Welcome back! You probably landed here from the 7-Day High Protein Meal Plan (Part 1) — where we shared all of the delicious, protein-packed recipes.

If you happened to find this post first, make sure to check out the original meal plan for the full recipes and details.

We know planning meals can be tough, so here’s a balanced plan to simplify things. This post is your companion guide — complete with the weekly calendar, grocery list, and easy prep tips to help you stay organized, eat well, and stay on track all week long.

In This Post:

7 Day Weekly Plan + Graphic
Grocery List
Tips for Prep
Need the recipe post? Go HERE

7-Day High Protein Meal Plan

Day 1
Breakfast: Chocolate Almond Protein Shake
Lunch: Grilled Chicken Quinoa Bowl
Dinner: Baked Salmon with Sweet Potato & Veggies
Snack: Cottage Cheese with Berries & Chia

Day 2
Breakfast: Veggie & Egg Scramble with Cheese
Lunch: Turkey & Spinach Lettuce Wraps
Dinner: Grilled Chicken Quinoa Bowl
Snack: Protein Energy Bites

Day 3
Breakfast: Greek Yogurt Power Bowl
Lunch: Baked Salmon with Sweet Potato & Veggies
Dinner: Turkey & Spinach Lettuce Wraps
Snack: Hummus & Veggie Sticks

Day 4
Breakfast: Cottage Cheese & Berry Power Bowl
Lunch: Grilled Chicken Quinoa Bowl
Dinner: Baked Salmon with Sweet Potato & Veggies
Snack: Cottage Cheese with Berries & Chia

Day 5
Breakfast: Chocolate Almond Protein Shake
Lunch: Turkey & Spinach Lettuce Wraps
Dinner: Grilled Chicken Quinoa Bowl
Snack: Protein Energy Bites

Day 6
Breakfast: Veggie & Egg Scramble with Cheese
Lunch: Baked Salmon with Sweet Potato & Veggies
Dinner: Turkey & Spinach Lettuce Wraps
Snack: Hummus & Veggie Sticks

Day 7
Breakfast: Greek Yogurt Power Bowl
Lunch: Grilled Chicken Quinoa Bowl
Dinner: Baked Salmon with Sweet Potato & Veggies
Snack: Cottage Cheese with Berries & Chia

Grocery List (for 2 servings per meal, 7 days)

Protein

Chicken breast: 6 (about 3 lbs total)
Ground turkey: 1 lb
Salmon fillets: 6 (4–6 oz each)
Eggs: 12 large
Chocolate or vanilla protein powder: ~2 cups (about 14–16 scoops)
Cottage cheese: 3 cups
Plain Greek yogurt: 3 cups

Grains, Legumes & Seeds

Rolled oats: 1 cup
Quinoa (uncooked): 3 cups
Chia seeds: ½ cup
Pumpkin seeds: ¼ cup
Sunflower seeds: ¼ cup
Hemp seeds: ¼ cup

Produce

Spinach: 3 cups
Bell peppers: 2 (any color)
Onion: 2 small
Avocado: 2
Sweet potato: 2 large
Broccoli florets: 4 cups
Mixed berries: 4 cups
Banana (frozen): 1
Lemons: 2
Carrots, cucumber, celery (for snacks): 1 cup each
Fresh parsley (optional garnish): small bunch

Pantry

Olive oil: ~6 tbsp
Almond butter: 6 tbsp
Natural peanut butter: ½ cup
Honey: 3 tbsp
Hummus: 1 cup
Garlic powder, salt, pepper, cinnamon, red pepper flakes: to taste

Dairy & Cheese

Cheddar cheese: ½ cup shredded
Parmesan cheese: ¼ cup grated

Tips for Simplicity & Prep

Batch cook your protein: Grill or bake chicken, salmon, and turkey at the start of the week to make assembling meals easy. You can store portions in airtight containers or freeze extras for later weeks.

Prep your grains ahead: Cook a large batch of quinoa or sweet potatoes early in the week to save time during busy days.

Wash and chop veggies: Keep ready-to-use containers of spinach, peppers, cucumbers, and berries for quick grab-and-go meals.

Use reusable containers: Portion out lunches or snacks in advance so you can simply grab and eat.

Stay flexible: Mix and match meals — for example, swap a shake for a yogurt bowl or switch between salmon and chicken to keep variety in your week.

Don’t skip hydration: Pair this high-protein plan with plenty of water to support digestion and energy.

📌 Looking for the post with the recipes? → Go Here 7 Day High Protein Meal Plan Recipe Post