14-Day Meal Plan for High Protein: Boost Your Fitness Goals

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Written byListonic team

Updated on Nov 22, 2024

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

Meats

Chicken breast

Salmon

Lean beef

Turkey

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Plant based

Tofu

Lentils

Chickpeas

Almonds

Peanut butter

Edamame

Whey protein powder

Dry goods

Quinoa

Brown rice

Whole-grain pasta

Fresh grocery

Spinach

Broccoli

Avocado

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.

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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.

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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.

Recommended nutrient breakdown

Protein: 27%

Fat: 38%

Carbs: 33%

Fiber: 1%

Other: 1%

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

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

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.

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 suggestion

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

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⚠️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.

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