7-Day High Protein Meal Plan for Muscle Gain
Important: This plan targets 160–180g of protein per day for a person weighing 75–80 kg — equivalent to approximately 2.0–2.2g/kg. This is an appropriate range for active muscle-building. If you weigh more or less than 75–80 kg, adjust all portion sizes proportionally, or use our protein intake calculator to find your specific target before starting.
Key Takeaways
- This 7-day plan targets 160–180g protein daily — calibrated for a 75–80 kg person training 4+ days per week.
- Adjust quantities proportionally for different body weights — confirm your target with the calculator first.
- Protein is distributed across 4 meals daily to maximize muscle protein synthesis across the day.
- Meal prep Sunday reduces daily cooking time to under 15 minutes on weekdays.
Before Starting: Confirm Your Target
The optimal protein for muscle gain is 1.6–2.2g per kg of body weight. Use this plan as a template, not a rigid prescription. If you weigh 65 kg, scale portions down (targeting ~120–140g protein). If you weigh 90 kg, scale up (targeting ~180–200g). For more on how much protein truly drives muscle growth, see our guide on how much protein to build muscle.
Day 1 (Monday) — Training Day
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 4 scrambled eggs + 200g Greek yogurt + 60g oats with milk | 52g |
| Lunch | 150g chicken breast + 200g cooked rice + mixed salad with olive oil | 50g |
| Snack (post-workout) | 1 scoop whey in 300ml milk + 1 banana | 33g |
| Dinner | 200g salmon fillet + 200g lentils + steamed broccoli | 54g |
| Day 1 Total | 189g | |
Day 2 (Tuesday) — Training Day
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 3-egg omelette with spinach + 150g cottage cheese + 2 slices whole grain toast | 44g |
| Lunch | Tuna salad (2 cans tuna + vegetables + olive oil) in whole grain wrap | 52g |
| Snack | 200g Greek yogurt + handful of almonds + fruit | 20g |
| Dinner | 200g lean beef mince with tomato sauce + 200g cooked pasta | 52g |
| Day 2 Total | 168g | |
Day 3 (Wednesday) — Rest Day
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 4 boiled eggs + 200g Greek yogurt + 40g oats | 48g |
| Lunch | 150g turkey breast + 150g quinoa + roasted vegetables | 52g |
| Snack | 200g cottage cheese + berries + pumpkin seeds | 26g |
| Dinner | 150g chicken breast curry + 200g lentil dal + 150g rice | 54g |
| Day 3 Total | 180g | |
Day 4 (Thursday) — Training Day
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | Protein overnight oats (60g oats + 200g Greek yogurt + 1 scoop whey + milk) | 52g |
| Lunch | 150g grilled chicken + 200g chickpea salad with vegetables + olive oil | 52g |
| Snack (post-workout) | Protein shake (1 scoop whey in 300ml milk) + apple | 33g |
| Dinner | 200g cod fillet + 200g cooked rice + 200g edamame | 56g |
| Day 4 Total | 193g | |
Day 5 (Friday) — Training Day
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | Smoked salmon (100g) + 3 scrambled eggs + 2 slices toast | 43g |
| Lunch | Turkey mince bowl (150g turkey) + rice + salsa + avocado | 43g |
| Snack | 200g Greek yogurt + granola + 1 scoop whey stirred in | 36g |
| Dinner | 200g prawns stir-fry + 200g edamame + 150g noodles | 51g |
| Day 5 Total | 173g | |
Day 6 (Saturday) — Training or Active Rest
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | High protein pancakes (3 eggs + 150g cottage cheese + oats blended) + yogurt | 44g |
| Lunch | Chicken salad (200g chicken + mixed greens + seeds + Greek yogurt dressing) | 57g |
| Snack | Tuna (1 can) + 2 boiled eggs on crackers | 30g |
