7-Day High-Protein Meal Plan with Recipes & Grocery List

High Protein Diet: 7-Day Meal Plan

Make meal planning simpler with this practical 7-day high-protein meal plan from MindfulFitJourney.

This guide is designed for adults who want structured, protein-focused meals without having to figure out what to eat each day. The plan provides approximately 1,500 calories per day, 130–150g of protein, and under 100g of carbohydrates, with breakfast, lunch, dinner, and a snack planned for each day.

Inside you’ll get:

• A complete 7-day meal plan
• Breakfast, lunch, dinner, and snack ideas
• Exact ingredient portions
• Simple step-by-step cooking instructions
• Calories and macro breakdowns for meals
• A full grocery shopping list
• Meal-prep tips to save time during the week
• Batch-cooking ideas
• Food storage guidance
• Easy meal-swapping guidance so you can add variety while keeping the plan structured
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Recipes include meals such as Greek yogurt protein bowls, scrambled eggs with smoked salmon, turkey and avocado wraps, baked salmon with sweet potato, beef meatballs, protein oatmeal, prawn salad, turkey chili, chicken bowls, and more.

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Please note: This digital guide is for informational purposes only and is not medical or nutritional advice. Individual calorie and protein needs vary, so consult a doctor or registered dietitian before making significant dietary changes, especially if you have a medical condition or take medication.