High Protein Meal Plan for a Week, Counted in Grams

This high protein meal plan for a week averages 111 g of protein and 1,830 kcal a day, with 25–44 g in each main meal. That is about 1.6 g per kg for a 70 kg adult. It’s the top of the range in the Dietary Guidelines for Americans. Every food has its weight in grams, and every food number comes from a USDA record such as this chicken one.

How much protein should a high protein diet plan have?

The Dietary Guidelines for Americans 2025–2030 give 1.2–1.6 g of protein per kg of body weight a day, adjusted to your calorie needs; how much protein you should eat a day goes through the range. At 70 kg (154 lb) you’d eat 84–112 g. At 70 kg the plan’s 111 g leaves almost no room above that range. For someone near that weight it is a high protein week, and for someone heavier it is an ordinary one.

Per meal, the International Society of Sports Nutrition suggests 0.25 g per kg or 20–40 g a serving for people who train. The main meals here run 25–44 g. All but the shrimp pasta, at 43.7 g, sit inside the 20–40 g window.

To check your own weight against this, put your height and weight into the protein calculator and compare the daily range it returns with the plan’s average.

What does a high protein meal plan for a week look like?

Three breakfasts, three lunches, five dinners and three snacks rotate across seven days. Breakfasts and lunches repeat on purpose, because a repeated meal keeps the shopping short and its numbers known. Here is every meal, with its weights.

Meal	Ingredients (USDA record, grams)	Protein (g)	Energy (kcal)
B1 Greek yogurt oat bowl	Greek yogurt, plain, nonfat 150 g, Oats, rolled, dry 60 g, Blueberries, raw 75 g, Almonds 20 g	28.1	478
B2 Eggs on toast with spinach	Eggs, large, out of the shell 100.6 g, Whole-wheat bread 96 g, Spinach, raw 30 g, Olive oil 9 g	25.1	478
B3 Cottage cheese with banana and walnuts	Cottage cheese, 2% milkfat 150 g, Bananas, peeled 115 g, Walnuts, English, raw 20 g, Oats, rolled, dry 40 g	25.5	515
L1 Chicken, lentil and rice bowl	Chicken breast, braised 70 g, Lentils, boiled 120 g, Brown rice, cooked 150 g, Spinach, raw 40 g, Olive oil 9 g	38.5	529
L2 Tuna sandwich with an apple	Tuna, light, canned in water, drained 85 g, Whole-wheat bread 96 g, Greek yogurt, plain, nonfat 30 g, Tomatoes, red, raw 60 g, Apples, raw, with skin 150 g	32.0	427
L3 Tofu and brown rice bowl	Tofu, raw, firm 126 g, Brown rice, cooked 200 g, Edamame, frozen, prepared 60 g, Carrots, raw 60 g, Olive oil 9 g	34.9	604
D1 Salmon, baked potato and broccoli	Salmon, Atlantic, farmed, cooked 110 g, Potato, baked, flesh 250 g, Broccoli, boiled 100 g, Olive oil 9 g	31.6	574
D2 Turkey and black bean chili with rice	Turkey, ground 93% lean, pan-broiled 80 g, Black beans, boiled 130 g, Tomatoes, red, raw 150 g, Onions, raw 50 g, Brown rice, cooked 150 g	39.2	579
D3 Beef and rice with peppers	Beef, ground 93% lean, pan-browned 85 g, Brown rice, cooked 220 g, Red peppers, raw 100 g, Olive oil 9 g	31.6	554
D4 Shrimp pasta with spinach	Shrimp, cooked 90 g, Pasta, cooked, enriched 280 g, Spinach, raw 50 g, Olive oil 9 g, Parmesan, grated 15 g	43.7	686
D5 Lentil and tofu stew with rice	Lentils, boiled 200 g, Tofu, raw, firm 80 g, Brown rice, cooked 100 g, Spinach, raw 60 g, Carrots, raw 80 g, Olive oil 9 g	37.1	596
S1 Greek yogurt with raspberries and walnuts	Greek yogurt, plain, nonfat 120 g, Raspberries, raw 75 g, Walnuts, English, raw 14 g	15.3	207
S2 Hard-boiled egg, banana and almonds	Egg, hard-boiled 50 g, Bananas, peeled 115 g, Almonds 14 g	10.1	260
S3 Edamame, mozzarella and an apple	Edamame, frozen, prepared 60 g, Mozzarella, part skim 28.4 g, Apples, raw, with skin 150 g	14.4	223

Seven days of them look like this.

Day	Breakfast	Lunch	Dinner	Snack	Protein (g)	Energy (kcal)
Monday	B1 Greek yogurt oat bowl	L1 Chicken, lentil and rice bowl	D1 Salmon, baked potato and broccoli	S1 Greek yogurt with raspberries and walnuts	113.5	1,787
Tuesday	B2 Eggs on toast with spinach	L2 Tuna sandwich with an apple	D2 Turkey and black bean chili with rice	S2 Hard-boiled egg, banana and almonds	106.4	1,744
Wednesday	B3 Cottage cheese with banana and walnuts	L3 Tofu and brown rice bowl	D5 Lentil and tofu stew with rice	S3 Edamame, mozzarella and an apple	111.9	1,938
Thursday	B1 Greek yogurt oat bowl	L2 Tuna sandwich with an apple	D4 Shrimp pasta with spinach	S2 Hard-boiled egg, banana and almonds	113.9	1,850
Friday	B2 Eggs on toast with spinach	L1 Chicken, lentil and rice bowl	D3 Beef and rice with peppers	S1 Greek yogurt with raspberries and walnuts	110.6	1,768
Saturday	B3 Cottage cheese with banana and walnuts	L3 Tofu and brown rice bowl	D5 Lentil and tofu stew with rice	S3 Edamame, mozzarella and an apple	111.9	1,938
Sunday	B2 Eggs on toast with spinach	L1 Chicken, lentil and rice bowl	D1 Salmon, baked potato and broccoli	S1 Greek yogurt with raspberries and walnuts	110.6	1,788

Wednesday and Saturday use no meat or fish, so two vegetarian days are already in the plan. Both come to 111.9 g of protein and 1,938 kcal. The day totals run from 106.4 g to 113.9 g of protein, and from 1,744 to 1,938 kcal.

