Eating enough protein is crucial for muscle growth, fat loss, and overall health. But hitting 150g+ protein daily can be challenging without a solid plan. This 7-day high-protein meal plan makes it easy with simple, delicious recipes and time-saving prep.
In This Guide You’ll Get:
✔️ 7-day meal plan with 150g+ protein daily
✔️ Simple high-protein recipes anyone can make
✔️ Meal prep hacks to save 5+ hours weekly
✔️ Answers to common protein questions
Who Needs This High-Protein Plan?
✅ Fitness enthusiasts building muscle
✅ Those wanting to lose fat while preserving muscle
✅ People struggling to hit protein goals
✅ Meal preppers looking for new ideas
7-Day High-Protein Meal Plan
(All meals contain 30-40g protein each)
Day 1: Protein Powerhouse Day
Breakfast (42g protein):
- 3-egg omelet with cheese + 2 turkey sausage links
- Protein coffee (1 scoop collagen in coffee)
Lunch (38g protein):
- Grilled chicken bowl (6oz chicken, 1 cup quinoa, veggies)
Snack (32g protein):
- Greek yogurt parfait (1 cup yogurt, berries, granola)
Dinner (45g protein):
- Salmon filet (6oz) + roasted Brussels sprouts
- Cottage cheese dessert (1/2 cup)
Total: 157g protein
(Continue with Days 2-7 featuring meals like protein pancakes, steak salads, and shrimp stir-fries)
High-Protein Meal Prep Secrets
1. The 90/30/50 Method
- 90g protein from main meals (30g each)
- 30g protein from snacks
- 30g protein from supplements/shakes
= 150g protein daily
2. Sunday Protein Prep (60 minutes):
- Cook 5 lbs chicken (bake, grill, or slow cook)
- Hard boil 18 eggs
- Make protein oatmeal jars (7 servings)
- Portion Greek yogurt cups
3. Freezer-Friendly Proteins:
- Turkey meatballs
- Shredded chicken
- Breakfast burritos
- Protein muffins
Easy Ways to Hit Protein Goals
Hit 120g Protein/Day:
- Breakfast: 30g (eggs + turkey bacon)
- Lunch: 30g (chicken + quinoa)
- Dinner: 30g (fish + veggies)
- Snacks: 30g (yogurt + nuts)
Hit 150g Protein/Day:
Add:
- Protein shake (25g)
- Cottage cheese snack (15g)
- Extra egg whites (10g)
FAQs: Your Protein Questions Answered
1. How do I meal prep for a week high protein?
- Cook proteins in bulk (chicken, eggs, lean beef)
- Pre-portion snacks (nuts, yogurt, cheese sticks)
- Use freezer meals for variety
2. What is the 90/30/50 method?
A simple formula:
- 90g from meals
- 30g from snacks
- 30g from supplements
= 150g protein
3. How to get 150g of protein a day?
Eat:
- 6oz chicken (50g)
- 1 cup Greek yogurt (20g)
- 3 eggs (18g)
- Protein shake (25g)
- Nuts/seeds (10g)
= ~150g
4. How to hit 120g protein a day?
Try:
- 2 chicken breasts (70g)
- 2 eggs (12g)
- 1 scoop protein (25g)
- 1 cup milk (8g)
= 115g+
High-Protein Grocery List
Proteins:
- Chicken breast (5 lbs)
- Eggs (2 dozen)
- Greek yogurt (32oz)
- Whey protein (1 tub)
Pantry Staples:
- Canned tuna
- Protein bars
- Nut butters
- Lentils
Conclusion: Protein Made Simple
This 7-day high-protein meal plan proves eating enough protein can be easy, delicious, and sustainable. With smart prep and the right foods, you’ll hit your protein goals without stress.
Ready to transform your body? Start this plan today!