Source :- essentials . co . za
If you think that working out or exercise gives you the perfect fit body, then I must tell you that you are mistaken. Working out or exercise alone can only stimulate your muscles to grow, but you can’t capitalize on this effect without proper nutrition. So, if you want to have a fit and healthy body, it is necessary to properly plan your meal and ensure adequate intake of protein. So, here I have prepared a 7-day sample high protein diet meal plan to improve health.
7-Day Sample High Protein Diet Meal Plan
Here I have provided the 7-day high protein diet meal plan sample. Check it out below:
DAY 1
Breakfast (7.00 a.m. – 8 a.m.)
Protein Pancakes with a ½ teaspoon full of honey on the top of it.
Morning Snack (9.00 a.m. – 10 a.m.)
2 poached eggs with black pepper and black salt
Lunch (1 p.m. – 2 p.m.)
1 cup of Greek yogurt (plain) topped with ¼ cup of sliced pineapple and finely chopped nuts (mixed).
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
170 grams of grilled salmon fish with sautéed spinach and potatoes
Night Time Snack (9 p.m. – 9.30 p.m.)
1 cup of buttermilk
DAY 2
Source :- abbeyskitchen . com
Breakfast (7.00 a.m. – 8 a.m.)
Frittata prepared with
½ cup of diced potatoes
75 grams of spinach
3 eggs
1-ounce cheese
Topped with cherry tomato slices and salt & black pepper
Morning Snack (9.00 a.m. – 10 a.m.)
Carrot sticks with hummus dips
Lunch (1 p.m. – 2 p.m.)
1 plate Spaghetti squash with 75 grams of spinach
Chicken Meatballs
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
85 grams of shrimp fajitas served with
Fluffy tortillas
Grilled onions
Bell peppers
1 cup of black beans
Night Time Snack (9 p.m. – 9.30 p.m.)
7-8 piece of almonds
DAY 3
Source :- emilieeats . com
Breakfast (7.00 a.m. – 8 a.m.)
1 cup of cottage cheese
¼ cup of chopped walnuts
1 medium sized diced apples
Morning Snack (9.00 a.m. – 10 a.m.)
2 half boiled eggs with black pepper and black salt
Lunch (1 p.m. – 2 p.m.)
100 grams canned salmon fish along with some healthy mayonnaise and some carrot sticks
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
1 bowl Rice served with Vegetables and Chickpeas
Night Time Snack (9 p.m. – 9.30 p.m.)
1 cup soymilk
DAY 4
Source :- pranburinews . com
Breakfast (7.00 a.m. – 8 a.m.)
Protein Pancakes with a ½ teaspoon full of honey on the top of it.
Morning Snack (9.00 a.m. – 10 a.m.)
2 poached eggs with black pepper and black salt
Lunch (1 p.m. – 2 p.m.)
1 cup of Greek yogurt (plain) topped with ¼ cup of sliced pineapple and finely chopped nuts (mixed).
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
170 grams of grilled salmon fish with sautéed spinach and potatoes
Night Time Snack (9 p.m. – 9.30 p.m.)
1 cup of buttermilk
DAY 5
Source :- veganheaven . org
Breakfast (7.00 a.m. – 8 a.m.)
Frittata prepared with
½ cup of diced potatoes
75 grams of spinach
3 eggs
1-ounce cheese
Topped with cherry tomato slices and salt & black pepper
Morning Snack (9.00 a.m. – 10 a.m.)
Carrot sticks with hummus dips
Lunch (1 p.m. – 2 p.m.)
1 plate Spaghetti squash with 75 grams of spinach
Chicken Meatballs
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
85 grams of shrimp fajitas served with
Fluffy tortillas
Grilled onions
Bell peppers
1 cup of black beans
Night Time Snack (9 p.m. – 9.30 p.m.)
7-8 piece of almonds
DAY 6
Source :- weightlossresources . co . uk
Breakfast (7.00 a.m. – 8 a.m.)
1 cup of cottage cheese
¼ cup of chopped walnuts
1 medium sized diced apples
Morning Snack (9.00 a.m. – 10 a.m.)
2 half-boiled eggs with black pepper and black salt
Lunch (1 p.m. – 2 p.m.)
100 grams of canned salmon fish, along with some healthy mayonnaise and some carrot sticks
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
1 bowl Rice served with Vegetables and Chickpeas
Night Time Snack (9 p.m. – 9.30 p.m.)
1 cup soymilk
DAY 7
Source :- perfectketo . com
Breakfast (7.00 a.m. – 8 a.m.)
1 slice of whole-grain bread, toast with 2 eggs
1 tbsp. of peanut butter
Or
1 glass of smoothie prepared with one scoop of protein powder, along with 1 cup of coconut milk
Morning Snack (9.00 a.m. – 10 a.m.)
