Achieving your fitness goals just got easier with our FREE High Protein Meal Plan designed to fuel your body and support muscle growth without breaking the bank. This comprehensive plan takes the complexity out of high-protein eating, offering delicious, satisfying meals that deliver the macronutrients your body needs to perform at its best.
Each day of this meal plan features protein-packed options for breakfast, lunch, dinner, and dessert, ensuring you maintain optimal protein intake throughout the day. From quick morning protein boosts to hearty lunches that combat afternoon slumps, and dinners that satisfy while supporting recovery, we’ve created a balanced approach that works for both athletes and everyday health enthusiasts alike.
With a convenient shopping list organized by food category, meal prep guidance, and versatile recipes that work for various dietary preferences, this free resource puts high-protein nutrition within everyone’s reach. Whether you’re looking to build muscle, improve recovery times, or simply feel more energized throughout the day, this meal plan provides the blueprint for protein-focused eating that’s both practical and enjoyable.
Free High Protein Meal Plan SUNDAY
B: Greek Frittata with Spinach (4 points/18 g protein)
L: Air Fryer Popcorn Chicken (1 point/24 g protein) + Salad
D: Hamburger Helper (6 points/17 g protein)
Dessert: WW Protein Balls (4 points/2+ g protein)
Total WW Points: 15 (66-94 g protein)
Notes: Add more protein to your lunch by making zero point ranch with non-fat Greek yogurt! Also add protein powder to the protein ball mixture so they’re at least 5-6 grams of protein each.
Free High Protein Meal Plan MONDAY
B: Muffin Tin Eggs (0 points/20 g protein)
L: Taco Cauliflower Rice Skillet (0 points/24 g protein)
D: Chicken Broccoli Bake (2 points/22 g protein)
Dessert: Frozen Greek Yogurt Bites (1 point/1 g protein each)
Total WW Points: 3 points (67+ g protein)
Notes: A great way to increase the protein in the Greek yogurt bites is to add vanilla protein powder.
Free High Protein Meal Plan TUESDAY
B: Breakfast Tostadas (1 point/9 g protein per tostada)
L: Cheeseburger Lettuce Wraps (6 points/27 g protein)
D: Ground Turkey and Peppers (2 points/26 g protein)
Dessert: Hot Chocolate Mug Cake (4 points/4 g protein)
Total WW Points: 13 (66-84+ g protein)
Notes: There are many chocolate collagen protein products that would be a fantastic addition to this hot chocolate mug cake, taking it from 4 g of protein to 24 grams!
Free High Protein Meal Plan WEDNESDAY
B: Pillsbury Breakfast Casserole (7 points/24 g protein)
L: Egg Roll in a Bowl Skillet (1 point/ 28 g protein)
D: Healthy Shrimp Stir Fry (2 points/46 g protein)
Dessert: Peanut Butter Oatmeal Cookies (2 points/3 g protein)
Total WW Points: 12 (101+ g protein)
Notes: This Pillsbury breakfast casserole is a great option to meal prep for the whole week if you want something that’s over 20 g of protein per serving and you don’t want to have to make a different meal each morning.
Free High Protein Meal Plan THURSDAY
B: Mini Protein Waffles (3 points/ 9 g protein each)
L: Sushi Salad (2 points/18 g protein)
D: Meatloaf Muffins (0 points/12 g protein each)
Dessert: Triple Berry Fruit Dip (2 points/2 g protein)
Total WW Points: 7 (41+ g protein)
Notes: You will likely eat more than one mini protein waffle and more than one meatloaf muffin, so the protein content will be much higher. Add some nonfat Greek yogurt to the fruit dip to increase the protein content!
Free High Protein Meal Plan FRIDAY
B: Mini Funfetti Muffins (1 point/1 g protein each)
L: Turkey Taco Salad (2 points/ 21 g protein)
D: Key West Chicken (3 points/25 g protein) + Rice or Veggies
Dessert: Peanut Butter Cheesecake (11 points/5 g protein)
Total WW Points: 17 (52+ g protein)
Notes: To increase the amount of protein in each muffin, add a scoop or two of protein powder to the batter.