The plan sets no calorie target. Protein is fixed and the sides are yours to change, so add or remove rice, potato, bread, fruit or oil to fit your own calories.

Where does the plan’s protein come from?

About half of the week’s protein is plant protein. Beans, lentils, tofu and edamame supply 23%, and grains supply 19%, from the brown rice, oats, bread, pasta and baked potato. Nuts, fruit and vegetables add another 7%. Meat, fish and eggs supply 34% and dairy 16%. Grains look like sides, yet the rice, oats, bread, pasta and potato together carry a fifth of the protein.

Food group	Protein in the week (g)	Share of the week’s protein (%)
Animal foods (meat, fish, eggs)	266	34
Plant protein foods	180	23
Grains	150	19
Dairy	125	16
Fruit and vegetables	31	4
Nuts	26	3

Cut the chicken and the gap is obvious. Cut the rice and you lose protein you never counted on, so adjust whole plates instead of single items. Lentils and beans also bring fiber, and high protein high fiber meals builds four meals around that pairing.

What do I buy for the week?

The list below adds up every ingredient across the seven days. Weigh each one in the state its record describes: cooked rice, boiled lentils, raw spinach. Cook the rice and lentils in a batch, weigh the portions, and the week gets easier. If the shop is the sticking point, cheap high protein meals prices meals by the gram of protein.

Ingredient (USDA record, state)	Grams for the week (g)
Brown rice, cooked	1,420
Lentils, boiled	760
Greek yogurt, plain, nonfat	720
Apples, raw, with skin	600
Potato, baked, flesh	500
Whole-wheat bread	480
Bananas, peeled	460
Tofu, raw, firm	412
Spinach, raw	380
Eggs, large, out of the shell	302
Cottage cheese, 2% milkfat	300
Carrots, raw	280
Pasta, cooked, enriched	280
Tomatoes, red, raw	270
Edamame, frozen, prepared	240
Raspberries, raw	225
Salmon, Atlantic, farmed, cooked	220
Chicken breast, braised	210
Oats, rolled, dry	200
Broccoli, boiled	200
Tuna, light, canned in water, drained	170
Blueberries, raw	150
Black beans, boiled	130
Olive oil	126
Egg, hard-boiled	100
Red peppers, raw	100
Shrimp, cooked	90
Beef, ground 93% lean, pan-browned	85
Walnuts, English, raw	82
Turkey, ground 93% lean, pan-broiled	80
Almonds	68
Mozzarella, part skim	57
Onions, raw	50
Parmesan, grated	15

A second portion means doubling every line.

I log in grams, never cups. A cup of cooked brown rice is 202 g by its record. The 150 g in the lunch bowls is about three-quarters of a cup. The beef dinner’s 220 g is a little over one. Weigh the rice once.

How do I adjust the plan to my body weight?

Divide the plan’s average by your weight in kg and you see where it lands against the Guidelines’ range, whatever your size.

Body weight	Guidelines range (g a day)	Plan average (g per kg)	Where the plan sits
55 kg (121 lb)	66–88	2.0	above the range
70 kg (154 lb)	84–112	1.6	at the top of the range
90 kg (198 lb)	108–144	1.2	inside the range

At 90 kg the plan sits at the low end, so it works as written. At 55 kg it is above the range, and a lighter week is the better fit. Drop a snack first. Then look at the plates. The three snacks give 10.1–15.3 g of protein each.

Here is a 55 kg Monday. The range is 66–88 g, and the plan’s Monday gives 113.5 g. Without the snack it gives 98.2 g. Take the chicken out of the lunch bowl too, which is 22.5 g, and the day lands at 75.8 g, inside the range. I’d rather remove a snack and a portion of meat than shrink every plate. It keeps the meals looking the way you’re used to. Change one thing at a time and log the day again, so you know which swap moved the total. Weigh the changed plate, or the test teaches nothing.

To move a day by a known amount, add or remove one of these.

Add or remove (USDA record)	Grams (g)	Protein (g)	Energy (kcal)
Chicken breast, braised	100	32.1	166
Tofu, raw, firm	126	21.8	181
Lentils, boiled	150	13.5	174
Greek yogurt, plain, nonfat	150	15.4	92
Cottage cheese, 2% milkfat	110	12.1	92
Egg, large, out of the shell	50.3	6.2	74

Swapping 100 g of chicken for 126 g of tofu costs 10.3 g of protein and adds 15 kcal.

Is a high protein diet plan right for everyone?

I wrote this week for adults, 18 and over. With kidney disease, during pregnancy or while breastfeeding, a doctor or midwife sets the protein figure, and this table is not the place to take it from.

For everyone else, try it for a week as written. If you’re starting a high protein diet from nothing, this is a fair first week. Weigh the protein foods and write down grams, not cups, then compare each day’s total with the table above.

When you start eating from the plan, logging each plate in Calsa puts protein beside calories for the day, so you can compare your real Tuesday with the table above.