December 9, 2025
A practical 7‑day high‑protein meal plan designed to help you build or maintain muscle while losing body fat, with clear portions, macros guidance, and flexible swaps.
Aim for 1.6–2.2 g of protein per kg of body weight per day to support muscle while losing fat.
Distribute protein across 3–4 meals, each with 25–40 g of high‑quality protein.
Pair protein with fiber, healthy fats, and mostly whole foods to stay full on fewer calories.
Adjust carb and fat portions up or down based on your body size, activity level, and goals.
Use the 7‑day plan as a template, not rigid rules—swap similar foods to fit your preferences.
This 7‑day high‑protein meal plan is built around three principles: 1) enough daily protein to support muscle (roughly 100–160 g/day for most people, scalable up or down), 2) moderate calories to support fat loss in a slight deficit, and 3) primarily whole, minimally processed foods with fiber to aid satiety. Each day includes three main meals and one optional snack, centered on lean proteins (eggs, Greek yogurt, chicken, fish, tofu, lentils) plus vegetables, whole grains, and healthy fats. Portions are specified for an average moderately active adult (around 1,600–1,900 kcal/day), with notes on how to scale servings.
High‑protein eating helps preserve lean muscle while dieting, improves satiety, and can slightly increase daily energy expenditure. A structured meal plan takes the guesswork out of hitting your protein target, reduces decision fatigue, and makes it easier to stay consistent long enough to see changes in muscle tone, strength, and body composition.
Most people aiming for muscle gain with fat loss do best with 1.6–2.2 g of protein per kg of body weight per day. Example: at 75 kg (165 lb), that’s about 120–165 g of protein daily. If you’re heavier or very lean and active, go toward the higher end; if you’re smaller or less active, the lower end is usually enough.
Great for
Aim for 25–40 g of protein per main meal and 10–25 g in snacks. This supports muscle protein synthesis multiple times per day and helps you feel full longer than carb‑heavy meals. The sample plan is structured to naturally hit this range without requiring complex tracking.
Great for
2 whole eggs + 2 egg whites scrambled with 1 cup mixed vegetables (spinach, onions, peppers), cooked in 1 tsp olive oil; 1 slice whole‑grain toast; 1 small apple. Approx: 32 g protein, 40 g carbs, 15 g fat.
Great for
120 g grilled chicken breast; 1/2 cup cooked quinoa; 1 cup mixed salad greens; 1/2 cup cherry tomatoes; 1/4 avocado; lemon or vinaigrette dressing. Approx: 35 g protein, 35 g carbs, 15 g fat.
Great for
170 g (about 3/4 cup) nonfat Greek yogurt; 1/2 cup mixed berries; 1 tbsp chopped nuts or seeds. Approx: 20 g protein, 20 g carbs, 7 g fat.
1/2 cup rolled oats; 170 g nonfat Greek or skyr yogurt; 1/2 cup unsweetened milk of choice; 1 tbsp chia seeds; 1/2 banana sliced. Mix and chill overnight. Approx: 30 g protein, 45 g carbs, 10 g fat.
Great for
1 large whole‑grain tortilla; 90 g sliced turkey breast; 2 tbsp hummus; 1 cup mixed greens; sliced cucumber and tomato. Approx: 30 g protein, 35 g carbs, 10 g fat.
Great for
150 g low‑fat cottage cheese; 1 cup carrot and cucumber sticks; sprinkle of pepper or herbs. Approx: 22 g protein, 10 g carbs, 4 g fat.
1 scoop whey or plant protein (about 20–25 g protein); 1 cup unsweetened milk; 1/2 banana; 1 tbsp peanut or almond butter; handful of spinach; ice. Blend until smooth. Approx: 28–30 g protein, 25 g carbs, 10 g fat.
Great for
1 can tuna in water (drained, about 120 g); 1 tbsp light mayo or Greek yogurt; celery and onion diced; served over 2 cups mixed salad greens with 1 slice whole‑grain bread or 4–5 whole‑grain crackers. Approx: 35 g protein, 30 g carbs, 10 g fat.
Great for
2 hard‑boiled eggs; 1 small orange or kiwi. Approx: 14 g protein, 15 g carbs, 10 g fat.
150 g firm tofu crumbled and sautéed with turmeric, garlic, and 1 cup mixed vegetables; 1 tsp olive oil; 1 slice whole‑grain toast. Approx: 28 g protein, 30 g carbs, 14 g fat.
