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High protein7 days1,600 calories

7 Day High-Protein Meal Plan for Weight Loss

For people who want a full week at 1,600 calories with high protein — the combination that keeps hunger low and muscle protected.

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7 Day High-Protein Meal Plan for Weight Loss

This week combines two things that work well together: a clear seven-day structure and roughly 120 g of protein a day at about 1,600 calories. Breakfasts land near 400 calories, lunches near 560, dinners near 480 and snacks about 160.

If you have tried calorie counting and found yourself hungry all the time, protein is usually the missing piece. Every meal here has an obvious protein anchor — eggs, Greek yogurt, cottage cheese, chicken, turkey, tuna, salmon, shrimp or tofu — with vegetables and a measured grain alongside.

Portion guide

Portions are sized for 1,600 calories with about 120 g of protein. To move up to 1,800, add 1 oz (28 g) of protein and 1/2 cup (90 g) of grains per main meal. To move down to 1,400, trim grains by 1/3 cup (60 g) per meal and keep protein unchanged.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1620 kcal

Breakfast

Greek yogurt with berries and protein powder400

1 1/4 cups (283 g) Greek yogurt, 1/2 scoop (15 g) whey, 1/2 cup (75 g) berries

P 38 g · C 40 g · F 5 g

Lunch

Chicken and chickpea salad560

6 oz (170 g) chicken, 3 cups (85 g) mixed greens, 1/2 cup (85 g) chickpeas, tomato, 1 tbsp (15 ml) vinaigrette

P 50 g · C 40 g · F 18 g

Dinner

Baked salmon with quinoa and asparagus480

5 1/2 oz (156 g) salmon, 3/4 cup (130 g) quinoa, 1 1/2 cups (150 g) asparagus

P 46 g · C 34 g · F 18 g

Snacks

Cottage cheese110

3/4 cup (170 g) cottage cheese

P 17 g · C 8 g · F 3 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Tuesday

1620 kcal

Breakfast

Egg white omelette with turkey and spinach400

4 egg whites plus 1 egg, 2 oz (56 g) deli turkey, spinach, 1 slice (28 g) toast

P 42 g · C 20 g · F 14 g

Lunch

Turkey chili with Greek yogurt560

2 1/2 cups (600 g) turkey chili, 3 tbsp (45 g) Greek yogurt

P 50 g · C 44 g · F 14 g

Dinner

Shrimp and rice bowl480

7 oz (198 g) shrimp, 3/4 cup (135 g) brown rice, 2 cups (200 g) stir-fry vegetables

P 44 g · C 50 g · F 12 g

Snacks

Greek yogurt110

3/4 cup (170 g) Greek yogurt

P 17 g · C 8 g · F 0 g

Almonds70

10 almonds (12 g)

P 3 g · C 3 g · F 6 g

Wednesday

1625 kcal

Breakfast

Cottage cheese and pineapple bowl400

1 1/4 cups (283 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds

P 36 g · C 32 g · F 13 g

Lunch

Grilled chicken burrito bowl560

6 oz (170 g) chicken, 3/4 cup (135 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce

P 48 g · C 54 g · F 16 g

Dinner

Baked cod with lentils and greens480

6 1/2 oz (184 g) cod, 3/4 cup (150 g) cooked lentils, 2 cups (150 g) sautéed greens

P 46 g · C 38 g · F 12 g

Snacks

Protein pudding120

3/4 cup (170 g) Greek yogurt with 1/2 scoop (15 g) whey and cocoa

P 19 g · C 10 g · F 2 g

Carrots with hummus65

1 cup (110 g) carrots, 1 tbsp (15 g) hummus

P 2 g · C 7 g · F 3 g

Thursday

1665 kcal

Breakfast

Protein smoothie with banana and oats400

1 1/2 scoops (45 g) whey, 1 banana (118 g), 1/4 cup (20 g) oats, 1 cup (240 ml) milk

P 42 g · C 46 g · F 6 g

Lunch

Tuna and white bean salad560

2 cans (284 g) tuna, 1 cup (260 g) white beans, tomato, red onion, 1 tbsp (15 ml) olive oil

P 50 g · C 48 g · F 14 g

Dinner

Turkey meatballs with zucchini noodles480

6 oz (170 g) turkey meatballs, 3 cups (375 g) zucchini noodles, 3/4 cup (180 g) marinara

P 48 g · C 30 g · F 18 g

Snacks

Greek yogurt with berries145

3/4 cup (170 g) Greek yogurt, 1/2 cup (75 g) blueberries

P 19 g · C 16 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Friday

1625 kcal

Breakfast

Egg and turkey bacon muffin sandwich400

1 egg plus 2 egg whites, 2 slices (30 g) turkey bacon, 1 light English muffin (57 g), tomato

