Whether you’re boosting protein to support weight loss or build muscle, this meal plan provides a foundation of protein-rich main dishes to support your goals—just add sides, snacks and beverages.
7-Day High-Protein Meal Plan
Updated on Apr. 24, 2023
1/21
Ham Steak
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
I need just three ingredients to fix this sweetly seasoned ham steak. It's a quick and easy main dish for brunch or any meal. —Nancy Smits, Markesan, Wisconsin
Nutrition Facts:
3 ounces cooked ham: 269 calories, 17g fat (8g saturated fat), 84mg cholesterol, 1157mg sodium, 13g carbohydrate (12g sugars, 0 fiber), 18g protein.
2/21
Tuna and White Bean Lettuce Wraps
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here’s a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it’s good for you. —Heather Senger, Madison, Wisconsin. Make sure you check out our collection of high-protein lunch ideas.
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
3/21
Sheet-Pan Chicken and Veggies
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Nutrition Facts:
1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol, 597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
4/21
Day 2 Breakfast: Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
5/21
Day 2 Lunch: Firehouse Chili
Total Time
1 hour 50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
As one of the cooks at the firehouse, I used to prepare meals for 10 men. This firehouse chili recipe was among their favorites. —Richard Clements, San Dimas, California
Nutrition Facts:
1 cup: 354 calories, 12g fat (4g saturated fat), 71mg cholesterol, 657mg sodium, 32g carbohydrate (10g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
6/21
Lemony Parsley Baked Cod
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
The trick to avoid overcooking a good piece of fish is to cook it at a high temperature for a short amount of time. Do that and the fish stays moist and tender. —Sherry Day, Pinckney, Michigan
Nutrition Facts:
1 fillet: 161 calories, 4g fat (1g saturated fat), 65mg cholesterol, 95mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat.
7/21
Waffle Sandwich
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
We love the sweet, smoky flavor of these morning sandwiches. I use store-bought frozen waffles to save time, but have at it if you want to put your waffle maker to good use. —Kelly Reynolds, Urbana, Illinois
Nutrition Facts:
1 sandwich (calculated without syrup): 511 calories, 23g fat (10g saturated fat), 70mg cholesterol, 1163mg sodium, 57g carbohydrate (22g sugars, 2g fiber), 21g protein.
8/21
Spicy Mongolian Beef Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This light and loaded beef salad even satisfies my meat-loving husband. —Marla Clark, Albuquerque, New Mexico
Nutrition Facts:
1 serving: 396 calories, 26g fat (5g saturated fat), 46mg cholesterol, 550mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 27g protein.
9/21
Spinach-Artichoke Rigatoni
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love pasta and so does my family, but they are not so keen on their veggies. This a one-pot meal that gets us all eating our spinach. —Yvonne Starlin, Hermitage, Tennessee
Nutrition Facts:
1-1/2 cups: 448 calories, 14g fat (8g saturated fat), 37mg cholesterol, 1224mg sodium, 54g carbohydrate (6g sugars, 3g fiber), 28g protein.
10/21
Goat Cheese & Ham Omelet
Total Time
20 min
Servings
1 serving
From the Recipe Creator:
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Nutrition Facts:
1 omelet: 143 calories, 4g fat (2g saturated fat), 27mg cholesterol, 489mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
11/21
Berry Turkey Sandwich
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Sliced fresh strawberries, Swiss cheese and a nutty cream cheese spread make this turkey sandwich different. Try it on whole wheat, oatmeal or sunflower seed bread. It's tasty and easy to put together.
—Edward Meyer of Arnold, Missouri
Nutrition Facts:
1 sandwich: 319 calories, 12g fat (5g saturated fat), 45mg cholesterol, 847mg sodium, 32g carbohydrate (5g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
12/21
Green Pepper Steak
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
For a delicious, fast meal, try this flavorful beef dinner loaded with tomatoes and peppers. What a perfect recipe to use garden vegetables of the season! —Emmalee Thomas, Laddonia, Missouri
Nutrition Facts:
1 serving: 259 calories, 12g fat (2g saturated fat), 46mg cholesterol, 647mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
13/21
Salmon with Root Vegetables
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 serving: 417 calories, 21g fat (4g saturated fat), 85mg cholesterol, 464mg sodium, 26g carbohydrate (9g sugars, 4g fiber), 31g protein. Diabetic exchanges: 4 lean meat, 2 starch, 1 fat.
14/21
Cashew-Curry Chicken Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband and I fell hard for the curried chicken salad from our grocery store deli, and I knew I could find a way to make something similar. This greek yogurt chicken salad has become one of our favorites to take on trips to the beach. —Janine Cooper-Moren, Portland, Oregon
Nutrition Facts:
1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit.
15/21
Spicy Tomato Pork Chops
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Simmered in tomato sauce, these pork chops are big at our house. I add garlic powder and Creole or Cajun seasoning before browning the chops to give them extra punch. —Holly Neuharth, Mesa, Arizona
16/21
Day 6 Breakfast: Egg & Spinach Breakfast Burritos
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
When we camp out, we want our meals ready in a hurry. We make these hearty burritos at home, freeze them and reheat them over the campfire. —Kristen Stecklein, Waukesha, Wisconsin
Nutrition Facts:
1 burrito: 333 calories, 15g fat (5g saturated fat), 166mg cholesterol, 882mg sodium, 27g carbohydrate (3g sugars, 6g fiber), 22g protein.
17/21
Peanutty Asian Lettuce Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina
Nutrition Facts:
2 wraps: 313 calories, 16g fat (4g saturated fat), 90mg cholesterol, 613mg sodium, 18g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1/2 starch.
18/21
Turkey Cutlets with Pan Gravy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Using cutlets or any boneless meat speeds up cooking time for this quick entree. You can use thin boneless, skinless chicken breast as well. —Margaret Wilson, Sun City, California
Nutrition Facts:
1 serving: 292 calories, 15g fat (5g saturated fat), 89mg cholesterol, 772mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 3 fat, 1/2 starch.
19/21
Fruity Waffle Parfaits
Total Time
10 min
Servings
4 servings.
From the Recipe Creator:
This recipe satisfied all of my cravings for breakfast when I was pregnant. I knew I was getting plenty of nutrition in each serving and it tasted great.—Penelope Wylie, San Francisco, California
Nutrition Facts:
1 serving: 469 calories, 20g fat (4g saturated fat), 6mg cholesterol, 337mg sodium, 65g carbohydrate (39g sugars, 8g fiber), 15g protein.
20/21
Garden Tuna Pita Sandwiches
Total Time
20 min
Servings
3 servings
From the Recipe Creator:
A well-balanced meal packed into a pita is a breeze to whip up. Not a fan of tuna? Try canned chicken. —Rebecca Clark, Warrior, Alabama
Nutrition Facts:
2 filled pita halves: 362 calories, 10g fat (2g saturated fat), 36mg cholesterol, 1114mg sodium, 39g carbohydrate (5g sugars, 5g fiber), 31g protein.
21/21
Day 7 Dinner: Tomato-Herb Grilled Tilapia
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This super tilapia with ginger and lemon takes dinner over the top with minimal prep. Grilling the fish in foil is about as easy as it gets. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 serving: 270 calories, 9g fat (2g saturated fat), 83mg cholesterol, 443mg sodium, 15g carbohydrate (6g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 vegetable, 1/2 starch.
