The Ultimate 2 Week High Protein Meal Plan

Photo of author
Written by
reviewed by Katelyn Tocci
Published:

Many studies have found that long-term adherence to high-protein meal plans may help decrease food intake, body weight, and body fat percentage.

Trying a 2 week high protein diet menu can be a good foray into trying a high protein diet plan to see if your body feels well eating more protein and whether a high protein meal plan for weight loss works for you.

In this 2 week high protein meal plan guide, we will provide you with a list of the best foods to eat on high protein meal plans and give you a flexible 2 week high protein diet plan for you to try out to see if this type of diet works for you.

We will discuss the following: 

  • What Are the Best High Protein Meal Plan Foods?
  • Should I Have Protein Shakes On a High Protein Meal Plan?
  • The Ultimate 2 Week High Protein Meal Plan

Let’s get started!

A clipboard that reads meal plan and the inside of a fridge.

What Are the Best High Protein Meal Plan Foods?

Almost all foods contain at least trace amounts of protein, but the following foods are particularly high in protein and best for high protein meal plans:

  • Lean Meat: Lean beef, pork, venison, bison, emu, etc.
  • Fish: Halibut, salmon, sardines, mackerel, tuna, bass, tilapia, cod, etc.
  • Seafood: Scallops, crab, shrimp, lobster, mussels, squid, clams, etc. 
  • Poultry: Turkey, chicken, duck, quail, etc. 
  • Legumes: Beans, peas, lentils, chickpeas, hummus, etc.
  • Soy: Tofu, tempeh, soy milk, etc.
  • Low-Fat Dairy: Low-fat milk, cheese, yogurt, cottage cheese, kefir, buttermilk, etc. 
  • Eggs
  • Seitan
  • Nutritional yeast
  • Protein powders and protein bars
A variety of high protein foods such as fish, eggs, and legumes.

The following nutritious foods also contain some protein, though they also are high in other macronutrients:

  • Whole Grains: Whole wheat, quinoa, oats, teff, buckwheat
  • Vegetables: Broccoli, spinach, kale, etc.
  • Nuts: Almonds, peanuts, macadamia nuts, walnuts, pistachios, pecans, etc.
  • Seeds: Flax seeds, chia seeds, pumpkin seeds, sunflower seeds, squash seeds, hemp seeds, sesame seeds

Keep in mind that plant-based sources of protein usually do not contain all nine essential amino acids.

Therefore, if you are following a vegan high-protein meal plan or a vegetarian high-protein meal plan, you will need to strategically pair complementary plant-based foods together. 

For example, eating beans with rice can provide the full list of essential amino acids.

A chocolate protein shake.

Should I Have Protein Shakes On a High-Protein Meal Plan?

Choosing high-protein snacks is a great way to increase protein on a high protein meal plan for weight loss or general high protein meal plans for building muscle.

While it is always recommended to have whole, natural foods rather than processed foods, the convenience of high-protein snacks like protein bars and protein shakes can be helpful for those who are busy and on the go.

These high-protein snacks are particularly helpful after workouts or when you don’t have time and access to sit down and eat a high-protein meal.

Note that when choosing whey or plant-based protein bars, it is important to pay attention to the nutrition facts and ingredient labels to fully understand what is in the product.

For example, some protein bars contain artificial sweeteners or non-caloric sweeteners such as Stevia, so they provide a few grams of carbohydrates at most. 

Nutrition facts labels.

On the other hand, there are plenty of protein bars that have a more balanced nutritional profile, providing upwards of 20 grams or more of carbohydrates in addition to protein and fat. 

The calorie content and macronutrients will therefore vary significantly between these products. 

This means that it’s hard or shortsighted to make sweeping generalizations about whey vs plant-based protein bars nutrition facts, and if you are trying to follow a 2 week high protein meal plan for weight loss, you want low-calorie protein bars without a lot of carbs and fat.

Similarly, protein powders can be helpful when following a 2 week high protein diet plan for losing weight or building muscle.

In either scenario, protein powder provides a concentrated source of lean protein and a convenient way to add protein to almost anything, from oatmeal to yogurt or just a dedicated protein shake or protein smoothie.

Again, if you want to follow a healthy high-protein meal plan or a high-protein diet for weight loss, you must pay attention to protein powder nutrition facts and ingredients.

Protein bars and protein powder.

There are tons of protein powders, ranging from animal-based protein sources such as whey, egg, casein, and collagen to plant-based protein powders made from brown rice, hemp, soy, pea protein, or a blend of plant-based proteins.

There are typically more similarities in the nutrition of plant protein powder vs whey protein powder, as most protein powders are formulated to be low in carbohydrates.

