High-Protein Meal Prep
Build muscle with 150g+ protein daily. Complete 6-day meal prep plan optimized for muscle building with lean proteins, macro tracking, and detailed prep instructions.
6-Day High-Protein Meal Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Shopping List
Proteins
- □Chicken breasts (3 lbs)
- □Salmon fillets (1.5 lbs)
- □Sirloin steak (1.5 lbs)
- □Ground turkey (2 lbs)
- □Eggs (2 dozen)
- □Egg whites (64 oz carton)
- □Canned tuna (4 cans)
- □Greek yogurt (32 oz)
- □Cottage cheese (32 oz)
- □Protein powder (2 lbs)
- □Turkey bacon (1 pack)
Grains
- □Quinoa (2 cups uncooked)
- □Brown rice (2 cups uncooked)
- □Rolled oats (16 oz)
- □Whole wheat pasta (1 box)
Vegetables
- □Broccoli (3 heads)
- □Asparagus (2 bunches)
- □Spinach (16 oz)
- □Sweet potatoes (4 large)
- □Mixed salad greens (2 bags)
Fruits
- □Bananas (6)
- □Blueberries (12 oz)
- □Strawberries (12 oz)
Other
- □Chickpeas (2 cans)
- □Almonds (8 oz)
- □Peanut butter
- □Olive oil
- □Seasonings
Prep Instructions & Timeline
Season and bake all chicken, salmon, and steak. Cook turkey meatballs. Hard-boil 12 eggs.
Cook quinoa, rice, and pasta. Roast sweet potatoes. Steam broccoli and asparagus.
Portion all meals into containers. Prepare overnight oats. Mix protein shakes. Label everything.
Storage Tips & Shelf Life
Refrigerator (Days 1-3)
Store first 3 days of meals in refrigerator. Chicken and fish stay fresh 3-4 days.
Freezer (Days 4-6)
Freeze remaining meals immediately. Thaw overnight in fridge before consuming.
Frequently Asked Questions
How much protein do I need for muscle building?
For muscle building, aim for 0.8-1g of protein per pound of body weight. A 180lb person needs 144-180g protein daily. This meal plan provides 150-170g protein per day.
What are the best high-protein foods for meal prep?
The best are chicken breast (31g per 4oz), salmon (25g per 4oz), eggs (6g each), Greek yogurt (17g per cup), and cottage cheese (28g per cup).