P 38 g · C 34 g · F 13 g

Lunch

Chicken quinoa bowl with broccoli560

6 oz (170 g) chicken, 3/4 cup (130 g) quinoa, 2 cups (200 g) broccoli, 1 tbsp (15 ml) tahini-lemon

P 52 g · C 46 g · F 14 g

Dinner

Turkey chili with rice480

2 1/4 cups (540 g) turkey chili, 1/2 cup (90 g) brown rice

P 44 g · C 48 g · F 12 g

Snacks

Cottage cheese110

3/4 cup (170 g) cottage cheese

P 17 g · C 8 g · F 3 g

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Saturday

1635 kcal

Breakfast

Greek yogurt parfait with protein granola400

1 1/4 cups (283 g) Greek yogurt, 1/4 cup (30 g) protein granola, 1/2 cup (75 g) berries

P 34 g · C 44 g · F 8 g

Lunch

Greek chicken salad with feta560

6 oz (170 g) chicken, romaine, tomato, cucumber, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil

P 50 g · C 26 g · F 28 g

Dinner

Baked salmon with brown rice480

6 oz (170 g) salmon, 3/4 cup (135 g) brown rice, 2 cups (200 g) green beans

P 44 g · C 42 g · F 16 g

Snacks

Greek yogurt110

3/4 cup (170 g) Greek yogurt

P 17 g · C 8 g · F 0 g

Almonds85

12 almonds (14 g)

P 3 g · C 3 g · F 7 g

Sunday

1665 kcal

Breakfast

Veggie frittata with toast and yogurt400

1 slice (200 g) frittata of 4 egg whites and 1 egg, 1 slice (28 g) toast, 1/2 cup (120 g) yogurt

P 36 g · C 30 g · F 15 g

Lunch

Turkey lettuce wraps with hummus and chickpeas560

6 oz (170 g) turkey, 4 lettuce leaves, 3 tbsp (45 g) hummus, 3/4 cup (130 g) chickpeas

P 50 g · C 42 g · F 16 g

Dinner

Tofu and edamame stir-fry with rice480

6 oz (170 g) tofu, 1 cup (155 g) edamame, 2 cups (200 g) vegetables, 3/4 cup (135 g) brown rice

P 40 g · C 46 g · F 14 g

Snacks

Greek yogurt with blueberries145

3/4 cup (170 g) Greek yogurt, 1/2 cup (75 g) blueberries

P 19 g · C 16 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

What to buy this week

  • •Chicken breast, 2.5 lb (1.1 kg); salmon, cod and shrimp
  • •Canned tuna, 4 cans; 93% lean ground turkey, 2 lb (907 g); deli turkey; turkey bacon
  • •Eggs and egg whites; Greek yogurt, 4 tubs; cottage cheese, 2 tubs; string cheese; feta
  • •Tofu and edamame; chickpeas, white beans, black beans, lentils
  • •Quinoa, brown rice, oats, protein granola, light English muffins, bread
  • •Vegetables: mixed greens, romaine, spinach, tomatoes, cucumbers, carrots, broccoli, asparagus, green beans, zucchini, onions
  • •Fruit: berries, blueberries, apples, bananas; whey protein, almonds, sunflower seeds, olives

Food swaps

Instead ofTryWhy
6 oz (170 g) chicken6 oz (170 g) turkey or 7 oz (198 g) codProtein stays above 45 g.
3/4 cup (150 g) lentils3/4 cup (130 g) quinoa with 1/2 cup (85 g) chickpeasKeeps protein and fiber high.
3 tbsp (45 g) hummus3 tbsp (45 g) Greek yogurt dill dipMore protein, fewer calories.
1/4 cup (30 g) protein granola1 tbsp (8 g) chopped nuts with cinnamonCuts added sugar.

Frequently asked questions

How much protein is in this 7-day plan?

Around 120 g a day, built from eggs, egg whites, Greek yogurt, cottage cheese, chicken, turkey, tuna, salmon, shrimp, tofu, edamame and beans. That is a level commonly recommended for adults losing weight who want to keep muscle.

Why does high protein help with weight loss?

Protein is the most filling macronutrient, so it reduces hunger between meals, and it helps preserve lean muscle while you are in a calorie deficit. It also takes more energy to digest than fat or carbohydrate.

Can I follow this week without protein powder?

Yes. Protein powder appears in only two breakfasts. Replace it with an extra half cup of Greek yogurt, two egg whites, or an ounce of chicken, and the day still lands close to 1,600 calories with similar protein.

Related plans & recipes

7 Day Diet Plan for Weight Loss→1600 Calorie High-Protein Meal Plan→High Protein Low Calorie Meals→1200 Calorie High-Protein Meal Plan→1600 Calorie Meal Plan→Protein Smoothie→

Compare calorie tiers

1200 Calorie Meal Plan1400 Calorie Meal Plan1500 Calorie Meal Plan1600 Calorie Meal Plan1800 Calorie Meal Plan2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.