Great for
3/4 cup cooked lentils; 1 cup mixed greens; 1/2 cup chopped cucumber and tomato; 30 g feta cheese (or tofu cubes); 1 tbsp olive oil and vinegar dressing. Approx: 24 g protein, 35 g carbs, 15 g fat.
Great for
170 g high‑protein yogurt (dairy or soy); 1 tbsp pumpkin seeds; cinnamon or vanilla for flavor. Approx: 20 g protein, 12 g carbs, 7 g fat.
2 eggs fried or poached; 2 slices whole‑grain toast; 1/4 avocado sliced; side of cherry tomatoes. Approx: 26 g protein, 40 g carbs, 18 g fat.
Great for
120 g grilled chicken; 1/2 cup cooked rice; 1/2 cup black beans; salsa; lettuce; 1 tbsp shredded cheese; optional 1 tbsp sour cream or Greek yogurt. Approx: 40 g protein, 55 g carbs, 12 g fat.
Great for
1 ready‑to‑drink shake or bar with around 20 g protein, <10 g sugar. Check labels and choose minimal added sugar. Approx: 20 g protein, 15–20 g carbs, 5–7 g fat.
200 g Greek or skyr yogurt; 1/3 cup high‑protein granola or 1/4 cup regular granola plus 1 tbsp seeds; 1/2 cup berries. Approx: 30 g protein, 40 g carbs, 10 g fat.
Great for
About 120 g leftover protein from earlier in the week (chicken, beef, tofu, lentils); 2 cups mixed salad vegetables; 1 tbsp olive oil dressing; optional small serving of bread or crackers. Approx: 30–35 g protein, 20–30 g carbs, 15 g fat (varies with leftovers).
Great for
1 medium apple; 1.5 tbsp almond or peanut butter. Approx: 5 g protein, 25 g carbs, 12 g fat.
Blend 1 medium banana, 2 eggs, 1 scoop protein powder, and 2 tbsp oats. Cook like pancakes in a nonstick pan with a light spray of oil. Serve with a few berries. Approx: 30 g protein, 35 g carbs, 8 g fat.
Great for
120 g grilled tofu or chicken; 1/2 cup cooked farro or brown rice; 1 cup steamed or roasted vegetables; drizzle of tahini or light dressing. Approx: 30–35 g protein, 40 g carbs, 15 g fat.
Great for
1 cup shelled edamame (frozen and thawed or steamed); 1/2 cup strawberries or blueberries. Approx: 20 g protein, 20 g carbs, 6 g fat.
Most days in this plan provide around 90–140 g of protein before any scaling, which fits many people’s needs for muscle maintenance or growth during fat loss. Larger or very active individuals can simply bump up protein portions by 25–50% (for example, an extra egg, larger chicken serving, or a second yogurt).
Across the week, carbohydrates are periodized: some days are more carb‑forward to support harder training sessions, while others are more moderate to support lower‑activity days. Protein and vegetable intake stay relatively constant, which stabilizes hunger and preserves lean mass even as calories fluctuate.
Each day is built from repeatable building blocks: protein‑rich breakfasts, one simple protein‑and‑grain bowl, one flexible high‑protein dinner, and a snack that delivers at least 10–20 g of protein. Once you recognize these patterns, you can design your own days with similar structure using foods you enjoy.
High‑fiber foods—vegetables, fruits, oats, legumes, whole grains—are intentionally paired with protein in almost every meal. This combination improves fullness, stabilizes blood sugar, and makes it easier to maintain a calorie deficit without feeling like you’re constantly dieting or deprived.
Grill or bake a tray of chicken breasts, tofu, or tempeh; cook a pot of lentils or chickpeas; boil a batch of eggs. Store in the fridge for 3–4 days. This reduces daily cooking time and makes it easy to assemble high‑protein meals in 5–10 minutes.
Great for
If you don’t want to track meticulously, use hand portions: 1 palm of cooked meat/firm tofu is ~20–30 g protein; 1 cupped hand of cooked grains or starchy carbs; 1 fist of vegetables; 1 thumb of fats (oils, nut butters). Aim for 1–2 palms of protein per meal.
Great for
Frequently Asked Questions
Most research supports 1.6–2.2 g of protein per kg of body weight per day for people who lift weights and want to gain or maintain muscle while losing fat. For a 70 kg person, that’s roughly 110–155 g per day. Very large, very lean, or physique‑focused athletes sometimes go slightly higher, but more isn’t necessarily better beyond this range.
