High-protein meal plans

Eating enough protein to build muscle is easier with a plan. MealTote builds a week of breakfasts, lunches and dinners around your protein, carb and fat targets, and sizes every portion to match.

These recipes get at least 30% of their calories from protein: egg-white breakfast burritos, protein pancakes, chicken and rice bowls, lean beef and turkey dinners, salmon and shrimp. Set a target like 190 g a day and the planner leans on them, then suggests extra protein or a side when a meal falls short.

Build my free high-protein meal plan

How MealTote builds your plan

• Answer a few questions: who's eating, calories, optional macros, foods you love, allergies, time and budget.
• Get a 3, 5 or 7-day plan with portions sized for each person, and swap any meal in one tap.
• Shop from one grocery list split across Walmart, Aldi, Costco, Kroger and 30+ other chains, with a meal prep guide for the week.

Breakfast ideas

Baked Ham & Cheddar Egg Cups25 min · 410 kcal · 44 g proteinBlueberry Cottage Cheese Blender Pancakes25 min · 470 kcal · 46 g proteinCreamy Cottage Cheese Scrambled Eggs with Canadian Bacon15 min · 390 kcal · 39 g proteinCrustless Ham, Broccoli & Cheddar Egg-White Quiche55 min · 370 kcal · 46 g proteinEggs in Purgatory with Turkey Sausage & Egg Whites40 min · 530 kcal · 50 g proteinFluffy Blueberry Egg-White Protein Oatmeal15 min · 445 kcal · 42 g proteinHam & Swiss Cottage Cheese Egg Bites45 min · 370 kcal · 42 g proteinMake-Ahead Canadian Bacon & Egg-White English Muffin Sandwiches35 min · 410 kcal · 39 g proteinMaple-Sage Turkey Sausage Patties with Egg-White Scramble & Toast30 min · 430 kcal · 46 g proteinMocha Banana Protein Breakfast Shakes5 min · 405 kcal · 41 g proteinNew Orleans Grillades & Grits110 min · 595 kcal · 45 g proteinPhilly Cheesesteak Egg-White Omelets35 min · 440 kcal · 49 g proteinSmoked Salmon & Green Onion Scramble on Sourdough Toast15 min · 425 kcal · 41 g proteinStrawberry Cheesecake Protein Yogurt Bowls10 min · 365 kcal · 38 g proteinTurkey Chorizo & Egg-White Freezer Burritos40 min · 530 kcal · 50 g proteinBreakfast Banana Splits with Vanilla Protein Cottage Cheese10 min · 415 kcal · 39 g proteinChicken Fajita Egg-White Scramble Bowls30 min · 445 kcal · 52 g proteinChocolate Peanut Butter Protein Overnight Oats10 min · 460 kcal · 43 g proteinCrisp Protein Waffles with Strawberries & Vanilla Yogurt30 min · 425 kcal · 43 g proteinEgg-White Florentine Omelets with Feta & Toasted English Muffins25 min · 420 kcal · 40 g proteinEverything-Bagel Cottage Cheese Bowls with Smoked Salmon & Jammy Eggs15 min · 370 kcal · 38 g proteinMachaca con Huevo (Northern Mexican Shredded Beef & Egg Scramble)30 min · 440 kcal · 41 g proteinMake-Ahead Cinnamon Protein French Toast Bake60 min · 390 kcal · 39 g proteinSheet-Pan Berry Protein Pancakes35 min · 400 kcal · 40 g protein

