Four-Week High-Protein Diet Schedule — Customizable by Weight, Goal, Activity Level & Dietary Preferences
This step-by-step program gives you an evidence-informed, flexible template to hit daily protein targets, preserve or build lean mass, and meet weight goals. You’ll get: a weekly rotating schedule for four weeks, 14 high-protein recipes (7 breakfasts + 7 dinners/lunches), shopping and substitution guidance, and clear rules for customizing by weight, activity level, and dietary preferences (vegetarian, pescatarian, gluten-free).
Table of contents
Program overview & goals
This program is designed around the single most important nutritional lever for body composition: protein. Over four weeks you’ll implement progressive habits—consistent protein at each meal, simple portion rules, and weekly adjustments to calories to move toward a weight goal (loss, maintenance, gain). The focus is on practical food choices, minimal cooking time, and flexibility.
Who this is for: busy adults who want a structured plan that adapts to different body weights, activity levels, and dietary preferences. Who it isn’t for: people with advanced medical needs (kidney disease, etc.)—consult your clinician first.
How much protein & daily targets
General evidence-based targets for individuals aiming to preserve or build lean mass:
- Light activity / sedentary: 1.4–1.6 g/kg/day
- Moderate activity / regular gym: 1.6–2.0 g/kg/day
- High activity / strength athletes: 1.8–2.4 g/kg/day
Example daily targets (rounded):
- 60 kg (132 lb): 85–120 g/day depending on activity
- 75 kg (165 lb): 120–165 g/day
- 90 kg (198 lb): 145–215 g/day
Distribute protein roughly evenly: aim for 25–40 g per main meal and 10–20 g per snack to maximize muscle protein synthesis over the day.
How to customize by weight, goal & activity
Step 1: choose your protein target
Estimate your body weight in kilograms and select the multiplier above. Example: 75 kg x 1.8 g/kg = 135 g/day.
Step 2: set calorie direction
- Fat loss: reduce maintenance by 300–500 kcal/day while keeping protein high.
- Maintenance: match estimated maintenance calories and prioritize protein distribution.
- Lean gain: add 150–300 kcal/day, moderate carb increase, keep protein high.
Step 3: match to activity
If you train hard or do daily cardio, choose the higher end of the protein multiplier and add pre/post workout carbs (fruit, toast, rice). On rest days, keep protein steady and reduce added carbs slightly.
Step 4: sample day structure
A typical protein-focused day:
- Breakfast: 25–40 g protein
- Snack: 10–20 g
- Lunch: 30–45 g
- Snack: 10–20 g
- Dinner: 30–50 g
Four-week timeline & progression
The 4-week program is split into four blocks. Each week repeats a similar structure but increases small variables for adaptation, like protein timing precision, meal prep efficiency, and slight caloric adjustments if progress stalls.
Week 1 — baseline & habit setup
- Find your protein target; log three days to estimate intake.
- Prep two staple proteins (chicken, tofu, or canned fish).
- Establish a filling breakfast routine.
Week 2 — solidify and tighten
- Shift to even protein distribution (aim 30–35 g per meal).
- Introduce two high-protein snacks.
- Batch-cook grain and veg for quick bowls.
Week 3 — adjust calories based on progress
- If weight loss stalled: reduce 150–200 kcal/day or increase activity.
- If energy low: reintroduce moderate carbs around workouts.
- Refine flavors and swaps so adherence improves.
Week 4 — consolidation & planning forward
- Freeze one week of meals as backups.
- Create a sustainable rotation for month two.
- Assess body composition (not just scale) and set next steps.
14 high-protein recipes (7 breakfasts + 7 lunches/dinners)
Recipes are designed to be quick, meal-prep friendly, and provide substantial protein per serving. Swap ingredients per the substitutions section.
Breakfasts (7)
1) Savory Greek Yogurt Breakfast Bowl
Protein ~30–35 g • Time 5 min
- 1.5 cups Greek yogurt, 30–40 g smoked salmon or 2 boiled eggs
- 1 tbsp olive oil, cucumber, cherry tomatoes, olives
Layer and season; enjoy cold. Easy to prep in jars.
