This post will give you a simple 100 grams of protein a day meal plan to follow that will make high protein diet super easy to follow!
Eating 100g of protein on just 1200 calories sounds simple—until you’re constantly hungry, tired of bland meals, and overwhelmed by meal prep.
If you’ve ever struggled to balance high-protein, low-calorie meals without spending hours in the kitchen or breaking the bank, you’re not alone.
That’s why this plan keeps things simple: just 3 breakfasts, 3 lunches, and 3 dinners to mix and match, so you can stay on track without meal plan burnout. With easy, satisfying meals, you’ll feel full, energized, and in control of your nutrition, making it easier to build muscle, lose fat, or just feel your best—without feeling like you’re dieting.
7-Day 100 grams of Protein a Day Meal Plan
Monday
Breakfast: Cheesy Spinach Scrambled Eggs with Sourdough Toast
- 1 tsp oil
- 2 eggs
- ¼ cup shredded cheddar cheese
- ½ cup fresh spinach
- Salt & black pepper to taste
- Serve with 1 slice of sourdough toast
Calories: 350
Protein: 28g
Fat: 23g
Carbs: 6g
Instructions:
- Heat 1 tsp oil in a pan over medium heat. Scramble 2 eggs with spinach, salt, and pepper until cooked.
- Stir in shredded cheddar cheese until melted. Serve with a slice of toasted sourdough bread.
Related: 27 Best High Protein Breakfast Recipes to Meal Prep
Lunch:
Ground Turkey Taco Bowl
- 4 oz ground turkey (seasoned with taco seasoning)
- 1 cup shredded lettuce
- ½ cup diced tomatoes
- ¼ avocado, sliced
- ¼ cup shredded cheddar cheese
Calories: 400
Protein: 36g
Fat: 22g
Carbs: 13g
Instructions:
- Cook 4 oz ground turkey with taco seasoning in a pan until browned.
- Assemble with shredded lettuce, diced tomatoes, avocado slices, and shredded cheddar cheese.
Related: 39 High Protein Power Bowls to Meal Prep for the Week
Dinner:
Salmon & Roasted Veggies
- 4 oz seared salmon fillet
- ½ cup roasted sweet potatoes
- 1 cup roasted asparagus
Calories: 500
Protein: 40g
Fat: 25g
Carbs: 30g
Instructions:
- Pan-sear 4 oz salmon fillet until cooked through.
- Serve with ½ cup roasted sweet potatoes and 1 cup roasted asparagus.
Snack:
Protein Shake
- 1 scoop whey protein
- 1 cup almond milk
Calories: 200
Protein: 24g
Fat: 7g
Carbs: 8g
Instructions:
- Mix 1 scoop whey protein with 1 cup almond milk in a shaker or blender.
Total Daily Macros:
- Calories: 1320
- Protein: 119g
- Fat: 77g
- Carbs: 45g
Related: 25 Best High Protein Snacks for On the Go
Tuesday
Breakfast:
High-Protein Yogurt Bowl
- ¾ cup Greek yogurt
- 1 tbsp peanut butter
- ½ cup mixed berries
Calories: 300
Protein: 28g
Fat: 16g
Carbs: 18g
Instructions:
- In a bowl, combine ¾ cup Greek yogurt with 1 tbsp peanut butter.
- Top with ½ cup mixed berries and enjoy!
Lunch:
Grilled Chicken & Quinoa Bowl
- 4 oz grilled chicken breast
- ½ cup cooked quinoa
- 1 cup roasted broccoli
Calories: 450
Protein: 40g
Fat: 16g
Carbs: 38g
Instructions:
- Grill 4 oz chicken breast and slice.
- Serve with ½ cup cooked quinoa and 1 cup roasted broccoli.
Related: 35+ Quick & Easy High Protein Lunches
Dinner:
Shrimp Stir-Fry
- 4 oz shrimp
- ½ cup cooked brown rice
- 1 cup sautéed mixed bell peppers
Calories: 450
Protein: 36g
Fat: 20g
Carbs: 36g
Instructions:
- Cook 4 oz shrimp in a pan until pink.
- Sauté 1 cup mixed bell peppers, then add shrimp and ½ cup cooked brown rice. Stir to combine.
Snack:
Cottage Cheese & Almonds
- ½ cup cottage cheese
- 10 almonds
Calories: 200
Protein: 14g
Fat: 15g
Carbs: 8g
Instructions:
- Serve ½ cup cottage cheese with 10 almonds for a quick snack.
Total Daily Macros:
- Calories: 1230
- Protein: 109g
- Fat: 49g
- Carbs: 82g
Related: 15 Quick & Easy Protein Balls No Bake Recipes
Wednesday
Breakfast:
Overnight Protein Oats
- ½ cup oats
- 1 scoop protein powder
- 1 tbsp chia seeds
- ½ cup almond milk
Calories: 350
Protein: 30g
Fat: 12g
Carbs: 30g
Instructions:
- In a jar or bowl, mix ½ cup oats, 1 scoop protein powder, 1 tbsp chia seeds, and ½ cup almond milk.