Still, it is important to pay attention to the ingredients used. 

Avoid anything with excessive sugar, fillers, and artificial sweeteners, particularly sugar alcohols, as these can cause digestive distress and bloating, which can impede how you feel on your high protein weight loss diet plan.

The Ultimate 2 Week High Protein Meal Plan

We have created a sample 2 week high protein diet menu.

You can follow this as a two week high protein meal plan for weight loss by sticking to the meal plan as written and reducing carbs and snacks as necessary based on your caloric needs.

Or, you can adjust this to be a 2-week high protein meal plan for muscle-building by adding more high-protein snacks such as protein shakes, protein bars, nuts, fruit with nut butter, etc. 

Also, bulk up the portion sizes and add additional carbs and healthy fats to the meals as necessary.

You can mix and match the high protein recipes based on your preferences.

A green smoothie.

Monday

  • Breakfast: Protein and greens smoothie made with a banana, spinach, almond butter, low-fat plain Greek yogurt, frozen blueberries, raspberries, and chia seeds.
  • Snack: Hard-boiled eggs and grapes.
  • Lunch: Baby kale and quinoa salad bowl with roasted chicken breast or tofu, sliced avocado, chickpeas, tomatoes, onions, feta cheese, snap peas, and walnuts.
  • Snack: Hummus with carrots, cucumbers, pepper strips, and celery or whole grain pita.
  • Dinner: Sesame-crusted grilled salmon with Brussels sprouts and broccoli rabe over brown rice. Side salad.
  • Snack: Low-sugar chocolate milk

Tuesday

  • Breakfast: 1 cup of plain Greek yogurt with ½ cup of mixed berries, ½ cup of muesli or low-fat granola, blueberries, raspberries, and unsweetened coconut flakes.
  • Snack: Turkey and cheese roll-ups.
  • Lunch: Tuna salad with lettuce wraps or whole-grain tortillas, depending on your calorie goals; side of edamame.
  • Snack: Melon and unsalted nuts.
  • Dinner: Pecan-crusted tilapia with asparagus and quinoa pilaf with sunflower seeds or pumpkin seeds.
  • Snack: Apple with unsalted almond butter sprinkled with cinnamon.
Salmon and Brussles sprouts.

Wednesday

  • Breakfast: Egg scramble made with a couple of whole eggs and several egg whites, spinach, onions, mushrooms, tomatoes, cheddar cheese; one or two slices of whole grain bread.
  • Snack: Ants on a log (peanut butter and celery sticks with raisins).
  • Lunch: Turkey or veggie burger on a whole grain bun topped with arugula, tomato, and onion. Side of broccoli and hummus. 
  • Snack: Tuna fish on whole-grain bread or with vegetable crudites.
  • Dinner: Miso-marinated salmon crusted with sesame seeds, roasted Brussels sprouts with balsamic vinegar dressing and brown rice. Side salad with lemon juice and olive oil.
  • Snack: Low-fat Greek yogurt with berries and walnuts.

Thursday

  • Breakfast: Protein shake made with protein powder, a banana, one cup of baby spinach, almond butter, low-free Greek yogurt, frozen mixed berries, and flax seeds.
  • Lunch: Grilled chicken breast or tempeh with roasted mixed vegetables bowl over bulgur with a drizzle of olive oil. 
  • Dinner: Ground turkey shepherd’s pie with mashed potatoes, carrots, and spinach, or use vegan soy crumbles. Large salad with a blend of spinach and arugula, tomatoes, cucumbers, avocado, feta cheese on the side.
  • Dessert: Low-sodium cottage cheese with sliced peaches, cinnamon, and walnuts. 
Overnight oats with fruit.

Friday

  • Breakfast: Overnight oats made with sliced bananas, rolled oats, flax seeds, walnuts, and almond milk or skim milk.
  • Snack: Cantaloupe and pumpkin seeds.
  • Lunch: Brown rice bowl with avocado slices, edamame, chicken breast or steamed tofu, and sesame seeds, steamed broccoli, bell peppers, mushrooms.
  • Snack: Unsalted almonds and a pear.
  • Dinner: Kale, chicken, and white bean soup topped with cheese and pumpkin seeds. Side salad with chopped egg.

Saturday

  • Breakfast: Low-sodium cottage cheese with sliced apple, hemp seeds, almonds, and cinnamon.
  • Snack: Edamame and cubed chicken breast or baked tofu.
  • Lunch: Rice bowl made with brown rice, baked chicken breast, avocado, tomatoes, cilantro, low-sodium cheese, lime juice, jalapeño, and unsalted almonds. Side of clementines.
  • Dinner: Sheet pan chicken bake with roasted carrots, potatoes, lean chicken breast, fennel, and asparagus. Brown rice pilaf with roasted pumpkin seeds.
  • Snack: Pistachios and a pear.
A chicken and vegetable sheet pan bake.

