A free, 7-day high-protein diet meal plan including breakfast, lunch, and dinner ideas with a weekly shopping list. All recipes include calories and macros for easy planning.
Why High Protein?
High-protein breakfasts provide lasting energy, support focus and memory, and help prevent snacking between meals. Whether it's a breakfast quesadilla, vegan burrito, bagel, or waffles, this plan fuels your day with nutrients to thrive through lunch and beyond.
How It Works
This meal plan is a guide — swap meals, add coffee, fruits, snacks, or dessert as needed. Depending on your goals, aim for at least 1500 calories per day. Adjust based on age, weight, activity level, or dietary needs. Always consult a nutritionist or dietitian for personalized advice.
Those with kidney or liver disease, gout, metabolic disorders, or older adults with reduced kidney function may need to limit protein. Consult your healthcare provider before significantly increasing protein intake.
Wednesday (October 8)
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Total Calories: ~1,158
Thursday (October 9)
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Total Calories: ~1,158
Friday (October 10)
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Total Calories: ~1,158
Saturday (October 11)
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Total Calories: ~1,158
Sunday (October 12)
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Total Calories: ~1,158
Monday (October 13)
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Total Calories: ~1,158
Tuesday (October 14)
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Total Calories: ~1,158
Weekly Shopping List
- Produce: Onions, bell peppers, garlic, jalapeños, vegetables for soup (carrots, celery, etc.)
- Pantry: Kidney beans (cans), tomato sauce, olive oil, oregano, basil, salt, pepper
- Dairy Alternatives: Vegan cheese shreds, vegan parmesan
- Baking: Gluten-free cornmeal, other muffin ingredients
Estimated Cost: $20-30. Scale for your needs.