| Dinner | 250g salmon + 200g roasted sweet potato + asparagus | 58g |
| Day 6 Total | 189g | |
Day 7 (Sunday) — Rest + Meal Prep Day
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 4 boiled eggs + 200g cottage cheese + fruit | 48g |
| Lunch | Lentil soup (300g cooked lentils) + 2 slices whole grain bread + Greek yogurt | 43g |
| Snack | 150g Greek yogurt + protein bar or 1 scoop whey | 38g |
| Dinner | Roast chicken (200g) + roasted vegetables + mashed potato | 52g |
| Day 7 Total | 181g | |
Weekly Shopping List
This covers all 7 days for one person:
| Category | Item | Amount |
|---|---|---|
| Meat | Chicken breast | 1.2 kg |
| Meat | Turkey breast/mince | 600g |
| Meat | Lean beef mince | 400g |
| Fish | Salmon fillets | 800g |
| Fish | Cod fillet | 400g |
| Fish | Canned tuna (in water) | 4 cans |
| Fish | Smoked salmon | 200g |
| Seafood | Prawns | 300g |
| Dairy | Greek yogurt (plain) | 2 kg tub |
| Dairy | Cottage cheese | 800g |
| Dairy | Milk | 2 litres |
| Eggs | Large eggs | 24 (2 dozen) |
| Supplements | Whey protein powder | 1 kg tub |
| Legumes | Lentils (dried) | 500g |
| Legumes | Chickpeas (canned) | 2 cans |
| Legumes | Edamame (frozen) | 500g |
| Grains | Rolled oats | 500g |
| Grains | Brown rice / quinoa | 1 kg |
| Grains | Whole grain bread | 1 loaf |
| Grains | Whole grain pasta | 500g |
| Vegetables | Mixed salad greens | 500g |
| Vegetables | Broccoli | 400g |
| Vegetables | Spinach | 300g |
| Vegetables | Mixed roasting veg | 1 kg |
| Other | Almonds/pumpkin seeds | 300g total |
Meal Prep Tips
Spending 2 hours on Sunday dramatically reduces weekday cooking friction:
- Cook all chicken at once: Season and bake 1.2 kg of chicken breasts at 200°C for 25 minutes. Portion into containers for Monday–Thursday lunches.
- Boil a dozen eggs: Hard-boiled eggs last 5 days refrigerated. They are the fastest grab-and-go protein at any meal.
- Cook a large pot of lentils: 500g dried lentils makes roughly 1.2 kg cooked. Use throughout the week in lunches and dinners.
- Prepare overnight oats jars: 5 jars on Sunday = 5 ready breakfasts for the week.
- Pre-portion snacks: Portion cottage cheese and Greek yogurt into individual containers for the week.
For more breakfast ideas to vary your weekly plan, see our guide to 25 high protein breakfast ideas. For context on how protein around workouts affects muscle gain, see protein before or after workout. For guidance on per-meal protein maximums, see maximum protein per meal.
Get Your Personalized Protein Target
Before starting this plan, confirm that 160–180g is actually right for your body weight and goal. Use our free calculator for your precise target.
Frequently Asked Questions
How much protein do I need to build muscle?
To build muscle effectively, target 1.6–2.2g of protein per kg of body weight daily. For a 75 kg person, that is 120–165g. For an 80 kg person, 128–176g. Beginners can build muscle at the lower end; advanced lifters may benefit from the higher end.
Is 160g of protein a day enough to build muscle?
For most people weighing 75–90 kg, 160g (1.8–2.1g/kg) is in the optimal range for muscle gain. Research shows diminishing returns beyond 2.2g/kg, so 160g is an effective target that avoids the over-consumption zone while providing sufficient muscle protein synthesis substrate.
What should I eat on rest days for muscle gain?
Keep protein the same as training days — muscle protein synthesis continues for 24–48 hours post-training. You can modestly reduce carbohydrates (by 50–100g) to reflect lower energy expenditure. See our dedicated guide on protein intake on rest days for full detail.