High-protein meal plan
Hitting a protein target sounds simple until you're staring at the same chicken and rice for the fifth day running. A high-protein week only works if the food is varied enough to keep eating — protein spread across breakfast, lunch and dinner, from more than one or two sources.
Here's a real seven-day plan built to keep protein high at every meal, with an estimated protein figure on each dish and a shopping list at the end. Generate your own and 7cal tailors it to your diet, your dislikes, and how much time you have to cook.
No account, no card. Your first week is free.
AI can make mistakes. Not medical advice — check allergens yourself. Learn more
Generated by 7cal with a protein-forward emphasis, then reviewed. Protein and calorie figures are per-person estimates.
Every ingredient from the plan above, combined and grouped by aisle. In the app it’s scaled to your household and you check items off as you shop.
The mistake is loading all your protein into dinner. Spreading it across the day — eggs or Greek yogurt at breakfast, a real protein at lunch, another at dinner — is easier to hit and easier to digest than a single enormous evening meal.
Variety is the other half. Rotating between poultry, fish, eggs, dairy and legumes keeps the week interesting and covers a wider range of nutrients than leaning on one source. A good plan makes that rotation automatic instead of something you have to think about.
High-protein cooking has a reputation for being fiddly meal-prep. It doesn't have to be. Sheet-pan proteins, overnight oats with yogurt, and grain bowls you assemble from batch-cooked components get you there with a fraction of the effort — and they scale cleanly if you want to cook once and eat twice.
7cal steers toward a protein-forward week — a substantial protein source at each meal — and shows an estimated protein figure per dish so you can see how it adds up. It isn't a macro calculator; it's a planner that leans the whole week toward protein.
Yes. Set your diet to vegetarian or pescatarian and 7cal builds the protein from eggs, dairy, legumes, tofu and fish instead. The protein emphasis stays; the sources change.
The plans favor dishes that batch and reheat well, and every quantity is derived from what the people you added actually eat — so a week for one is a week for one, and cooking extra is a matter of doubling a dish you already know the size of.
Two different calorie targets
You eat 2,200 a day, your partner eats 1,500, and you both want the same dinner. See a real week where every meal is portioned for both of you — one dish, two plates.
Family meal planning
Plan a whole week of family meals in seconds. See a real 7-day plan for a family of four — kid-friendly dinners, shared ingredients, and one shopping list.
Weight-loss meal plan
A weight-loss meal plan built on real, filling food — not crash-diet gimmicks. See a full 7-day week with a shopping list, and generate one tailored to you.
Vegetarian meal plan
A vegetarian meal plan where no meal feels like a side dish — real protein from beans, lentils, eggs, tofu and grains. See a full week and generate your own.
Tailored to how you actually eat. Review it, swap what doesn’t fit, and shop with one clear list.