14-Day Meal Plan for High Protein: Boost Your Fitness Goals
For those aiming to increase their protein intake, our 14-day high-protein meal plan is the perfect fit. Discover a range of protein-packed recipes that cater to your taste buds and fitness goals. Whether you're an athlete or just looking to boost your protein intake, this plan has you covered.
Meal plan grocery list
Chicken breast
Salmon
Lean beef
Turkey
Eggs
Greek yogurt
Cottage cheese
Quinoa
Lentils
Chickpeas
Tofu
Almonds
Peanut butter
Edamame
Whey protein powder
Spinach
Broccoli
Avocado
Brown rice
Whole-grain pasta
Meal plan overview
Support your fitness goals with our 14-day meal plan for high protein. Packed with protein-rich and energy-boosting recipes, this plan caters to individuals looking to increase their protein intake. Enjoy a variety of delicious options that contribute to muscle health and overall well-being, making your high-protein journey enjoyable and satisfying.
Foods to eat
- Fruits and Vegetables: Incorporate a colorful variety for essential vitamins and minerals.
- Whole Grains: Choose quinoa, brown rice, oats, and whole wheat products.
- Legumes: Enjoy beans, lentils, chickpeas, and tofu for plant-based protein.
- Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
- Plant-Based Proteins: Include tempeh, seitan, and plant-based protein powders.
- Healthy Oils: Use olive oil, coconut oil, and avocado oil for cooking and dressings.
- Dairy Alternatives: Opt for plant-based milk, yogurt, and cheese made from soy, almond, or oat.
- Fortified Foods: Consume fortified plant-based foods for essential nutrients like B12 and vitamin D.
- Herbs and Spices: Enhance flavor with herbs like basil, cilantro, and spices like cumin and turmeric.
- Plant-Based Snacks: Enjoy hummus, guacamole, and vegetable sticks for nutritious snacks.
✅ Tip
Foods not to eat
- Animal Products: Eliminate meat, poultry, fish, dairy, and other animal-derived ingredients.
- Processed Vegan Junk Food: Minimize reliance on heavily processed vegan alternatives.
- Excessive Sugars: Limit consumption of vegan sweets, candies, and sugary desserts.
- Unhealthy Oils: Reduce the intake of highly processed and hydrogenated oils.
- Refined Carbohydrates: Minimize white bread, white rice, and other refined grain products.
- Artificial Additives: Avoid foods with excessive additives and preservatives.
- Highly Processed Snacks: Choose whole, minimally processed snacks over heavily processed options.
- Sweetened Beverages: Cut back on sugary drinks and choose water or unsweetened alternatives.
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Main benefits
The 14-day meal plan for vegans is designed to fulfill nutritional needs solely from plant sources. It's rich in vitamins, minerals, and fiber, promoting digestive health and potentially reducing the risk of various health conditions.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a high protein 14-day meal plan, these alternatives will help diversify your protein sources and nutrients.
- Replace cottage cheese with ricotta cheese for a different texture and flavor while still providing protein.
- Edamame can be an excellent substitute for chickpeas, offering a high protein content with a slightly different taste.
- Peanut butter can be swapped with almond butter to vary your nut butters and add different nutrients.
- Instead of whey protein powder, try pea protein powder for a plant-based protein option.
- Quinoa can be replaced with amaranth for a different grain that's also high in protein and fiber.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
High-protein snacks for added energy:
- Greek yogurt with nuts
- Turkey and cheese roll-ups
- Cottage cheese with fruit
- Hard-boiled eggs
- Protein shake or smoothie
- Beef or turkey jerky
- Peanut butter on celery sticks
What should I drink on this meal plan?
In a high-protein diet, skim milk or almond milk can be protein-rich drink options. Protein shakes, especially whey or plant-based, are convenient for protein intake. Bone broth is nutritious and protein-packed. Water remains essential for hydration and overall health.
How to get even more nutrients?
Meal plan suggestion
14-Day High Protein Meal Plan
Note: This meal plan is designed to provide ample protein to support muscle growth and repair. It includes a variety of protein sources along with balanced meals to meet your nutritional needs. Adjust portion sizes and ingredients based on your individual requirements and dietary preferences.
