Are you looking to build muscle, lose weight with the right nutrients? Here’s a 7 day high protein diet plan to boost muscle and fuel your body with nutrient-dense meals.
A high-protein diet can help you achieve your health goals by promoting muscle growth, supporting fat loss, and keeping you feeling full and satisfied throughout the day.
Whether you’re an athlete, trying to shed a few pounds, or just want to eat healthier, a high-protein diet plan can be incredibly beneficial.
Table of Contents
In this guide, we’ll explore a high-protein diet plan, the benefits of protein, and some meal ideas to help you get started. Plus, we’ll provide a 7-day high-protein meal plan to keep you on track.
What is a High Protein Diet?
Generally, a high-protein diet can include around 20-30% of your daily calories from protein, which is higher than the average person’s intake.
Protein-rich foods include:
- Animal-Based Proteins: Chicken, turkey, beef, pork, fish, eggs, and dairy products.
- Plant-Based Proteins: Legumes (lentils, beans), tofu, tempeh, quinoa, edamame, nuts, and seeds.
Benefits of a High-Protein Diet
- Muscle Building and Maintenance: Protein is essential for muscle growth. If you’re trying to build muscle or simply maintain it, increasing protein intake will provide the necessary building blocks (amino acids).
- Weight Loss: A high-protein diet can help with weight loss because it keeps you fuller for longer, reducing the likelihood of snacking and overeating.
- Improved Metabolism: Protein has a higher thermic effect than fats or carbohydrates, meaning your body burns more calories digesting and metabolizing protein.
- Hormone Regulation: Protein is important for the production of hormones that regulate your appetite, metabolism, and blood sugar levels.
- Bone Health: Adequate protein intake is essential for maintaining strong bones and preventing bone loss, especially as you age.
High Protein Diet Plan: 7 Day Meal Plan
This 7 day high-protein diet plan offers a variety of nutrient-dense, protein-packed meals that are easy to prepare and will keep you satisfied throughout the day.
The plan includes a balance of both animal and plant-based proteins so you can choose based on your dietary preferences.
Day 1: Energize Your Day with Protein
- Breakfast: Scrambled eggs with spinach and feta cheese. (20g protein)
- Snack: Greek yogurt with chia seeds and almonds. (15g protein)
- Lunch: Grilled chicken breast with quinoa and steamed broccoli. (35g protein)
- Snack: Protein smoothie (whey protein powder, almond milk, banana, and peanut butter). (25g protein)
- Dinner: Baked salmon with roasted sweet potatoes and green beans. (30g protein)
Day 2: Power Up with Lean Protein
- Breakfast: Cottage cheese with mixed berries and flaxseeds. (20g protein)
- Snack: Hard-boiled eggs with a handful of cherry tomatoes. (12g protein)
- Lunch: Turkey and avocado lettuce wraps with a side of raw carrots. (30g protein)
- Snack: Protein bar (low sugar, high protein). (20g protein)
- Dinner: Grilled steak with a side of roasted Brussels sprouts and quinoa. (40g protein)
Day 3: Plant-Based Protein Boost
- Breakfast: Tofu scramble with mushrooms, peppers, and onions. (25g protein)
- Snack: Edamame beans sprinkled with sea salt. (18g protein)
- Lunch: Lentil soup with a side of mixed greens salad. (30g protein)
- Snack: Almonds and pumpkin seeds. (12g protein)
- Dinner: Chickpea curry with spinach and brown rice. (35g protein)
Day 4: Protein-Packed and Satisfying
- Breakfast: Smoothie bowl with protein powder, almond butter, banana, and spinach. (25g protein)
- Snack: Beef jerky (low-sodium). (20g protein)
- Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing. (40g protein)
- Snack: Hummus with cucumber and carrot sticks. (10g protein)
- Dinner: Baked cod with quinoa and steamed asparagus. (30g protein)
Day 5: Full of Flavor and Protein
- Breakfast: Omelette with egg whites, mushrooms, onions, and cheddar cheese. (25g protein)
- Snack: Protein shake with almond milk and chia seeds. (20g protein)
- Lunch: Tuna salad with mixed greens, olives, and a balsamic vinaigrette. (35g protein)
- Snack: Greek yogurt with a tablespoon of hemp seeds. (15g protein)
- Dinner: Grilled shrimp with roasted zucchini and couscous. (30g protein)
Day 6: Delicious and Filling
- Breakfast: Greek yogurt with walnuts, flaxseeds, and a drizzle of honey. (20g protein)
- Snack: Cottage cheese with sliced cucumber. (15g protein)
- Lunch: Turkey burger with a side of roasted sweet potatoes and green beans. (40g protein)
- Snack: Protein smoothie with banana, almond milk, and chia seeds. (25g protein)
- Dinner: Grilled lamb chops with roasted Brussels sprouts and quinoa. (35g protein)
Day 7: A Day of Lean Protein Delights
- Breakfast: Scrambled eggs with avocado and salsa. (20g protein)
- Snack: Hard-boiled eggs with a few raw almonds. (15g protein)
- Lunch: Grilled chicken Caesar salad with romaine lettuce, parmesan, and homemade dressing. (35g protein)
- Snack: Protein bar with a cup of green tea. (20g protein)
- Dinner: Baked turkey meatballs with spaghetti squash and marinara sauce. (30g protein)
Final Thoughts
A high-protein diet can be an excellent way to fuel your body, support muscle growth, and even promote weight loss. By including a variety of protein-rich foods in your diet—whether from animal sources, plant-based foods, or both—you can achieve your health goals and maintain a balanced, nourishing eating plan.
