7-Day High Protein Meal Plan

Build muscle and stay satisfied with this high-protein weekly meal plan. Each day delivers around 150g of protein from delicious, whole-food recipes — no bland chicken breast required. Perfect for anyone focused on muscle gain, recovery, or simply eating more protein.

Muscle Gain7 Days · 27 Recipes~3h weekly prepEasy

Your 7-Day Plan

Breakfast

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Greek Yogurt Power Bowl

450calCalories: 450 cal
35gProtein: 35 g
50gCarbs: 50 g
12gFat: 12 g

Lunch

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Greek Chicken Bowl

550calCalories: 550 cal
36gProtein: 36 g
50gCarbs: 50 g
20gFat: 20 g

Dinner

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Sheet Pan Chicken and Vegetables

550calCalories: 550 cal
36gProtein: 36 g
30gCarbs: 30 g
28gFat: 28 g

Snack

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Apple Slices with Peanut Butter

250calCalories: 250 cal
7gProtein: 7 g
28gCarbs: 28 g
14gFat: 14 g

Daily Totals

Cal1800/2000

Protein114/150

Carbs158/200

Fat74/65

Daily Targets

2000calCalories: 2000 cal
150gProtein: 150 g
200gCarbs: 200 g
65gFat: 65 g

About This Plan

Duration: 7 days
Unique recipes: 27
Weekly prep: ~3h
Difficulty: easy
Goal: Muscle Gain