1 pear
1 cup of strawberries
Lunch (1 p.m. – 2 p.m.)
Salad made with cottage cheese, fresh avocado and 1 cup of berries.
Or
Mixed greens salad dressed with vinegar and olive oil
Evening Snack (3.30 p.m. – 4.30 p.m.)
Green Tea or Black Coffee without added sugar
Dinner (7.00 p.m. – 7.30 p.m.)
170 grams of steak served with grilled zucchini and sweet potatoes.
Or
1 small bowl of brown rice and grilled meat with veggies
Night Time Snack (9 p.m. – 9.30 p.m.)
1 cup of buttermilk
Try this high protein diet meal plan to get a healthy life.
FAQs:
Q. What is a high protein diet meal plan?
A. A high-protein diet meal plan focuses on meals that provide more protein than a regular diet, usually from sources like eggs, chicken, fish, paneer, tofu, dals, legumes, milk, curd, and nuts. It helps in muscle gain, fat loss, and better satiety.
Q. How much protein should I eat daily in a high protein diet?
A. It depends on your goal:
General health: ~0.8–1g per kg body weight
Fat loss/fitness: ~1.2–1.6g per kg
Muscle gain / heavy training: ~1.6–2g per kg
Example: A 70kg person may need 84–140g protein/day.
Q. Can I follow a high protein meal plan without supplements?
A. Yes! You can meet protein needs using whole foods like:
- Dal + rice/roti
- Paneer/tofu
- Eggs
- Chicken/fish
- Milk/curd / Greek yogurt
- Chana/rajma/sprouts
Supplements are optional, not mandatory.
Q. What are the best high protein foods for a meal plan?
A. Top high-protein foods include:
Eggs
Chicken breast
Fish
Paneer
Tofu/soya chunks
Dal (lentils)
Chickpeas (chana), rajma
Milk, curd, Greek yogurt
Peanuts, almonds
Q. What is a good high protein breakfast?
A. Some easy high protein breakfast ideas:
2–4 eggs + toast
Sprouts chaat + milk
Paneer bhurji + roti
Oats + milk + nuts
Greek yogurt + fruits + seeds
Q. What is a high protein vegetarian meal plan?
A. A high-protein veg plan can include:
Breakfast: sprouts/paneer/milk oats
Lunch: dal + roti + curd
Snack: roasted chana/peanuts/yogurt
Dinner: tofu/paneer + sabzi + salad
Also, add soya chunks for extra protein.
Q. Is a high protein diet good for weight loss?
A. Yes. Protein helps in reducing hunger, keeps you full longer, and helps maintain muscle during fat loss. For best results, pair high protein meals with calorie control + strength training.
Q. Can a high protein diet cause side effects?
A. If protein intake is too high and water/fiber is low, it may cause:
constipation
bloating
dehydration
bad breath (in strict diets)
Drink enough water and include fiber-rich foods like veggies, fruits, and whole grains.
Q. What is the best high protein meal plan for muscle gain?
A. A muscle gain plan should include:
- Protein in every meal
- Strength training
- Enough calories + carbs
Best options: eggs, chicken, fish, paneer, milk, dal, rice/roti, bananas, potatoes.
Q. How do I make a simple high protein diet meal plan at home?
A. Follow this easy rule:
Add 1 protein source in every meal
Example:
Breakfast: eggs/paneer
Lunch: dal + curd
Snack: roasted chana/yogurt
Dinner: chicken/tofu + salad
This is the easiest way to hit daily protein goals.
Q. Can I eat dal daily in a high protein diet plan?
A. Yes, dal is a great plant protein. For better protein quality, combine it with rice or roti, and include other protein sources like paneer, curd, eggs, or soya.
Q. What are the best high protein snacks?
A. Quick high-protein snacks:
- Boiled eggs
- Roasted chana
- Greek yogurt / thick curd
- Paneer cubes
- Peanut chaat
- Sprouts salad
Q. How many meals should I eat in a high protein diet?
A. Most people follow 3 main meals + 1–2 protein snacks. The goal is to spread protein across the day for better absorption and muscle support.
Q. Is a high protein meal plan safe for everyone?
A. It’s safe for most healthy people, but those with kidney disease, liver problems, or medical conditions should consult a doctor before increasing protein significantly.
Q. What is the best high protein diet meal plan for beginners?
A. A beginner-friendly plan should be simple:
Breakfast: eggs/paneer + milk
Lunch: dal + roti + curd
Snack: roasted chana/yogurt
Dinner: chicken/tofu + sabzi
Easy, affordable, and sustainable.