1.

Day 5 (Fri)

Breakfast – Smoked Salmon Avocado Toast + Egg: 1 slice whole-grain, 1/4 avocado, 2 oz salmon, 1 poached egg. Macros: 420 kcal, P 29g, C 28g, F 22g. Points: 10.
Lunch – BBQ Chicken Salad Bowl: 4 oz chicken, romaine, 1/3 cup corn, 1/3 cup black beans, tomatoes, 1 tbsp light ranch, 1 tbsp BBQ sauce. Macros: 450 kcal, P 38g, C 36g, F 14g. Points: 9.
Dinner – Sheet-Pan Chili-Lime Shrimp & Veggies: 6 oz shrimp + broccoli/zucchini/peppers, 1 tsp olive oil, chili-lime spice; 3/4 cup cooked quinoa. Macros: 520 kcal, P 43g, C 54g, F 11g. Points: 10.
Snack: Protein shake (water). 120 kcal, P 25g. Points: 2.

Day 6 (Sat)

Breakfast – Tofu Scramble Wrap: 6 oz tofu crumbled with turmeric, peppers, spinach in whole-wheat tortilla. Macros: 420 kcal, P 33g, C 42g, F 12g. Points: 8.
Lunch – Sardine “Niçoise” Salad: 1 can sardines, 3/4 cup baby potatoes, green beans, 1 egg, 6 olives, 1 tsp olive oil + Dijon. Macros: 520 kcal, P 34g, C 42g, F 22g. Points: 11.
Dinner – Air Fryer Chicken Thighs + Roasted Cauliflower, Tahini-Yogurt: 5 oz thighs, 2 cups cauliflower, 1 tsp olive oil, 1 tbsp tahini + 2 tbsp yogurt. Macros: 540 kcal, P 45g, C 16g, F 28g. Points: 12.
Snack: 1/2 cup cottage cheese + 1/2 cup pineapple. 180 kcal, P 16g. Points: 3.

Day 7 (Sun)

Breakfast – Berry Almond Protein Smoothie: 1 cup unsweetened milk, 1 scoop protein, 1 cup berries, 1 tbsp almond butter, ice. Macros: 360 kcal, P 30g, C 30g, F 13g. Points: 7.
Lunch – Chickpea “Tuna-Less” Salad Sandwich: 3/4 cup mashed chickpeas, celery, pickles, 2 tbsp light mayo/yogurt, 2 slices whole-grain. Macros: 500 kcal, P 22g, C 64g, F 14g. Points: 11.
Dinner – Beef & Veggie Skillet with Cauli Rice: 5 oz 90% beef, peppers/onions/mushrooms, 2 cups cauliflower rice, 1 tsp olive oil, taco spices. Macros: 520 kcal, P 45g, C 22g, F 22g. Points: 10.
Snack: Dark chocolate (1 oz). 170 kcal, P 2g. Points: 9.

Pro Tips for Success

Salt smartly: Season proteins and veggies at each step; finish with citrus and herbs to keep sodium moderate.
Hit protein early: Aim for 25–40g at breakfast to curb snacking later.
Cook once, flavor twice: Neutral-seasoned proteins adapt to multiple cuisines with quick sauces.
Hydrate: 2–3 L/day supports satiety and performance.
Adjust carbs around workouts: Add 1/2–1 cup extra rice, quinoa, or fruit on intense training days.

Common Mistakes to Avoid

Skipping meal prep, then grabbing low-protein convenience foods.
Relying only on shakes; prioritize whole-food protein first.
Overcooking lean meats—use an instant-read thermometer.
Not tracking oils and dressings, which add quick calories/points.
Too little fiber—include beans, berries, greens, and whole grains daily.

Helpful Tools

Digital food scale and measuring set
Meal-prep containers (microwave- and dishwasher-safe)
Sheet pans and nonstick skillet or wok
Air fryer or oven
Instant-read thermometer
Blender and spiralizer (or buy pre-spiralized zucchini)

Variations & Swaps

Vegetarian: Swap chicken/turkey/beef for tofu, tempeh, seitan, or extra beans/lentils. Use lentil/chickpea pasta often.
Dairy-free: Use coconut or almond yogurt, dairy-free protein powder, and skip feta/tzatziki (try hummus or tahini-lemon).
Gluten-free: Choose GF bread/tortillas, tamari instead of soy sauce.
Lower carb: Halve grains, double nonstarchy veggies, add olive oil or avocado for satiety.
Higher calories: Add 1–2 snacks (nuts, extra grains, smoothies) or increase oils by 1–2 tsp per meal.

FAQ

How much protein should I eat per day?

Most active adults do well with 0.7–1.0 grams of protein per pound of goal body weight (1.6–2.2 g/kg). This plan targets about 110–150 grams per day. Adjust portions and snacks based on your size, training, and hunger cues. Always consult your healthcare provider for personalized targets.

Can I follow this high-protein plan if I’m vegetarian?

Yes. Replace meats and seafood with tofu, tempeh, seitan, edamame, lentils, beans, and high-protein dairy or plant yogurts. Choose legume-based pastas, add hemp or chia to breakfasts, and use protein powder as needed to reach 25–40 grams of protein per meal.

How do I adjust calories for weight loss or maintenance?

For weight loss, start around 10–12 calories per pound of goal weight; for maintenance, 12–15. Scale carbs/oils and snack frequency. Add or remove 200–300 calories per day, then reassess weekly based on hunger, energy, and progress. Maintain protein at 0.7–1.0 g per pound of goal weight.

Are WW Points included and accurate?

WW Points listed here are good-faith estimates. Because WW formulas and zero-point foods vary by plan and updates, always enter ingredients and serving sizes into your WW app for precise values. Use these estimates for planning only, then verify before logging.

Can I meal prep everything in advance?

Batch-cook grains, chicken, turkey sauce, and roasted veggies for 3–4 days. Prep sauces and chopped produce. Seafood and zucchini noodles are best cooked day-of (10–12 minutes total). Keep dressings separate to prevent sogginess and reheat proteins gently to avoid drying out.

What if I don’t tolerate dairy?

Use lactose-free or plant-based yogurt, cottage cheese alternatives, and dairy-free protein powders. Replace feta and tzatziki with olives, extra vegetables, and tahini-lemon sauce. Nutrition stays comparable if you keep portions and protein content similar.

I’m short on time—what are the fastest meals here?

Top picks: Greek yogurt parfait (3 minutes), protein smoothie (3 minutes), tuna or chickpea salad sandwich (8 minutes), sheet-pan shrimp (15 minutes), and chicken stir-fry (15 minutes). Keep pre-cooked grains and chopped veggies ready to turn 30-minute dinners into 10-minute meals.

Conclusion

This 7-day high-protein plan streamlines your week with smart prep, vibrant seasonal produce, and satisfying protein at every meal. Use the shopping list, follow the prep roadmap, and mix swaps to fit your taste and goals. Save this plan, repeat next month, and keep building momentum.

7-Day High-Protein Diet Meal Plan: Free Menu & Shopping List