Day 1
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Grilled chicken salad with mixed greens, tomatoes, and avocado
- Dinner: Baked salmon with quinoa and roasted asparagus
Calories: 2000 Fat: 90g Carbs: 150g Protein: 160g
Day 2
- Breakfast: Greek yogurt with honey and mixed berries
- Lunch: Turkey and avocado wrap with whole wheat tortilla
- Dinner: Beef stir-fry with broccoli and brown rice
Calories: 2100 Fat: 95g Carbs: 160g Protein: 165g
Day 3
- Breakfast: Protein smoothie with banana, spinach, protein powder, and almond milk
- Lunch: Lentil soup with a side of mixed greens salad
- Dinner: Grilled shrimp skewers with quinoa and roasted vegetables
Calories: 1950 Fat: 85g Carbs: 145g Protein: 155g
Day 4
- Breakfast: Cottage cheese with sliced peaches and a sprinkle of almonds
- Lunch: Tuna salad with mixed greens and whole grain crackers
- Dinner: Chicken breast stuffed with spinach and feta cheese, served with sweet potato mash
Calories: 2200 Fat: 100g Carbs: 170g Protein: 170g
Day 5
- Breakfast: Protein pancakes topped with Greek yogurt and berries
- Lunch: Grilled tofu with quinoa and steamed broccoli
- Dinner: Baked cod with roasted Brussels sprouts and quinoa
Calories: 2050 Fat: 90g Carbs: 150g Protein: 160g
Day 6
- Breakfast: Scrambled eggs with smoked salmon and whole grain toast
- Lunch: Chicken Caesar salad with whole grain croutons
- Dinner: Beef kebabs with grilled vegetables and brown rice
Calories: 2150 Fat: 95g Carbs: 165g Protein: 165g
Day 7
- Breakfast: Protein oatmeal with almond butter and sliced bananas
- Lunch: Turkey and quinoa stuffed bell peppers
- Dinner: Grilled chicken breast with roasted sweet potatoes and green beans
Calories: 2000 Fat: 90g Carbs: 150g Protein: 160g
Day 8
- Breakfast: Greek yogurt with granola and mixed berries
- Lunch: Turkey and avocado wrap with whole wheat tortilla
- Dinner: Beef stir-fry with broccoli and brown rice
Calories: 2100 Fat: 95g Carbs: 160g Protein: 165g
Day 9
- Breakfast: Protein smoothie with banana, spinach, protein powder, and almond milk
- Lunch: Lentil soup with a side of mixed greens salad
- Dinner: Grilled shrimp skewers with quinoa and roasted vegetables
Calories: 1950 Fat: 85g Carbs: 145g Protein: 155g
Day 10
- Breakfast: Cottage cheese with sliced peaches and a sprinkle of almonds
- Lunch: Tuna salad with mixed greens and whole grain crackers
- Dinner: Chicken breast stuffed with spinach and feta cheese, served with sweet potato mash
Calories: 2200 Fat: 100g Carbs: 170g Protein: 170g
Day 11
- Breakfast: Protein pancakes topped with Greek yogurt and berries
- Lunch: Grilled tofu with quinoa and steamed broccoli
- Dinner: Baked cod with roasted Brussels sprouts and quinoa
Calories: 2050 Fat: 90g Carbs: 150g Protein: 160g
Day 12
- Breakfast: Scrambled eggs with smoked salmon and whole grain toast
- Lunch: Chicken Caesar salad with whole grain croutons
- Dinner: Beef kebabs with grilled vegetables and brown rice
Calories: 2150 Fat: 95g Carbs: 165g Protein: 165g
Day 13
- Breakfast: Protein oatmeal with almond butter and sliced bananas
- Lunch: Turkey and quinoa stuffed bell peppers
- Dinner: Grilled chicken breast with roasted sweet potatoes and green beans
Calories: 2000 Fat: 90g Carbs: 150g Protein: 160g
Day 14
- Breakfast: Greek yogurt with granola and mixed berries
- Lunch: Turkey and avocado wrap with whole wheat tortilla
- Dinner: Beef stir-fry with broccoli and brown rice
Calories: 2100 Fat: 95g Carbs: 160g Protein: 165g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024