Lunch ideas

Avgolemono (Greek Lemon Chicken & Rice Soup)45 min · 500 kcal · 40 g proteinBang Bang Shrimp Bowls with Crunchy Slaw30 min · 510 kcal · 57 g proteinBifanas (Portuguese Garlic-Wine Pork Sandwiches)30 min · 500 kcal · 39 g proteinCajun Salmon & Shrimp Rice Bowls with Pineapple Salsa35 min · 670 kcal · 70 g proteinChicken Lettuce Wraps with Shiitakes & Water Chestnuts25 min · 520 kcal · 39 g proteinChicken Tikka Rice Bowls with Cucumber Raita45 min · 545 kcal · 65 g proteinCreamy Pesto Chicken Pasta Salad with Cottage Cheese Dressing30 min · 545 kcal · 59 g proteinCurry Chicken Salad Lettuce Cups with Apple & Cashews30 min · 510 kcal · 63 g proteinFattoush Salad with Sumac Chicken30 min · 540 kcal · 46 g proteinGarlic-Lime Pork Bánh Mì Rice Bowls with Quick Pickles45 min · 525 kcal · 55 g proteinGreek Salad with Grilled Chicken25 min · 560 kcal · 48 g proteinHomemade Chicken Noodle Soup with Wide Egg Noodles50 min · 435 kcal · 38 g proteinNigerian Catfish Pepper Soup with Boiled Plantain40 min · 505 kcal · 40 g proteinPeri-Peri Chicken Wraps with Garlic Yogurt30 min · 480 kcal · 44 g proteinPeruvian Ceviche with Sweet Potato & Corn45 min · 485 kcal · 49 g proteinSesame-Ginger Chicken Bowls with Edamame & Pineapple35 min · 565 kcal · 61 g proteinShrimp Fajita Bowls with Cilantro-Lime Rice30 min · 505 kcal · 57 g proteinTurkey Taco Stuffed Sweet Potatoes55 min · 540 kcal · 65 g proteinWhite Chicken Chili with Green Chiles & Greek Yogurt50 min · 530 kcal · 67 g proteinBig Mac Salad with Lean Beef & Special Sauce20 min · 520 kcal · 56 g proteinBlackened Cod Taco Bowls with Pineapple Salsa30 min · 530 kcal · 56 g proteinBuffalo Chicken Rice Bowls with Ranch Yogurt35 min · 590 kcal · 67 g proteinBuffalo Chicken Wraps with Ranch Slaw30 min · 570 kcal · 44 g proteinChicken Hummus Bowls with Quinoa, Feta & Lemon Yogurt35 min · 570 kcal · 65 g protein

Dinner ideas

30-Minute Chicken Pho40 min · 455 kcal · 36 g proteinBacalhau à Brás (Portuguese Salt Cod with Eggs & Crispy Potatoes)50 min · 735 kcal · 85 g proteinChicken Cacciatore over Soft Parmesan Polenta75 min · 675 kcal · 56 g proteinChicken Sausage & Peppers Skillet with White Beans35 min · 570 kcal · 56 g proteinChimichurri Sirloin with Roasted Sweet Potatoes & Asparagus45 min · 625 kcal · 63 g proteinDijon-Rosemary Pork Tenderloin with Mustard Yogurt Sauce45 min · 550 kcal · 67 g proteinFilipino Chicken Adobo with Garlic & Bay60 min · 775 kcal · 64 g proteinGambas al Ajillo (Sizzling Garlic Shrimp) with Crusty Bread20 min · 575 kcal · 55 g proteinGarlic Butter Steak Bites & Potatoes30 min · 575 kcal · 45 g proteinGarlic-Ginger Ground Beef & Broccoli Rice Bowls30 min · 670 kcal · 66 g proteinGreek Chicken Pita Bowls with Tzatziki30 min · 695 kcal · 54 g proteinLemon-Herb Baked Cod with Feta Orzo & Green Beans35 min · 530 kcal · 61 g proteinMusakhan (Sumac-Onion Roast Chicken on Flatbread)75 min · 750 kcal · 59 g proteinSheet-Pan Chicken Shawarma Plates40 min · 665 kcal · 51 g proteinSheet-Pan Tandoori Chicken with Cauliflower & Chickpeas50 min · 660 kcal · 75 g proteinSheet-Pan Teriyaki Chicken & Broccoli with Rice40 min · 630 kcal · 67 g proteinShish Tawook with Toum, Pita & Pickles45 min · 715 kcal · 61 g proteinSinigang na Hipon (Sour Tamarind Shrimp Soup)35 min · 575 kcal · 45 g proteinThai Basil Chicken (Pad Krapow)15 min · 610 kcal · 46 g proteinBBQ Chicken Stuffed Sweet Potatoes with Yogurt Slaw60 min · 535 kcal · 60 g proteinBuffalo Chicken Stuffed Peppers with Melted Mozzarella50 min · 580 kcal · 67 g proteinCheeseburger Bowls with Crispy Potatoes & Special Sauce40 min · 690 kcal · 69 g proteinChipotle Shrimp Tacos with Lime Slaw & Black Beans30 min · 510 kcal · 64 g proteinChupín de Pescado (Argentine Fish & Potato Stew)55 min · 575 kcal · 44 g protein

118 MealTote recipes fit this plan. Browse all recipes.

Questions

Other meal plans