7-day high protein diet meal plan

Free 7-day high-protein meal plan that includes breakfast, lunch, and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7-day high protein diet meal plan

I hope everyone has a blessed Thanksgiving filled with family, friends, and laughter! Now that the big day is over, what do we do with all the leftovers? Fortunately, quite a few of my remaining recipes are high in protein like the Cuban Turkey Sandwich or Turkey Pie – perfect for these chilly days and easy to serve in dessert bars for portion control! Happy Black Friday shopping and don’t forget to support your favorite local businesses at Shop Small Saturday!

Why high protein?

As many of you know, I have been following a high protein diet for the past few years in order to gain muscle, and it has made a dramatic difference for me! I feel stronger and more satisfied, which stops me from eating sweets or chips between meals or at the end of the day. I know a lot of you are having a hard time meeting your protein goals, so I was inspired to create a high-protein meal plan for the week. If I enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!

To reach my protein goals, I usually divide it up into three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat per day, this article may be helpful.

How it works

If you’re new to my meal plans, this is meant to serve as a guide Lots of room to maneuver For you Add more foodOr coffee, drinks, fruits, snacks, desserts, etc. Or replace recipes with meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, and this will vary depending on your goals, age, weight, etc. Always talk to your dietitian or nutritionist to find out your specific needs.

Note

People with kidney or liver disease, gout, certain metabolic disorders, or older adults with decreased kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing your protein intake, especially if you have any underlying health conditions.

Finally, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make, you can join here. I love all the ideas everyone shares! If you would like to join the email list, you can sign up here so you never miss a meal plan!

Purchase the Skinnytaste Meal Planner here:

High protein diet meal plan:

Breakfasts and lunches Monday through Friday are designed to serve one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all meals according to plan. Add some protein-rich snacks to help you reach your protein goals.

Monday (1/12)
B: Scrambled eggs with mushrooms and spinach with one slice of whole grain bread
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Lasagna rolls with cheese and arugula salad
Total calories: 1,367* Protein: 105.5 grams

Tuesday (2/12)
B: A delicious cheese bowl with an extra tablespoon of chopped pistachios
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Instant Pot Cuban Pork with 2 corn tortillas, 1/4 cup salsa and 2 oz avocado

Total calories: 1,126* Protein: 100.5 grams

Wednesday (3/12)
B: Scrambled eggs with mushrooms and spinach with one slice of whole grain bread
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Leftover Cuban Instant Pot Pork with Arroz Congre and Quick Cabbage Slaw
Total calories: 1,253* Protein: 103.5 g

Thursday (4/12)
B: A delicious cheese bowl with an extra tablespoon of chopped pistachios
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Beef and barley soup with 2 ounces of whole-grain baguette
Total calories: 1,155* Protein: 107 grams

Friday (5/12)
B: Scrambled eggs with mushrooms and spinach with one slice of whole grain bread
L: Leftover beef and barley soup with 2 ounces whole-grain baguette
D: Salmon and coconut curry with spinach and chickpeas

Total calories: 1300* Protein: 103.5 grams

Saturday (6/12)
B: Pumpkin waffle with 1 tablespoon maple syrup and half a banana slice
L: Lettuce wraps and buffalo shrimp
D: Dinner out

Total calories: 529* Protein: 34 grams

Sunday (12/7)
B: Chorizo ​​breakfast bowls
L: Ahi Tuna Stacks (recipe x 2)
D: 30 cloves garlic chicken with instant mashed potatoes and roasted parmesan green beans

Total calories: 1,429* Protein: 104 grams

*This is just a guide, women should aim for around 1,500 calories per day. Here’s a helpful calculator to estimate your calorie needs. It leaves you wiggle room to add more food such as coffee, drinks, fruit, snacks, candy, wine, etc.

* Google Doc