High protein plan for women, spread across the day.
A week of meals at about 1,800 to 2,100 calories, with 25 to 45 g of protein at each main meal and a lighter snack. Iron and calcium are in the notes. Built for women who lift. Alma can fit it to your goal.
Built from ISSN and NIH ODS advice.
The rules
Three habits for a high protein day
Protein at every sitting
25 to 45 g at breakfast, lunch and dinner, and 20 to 35 g at the snack.
Iron at most meals
Beef, chicken, tuna, lentils and eggs, with fruit alongside.
Calcium every day
Yogurt, milk, cottage cheese or fortified soy milk.
Sample week
Seven days at 1,800 to 2,100 calories
About 1,800 to 2,100 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastGreek yogurt bowl with berries and granola1 cup plain Greek yogurt, 1/4 cup granola, 1 cup strawberries, 1 tbsp sliced almonds
LunchChicken and quinoa salad3 oz cooked chicken breast, 1 cup cooked quinoa, greens, tomato, 1 tbsp olive oil, lemon
SnackCottage cheese, crackers and an apple3/4 cup cottage cheese, cucumber, 6 whole-grain crackers, 1 apple
DinnerSalmon with quinoa and broccoli4 1/2 oz salmon, 1 cup cooked quinoa, 1 1/2 cups broccoli, 2 tsp olive oil
About 1,830 kcal126 g protein30 g fiber
Day 2Tuesday
- BreakfastEgg white and spinach omelet with toast4 egg whites, 1 egg, 2 cups spinach, 1 oz feta, 1/2 avocado, 1 slice whole-grain toast
- LunchTurkey and hummus wrap3 oz turkey breast, 1 large whole-wheat tortilla, 1/4 cup hummus, 1/2 avocado, spinach
- SnackProtein shake with a banana1 scoop whey, 1 cup milk, 1 banana
- DinnerChicken stir-fry with brown rice3 1/2 oz cooked chicken breast, 1 1/4 cups cooked brown rice, 2 cups stir-fry vegetables, 1 tbsp oil
About 1,830 kcal140 g protein29 g fiber
Day 3Wednesday
- BreakfastOvernight oats with whey and chia1/2 cup dry oats, 1/2 scoop whey, 3/4 cup milk, 1 cup blueberries, 1 tbsp chia seeds, 1 tbsp peanut butter
- LunchTuna and white bean salad with pita1 can tuna, 1/2 cup white beans, greens, 1 whole-wheat pita, 1 tbsp olive oil
- SnackGreek yogurt with dark chocolate1 cup plain Greek yogurt, 1 banana, 1 square dark chocolate, 1 tbsp walnuts
- DinnerTurkey meatballs with pasta3 1/2 oz turkey meatballs, 1 1/2 cups cooked pasta, 1/2 cup marinara, 1 tbsp parmesan
About 2,070 kcal133 g protein36 g fiber
Day 4Thursday
- BreakfastCottage cheese pancakes with raspberries3/4 cup cottage cheese and 2 eggs blended with 1/4 cup oats, cooked as 3 small pancakes, topped with 1 cup raspberries and 1 tsp butter
- LunchChicken and lentil soup with sourdough2 cups chicken and lentil soup, 1 slice sourdough
- SnackEdamame, orange and almonds1 cup shelled edamame, 1 orange, 1 oz almonds
- DinnerShrimp with farro and zucchini4 oz cooked shrimp, 1 1/2 cups cooked farro, 2 cups zucchini, 1 tbsp olive oil
About 2,020 kcal135 g protein58 g fiber
Day 5Friday
- BreakfastSmoked salmon, egg and cream cheese toast3 oz smoked salmon, 1 egg, 2 slices rye bread, 2 tbsp cream cheese, cucumber
- LunchChicken and chickpea salad3 oz cooked chicken breast, 1/2 cup chickpeas, 2 cups spinach, 1 tbsp olive oil, 1/2 whole-wheat pita
- SnackProtein hot chocolate1 scoop whey, 1 cup milk, 1 tsp cocoa, 1 banana
- DinnerLean beef and broccoli with rice3 1/2 oz lean beef, 2 cups broccoli, 1 1/2 cups cooked rice, 1 tbsp oil
About 1,980 kcal141 g protein24 g fiber
Day 6Saturday
- BreakfastOmelet with turkey sausage and an orange3 eggs, 1/2 cup peppers, 1/2 oz cheese, 2 turkey sausage links, 1 orange, 1 slice toast
- LunchSalmon poke bowl4 oz salmon, 1 cup cooked sushi rice, cucumber, 1/2 cup edamame, 1 tbsp soy sauce, 1 tsp sesame oil
- SnackCottage cheese with kiwi1 cup cottage cheese, 2 kiwis, 1 tbsp pumpkin seeds
- DinnerChicken fajita bowl3 1/2 oz chicken, 2 corn tortillas, 1 cup peppers and onions, 1/2 cup black beans, 1/4 avocado
About 1,870 kcal146 g protein28 g fiber
Day 7Sunday
- BreakfastProtein pancakes with Greek yogurt2 pancakes from protein pancake mix, 1/2 cup Greek yogurt, 1 cup strawberries, 1 tbsp almond butter
- LunchRoast beef sandwich with side salad3 1/2 oz roast beef, 2 slices rye, 1 tbsp horseradish mayo, salad with 1 tbsp olive oil
- SnackEggs, string cheese and an apple2 hard-boiled eggs, 1 oz string cheese, 1 apple, 6 whole-grain crackers
- DinnerBaked cod with potatoes and peas4 1/2 oz cod, 2 medium potatoes, 1/2 cup peas, 1 tbsp olive oil
About 2,010 kcal133 g protein31 g fiber
Shopping list
What to buy
Most days
Chicken, fish and meatChicken breast, salmon, cod, tuna, shrimp, lean beef, turkeychicken breastsalmon
Now and then
Frozen fish and chicken are cheaper and just as good for protein.
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 many calories is this meal plan?
About 1,800 to 2,100 calories a day, with 125 to 145 g of protein and 25 to 55 g of fiber. Every day is built to land in that band. If you train more, add a snack instead of a second dinner.
How much protein should a woman eat to build muscle?
The ISSN position stand puts protein at 1.4 to 2.0 g per kg of body weight a day for people who train, so a woman at about 65 kilograms lands between 90 and 130 g. The 2025-2030 Dietary Guidelines give 1.2 to 1.6 g per kg for adults in general. This week averages about 135 g, spread over three meals and a snack.
Why does protein need to be spread out?
Smaller amounts at each meal are easier to eat than one large portion at night, and they keep you full through the day. This plan puts 25 to 45 g at each main meal and 20 to 35 g at the snack. Logging in Alma shows you where it lands.
Do I need iron and calcium on a high protein plan?
Worth watching. The NIH Office of Dietary Supplements puts iron at 18 mg a day for women aged 19 to 50, and calcium at 1,000 mg, rising to 1,200 mg after 51. Meat, fish, eggs, dairy and greens all contribute here, and logging in Alma shows where you land. Ask your clinician before any supplement.
Is this plan suitable in pregnancy?
No, it is not a pregnancy plan. Pregnancy adds its own calorie and nutrient targets, and your care team sets those. Use this week as a general idea and ask them to adjust it for you.
Can I follow this without dairy?
Yes. Swap the yogurt and cottage cheese for soy yogurt, tofu and fortified soy milk. Check the label for calcium and vitamin D, since plant alternatives vary a lot, and choose tofu set with calcium.
How does Alma help with a high protein plan?
Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the protein total is visible by the afternoon.
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.