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
Still looking for that perfect gift or stocking stuffer? Look no further! My Skinnytaste High Protein cookbook makes a great gift under the tree, and any of my other books are sure to please even the pickiest of palates. You can also shop my kitchen, cooking, and other favorite things here!
Update on the new WW Points plan
For all my WW friends, WW has added new 0 point foods (hello oatmeal!) but it will take time for me to update my recipes. So far I’ve updated everything from 2025 to 2018. The great news is that every recipe on my site is linked to WW’s recipe builder (it just works from your phone) so it will automatically award you the new points.
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!
The Ultimate Skinnytaste Meal Planner
Get the ultimate meal planner from Skinnytaste! The 52-week spiral meal planner contains weekly meal planning grids that you can tear out and place on your refrigerator if you wish, a 12-week meal plan, 30 (15 new recipes), and tear-out grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!
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 (12/15)
B: Tortilla omelet breakfast wrap
L: Chicken brown rice bowl
D: Spicy Gochujang Tofu Bowl (Recipe x 2)
Total calories: 1,243* Protein: 102 grams
Tuesday (12/16)
B: Apple pudding with peanut butter
L: Chicken brown rice bowl
D: Skillet Ground Türkiye Tacos
Total calories: 1,331* Protein: 109.5 grams
Wednesday (12/17)
B: Apple pudding with peanut butter
L: Tuna and white bean salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Sweet Potato Slices (Recipe x 2), Coleslaw and Brussels Sprouts with Parmesan and Pecans
Total calories: 1,393* Protein: 100 grams
Thursday (12/18)
B: Tortilla omelet breakfast wrap
L: Tuna and white bean salad
D: Braised beef brisket with potatoes and carrots with spiralized sweet potato latkes, coleslaw, and Brussels sprouts with parmesan and pecans.
Total calories: 1,335* Protein: 103.5 grams
Friday (12/19)
B: Air Fryer for Breakfast Banana Split
L: The Turkey and Apple Club
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup whole wheat orzo and oven-roasted cauliflower
Total calories: 1,264* Protein: 102.5 grams
Saturday (12/20)
B: Protein cookies with chocolate chips
For: White beans, squash, turkey, and chili with 2 tablespoons light sour cream and 1 ounce avocado.
D: Dinner out
Total calories: 653* Protein: 44 g
Sunday (12/21)
B: Breakfast BLT (recipe x 4) and an orange
For: Leftover white beans, squash, turkey, and chili with 2 tablespoons light sour cream and 1 ounce avocado.
D: Whole roast chicken with lemon, rosemary, roasted beets and citrus salad with goat cheese
Total calories: 1,196* Protein: 114 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
Shopping list
produces
- 1 medium apple plus 1 large apple
- 3 medium bananas (ripe).
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lemon
- 1 medium-sized pink or red grapefruit
- 2 medium avocados (6 ounces).
- 3 medium-sized garlic heads
- 1 small leek
- 1 piece (2 inches) fresh ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 large carrots
- 2 kilos of red potatoes
- 2 large sweet potatoes
- 1 large head of cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-sliced)
- 2 medium-sized red beets
- 2 medium-sized golden beets
- 2 medium bunches of green onions (you need about 15 pieces)
- 1 large bag tri-color coleslaw (you need 6 cups)
- 1 small head of iceberg lettuce
- 1 (1 lb) scalloped/small bag arugula
- 1 (5 oz) scalloped/bag baby spinach
- 1 (5 oz) scalloped cabbage/bag
- 1 small bunch of fresh Italian parsley
- 1 small bunch of fresh coriander
- 1 small bunch/pack of fresh dill
- 1 small bunch/box fresh rosemary
- 1 liter dry grapes or cherry tomatoes
- 1 small beef steak plus 1 large tomato
- 4 large white onions
- 1 small plus 1 medium red onion
- 1 small yellow onion plus 2 medium yellow onions
Meat, poultry and fish
- 1 large package of bacon, cut in half (you need 18 slices)
- 3 ounces sliced ​​turkey (I like pork head)
- ¾ pound boneless, skinless chicken breasts (or ½ pound pre-cooked)
- 1 whole chicken (3 lbs).
- 2 lbs 99% lean turkey meat
- 1 pound 93% lean turkey meat
- 1 large beef breast (about 5 pounds).
- 1 ½ pounds (4) skinless fish fillets such as fluke, flounder, or halibut
Spices and spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Hot sauce (optional, for serving on omelet rolls)
- Vanilla extract
- Pure maple syrup
- Ground cinnamon
- Light mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- cumin
- marjoram
- Gochujang sauce
- Low-sodium soy sauce*
- Unseasoned rice vinegar
- sesame oil
- honey
- Smoked paprika
- cayenne
- Apple cider vinegar
- Champagne vinegar
- Herpes de Provence
Dairy products and miscellaneous refrigerated items
- 1 dozen large eggs
- 2 packages (14 ounces) extra-firm tofu
- 1 (8 ounce) container skim milk, almond milk, or milk of your choice
- 1 (16 ounce) container fat-free plain Greek yogurt (I like Fage)
- 1 (5.3 ounce) container whole milk plain Greek yogurt
- 1 small package of whipped butter or a package of unsalted butter
- 1 (16 ounce) can light sour cream
- 1 small piece of goat cheese
- 1 package or small bag of grated Gruyere cheese
- 1 (8 ounce) bag shredded low-fat Mexican cheese blend
- 1 small piece of fresh parmesan cheese
Cereal*
- 1 package (8 or 9 inches) of low-carb whole-wheat tortillas (such as La Tortilla Factory)
- 1 small package of old-fashioned or instant oats
- 1 loaf whole-grain bread, thinly sliced ​​(I like Dave’s Killer bread)
- 1 large tortilla
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package dried whole wheat orzo pasta
- 1 small bag of unbleached all-purpose flour
Canned and canned
- 1 small jar marinara (or ingredients you can make your own)
- 1 (4 ounce) can tomato paste
- 1 (12 ounce) jar sauce
- 2 (3 oz) cans tuna in water
- 1 can (4.5 ounces) chopped green chili pepper
- 1 can (15 ounces) of kidney beans
- 3 cans (15 ounces) northern white or navy beans
- 1 small jar of capers
- 1 (32 ounce) package beef broth
- 1 (32 ounce) package low-sodium chicken broth
- 1 (15 ounce) can pumpkin puree
- 1 small package of creamy peanut butter
Frozen
Miscellaneous. Dry goods
- 1 small package of chia seeds
- 1 box sugar-free chocolate chips
- 1 package of vanilla protein powder
- 1 small bottle of white wine
- 1 small box of granulated sugar
- 1 small package of pecan halves (if bought from a bin, you’ll need about ¾ cup)
- 1 small package roasted, shelled pistachios (if purchased from a bin, you will need 2 tablespoons)
- Colored sprinkles and cherries (optional toppings for banana breakfast)
*You can purchase gluten-free, if desired