Free High Protein Meal Plan SATURDAY
B: Salmon Omelet in a Mug (1 point/23 g protein)
L: Chicken Alfredo Wraps (6 points/26 g protien)
D: Sushi Salad (2 points/18 g protein)
Dessert: Chocolate Protein Pudding (2 points/35 g protein)
Total WW Points: 13 (102 g protein)
Notes: The salmon omelet in a mug is such a delicious and high protein breakfast. If you’re looking to get in over 100 grams of protein a day, I suggest making a version of this breakfast daily.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Protein
– Boneless skinless chicken breast
– Ground turkey
– Extra-lean ground beef
– Shrimp
– Smoked salmon
– Eggs
– Egg whites
– Ham
– Bacon
– Canned salmon
– Canned water-packed salmon
-Chocloate protein powder
Produce
– Broccoli
– Zucchini
– Corn (fresh ears)
– Red peppers
– Green chiles
– Tomatoes (plum and grape – red and yellow)
– Cherry tomatoes
– Avocado
– Cucumber
– Mixed salad greens
– Radishes
– Carrot
– Cauliflower
– Iceberg/butter lettuce
– Romaine lettuce
– Coleslaw mix
– Bean sprouts
– Onion (red and regular)
– Green onions/scallions
– Garlic
– basil, fresh
– Fresh dill
– Fresh cilantro
– Lime
– Lemon
– Banana
– Strawberries
– Raspberries
– Blueberries
Dairy
– Light butter with canola oil
– Reduced-fat sharp cheddar cheese
– Fat-free mozzarella cheese
– Light cream cheese
– Reduced-fat cream cheese
– Feta cheese
– Jack cheese
– Parmesan cheese
– Skim/1% milk
– Unsweetened almond milk
– Plain Greek yogurt
– Vanilla Greek yogurt
Pantry & Dry Goods
– Cornstarch
– White flour
– All-purpose flour
– Salt
– Paprika
– Garlic powder
– Onion powder
– Black pepper
– Dry mustard
– oregano, dried
– Dried basil
– Dried sage
– Ground thyme
– Taco seasoning/chili powder
– Cumin
– Montreal steak seasoning
– Sage
– Red pepper flakes
– Marjoram
– Italian seasoning
– Vanilla protein powder
– Baking powder
– Baking soda
– Brown sugar
– White sugar/sweetener
– Panko breadcrumbs
– Regular breadcrumbs
– Graham crackers
– Oats
– Rice
– Whole wheat pasta
– Pillsbury biscuits
– Corn tortillas
Canned & Jarred Goods
– Unsweetened plain almond milk
– Salsa
– Ketchup
– Yellow mustard
– Hamburger dill pickle chips
– Reduced sodium soy sauce
– Water chestnuts
– Tomato sauce
– Tomato paste
– Black beans
– Refried beans (fat-free)
– Unsweetened applesauce
– Hot cocoa mix
Frozen
– Frozen shredded hash brown potatoes
– Fat-free Cool Whip
Specialty Items
– Sesame oil
– Sesame seeds
– Nori seaweed sheets
– Light Alfredo sauce
– Worcestershire sauce
– Honey
– Peanut butter (reduced-fat)
– Vanilla pudding mix (sugar-free)
– White cake mix
– Mini chocolate chips
– Mini marshmallows
– Reese’s pieces
– Colored sprinkles
– Ready-made reduced-fat graham crust
High Protein Snacks (Anytime of Day)
More Zero Point Snacks here!
Visit the WW app or website to access the recipe builder and track your daily food intake and points.
Tips for Easy and Efficient Prep:
- Dedicate an hour on the weekend to cooking larger quantities of versatile protein sources like grilled chicken breasts, hard-boiled eggs, and seasoned ground turkey. Once cooled, portion these proteins into individual containers or storage bags. This approach gives you ready-to-use protein that can be quickly added to salads, wraps, grain bowls, or reheated for main dishes throughout the week, cutting your daily cooking time significantly.
- Assemble several grab-and-go snack boxes containing pre-portioned combinations of Greek yogurt, cheese cubes, nuts, edamame, and turkey jerky. These balanced snack boxes not only help maintain steady energy levels between meals but also ensure you’re never caught without a protein option when hunger strikes. Store them in clear containers at eye level in your refrigerator for easy access.
- Make protein pancakes, egg muffins, or protein energy balls in bulk and freeze them individually wrapped. These frozen protein options can be quickly thawed or reheated when needed, providing convenient breakfast solutions or pre/post-workout fuel. Label everything with contents and dates, and organize your freezer with the oldest items in front to minimize waste and ensure rotation of your meal prep inventory.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
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