Free generator
High protein meal plan generator
A 7-day high-protein meal plan that actually hits your target — 30–50g of protein per meal, full macros, and a cheap shopping list. Built from the food in your fridge.
150–250g protein/day
Tuned to your bodyweight and goal — cut, maintain or bulk.
30–50g per meal
The dose that actually drives muscle protein synthesis.
Cheap staples
Eggs, chicken thighs, Greek yogurt, lentils, whey. No exotic powders.
How a high-protein meal plan works
Hitting 150–250g of protein a day is mostly an architecture problem: anchor every meal on 30–50g from one main protein source, then build carbs and fats around it. ProteinPlan handles the math, the portion sizes, and the shopping list — you just cook.
A sample 200g protein day
- • Breakfast: 4-egg omelet + 250g Greek yogurt with berries — ~45g protein
- • Lunch: 200g chicken thigh, rice, peppers — ~55g protein
- • Snack: Whey shake + apple — ~30g protein
- • Dinner: 200g salmon, potatoes, broccoli — ~50g protein
- • Evening: Cottage cheese — ~25g protein
High-protein meal plan FAQ
Is too much protein bad for you?
For healthy adults, intakes up to ~3.5g/kg have not been shown to cause harm. Drink water, eat vegetables.
Best cheap high-protein foods?
Eggs, chicken thighs, milk, Greek yogurt, lentils, canned tuna, whey. Roughly $0.05–0.10 per gram of protein.
Vegetarian or vegan?
Yes — tell the planner your diet and it builds around tofu, tempeh, seitan, lentils, beans and dairy.