High Protein Meal Plan Blueprint
A practical 7-day high-protein meal plan for muscle building — with simple recipes, macro targets, and a grocery list.
Difficulty
Beginner
Estimated time
1–2 hours/week
Tags
What this helps with
- ✓Hitting 150–200g protein per day consistently
- ✓Meal prepping efficiently
- ✓Budget-friendly high-protein eating
- ✓Tracking macros without obsessing
Step-by-step plan
- 1
Calculate your targets
Protein: 1.8–2.2g × bodyweight (kg). Calories: TDEE + 200–300 for muscle gain. Carbs and fat fill the rest. Use a TDEE calculator to find your maintenance.
- 2
7-day meal template
Breakfast: Greek yoghurt + oats + protein powder OR eggs + toast. Lunch: Chicken/tuna rice bowl or wraps. Dinner: Lean protein (chicken, beef, fish) + veggies + carb source. Snacks: cottage cheese, boiled eggs, protein bar.
- 3
Meal prep strategy
Prep on Sunday: cook 1.5–2kg chicken breast, rice (500g dry), roast vegetables. Store in containers for Mon–Wed. Quick prep Thursday for Fri–Sun.
- 4
Budget-friendly protein sources
Cheapest per 100g protein: eggs (€2–3), canned tuna (€1–2), chicken thighs (€3–5), low-fat cottage cheese/quark (€2–3), whey protein (€8–12). Expensive: pre-made protein foods.
Download this blueprint
7-Day Meal Plan + Grocery List (PDF)