High protein meal plan, meal by meal.
Protein at every meal, not just dinner. This week lands at about 1,900 to 2,050 calories a day with 145 to 180 grams of protein, built from foods you already cook. Alma can fit it to your goal.
Built from Dietary Guidelines and ISSN advice.
The rules
Three habits do most of the work
Protein at every meal
Aim for 30 grams or more at breakfast, lunch and dinner.
Anchor it to real food
Eggs, yogurt, fish, chicken, beans and tofu, not just powder.
Spread it across the day
Four meals of 20 to 40 grams each. Start with breakfast.
Sample week
Seven days of high protein meals
About 1,900 to 2,050 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastGreek yogurt with berries and chia1 cup plain Greek yogurt, ½ cup blueberries, 1 oz almonds, 1 tbsp chia seeds
LunchChicken and quinoa bowl5 oz grilled chicken breast, 1 cup cooked quinoa, 1 cup roasted broccoli and peppers, 2 tsp olive oil
SnackCottage cheese with apple¾ cup low-fat cottage cheese, 1 apple, 1 tbsp pumpkin seeds
DinnerSalmon with sweet potato6 oz baked salmon, 1 medium sweet potato, 1½ cups green beans, 1 tbsp olive oil
About 1,950 kcal148 g protein154 g carbs
Day 2Tuesday
- BreakfastEggs, turkey and toast2 eggs scrambled with 2 oz turkey breast, 1 slice whole-wheat toast, 1 orange
- LunchTuna, white bean and arugula bowl1 small can tuna in water, drained, ¾ cup white beans, 2 tbsp olive oil, 2 slices whole-wheat bread
- SnackGreek yogurt with maple and walnuts⅔ cup plain Greek yogurt, 1 tsp maple syrup, ½ oz walnuts, 1 apple
- DinnerTurkey meatballs with pasta4 oz lean ground turkey (raw weight) in meatballs, 1½ cups cooked whole-wheat pasta, ¾ cup marinara, 1 oz Parmesan
About 2,010 kcal145 g protein199 g carbs
Day 3Wednesday
- BreakfastCottage cheese pancakes3 pancakes (blend ¾ cup cottage cheese, 2 eggs and ½ cup dry oats), 1 cup strawberries, 2 tsp maple syrup, ½ oz walnuts, 1 cup 1% milk
- LunchChicken and lentil soup4 oz shredded chicken, ¾ cup lentils, 1½ cups broth with carrots and celery, 1 slice whole-wheat bread
- SnackEdamame with sea salt1 cup shelled edamame
- DinnerSteak with potatoes and broccoli5 oz sirloin steak, 1 cup roasted potatoes, 2 cups broccoli, 2 tsp olive oil
About 1,950 kcal169 g protein174 g carbs
Day 4Thursday
- BreakfastProtein oats with peanut butter½ cup dry oats cooked in 1 cup milk, 1 scoop whey protein, 2 tbsp peanut butter, ½ banana
- LunchChicken rice bowl with black beans4 oz grilled chicken, ¾ cup cooked brown rice, ⅓ cup black beans, salsa, 3 tbsp shredded cheese
- SnackCottage cheese with cucumber1 cup cottage cheese, 1 cup cucumber slices, black pepper, 1 slice whole-wheat toast
- DinnerCod with quinoa and asparagus6 oz baked cod, 1 cup cooked quinoa, 12 asparagus spears, 1 tbsp olive oil
About 2,040 kcal181 g protein191 g carbs
Day 5Friday
- BreakfastVeggie omelet with feta3 eggs, 1 oz feta, spinach, tomato, 1 tsp olive oil, 1 slice whole-wheat toast
- LunchChicken Caesar wrap5 oz grilled chicken, 1 large whole-wheat tortilla, romaine, 2 tbsp light Caesar dressing
- SnackChocolate protein shake1 scoop whey protein, 1 cup milk, 1 tsp cocoa, 1 banana, 1 slice whole-wheat toast
- DinnerShrimp stir-fry with rice6 oz shrimp, 1¼ cups cooked white rice, 2 cups mixed vegetables, 1 tbsp sesame oil
About 1,960 kcal166 g protein171 g carbs
Day 6Saturday
- BreakfastSmoked salmon and eggs2 eggs, 3 oz smoked salmon, ½ avocado, 1 slice sourdough toast
- LunchTurkey and bean chili4 oz lean ground turkey (raw weight), 1 cup kidney beans, 1 cup tomatoes, ½ cup cooked brown rice
- SnackCottage cheese with pear and almonds1 cup cottage cheese, 1 pear, 10 almonds
- DinnerChicken thighs with couscous5 oz roasted chicken thigh, 1 cup cooked couscous, roasted zucchini, 2 tsp olive oil
About 1,960 kcal146 g protein175 g carbs
Day 7Sunday
- BreakfastGreek yogurt parfait1 cup plain Greek yogurt, ½ cup granola, ½ cup raspberries, 1 tbsp almond butter
- LunchCrispy tofu and edamame rice bowl5 oz firm tofu, ½ cup edamame, 1 cup cooked brown rice, soy sauce, 1 tsp sesame oil
- SnackTurkey roll-ups with cheese3 oz sliced turkey breast, 1 oz cheddar, 1 apple
- DinnerBeef and broccoli5 oz flank steak, 2 cups broccoli, 1 cup cooked brown rice, 1 tbsp olive oil, garlic and ginger
About 1,940 kcal144 g protein178 g carbs
Shopping list
What to buy
Most days
Now and then
Frozen fish and chicken are fine and often cheaper. Check the label for added salt.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How much protein do you need a day to build muscle?
The 2025-2030 Dietary Guidelines list a protein goal of 1.2 to 1.6 grams per kilogram of body weight a day. That is 84 to 112 grams for a 70 kilogram person. The ISSN position stand gives 1.4 to 2.0 for people who exercise. This plan runs 145 to 180 grams, which fits a lifter of about 90 to 100 kilograms.
How many calories is this meal plan?
About 1,900 to 2,050 calories a day, with 145 to 180 grams of protein and 155 to 200 grams of carbs. Days vary because portions vary. Scale servings up or down to match your appetite and training.
Can I hit 130 grams of protein without protein powder?
Yes. Eggs, Greek yogurt, cottage cheese, chicken, fish, beans and tofu cover it. Powder is convenient on busy days, not required. One scoop is about 24 grams of protein.
Is a high protein diet safe for your kidneys?
The ISSN position stand calls 1.4 to 2.0 grams per kilogram enough for most people who exercise. If you have kidney disease, Harvard advises following your physician's guidance on protein, so ask before raising it.
Do I need protein right after a workout?
The total across the day matters most, per the ISSN position stand. A meal with 20 to 40 grams of protein within a couple of hours of training is an easy habit that fits most schedules.
What are easy high protein snacks?
Cottage cheese with fruit, Greek yogurt, edamame, turkey roll-ups, a protein shake with milk, or canned tuna on whole-grain bread. Each lands around 20 to 30 grams.
How does Alma help me hit my protein target?
Log a meal by photo, voice or text in about 10 seconds and Alma shows the protein for that meal and the day. Every meal also gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so protein does not crowd out plants.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.