Free 7-Day High-Protein Diet Plan by MyFitnessPal

Ready to discover the power of protein in achieving your weight management and muscle building goals? 

Our newest (and free!) 7-day High-Protein Plan makes eating a high-protein diet simple and satisfying.

Over the course of the seven days, you’ll collect dietitian-curated grocery lists, easy-to-make high-protein recipes, and receive behavior change support. And at the end of the Plan you’ll be armed with knowledge and tools designed to help you get closer to achieving your weight and health goals.

So, ready to get started on the path to a healthier, more energetic you? Download or open the MyFitnessPal app and join the Plan now—or keep reading to learn more.

Why a High-Protein Diet?

At its core, protein is one of the three macronutrients (alongside carbohydrates and fats) that your body needs to function properly.

It plays a vital role in the growth, repair, and maintenance of tissues throughout the body. And it supports weight loss and weight management.

By controlling appetite, improving satiation (aka, feelings of fullness), and helping to regulate blood sugar, eating the right amount of protein—or a little more than your minimum requirements—can help support your physical and overall health goals.

What the Experts Say About the High-Protein Diet Plan

“This plan is great for anyone who is curious about the benefits of a high-protein diet, is actively trying to find ways to incorporate more protein into meals, is on a muscle-building journey, or is simply looking for better-for-you high-protein recipes,” says Melissa Jaeger, RD, LD and Head of Nutrition at MyFitnessPal. 

Even better? Melissa played a critical role in the development of the plan, providing tips that are actually doable when meal prepping for a high-protein diet plan.

How the Plan Works

Each day of the Plan consists of three modules that each take about three to four minutes to complete: 

1. The Check-In: Each day you’ll identify one thing you’ve accomplished the previous day that you’re proud of, and one thing you can do better today.
2. The Facts: Read daily bite-sized lessons to learn about the power of protein
3. The Tips & Recipes: Receive daily tips, shopping lists, and recipes to incorporate more protein into your diet.

How you complete the Plan is up to you: you can choose to complete all modules in one day, follow the 7-day Plan over the course or a week, or work your way through the content slowly—taking a month or, heck, even a year. 

This is your journey to making better food choices. We’re just here to support the pace that’s right for you. 

High-Protein Diet Plan Overview:

The high-protein plan is progressive, meaning each day builds on what you learned the day before. 

This is because it’s hard to change everything all at once. Instead, we help you make a couple small changes each day. 

At the seven days, you put all you learned together—and 

• Day 1: Learn why protein is essential for overall health and weight goals, and use our Macro Calculator to discover how much protein you should generally aim to eat each day.
• Day 2: Explore an exhaustive list of protein-rich food sources that you can easily incorporate into your diet. Don’t worry, we’ve curated lists that address many dietary limitations and preferences!
• Day 3: Learn why a high-protein breakfast can help you start your day off right—and provide you with sustained energy. Plus, receive a dietitian-curated breakfast grocery list and easy high-protein breakfast recipe suggestions!
• Day 4: Learn why following a high-protein diet for lunch and dinner can help with appetite control, muscle growth, sleep quality, and more. Plus, receive another dietitian-curated grocery list and round of high-protein recipes for lunch and dinner!
• Day 5: Discover the benefits of high-protein snacks on hunger management and achieving the right portion control. Then explore the five high-protein snacks our nutrition experts regularly reach for.
• Day 6: Learn how—and why—to meal prep to support your high-protein goals. MyFitnessPal’s Head of Nutrition Melissa Jaeger reveals the four main tips she shares with her clients.
• Day 7: Get tips on properly hydrating, curbing cravings, and dining out when adhering to a high-protein eating plan. Finally, download a complete high-protein grocery list that contains everything from breakfast to dinner to anytime-snacks.

How to Join Our Free High-Protein Plan

Convinced and ready to give our High-Protein Plan a try?

If you’re already a MyFitnessPal member… click here (or on any of the buttons above!) for follow these steps: 

1. Open MyFitnessPal and tap Plans at the bottom of your screen
2. Tap the Free filter
3. Scroll to find the 7-day High-Protein Nutrition Plan

If you’re NOT a MyFitnessPal member…

1. Download the app
2. Once you finish onboarding, click here or tap Plans at the bottom of your screen
3. Tap the Free filter
4. Scroll to find the 7-day High-Protein Nutrition Plan