- Stir well and refrigerate overnight. Stir before serving.
Lunch:
Tuna Salad Wrap
- 1 can tuna
- 1 tbsp mayo
- 1 whole wheat tortilla
- Lettuce leaves
Calories: 300
Protein: 32g
Fat: 18g
Carbs: 12g
Instructions:
- Mix 1 can tuna with 1 tbsp mayo.
- Spread on a whole wheat tortilla, add lettuce, and roll up.
Dinner:
Ground Turkey Taco Bowl (Repeat)
- 4 oz ground turkey (seasoned with taco seasoning)
- 1 cup shredded lettuce
- ½ cup diced tomatoes
- ¼ avocado, sliced
- ¼ cup shredded cheddar cheese
Calories: 400
Protein: 36g
Fat: 22g
Carbs: 13g
Instructions:
- Cook 4 oz ground turkey with taco seasoning in a pan until browned.
- Assemble with shredded lettuce, diced tomatoes, avocado slices, and shredded cheddar cheese.
Snack:
Hard-Boiled Eggs
- 2 hard-boiled eggs
Calories: 140
Protein: 12g
Fat: 10g
Carbs: 1g
Instructions:
- Boil eggs, peel, and enjoy as a protein-packed snack.
Total Daily Macros:
- Calories: 1290
- Protein: 107g
- Fat: 72g
- Carbs: 67g
Thursday
Breakfast:
Cheesy Spinach Scrambled Eggs with Sourdough Toast
- 1 tsp oil
- 2 eggs
- ¼ cup shredded cheddar cheese
- ½ cup fresh spinach
- Salt & black pepper to taste
- Serve with 1 slice of sourdough toast
Calories: 350
Protein: 28g
Fat: 23g
Carbs: 6g
Instructions:
- Heat 1 tsp oil in a pan over medium heat. Scramble 2 eggs with spinach, salt, and pepper until cooked.
- Stir in shredded cheddar cheese until melted. Serve with a slice of toasted sourdough bread.
Lunch:
Grilled Chicken & Quinoa Bowl
- 4 oz grilled chicken breast
- ½ cup cooked quinoa
- 1 cup roasted broccoli
Calories: 450
Protein: 40g
Fat: 16g
Carbs: 38g
Instructions:
- Grill 4 oz chicken breast and slice.
- Serve with ½ cup cooked quinoa and 1 cup roasted broccoli.
Dinner:
Shrimp Stir-Fry
- 4 oz shrimp
- ½ cup cooked brown rice
- 1 cup sautéed mixed bell peppers
Calories: 450
Protein: 36g
Fat: 20g
Carbs: 36g
Instructions:
- Cook 4 oz shrimp in a pan until pink.
- Sauté 1 cup mixed bell peppers, then add shrimp and ½ cup cooked brown rice. Stir to combine.
Snack:
Protein Shake
- 1 scoop whey protein
- 1 cup almond milk
Calories: 200
Protein: 24g
Fat: 7g
Carbs: 8g
Instructions:
- Mix 1 scoop whey protein with 1 cup almond milk in a shaker or blender.
Total Daily Macros:
- Calories: 1320
- Protein: 119g
- Fat: 77g
- Carbs: 45g
Friday
Breakfast:
High-Protein Yogurt Bowl
- ¾ cup Greek yogurt
- 1 tbsp peanut butter
- ½ cup mixed berries
Calories: 300
Protein: 28g
Fat: 16g
Carbs: 18g
Instructions:
- In a bowl, combine ¾ cup Greek yogurt with 1 tbsp peanut butter.
- Top with ½ cup mixed berries and enjoy!
Lunch:
Ground Turkey Taco Bowl
- 4 oz ground turkey (seasoned with taco seasoning)
- 1 cup shredded lettuce
- ½ cup diced tomatoes
- ¼ avocado, sliced
- ¼ cup shredded cheddar cheese
Calories: 400
Protein: 36g
Fat: 22g
Carbs: 13g
Instructions:
- Cook 4 oz ground turkey with taco seasoning in a pan until browned.
- Assemble with shredded lettuce, diced tomatoes, avocado slices, and shredded cheddar cheese.
Dinner:
Salmon & Roasted Veggies
- 4 oz seared salmon fillet
- ½ cup roasted sweet potatoes
- 1 cup roasted asparagus
Calories: 500
Protein: 40g
Fat: 25g
Carbs: 30g
Instructions:
- Pan-sear 4 oz salmon fillet until cooked through.
- Serve with ½ cup roasted sweet potatoes and 1 cup roasted asparagus.
