Weekly high-protein meal plan
Seven complete days, one grocery list, every day at 120g+ protein. Here is exactly what a week looks like.
A weekly high-protein meal plan should give you seven complete days of menus and a single grocery list, so you shop once and cook the week. In this plan, every one of the seven days lands at 120g of protein or more (a real Week 1 runs from about 140g to 172.5g of protein per day, at roughly 1,600 to 1,822 calories), and one consolidated grocery list, organized by aisle, covers the whole week.
What one week actually looks like
A weekly plan is only useful if every day is real and the numbers hold. Here is Week 1 of the plan, day by day, with the actual protein and calorie totals. Every day clears 120g of protein, and the week averages well above it.
| Day | Protein | kcal |
|---|---|---|
| Day 1 | 169.0 g | 1,766 |
| Day 2 | 140.0 g | 1,822 |
| Day 3 | 172.5 g | 1,778 |
| Day 4 | 143.5 g | 1,614 |
| Day 5 | 149.0 g | 1,812 |
| Day 6 | 145.8 g | 1,636 |
| Day 7 | 143.5 g | 1,607 |
Real Week 1 day totals from the plan, verbatim. Macros are computed from USDA FoodData Central references and rounded.
A full day, meal by meal
Each of those days breaks down into breakfast, lunch, dinner, and a protein-anchored snack, with the macros on every meal. Here is Day 1 in full.
| Meal | What is on the plate | Protein | kcal |
|---|---|---|---|
| Breakfast | Greek Yogurt Power Bowl (nonfat Greek yogurt, granola, berries, peanut butter) | 33.5 g | 441 |
| Lunch | Chicken and Quinoa Power Bowl (5 oz chicken breast, quinoa, vegetables, olive oil) | 51.5 g | 496 |
| Dinner | Baked Salmon, Edamame and Rice | 52 g | 587 |
| Snack | Whey Protein Shake (1 scoop, 2% milk) | 32 g | 242 |
| Day total | 169 g | 1,766 |
This is Day 1 of the plan, exactly as printed. Macros are calculated from USDA FoodData Central reference values for each listed serving (cooked weights for meat and seafood) and rounded. Treat them as close estimates; brands and preparation vary.
One grocery list for the whole week
The point of a weekly plan is shopping once. Each week comes with one consolidated grocery list built from that week's exact menus and organized into six aisle sections (Meat and Seafood, Plant Protein, Dairy and Eggs, Grains and Starch, Produce, Pantry and Supplements), so you move through the store once. Fresh produce and seafood are flagged to buy mid-week for the back half.
Run one week, or all four
This is one of four weeks. The full plan is 28 days (four weekly menus with four matching grocery lists), plus budget, no-cook, dairy-free, and vegetarian swap tables and a 47-food protein reference. Run a single week on repeat if you like the routine, or rotate all four for variety without ever dropping below 120g of protein a day.
Common questions
What is in a one-week high-protein meal plan?
Do I get a grocery list for the week?
Can I just repeat one week?
How many calories is a week of this?
Keep going
These guides build on each other, and all of them come from the same done-for-you plan.
High-protein meal prep for beginners
The five things a beginner actually needs to start.
Read it →High-protein grocery list
What to actually buy for a week of 120g+ days.
Read it →High-protein meal plan PDF
What a good printable one includes, and ours.
Read it →Printable high-protein meal plan
28 days, print-ready in US Letter and A4.
Read it →1,200-calorie high-protein plan
Scale the plan down while keeping protein high.
Read it →See 3 full days free
A 4-page sample: three complete daily menus with real macros and a mini grocery list.
Open the free sample →Stop rebuilding the same high-protein day every morning.
Everything above is drawn from The 28-Day High-Protein Meal Plan: 28 done-for-you daily menus that each land at 120g or more of protein (about 145g on average), full macros printed on every meal, 4 weekly grocery lists already organized by aisle, and budget, no-cook, dairy-free, and vegetarian swap tables. Every macro was calculated from USDA food data and independently accuracy-checked before it went on sale. One-time $9.99, instant printable PDF (US Letter and A4), yours to keep.
Not sure yet? The free 3-day sample is three complete daily menus with real macros and a mini grocery list, no card needed.