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
- Lean Protein Sources: Incorporate chicken breast, turkey, fish, tofu, and legumes.
- Plant-Based Proteins: Include quinoa, lentils, chickpeas, and edamame for variety.
- Eggs: Enjoy eggs for a versatile and protein-rich option.
- Dairy or Dairy Alternatives: Choose Greek yogurt, cottage cheese, or plant-based alternatives.
- Nuts and Seeds: Snack on almonds, chia seeds, and pumpkin seeds for healthy fats and protein.
- Lean Meats: Opt for lean cuts of beef and pork for additional protein.
- Protein Supplements: Consider protein shakes or bars for convenient and extra protein intake.
- Whole Grains: Include quinoa, brown rice, and whole wheat products for sustained energy.
- Vegetables: Boost nutrient intake with a variety of colorful, non-starchy vegetables.
- Hydration: Drink plenty of water to support digestion and overall health.
✅ Tip
Explore plant-based protein sources like tempeh or seitan, which can provide variety and essential amino acids in a high-protein diet.
Foods not to eat
- Sugary Snacks: Minimize high-sugar snacks and desserts that lack protein.
- Processed Meats: Limit processed meats, as they may contain unhealthy additives.
- Highly Processed Foods: Reduce consumption of heavily processed and refined products.
- Excessive Saturated Fats: Limit foods high in saturated fats, such as fried and fatty options.
- Empty-Calorie Snacks: Avoid snacks with empty calories and little nutritional value.
- Alcohol: Limit alcohol intake, as it can interfere with muscle recovery.
- Low-Protein Foods: Minimize foods low in protein and lacking in nutritional value.
- Unhealthy Oils: Choose healthier cooking oils and limit the use of saturated and trans fats.
Main benefits
The 14-day meal plan for high protein is ideal for those looking to increase their protein intake. This plan supports muscle repair, weight management, and overall health by including a variety of protein-rich foods.
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
Chicken breast, salmon, and lean beef are key ingredients that can be bought in bulk. Turkey, eggs, and Greek yogurt offer variety and are often cheaper when purchased in larger quantities. Quinoa, lentils, and chickpeas can be more cost-effective when bought in bulk. Almonds, peanut butter, and edamame are also more affordable in larger sizes.
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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?
A high-protein diet supports muscle maintenance and growth, and it can also help you feel fuller longer. Choose high-quality protein sources like poultry, fish, beans, and yogurt. These foods not only provide protein but also offer other key nutrients like calcium and vitamin D. Combining these with fibrous foods such as vegetables and whole grains can enhance digestion and improve overall health benefits.
Meal plan suggestions
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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
