High-protein meal plan generator
Enter your protein goal and get a week of real meals, with protein for every day and one grocery list for all of it.
How to make a high-protein meal plan
- Set your protein targetEnter grams per day, or get your number from the protein calculator. The generator picks breakfasts, lunches and dinners that land near it each day.
- Choose diet, days and peoplePescatarian, vegetarian and vegan plans only use matching recipes. People scales the grocery list.
- Print, copy or shufflePrint the plan with its grocery list, copy the list to your notes, or shuffle for new meals.
Built from tested recipes
Every meal comes from RecipeVault's library of 31 high-protein recipes, from overnight protein oats to turkey chili. Calories and protein for each were calculated from the ingredients using USDA nutrition data, not guessed.
One grocery list for the week
Ingredients from every recipe are combined and sorted by store section: produce, meat and seafood, dairy and eggs, grains and pantry. Canned goods are rounded to cans, produce to pieces.
What your plan includes
| Week grid | Breakfast, lunch and dinner for 5 or 7 days, with protein and calories for each meal and each day. |
|---|---|
| Daily check | A ✓ when a day is within 12% of your protein target. |
| Grocery list | Combined amounts for your number of people, by store section, with checkboxes for printing. |
| Recipes | Ingredients and steps for every meal in the plan. |
| Leftovers mode | Dinner is doubled and becomes the next day's lunch, so you cook once a day. |
For a guided start, read our 7-day high-protein meal plan for beginners or grab the free high-protein recipe PDF.
Frequently asked questions
How do I make a high-protein meal plan?
Pick a daily protein target (often 1.4 to 2.0 g per kg of body weight if you exercise), then plan meals with 25 to 40 g each. This generator does it for you from tested recipes and builds the grocery list.
How much protein is a high-protein diet?
There is no single definition, but most high-protein plans provide 1.2 to 2.0 g of protein per kg of body weight, or roughly 25 to 35% of calories from protein.
Can I make a vegetarian or vegan high-protein meal plan?
Yes. Choose Vegetarian or Vegan and the plan uses only matching recipes, such as tofu scrambles, lentil salads and chickpea curry. Vegan plans may land a little lower in protein.
Is this meal plan free?
Yes. It runs in your browser with no sign-up. You can print the plan or copy the grocery list.
Can I save the plan on my phone?
Print it or copy the list, or use RecipeVault, which keeps your weekly plan and grocery list on your phone and shares them with your household.
How many calories are in the meal plan?
Each meal and day shows calories. Most days land between about 1,300 and 2,000 kcal before snacks, depending on your protein target.
References
Keep cooking smarter
Protein calculator
Your daily protein target from weight, activity and goal, plus a day of meals that hits it.
Ingredient substitute finder
Out of buttermilk, eggs or heavy cream? Exact swap amounts for 20 ingredients.
Recipe scaler
Double, halve or scale any recipe to any servings, with pan sizes and smart rounding.
Cups to grams converter
Convert cups, tablespoons and grams for 30 ingredients, measured the way bakers do.
What can I make with these ingredients?
Tick what is in your fridge and get recipes ranked by match, with what is missing.
Recipe calorie & macro calculator
Paste any recipe for calories and macros per serving, plus a healthier version.
Every tool on this page, built into one app.
RecipeVault saves recipes from TikTok, Instagram and YouTube, shows protein on every recipe, plans your week and builds the grocery list. Free on iPhone and Android.