Protein is the most important macronutrient for body composition. Whether you’re trying to build muscle or lose fat (ideally both), hitting your protein target is the single biggest dietary lever you can pull. Pair this meal plan with a progressive overload training program to maximize muscle growth.

This 7-day meal plan delivers 150-170g of protein daily at approximately 2,000 calories. It’s designed by AI and reviewed for nutritional completeness.

Who This Plan Is For

  • Weight loss: 2,000 calories with high protein preserves muscle during a deficit
  • Muscle gain: If your maintenance is around 2,000, eat this at maintenance or add 200-300 calories from carbs/fats
  • Body recomposition: Perfect as-is for most people at moderate activity levels. Prioritize quality sleep for muscle recovery to get the most from your nutrition

Adjust based on your needs. Use FitnessHub.ai’s AI Nutrition Companion to generate a plan customized to your exact calorie and macro targets.

The 7-Day Plan

Day 1 - Monday

Breakfast (480 cal | 38g protein)

  • 3-egg omelet with spinach, mushrooms, and feta cheese (30g)
  • 1 slice whole grain toast
  • Coffee or tea

Lunch (520 cal | 42g protein)

  • Grilled chicken breast (180g) over mixed greens
  • Brown rice (100g cooked)
  • Roasted vegetables (bell peppers, zucchini)
  • Tahini dressing (1 tbsp)

Snack (220 cal | 30g protein)

  • Protein shake: 1 scoop whey protein + 200ml milk + 1 banana

Dinner (530 cal | 40g protein)

  • Pan-seared salmon (170g)
  • Quinoa (120g cooked)
  • Steamed asparagus (150g)
  • Lemon butter sauce (1 tsp butter + lemon juice)

Evening snack (150 cal | 18g protein)

  • Cottage cheese (150g) with cinnamon

Daily total: 1,900 cal | 168g protein | 170g carbs | 62g fat

Day 2 - Tuesday

Breakfast (450 cal | 35g protein)

  • Greek yogurt (200g, full fat) with mixed berries (100g)
  • 30g granola
  • 1 tbsp chia seeds
  • Drizzle of honey

Lunch (550 cal | 44g protein)

  • Turkey and avocado wrap (whole wheat tortilla)
  • Turkey breast slices (150g)
  • Avocado (1/2), lettuce, tomato
  • Side: carrot sticks with hummus (50g)

Snack (180 cal | 20g protein)

  • Hard-boiled eggs (2) with a pinch of salt and pepper

Dinner (560 cal | 45g protein)

  • Lean beef stir-fry (170g sirloin strips)
  • Mixed vegetables (broccoli, snap peas, bell pepper)
  • Jasmine rice (100g cooked)
  • Soy sauce, garlic, ginger

Evening snack (160 cal | 15g protein)

  • Edamame (100g shelled)

Daily total: 1,900 cal | 159g protein | 165g carbs | 65g fat

Day 3 - Wednesday

Breakfast (420 cal | 32g protein)

  • Overnight oats: 60g oats + 200ml milk + 1 scoop protein powder
  • Topped with sliced strawberries and almonds (15g)

Lunch (530 cal | 40g protein)

  • Tuna salad bowl (1 can tuna in water, drained)
  • Mixed greens, cherry tomatoes, cucumber, red onion
  • Chickpeas (80g canned)
  • Olive oil and lemon dressing

Snack (200 cal | 25g protein)

  • Turkey jerky (50g) + apple

Dinner (580 cal | 48g protein)

  • Baked chicken thighs (200g, skin removed)
  • Sweet potato mash (180g)
  • Green beans (120g)
  • Garlic and herbs

Evening snack (170 cal | 20g protein)

  • Protein pudding: 1 scoop casein protein + 100ml milk, mixed thick

Daily total: 1,900 cal | 165g protein | 175g carbs | 58g fat

Day 4 - Thursday

Breakfast (460 cal | 36g protein)

  • Scrambled eggs (3) with smoked salmon (50g)
  • 1 slice rye bread
  • Cherry tomatoes on the side

Lunch (520 cal | 42g protein)

  • Chicken Caesar salad (grilled chicken 150g)
  • Romaine lettuce, parmesan (20g)
  • Light Caesar dressing
  • Whole grain croutons

Snack (180 cal | 22g protein)

  • Greek yogurt (150g) with a handful of walnuts

Dinner (540 cal | 40g protein)

  • Shrimp and vegetable skewers (200g shrimp)
  • Couscous (100g cooked)
  • Grilled zucchini and bell peppers
  • Chimichurri sauce

Evening snack (200 cal | 18g protein)

  • Protein bar (choose one with 15g+ protein, < 200 cal)

Daily total: 1,900 cal | 158g protein | 160g carbs | 64g fat

Day 5 - Friday

Breakfast (440 cal | 34g protein)

  • Protein pancakes: 1 banana + 2 eggs + 1 scoop protein powder
  • Topped with Greek yogurt and berries

Lunch (560 cal | 45g protein)

  • Lentil and chicken soup (chicken breast 120g, red lentils 80g dry)
  • Whole grain bread roll
  • Side salad

Snack (160 cal | 20g protein)

  • Skyr (150g) with a drizzle of honey

Dinner (550 cal | 42g protein)

  • White fish (cod or tilapia, 200g) baked with herbs
  • Roasted potatoes (150g)
  • Mediterranean salad (cucumber, tomato, olives, feta 20g)

Evening snack (190 cal | 16g protein)

  • Cottage cheese (120g) with pineapple chunks

Daily total: 1,900 cal | 157g protein | 180g carbs | 55g fat

Day 6 - Saturday

Breakfast (500 cal | 38g protein)

