7-Day High Protein Meal Planner

Take the guesswork out of your nutrition. Generate a medical-safe 7 day high protein meal plan designed to maximize muscle protein synthesis and metabolic health.

Plan Your 7-Day Menu

4️⃣ Daily Results Section

Your generated 7 day high protein meal plan targets a specific “leucine threshold” in every meal. This ensures that you aren’t just eating protein, but actively triggering muscle tissue repair.

  • Grams per Meal: Balanced across 3-4 feedings to maintain nitrogen balance.
  • Satiety Levels: High protein counts increase peptide YY, keeping you full longer.
  • Thermal Effect: Your body burns more calories digesting these meals compared to high-carb alternatives.

5️⃣ How This Meal Plan Works

A clinical 7 day high protein meal plan functions by optimizing the distribution of amino acids. Most people eat too little protein at breakfast and too much at dinner.

Our planner corrects this by front-loading your day with bioavailable protein sources. By stabilizing blood sugar and providing a steady stream of building blocks, you mitigate the risk of catabolism (muscle breakdown) during your daily activities.

6️⃣ Real Examples

The Lean Builder (80kg Male)

Requires ~160g protein daily. Meals focus on 40g boluses of chicken, greek yogurt, and lean beef.

The Recovery Specialist (65kg Female)

Requires ~110g protein daily. Focuses on eggs, fish, and plant-based boosters like quinoa.

7️⃣ 7-Day High-Protein Meal Table

A sample breakdown of a standard high-performance week:

Day Breakfast (30g+) Lunch (35g+) Dinner (40g+)
MondayGreek Yogurt & Hemp SeedsGrilled Chicken SaladBaked Salmon & Quinoa
TuesdayEgg White OmeletTurkey WrapLean Ground Beef Tacos
WednesdayProtein OatsTuna Salad BowlRoast Chicken Thighs
ThursdayCottage Cheese & FruitSteak Strips & GreensTofu Stir Fry (Extra Firm)
FridayScrambled Eggs (3)Prawn Pasta (High Fiber)Pork Tenderloin
SaturdaySmoked Salmon BagelChicken Burrito BowlGrilled Cod & Lentils
SundayPeanut Butter Protein ShakeTurkey MeatballsVenison or Lean Steak

8️⃣ Frequently Asked Questions

Is this plan safe for kidneys? +
For healthy individuals, high protein is safe. If you have pre-existing renal conditions, consult your doctor before starting any 7 day high protein meal plan.
Can I swap meals? +
Yes. As long as the protein gram count remains consistent, you can interchange Monday’s dinner with Wednesday’s lunch.
What about plant proteins? +
Vegetarians should focus on seitan, tempeh, and lentils, but may need slightly higher volumes to hit the same leucine targets.
Do I need supplements? +
No, but whey or pea protein shakes are a convenient way to hit your numbers if you’re in a rush.
Why 7 days? +
Building a routine takes time. 7 days allows your body to adjust to the higher satiety and metabolic demand of a protein-rich diet.

Ready to Start Your Transformation?

Download your full custom menu and shopping list based on your results above.