High-protein meal plan
Free 7-Day High-Protein Meal Plan
A week built to hit your protein — around 130g+ a day to build muscle, stay full, and lose fat.
1,700–2,100 cal/dayProtein: 130g+/dayNet carbs: flexibleFat: moderate
A sample day
What a day on the high-protein plan looks like
| Meal | Dish | Cal | Net carbs | Protein |
|---|---|---|---|---|
| Breakfast | Egg-white scramble & chicken sausage | 380 | 6g | 42g |
| Lunch | Grilled chicken, rice & broccoli bowl | 560 | 45g | 52g |
| Dinner | Lean steak with potatoes & greens | 620 | 38g | 50g |
| Snack | Protein shake & Greek yogurt | 260 | 12g | 40g |
One sample day — the full week and a grocery list generate inside CarbMeNot, and you can swap any meal.
Why it works
Built for building muscle and staying full while losing fat.
- 130g+ protein a day, spread across meals
- Protects muscle on a cut, builds it on a bulk
- Keeps you full so a deficit is easier
- Auto grocery list, swap any meal
Want it tailored to you?
Tell CarbMeNot your calories, foods you like, allergies, and cooking time, and the AI builds a custom high-protein plan — with recipes, macros, and a grocery list — in seconds.
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Good to know
Frequently asked questions
- How much protein does the plan include?
- Around 130g or more per day, spread across breakfast, lunch, dinner, and a snack. You can set your own protein target in the CarbMeNot app based on your body weight and goal.
- Is it good for building muscle?
- Yes — high daily protein plus enough calories is the foundation for building muscle. Pair it with resistance training and track your protein in the app.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.
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Get your high-protein plan in the app
Generate the full week, a grocery list, and track it all — free on the App Store and Google Play.
Free to download · iOS & Android · No signup required