  • Breakfast burrito: 3 eggs scrambled + black beans (60g) + salsa
  • Whole wheat tortilla
  • Avocado (1/4)

Lunch (480 cal | 38g protein)

  • Poke bowl: sushi rice (100g), raw tuna/salmon (150g)
  • Edamame, cucumber, avocado, sesame seeds
  • Soy sauce + wasabi

Snack (200 cal | 28g protein)

  • Protein shake: 1 scoop whey + water + ice

Dinner (520 cal | 44g protein)

  • Grilled lamb chops (2 small, ~160g meat)
  • Tabbouleh (bulgur, parsley, tomato, lemon)
  • Roasted eggplant

Evening snack (200 cal | 15g protein)

  • Trail mix with almonds, cashews, and dark chocolate chips (40g)

Daily total: 1,900 cal | 163g protein | 155g carbs | 68g fat

Day 7 - Sunday

Breakfast (470 cal | 35g protein)

  • Smoked salmon bagel (whole wheat thin bagel)
  • Cream cheese (1 tbsp), capers, red onion
  • Side: fruit salad

Lunch (540 cal | 40g protein)

  • Homemade chicken fajitas (chicken breast 160g)
  • Bell peppers, onions, corn tortillas (2)
  • Guacamole, salsa, Greek yogurt (instead of sour cream)

Snack (180 cal | 22g protein)

  • Hard-boiled eggs (2) + handful of cherry tomatoes

Dinner (530 cal | 45g protein)

  • Slow-cooker pulled pork (lean, 180g)
  • Coleslaw (light dressing)
  • Sweet potato fries (baked, 120g)

Evening snack (180 cal | 18g protein)

  • Casein protein hot chocolate: 1 scoop casein + warm milk (150ml)

Daily total: 1,900 cal | 160g protein | 170g carbs | 60g fat

Weekly Grocery List

Proteins

  • Chicken breast (800g)
  • Chicken thighs (200g)
  • Salmon fillets (320g)
  • Tuna (1 can)
  • Shrimp (200g)
  • White fish - cod or tilapia (200g)
  • Lean beef sirloin (170g)
  • Lamb chops (2 small)
  • Pulled pork (lean, 180g)
  • Turkey breast slices (150g)
  • Smoked salmon (100g)
  • Eggs (18)
  • Turkey jerky (50g)

Dairy

  • Greek yogurt (700g)
  • Cottage cheese (400g)
  • Skyr (150g)
  • Milk (1L)
  • Feta cheese (50g)
  • Parmesan (20g)
  • Cream cheese (small tub)

Grains & Carbs

  • Brown rice
  • Quinoa
  • Jasmine rice
  • Couscous
  • Oats (60g)
  • Whole grain bread (1 loaf)
  • Whole wheat tortillas (3)
  • Corn tortillas (2)
  • Whole wheat thin bagel (1)
  • Rye bread (1 loaf)
  • Bulgur (for tabbouleh)
  • Granola (30g)

Fruits & Vegetables

  • Mixed berries (300g)
  • Bananas (2)
  • Apples (1)
  • Strawberries (100g)
  • Pineapple chunks (small)
  • Spinach (200g)
  • Mixed greens (large bag)
  • Broccoli (200g)
  • Asparagus (150g)
  • Green beans (120g)
  • Bell peppers (4)
  • Zucchini (3)
  • Sweet potatoes (2 large)
  • Regular potatoes (150g)
  • Cherry tomatoes (300g)
  • Cucumber (2)
  • Avocados (2)
  • Mushrooms (100g)
  • Red onion (2)
  • Snap peas (100g)
  • Eggplant (1)
  • Romaine lettuce (1 head)
  • Carrots (for sticks)
  • Corn (for fajitas)

Pantry

  • Whey protein powder (1 tub)
  • Casein protein powder (optional)
  • Olive oil
  • Soy sauce
  • Hummus (small tub)
  • Chickpeas (1 can)
  • Black beans (small can)
  • Red lentils (80g)
  • Almonds, walnuts, cashews
  • Chia seeds
  • Tahini
  • Honey

Customize This Plan

This is a starting point. Your ideal plan depends on YOUR body, goals, and food preferences.

Get a plan built specifically for you: Try FitnessHub.ai’s AI Nutrition Companion. Tell it your goals, restrictions, and preferences, and get a custom plan with recipes in under a minute. Free.

Want expert guidance? Find a nutritionist near you on FitnessHub.ai for a professionally supervised nutrition plan.

Frequently Asked Questions

How much protein do I actually need per day to build muscle?

Research consistently shows 1.6-2.2g of protein per kilogram of bodyweight is optimal for muscle growth. For a 75kg person, that is 120-165g daily. This meal plan delivers 150-170g, which covers most people. Going significantly higher provides minimal additional benefit.

Can I follow this meal plan if I am trying to lose weight?

Yes. At 2,000 calories with high protein, this plan works well for weight loss if your maintenance calories are above 2,300. The high protein content preserves muscle mass during a calorie deficit, ensuring most of the weight you lose comes from fat rather than muscle. Use our AI meal planner to adjust the calories for your specific needs.

What if I am vegetarian or vegan?

Swap animal proteins for plant-based alternatives: tofu, tempeh, seitan, lentils, chickpeas, edamame, and protein powder (pea or soy). You may need slightly higher total protein intake (2.0-2.4g/kg) since plant proteins have lower digestibility scores than animal sources. Combine different plant proteins throughout the day for a complete amino acid profile.

Published February 2026. Macros calculated using USDA food database. Consult a healthcare professional before making significant dietary changes.