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High-Protein Meal Plan

A free 7-day high-protein meal prep plan averaging 2,000 calories and 150g+ protein per day. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day plan averages about 2,000 calories and 150g+ protein per day with meal-prep-friendly recipes. Each meal has at least 20g protein per serving. Load the week into Meal Planner, scale servings for your household, and shop from one list.

Avg calories
2,000.0 / day
Meals planned
28
Grocery lines
152
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — every recipe is high protein (20g+ per serving).

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

2,000.0 cal/day

14,000.0 cal weekly

Protein

189.4 g/day

1,325.5 g weekly

Carbs

72.4 g/day

507.0 g weekly

Fat

98.4 g/day

688.7 g weekly

NutrientDaily avgWeekly total
Calories2,000.0 cal14,000.0 cal
Protein189.4 g1,325.5 g
Carbs72.4 g507.0 g
Fat98.4 g688.7 g

Grocery list

152 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • broccoli rabe10 oz
  • carrot1 whole
  • carrots2 whole
  • dried onion flakes2 3/8 tsp
  • fresh garlic1 tbsp
  • fresh ginger2 1/3 tbsp
  • fresh lemon juice0.19 cup
  • fresh mushrooms12.8 tbsp
  • fresh parsley4 tbsp
  • frozen chopped spinach2 whole
  • garlic21 clove
  • garlic cloves7 cup
  • garlic powder2.83 tsp
  • gingerroot2 tbsp
  • green bell peppers2 whole
  • green leaf lettuce8 tbsp
  • green tomatoes2 can
  • ground ginger1/2 tsp
  • hot pepper sauce4 tbsp
  • lemon8 cup
  • lemon juice0.08 cup
  • lemon wedge1 whole
  • lemons1 whole
  • lime juice1/4 cup
  • mcintosh apple1 whole
  • onion8 whole
  • onion juice0 cup
  • potatoes2 whole
  • purple cabbage4 tbsp
  • red pepper2 1/2 tsp
  • red pepper flakes, crushed2.45 tbsp
  • simply potatoes mashed sweet potatoes1 whole
  • spring onion1 stalk
  • sweet green pepper4 tbsp
  • tomato sauce1 1/4 cup
  • tomatoes2 can
  • tomatoes and green chilies2 can
  • zucchini2 whole

Meat & Seafood

  • andouille sausages1 whole
  • bacon5 slice
  • boneless chicken breast3 3/4 lb
  • broiler-fryer chickens2 3/4 lb
  • center-cut pork chops4 whole
  • chicken legs2 3/4 lb
  • chicken liver4 lb
  • chicken wings2 1/2 lb
  • cooked chicken1 lb
  • fat-free low-sodium chicken broth2 1/2 cup
  • fish fillets2 lb
  • ground turkey1 lb
  • ground turkey breast1 lb
  • lean ground beef2 3/4 lb
  • medium raw shrimp3/4 lb
  • pork fillets2 fillet
  • pork loin chops4 whole
  • pork shoulder1 whole
  • salmon fillets8 fillet
  • turkey breast tenderloins2 lb
  • whole salmon3 1/4 lb

Dairy & Eggs

  • butter4 stick
  • cheese14 oz
  • colby-monterey jack cheese7 oz
  • egg2 whole
  • hard-boiled egg4 whole
  • milk3 cup
  • monterey jack cheese3 oz
  • parmesan cheese1 oz
  • processed cheese1 oz
  • provolone cheese3 oz
  • sour cream3/8 cup
  • velveeta cheese1 oz

Bakery

  • dry breadcrumbs4 tbsp
  • flour tortillas0.2 tsp
  • italian roll2 whole
  • italian seasoned breadcrumbs4 tbsp

Pantry

  • aluminum foil1 whole
  • bean sprouts8 tbsp
  • black beans1 can
  • brown sugar8 3/4 tbsp
  • cider vinegar4.57 tbsp
  • extra virgin olive oil0.44 tbsp
  • flour5 3/4 tbsp
  • hoisin sauce2 tbsp
  • honey2 cup
  • liquid honey8 tbsp
  • low sodium soy sauce8 tbsp
  • oil9 1/8 tbsp
  • olive oil8 1/4 tbsp
  • pecans8 tbsp
  • reynolds wrap foil0.17 tsp
  • seasoned rice vinegar0.44 tbsp
  • soy sauce10 3/4 tbsp
  • soya sauce2 tbsp
  • toasted sesame oil1/8 tbsp
  • tuna packed in oil1 1/2 cup
  • vegetable oil1 1/4 cup
  • worcestershire sauce6 1/4 tbsp

Frozen

  • frozen corn5 1/3 tbsp

Spices

  • cajun seasoning2 tbsp
  • cayenne pepper1/2 tsp
  • chili pepper1 tsp
  • chili powder6 2/3 tbsp
  • chili sauce2/3 tsp
  • chinese five spice powder1/2 tsp
  • cracked black pepper1/4 tsp
  • cumin3/4 tsp
  • dried italian herb seasoning2 tsp
  • green chili peppers1 whole
  • paprika2 3/4 tsp
  • poultry seasoning1 1/2 tsp
  • salt2 3/8 tbsp
  • salt & fresh ground pepper1 tsp
  • salt & freshly ground black pepper0.44 tsp
  • salt & pepper1 tsp
  • seasoning salt1 3/4 tsp

Other

  • asian-style dressing5 1/3 tbsp
  • black sesame seeds1 1/3 tsp
  • celery3 stalk
  • curry powder1 tsp
  • dijon mustard8 1/3 tbsp
  • dill weed1/4 tsp
  • dry mustard1/8 tbsp
  • dry red wine1/8 cup
  • eye of round roast4 lb
  • fresh coriander1 tbsp
  • fresh dill1 whole
  • fresh mint leaves1 leaf
  • fresh orange juice1/2 cup
  • fresh rosemary1.43 tbsp
  • green onion6 whole
  • haddock2 1/2 lb
  • ketchup2 tbsp
  • light corn syrup3.2 tbsp
  • mahi mahi fillets4 fillet
  • mayonnaise1 1/4 cup
  • nutmeg1/4 tsp
  • oranges2 whole
  • prepared yellow mustard7 1/4 tbsp
  • pure maple syrup5 1/3 tbsp
  • red chile1 whole
  • red food coloring2 tsp
  • salsa10 oz
  • shallot1 whole
  • shaoxing wine1/8 cup
  • sherry wine1/4 cup
  • snap peas8 tbsp
  • tilapia fillets3 fillet
  • water1.07 cup
  • white sesame seeds2/3 tsp
  • white wine2 cup
  • wonton wrapper1 whole
  • wonton wrappers16 whole

Who this plan is for

Active adults and lifters who want a protein-forward week without planning from scratch. Adjust servings, swap meals, and export a PDF when you want a paper copy on the fridge. For a related option, see our 30-minute meal plan.