2) Egg-White Veggie Omelet Wrap
Protein ~30 g • Time 10 min
- 1 cup egg whites + 1 whole egg, spinach, peppers, 30 g feta
- Serve in a whole-grain wrap or as-is
3) Protein Oat Bowl
Protein ~30–40 g • Time 5 min (overnight)
- 1/2 cup oats, 1 scoop protein powder, 1 cup milk or fortified plant milk, 1 tbsp nut butter
4) Cottage Cheese & Berry Stack
Protein ~28–34 g • Time 3–5 min
- 1 cup cottage cheese, 1/2 cup berries, 2 tbsp nuts, drizzle honey
5) Peanut-Cocoa Protein Smoothie
Protein ~30–40 g • Time 3–5 min
- 1 scoop chocolate protein, 200 g Greek yogurt, 1 tbsp peanut powder, water/ice
6) Cottage Pancake Thins
Protein ~28–32 g • Time 12–15 min
- 1/2 cup cottage cheese, 2 eggs, 1/3 cup oats — blend and pan-fry thin pancakes
7) Savory Quinoa Breakfast Bowl
Protein ~30–36 g • Time 10–12 min
- 1/2 cup cooked quinoa, 1/2 cup chickpeas, 2 eggs, spinach, lemon
Lunches & Dinners (7)
8) Lemon-Herb Chicken Quinoa Bowl
Protein ~40–50 g • Time 20 min (with prepped chicken)
- 150–200 g chicken breast (grilled), 1/2 cup quinoa, mixed greens, yogurt-herb sauce
9) Tuna, White Bean & Spinach Salad
Protein ~35–42 g • Time 8–10 min
- 1 can tuna, 1/2 can cannellini beans, spinach, cherry tomatoes, lemon
10) Turkey & Veg Stir-Fry with Rice
Protein ~40–50 g • Time 15–20 min
- 150–200 g lean turkey mince, mixed veg, 1 cup cooked brown rice, soy-ginger sauce
11) Baked Salmon & Sweet Potato
Protein ~40–45 g • Time 25 min
- 150–200 g salmon, 1 medium sweet potato, steamed broccoli
12) Chickpea & Tofu Power Bowl
Protein ~30–38 g • Time 18–22 min
- 100 g tofu (baked), 1/2 cup chickpeas, quinoa or rice, roasted veg
13) Beef & Bean Taco Skillet
Protein ~40–48 g • Time 18 min
- 150–200 g lean beef or lentils, black beans, spices, serve with whole-grain wraps
14) One-Pot Chickpea Pasta with Tuna
Protein ~35–45 g • Time 18 min
- 120 g high-protein pasta, 1 can tuna, cherry tomatoes, spinach, garlic
Shopping list & batch prep (1 week, serves 1–2)
Proteins
- Chicken breasts (1.5–2 kg) or firm tofu (1.2 kg)
- Eggs (12) + egg whites
- Canned tuna/salmon (6–8)
- Greek yogurt or skyr (1.5 kg)
- Lean beef or turkey mince (800 g)
- Cottage cheese (600 g)
Carbs & produce
- Oats, quinoa, brown rice pouches
- Whole-grain wraps or bread (or alternatives)
- Sweet potatoes, potatoes
- Frozen veg, mixed greens, tomatoes, cucumbers
- Fruit: bananas, apples, berries
Pantry: olive oil, vinegars, mustard, tahini, soy sauce, spices, nuts/seeds, canned beans, protein powder (optional).
Dietary substitutions & preferences
Vegetarian / Vegan
Swap animal proteins for tofu/tempeh, seitan (if gluten OK), extra legumes, and high-protein dairy alternatives. Use plant protein powder to boost breakfasts.
Pescatarian
Rotate canned salmon/tuna and fresh fish 2–3x/week. Fish provides omega-3s and high-quality protein.
Gluten-free
Use certified gluten-free oats, rice/quinoa, and avoid regular wheat wraps; choose corn or rice wraps or lettuce-based alternatives.
Low-carb
Emphasize egg-based breakfasts, salads, and cauliflower rice. Reduce starchy sides while keeping protein targets.
Consistency strategies & troubleshooting
- Protein anchors: choose a reliable protein at each meal first, then add sides.
- Two-minute defaults: tuna, boiled eggs, Greek yogurt, and grain pouches.
- Progress checks: weigh weekly, measure waist, and note performance in the gym.
- Hunger cues: increase veg and protein density, and spread intake evenly.
- Stalled progress: adjust calories carefully—small 150–200 kcal changes—and reassess after a week.
Expanded detailed version
This section dives deeper into timing, meal composition, nutrient timing around workouts, and how to translate the four-week template into long-term habits.
Meal timing & workout nutrition
Pre-workout: 20–40 g carbs + 10–20 g protein 60–90 minutes before exercise (oat bowl, banana + yogurt). Post-workout: 20–40 g protein within 60 minutes (shake, egg whites + toast, yogurt + fruit) to support recovery.
Macro balancing
Protein should be prioritized, then carbs tailored to activity, and fats used for satiety and flavor. For fat loss keep fats moderate (20–30% of calories), for gain increase slightly (25–35%).
Meal-prep blueprint (2–3 hours)
- Cook proteins: bake chicken and tofu, boil eggs.
- Cook grains: quinoa/brown rice in bulk.
- Roast veg trays: sweet potato, broccoli, peppers.
- Portion into containers: label days and protein amounts.
Troubleshooting common issues
- Feeling cold or low energy: increase carbs slightly or add small healthy snacks.
- Constipation: add fiber (beans, fruit) and drink more water.
- Too hungry between meals: increase protein at meals or add 1 snack.
