7-day fitness
7-Day High Protein Meal Plan for Muscle Building
This comprehensive 7-day meal plan is designed for fitness enthusiasts looking to maximize protein intake while maintaining balanced nutrition. With 120g+ protein per day, this plan supports muscle growth, recovery, and satiety. Each meal is carefully selected to provide high-quality protein sources including chicken, salmon, eggs, and lean beef.
Daily Averages
1752
Calories
123g
Protein
73g
Carbs
108g
Fat
Target: 1750 kcal
, 125g protein
📅 7-day Schedule
Day 1: Monday
2225 kcal
163g protein
🌅 Breakfast
Eggs Benedict - Ready in 20 Minutes
453 kcal • 17g protein
☀️ Lunch
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
🌙 Dinner
Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
🍎 Snack
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Day 2: Tuesday
1753 kcal
111g protein
🌅 Breakfast
Easy High Protein Breakfast burrito - Ready in 20 Minutes
366 kcal • 16g protein
☀️ Lunch
Easy High Protein Chicken Stir Fry Recipe
523 kcal • 26g protein
🌙 Dinner
Easy High Protein Beef & Broccoli
609 kcal • 40g protein
🍎 Snack
Easy High Protein Greek Turkey Burgers - Under 300 Calories
255 kcal • 29g protein
Day 3: Wednesday
1470 kcal
95g protein
🌅 Breakfast
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
☀️ Lunch
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
🌙 Dinner
Easy High Protein Honey Garlic Butter Salmon In Foil
314 kcal • 29g protein
🍎 Snack
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Day 4: Thursday
1489 kcal
131g protein
🌅 Breakfast
Easy High Protein Air Fryer Chicken Breast - Under 300 Calories
208 kcal • 39g protein
☀️ Lunch
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
🌙 Dinner
Easy High Protein Beef Stroganoff
586 kcal • 37g protein
🍎 Snack
Easy High Protein Cajun Baked Salmon Bites - Quick & Easy
335 kcal • 36g protein
Day 5: Friday
2120 kcal
127g protein
🌅 Breakfast
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
☀️ Lunch
High Protein Kung Pao Chicken - Ready in 20 Minutes
555 kcal • 28g protein
🌙 Dinner
Easy High Protein One Pot Creamy Cajun Chicken Pasta
483 kcal • 35g protein
🍎 Snack
Easy High Protein Tuna Salad Sandwich - Ready in 20 Minutes
402 kcal • 33g protein
Day 6: Saturday
1599 kcal
125g protein
🌅 Breakfast
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
☀️ Lunch
Easy High Protein Creamy Garlic Prawns (Shrimp)
490 kcal • 32g protein
🌙 Dinner
High Protein Roast Chicken
505 kcal • 45g protein
🍎 Snack
Easy High Protein Air fryer salmon - Ready in 20 Minutes
264 kcal • 27g protein
Day 7: Sunday
1608 kcal
110g protein
🌅 Breakfast
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
☀️ Lunch
Easy High Protein Chicken Fried Rice - Ready in 20 Minutes
441 kcal • 21g protein
🌙 Dinner
High Protein World's Best Lasagna - Under 500 Calories
448 kcal • 30g protein
🍎 Snack
Easy High Protein Mediterranean Turkey Burgers
324 kcal • 34g protein
👤 Who Is This Plan For?
This meal plan is perfect for gym enthusiasts, bodybuilders, athletes, or anyone looking to increase their protein intake for muscle building or weight loss while maintaining muscle mass.
✅ Benefits
- ✓ Supports muscle growth and recovery
- ✓ Keeps you full and satisfied throughout the day
- ✓ Balanced macros for optimal performance
- ✓ Variety of protein sources for complete amino acid profile
- ✓ Easy to meal prep on weekends
💡 Meal Prep Tips
1
Prep your proteins on Sunday for the entire week
2
Keep hard-boiled eggs ready for quick snacks
3
Marinate chicken overnight for better flavor
4
Freeze individual portions for easy grab-and-go meals
5
Drink plenty of water to support protein metabolism
🛒 Shopping List
332 ingredients needed for this 7-day plan
+302 more ingredients...
📖 All Recipes in This Plan (28)
Eggs Benedict - Ready in 20 Minutes
453 kcal • 17g protein
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
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Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Easy High Protein Breakfast burrito - Ready in 20 Minutes
366 kcal • 16g protein
Easy High Protein Chicken Stir Fry Recipe
523 kcal • 26g protein
Easy High Protein Beef & Broccoli
609 kcal • 40g protein
Easy High Protein Greek Turkey Burgers - Under 300 Calories
255 kcal • 29g protein
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
Easy High Protein Honey Garlic Butter Salmon In Foil
314 kcal • 29g protein
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Easy High Protein Air Fryer Chicken Breast - Under 300 Calories
208 kcal • 39g protein
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
Easy High Protein Beef Stroganoff
586 kcal • 37g protein
Easy High Protein Cajun Baked Salmon Bites - Quick & Easy
335 kcal • 36g protein
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
High Protein Kung Pao Chicken - Ready in 20 Minutes
555 kcal • 28g protein
Easy High Protein One Pot Creamy Cajun Chicken Pasta
483 kcal • 35g protein
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Easy High Protein Tuna Salad Sandwich - Ready in 20 Minutes
402 kcal • 33g protein
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
Easy High Protein Creamy Garlic Prawns (Shrimp)
490 kcal • 32g protein
High Protein Roast Chicken
505 kcal • 45g protein
Easy High Protein Air fryer salmon - Ready in 20 Minutes
264 kcal • 27g protein
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
Easy High Protein Chicken Fried Rice - Ready in 20 Minutes
441 kcal • 21g protein
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High Protein World's Best Lasagna - Under 500 Calories
448 kcal • 30g protein
Easy High Protein Mediterranean Turkey Burgers
324 kcal • 34g protein
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