Building muscle requires a diet rich in protein to support muscle repair and growth. Here’s a high-protein meal plan for a week designed to help you build muscle effectively.

Day 1:

Breakfast: Scrambled eggs with spinach and feta cheese Snack: Greek yogurt with berries Lunch: Grilled chicken breast with quinoa and steamed broccoli Snack: Cottage cheese with pineapple Dinner: Baked salmon with sweet potatoes and asparagus

Day 2:

Breakfast: Protein smoothie with whey protein, banana, and almond milk Snack: Handful of almonds Lunch: Turkey and avocado wrap with whole-grain tortilla Snack: Hard-boiled eggs Dinner: Beef stir-fry with bell peppers, onions, and brown rice

Day 3:

Breakfast: Oatmeal with protein powder, chia seeds, and mixed berries Snack: Edamame Lunch: Tuna salad with mixed greens and olive oil dressing Snack: Protein bar Dinner: Chicken thighs with roasted Brussels sprouts and wild rice

Day 4:

Breakfast: Cottage cheese with sliced peaches and a sprinkle of granola Snack: Celery sticks with peanut butter Lunch: Lentil soup with a side of mixed vegetables Snack: String cheese Dinner: Grilled shrimp with quinoa and a side salad

Day 5:

Breakfast: Smoothie bowl with protein powder, spinach, banana, and flax seeds Snack: Roasted chickpeas Lunch: Chicken Caesar salad with a light dressing Snack: Pumpkin seeds Dinner: Pork chops with mashed sweet potatoes and green beans

Day 6:

Breakfast: Whole grain toast with avocado and poached eggs Snack: Protein shake Lunch: Black bean and quinoa salad with lime dressing Snack: Sliced turkey breast Dinner: Baked cod with brown rice and sautéed spinach

Day 7:

Breakfast: Greek yogurt parfait with granola and honey Snack: Mixed nuts Lunch: Grilled tofu with mixed vegetables and farro Snack: Apple slices with almond butter Dinner: Lamb chops with roasted carrots and parsnips