High-Protein Meal Prep Plan for the Week
A 7-day high-protein meal plan designed for meal preppers who want to build and maintain muscle without sacrificing flavor.
High-protein eating is easier when the week is built around repeatable meals instead of constant decision-making. This plan combines full RecipePool recipes with simple breakfasts and snacks you can prep ahead.
The backbone is familiar meal prep: chicken, salmon, beef, grains, vegetables, yogurt, eggs, and protein-forward snacks.
Batch-cook proteins in two prep windows during the week, portion grains and vegetables, and keep sauces separate when that helps texture after reheating.
Monday
Day 1
Greek yogurt with granola and blueberries
Tuesday
Day 2
Three-egg omelet with spinach and feta
Cottage cheese with pineapple
Wednesday
Day 3
Leftover Korean beef bulgogi over brown rice with broccoli
Protein shake with banana and peanut butter
Thursday
Day 4
Overnight oats with protein powder and sliced almonds
Hard-boiled eggs with everything bagel seasoning
Friday
Day 5
Scrambled eggs with smoked salmon on toast
Turkey jerky and mixed nuts
Saturday
Day 6
Sunday
Day 7
Egg white frittata with peppers and mushrooms
Leftover Korean chicken rice box reheated with edamame
Tuna salad on whole grain crackers