Yes. Replace animal proteins with high‑protein plant options in similar amounts: tofu, tempeh, seitan, soy yogurt, lentils, chickpeas, black beans, edamame, and plant‑based protein powders. The structure of the plan stays the same—only the protein sources change.
In healthy people with normal kidney function, higher protein intakes within the ranges here are considered safe in the research. If you have existing kidney disease or are at high risk, you should speak with a healthcare professional or dietitian before increasing protein significantly.
You don’t need protein shakes if you can reach your daily protein target with food. Shakes are simply a convenient option, especially around workouts or on busy days. In this plan, shakes and bars are used sparingly and can always be swapped for whole‑food options like Greek yogurt, eggs, or tofu.
Use the 7‑day plan for 2–4 weeks as a structure while you build habits and learn portions. After that, treat it as a template: keep the high‑protein, high‑fiber foundation and rotate in different recipes and flavors so it remains sustainable and enjoyable long term.
A well‑designed high‑protein meal plan helps you protect muscle, control hunger, and steadily lose body fat without overcomplicating food choices. Use this 7‑day sample as your starting framework, then scale portions, swap similar foods, and align higher‑carb days with your hardest training to make the plan truly yours and sustainable for the long run.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
The portions shown are for a typical moderate‑size adult. To increase calories (for more muscle gain), slightly increase carbs and healthy fats (extra rice, oats, nuts, olive oil). To reduce calories (for faster fat loss), start by trimming carb portions or fats, not the protein or vegetables.
Great for
If you don’t eat meat or dairy, or just dislike a food, swap for a similar protein source. For example, chicken ↔ tofu/tempeh, Greek yogurt ↔ soy or skyr‑style yogurt, salmon ↔ white fish or a firm meat alternative. Keep protein portions similar to preserve the macro balance.
Great for
Place more carbs around your workout (before and/or after) for better performance and recovery. On rest days, you can slightly lower carbs and keep protein similar. The plan is flexible enough to slide meals earlier or later to match your training schedule.
Great for
Great for
130 g baked salmon; 1 medium baked sweet potato; 1–2 cups steamed or roasted broccoli; 1 tsp olive oil or butter on vegetables. Approx: 35 g protein, 40 g carbs, 15 g fat.
Great for
Great for
120 g lean beef strips (or tofu); 1 cup mixed stir‑fry vegetables; 1 tsp oil for cooking; soy or teriyaki‑style sauce; 1/2 cup cooked brown rice. Approx: 35 g protein, 40 g carbs, 12 g fat.
Great for
Great for
130 g chicken breast baked with 2 cups mixed vegetables (zucchini, peppers, onions, Brussels sprouts) tossed in 1 tbsp olive oil and herbs. Optional: add 1/2 cup cooked potatoes or grains if you need more carbs. Approx without extra carbs: 35 g protein, 20 g carbs, 15 g fat.
Great for
Great for
3/4 cup cooked chickpeas; 1 cup mixed vegetables (cauliflower, peas, carrots) simmered in light tomato‑curry sauce; 1/2 cup cooked basmati or brown rice. Approx: 22 g protein, 55 g carbs, 12 g fat.
Great for
Great for
120 g turkey meatballs (or plant‑based equivalent); 1 cup cooked whole‑wheat pasta; 3/4 cup marinara; side salad with light dressing. Approx: 35 g protein, 60 g carbs, 12 g fat.
Great for
Great for
120 g grilled white fish or shrimp; 2 small corn tortillas; shredded cabbage; salsa; squeeze of lime; 1 tbsp yogurt or light mayo sauce. Add 1/4 avocado if desired. Approx: 30 g protein, 35 g carbs, 10–15 g fat.
Great for
Great for
120 g roasted chicken thigh or tempeh; 1 cup roasted root vegetables (carrots, parsnips, potatoes) tossed with 1 tbsp olive oil; side of green beans or salad. Approx: 30–35 g protein, 35–45 g carbs, 15 g fat.
Great for
Choose water, sparkling water, black coffee, and unsweetened tea as your default. Sugary drinks can quickly use up your calorie budget without adding fullness or protein, making fat loss harder than it needs to be.
Great for
If you’re losing more than about 0.5–1% of body weight per week and feel drained, add a bit more carbs/fats. If weight and measurements aren’t changing over 3–4 weeks, slightly reduce carbs or fats. Keep protein and resistance training consistent.
Great for