Snack:
Cottage Cheese & Almonds
- ½ cup cottage cheese
- 10 almonds
Calories: 200
Protein: 14g
Fat: 15g
Carbs: 8g
Instructions:
- Serve ½ cup cottage cheese with 10 almonds for a quick snack.
Total Daily Macros:
- Calories: 1230
- Protein: 109g
- Fat: 49g
- Carbs: 82g
Saturday
Breakfast:
Overnight Protein Oats
- ½ cup oats
- 1 scoop protein powder
- 1 tbsp chia seeds
- ½ cup almond milk
Calories: 350
Protein: 30g
Fat: 12g
Carbs: 30g
Instructions:
- In a jar or bowl, mix ½ cup oats, 1 scoop protein powder, 1 tbsp chia seeds, and ½ cup almond milk.
- Stir well and refrigerate overnight. Stir before serving.
Lunch:
Tuna Salad Wrap
- 1 can tuna
- 1 tbsp mayo
- 1 whole wheat tortilla
- Lettuce leaves
Calories: 300
Protein: 32g
Fat: 18g
Carbs: 12g
Instructions:
- Mix 1 can tuna with 1 tbsp mayo.
- Spread on a whole wheat tortilla, add lettuce, and roll up.
Dinner:
Ground Turkey Taco Bowl
- 4 oz ground turkey (seasoned with taco seasoning)
- 1 cup shredded lettuce
- ½ cup diced tomatoes
- ¼ avocado, sliced
- ¼ cup shredded cheddar cheese
Calories: 400
Protein: 36g
Fat: 22g
Carbs: 13g
Instructions:
- Cook 4 oz ground turkey with taco seasoning in a pan until browned.
- Assemble with shredded lettuce, diced tomatoes, avocado slices, and shredded cheddar cheese.
Snack:
Hard-Boiled Eggs
- 2 hard-boiled eggs
Calories: 140
Protein: 12g
Fat: 10g
Carbs: 1g
Instructions:
- Boil eggs, peel, and enjoy as a protein-packed snack.
Total Daily Macros:
- Calories: 1290
- Protein: 107g
- Fat: 72g
- Carbs: 67g
Sunday
Breakfast:
Cheesy Spinach Scrambled Eggs with Sourdough Toast
- 1 tsp oil
- 2 eggs
- ¼ cup shredded cheddar cheese
- ½ cup fresh spinach
- Salt & black pepper to taste
- Serve with 1 slice of sourdough toast
Calories: 350
Protein: 28g
Fat: 23g
Carbs: 6g
Instructions:
- Heat 1 tsp oil in a pan over medium heat. Scramble 2 eggs with spinach, salt, and pepper until cooked.
- Stir in shredded cheddar cheese until melted. Serve with a slice of toasted sourdough bread.
Lunch:
Grilled Chicken & Quinoa Bowl
- 4 oz grilled chicken breast
- ½ cup cooked quinoa
- 1 cup roasted broccoli
Calories: 450
Protein: 40g
Fat: 16g
Carbs: 38g
Instructions:
- Grill 4 oz chicken breast and slice.
- Serve with ½ cup cooked quinoa and 1 cup roasted broccoli.
Dinner:
Shrimp Stir-Fry
- 4 oz shrimp
- ½ cup cooked brown rice
- 1 cup sautéed mixed bell peppers
Calories: 450
Protein: 36g
Fat: 20g
Carbs: 36g
Instructions:
- Cook 4 oz shrimp in a pan until pink.
- Sauté 1 cup mixed bell peppers, then add shrimp and ½ cup cooked brown rice. Stir to combine.
Snack:
Cottage Cheese & Almonds
- ½ cup cottage cheese
- 10 almonds
Calories: 200
Protein: 14g
Fat: 15g
Carbs: 8g
Instructions:
- Serve ½ cup cottage cheese with 10 almonds for a quick snack.
Total Daily Macros:
- Calories: 1320
- Protein: 119g
- Fat: 77g
- Carbs: 45g
Shopping List:
Proteins:
- 12 eggs
- 1 lb ground turkey
- 1 lb salmon fillet
- 1 lb shrimp
- 2 chicken breasts
- 3 cans tuna
- 1 tub Greek yogurt
- 1 container cottage cheese
- 1 tub protein powder
Vegetables & Greens:
- 1 bag spinach
- 1 head lettuce
- 3 cups broccoli
- 2 cups mixed bell peppers
- 2 cups diced tomatoes
- 1 bunch asparagus
- 4 medium sweet potatoes
- 4 medium avocados
Pantry & Miscellaneous:
- small loaf of sourdough toast
- 1 pack whole wheat tortillas
- 1 cup quinoa
- 2 cups oats
- ½ cup chia seeds
- 1 bottle almond milk
- 1 jar peanut butter
- 1 bag shredded cheddar cheese
- 1 bottle mayo
- 1 pack taco seasoning
- 1 pack almonds