Sunday

  • Breakfast: Whole wheat toast with unsalted peanut butter and sliced banana with a drizzle of honey; hard-boiled eggs.
  • Snack: Cheddar cheese and turkey pepperoni.
  • Lunch: Turkey meatballs in a butter lettuce wrap (if following a low-calorie high protein meal plan for weight loss) or whole grain hamburger bun with sliced avocado, zucchini noodles.
  • Dinner: Quinoa salad bowl with greens, avocado, edamame, and cashew dressing made with ground cashews and tahini.
  • Snack: Silken tofu “ice cream” blended and chilled.

Monday

  • Breakfast: Overnight oats made from whole oats, one scoop of vanilla protein powder, Greek yogurt, mixed berries, slivered almonds, and a sprinkle of flaxseeds.
  • Snack: Hard-boiled eggs and snap peas.
  • Lunch: Smoothie bowl with Greek yogurt, fruits, flax seeds, almonds, and high-protein cereal such as Kashi.
  • Dinner: Grilled salmon over cauliflower rice seasoned with lemon juice and fresh chopped parsley, baked sweet potato with Greek yogurt or unsalted butter, spinach salad with tomatoes, cucumbers, and carrots, and balsamic vinegar and olive oil dressing.
  • Snack: Low-sodium cottage cheese with mixed nuts.
Lentil soup.

Tuesday

  • Breakfast: Scrambled eggs and veggies with melted cheddar or Monterey jack cheese, whole-grain bread.
  • Snack: Hummus and veggies or whole-grain crackers.
  • Lunch: Low-sodium lentil soup with stewed greens and a pomegranate.
  • Dinner: Lean pork chop or steak with a side of zucchini noodles and roasted cauliflower.
  • Snack: Chocolate protein shake made with protein powder, nut butter, unsweetened almond milk, and half a banana.

Wednesday

  • Breakfast: Oatmeal made from whole oats, one scoop of vanilla protein powder, slivered almonds, sliced banana, and a sprinkle of flaxseeds.
  • Snack: Hard-boiled eggs and cherries.
  • Lunch: Curry cashew shrimp (or tofu) over brown rice or cauliflower rice and mixed greens.
  • Dinner: Grilled cod or trout with bulgur and a Greek salad.
  • Snack: Low-sodium cottage cheese with almond butter swirled in and dark chocolate shavings on top .
A bowl of tuna salad.

Thursday

  • Breakfast: Omelette with jack cheese, lean meat, tomatoes, onions, peppers, mushrooms, and greens.
  • Snack: String cheese and edamame.
  • Lunch: Three-bean salad with grilled tofu steak, snap peas, and a plum.
  • Dinner: Steak or chicken strips over a large salad with mixed veggies and an oven-baked sweet potato.
  • Snack: Greek yogurt with walnuts and strawberries.

Friday

  • Breakfast: Overnight oats made from whole oats, one scoop of vanilla protein powder, Greek yogurt, apples, cashews, and flaxseeds.
  • Lunch: Tuna salad with veggies, and a lettuce wrap, or in a whole grain tortilla, peach on the side.
  • Snack: Trail mix and string cheese.
  • Dinner: Split pea soup with whole-grain bread for dipping and a garden salad with optional cheese.
  • Snack: Chocolate chia seed pudding. 
A falafel pita.

Saturday

  • Breakfast: Egg scramble with veggies, half a grapefruit, whole wheat toast.
  • Snack: Plain Greek yogurt with mixed berries and almonds.
  • Lunch: Chicken, kale, and white bean soup with a fruit salad. 
  • Dinner: Falafel, baked eggplant, roasted veggie shish kebabs, and hummus. 
  • Snack: Chocolate protein shake.

Sunday 

  • Breakfast: Protein pancakes made with egg whites, ground oat flour, a scoop of protein powder, and a mashed banana topped with nuts and mixed berries. 
  • Snack: Hard-boiled eggs and snap peas.
  • Lunch: Turkey burger or veggie in a lettuce wrap or on a whole-grain bun with carrot sticks and cherry tomatoes.
  • Dinner: Lentil or chickpea pasta with homemade turkey meatballs and a garden salad.
  • Snack: Low-sodium cottage cheese with peanut butter.

For another high-protein diet option, check out the 40-40-20 diet here.

Cottage cheese and fruit.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.