High-Protein Meals: 7-Day High Protein Meal Plan (120 g+ a Day)

A high-protein diet helps you feel full, supports muscle when you exercise and makes weight loss easier to stick to. This plan hits roughly 120–140 g of protein and about 1,900 kcal per day without protein shakes.

Protein needs vary. If you have kidney disease or another medical condition, check with your doctor before increasing protein.

The formula

Aim for 30–40 g of protein per meal plus one high-protein snack. That alone gets most people past 120 g.

7-day plan

Day	Breakfast	Lunch	Dinner	Snack
Mon	Protein pancakes	Chicken salad wrap	Chicken stir-fry with rice	Greek yogurt
Tue	Egg muffins ×2	Stir-fry leftovers	Baked salmon and potatoes	Cottage cheese and fruit
Wed	Overnight oats with protein	Salmon rice bowl	Taco bowls	2 boiled eggs
Thu	Egg muffins ×2	Taco bowl leftovers	Garlic butter shrimp with pasta	Greek yogurt
Fri	Protein pancakes	Chicken salad sandwich	Sheet pan chicken	Protein bar or nuts
Sat	Shakshuka	Tuna pasta	Lean steak, salad and potatoes	Cottage cheese
Sun	Frittata	Sheet pan chicken leftovers	Chicken and rice	Greek yogurt

High-protein swaps

• Regular yogurt → Greek yogurt (about twice the protein)
• Mayo-based salads → Greek yogurt dressings
• White pasta → lentil or chickpea pasta
• Sugary cereal → eggs or overnight oats with yogurt

Build your own plan in 30 seconds

Type “1,800 kcal, high protein, no pork” into RecipeMe and the AI plans the whole day with calories and protein balanced for you. Swap any meal you don’t like and get the grocery list automatically.