Free 7-day high-protein, high-fiber meal plan that includes breakfast, lunch, and dinner meal ideas and a shopping list. All recipes include macros and Weight Watchers points.
7-day high-protein, high-fiber diet meal plan
Game days are all about big plays, loud cheers, and even better food. Whether you’re hosting a football watch party or spending a sports-filled weekend with friends, these party apps prove that you don’t have to choose between great flavor and meeting your protein goals. Perfect for sharing (or keeping all for yourself), these mini pepper stuffed turkey nachos (18g protein), air fryer chicken wings (25.5g protein) or our best guacamole recipe (4g fiber) are sure to please a crowd – bringing good fuel to every celebration. Because the best game day spreads let you enjoy every bite and win!
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 (1/26)
B: High-protein zucchini omelet for one with 2 breakfast chicken sausage links and a slice of whole grain toast
For: Tuna salad, white beans, and 2 tablespoons of raw almonds
D: Greek Tofu Bowls (recipe x 2) with Roasted Cauliflower and Chickpeas with Mint Yogurt (½ recipe)
Total calories: 1,568* Protein: 120.5 g Fiber: 30 g
Tuesday (27/1)
B: High-protein zucchini omelet for one with 2 breakfast chicken sausage links and a slice of whole grain toast
L: Tuna and white bean salad
D: Ground Turkey Tacos with Quick Black Beans, Cuban-Style Lime, and Cilantro-Lime Cauliflower Rice
Total calories: 1,477* Protein: 120 g Fiber: 34 g
Wednesday (1/28)
B: Carrot and banana protein smoothie with a quarter cup of plain, low-fat Greek yogurt
L: Microwave a bowl of salmon rice for 5 minutes
D: Marbella chicken and farro salad with feta cheese, cucumbers and sun-dried tomatoes
Total calories: 1,431* Protein: 129 g Fiber: 25 g
Thursday (1/29)
B: Carrot and banana protein smoothie with a quarter cup of plain, low-fat Greek yogurt
For: Leftover Chicken Marbella with Chickpea Salad with Cucumber (1/2 recipe)
D: Spicy Whole Wheat Linguine with Sausage, Roasted Peppers, and Arugula with Pomegranate, Blue Cheese, and Pistachios (Recipe x 2)
Total calories: 1,406* Protein: 131 g Fiber: 26 g
Friday (1/30)
B: Chia seed protein pills for 15 minutes
L: Leftover Marbella Chicken with Chickpea and Cucumber Salad
D: Grilled fish with tomato-caper sauce with 1 cup whole wheat orzo, roasted broccoli, and cauliflower.
Total calories: 1,417* Protein: 122.5 g Fiber: 31 g
Saturday (31/1)
B: â…› breakfast casserole with sausage, spinach, and oranges
L: Asian shredded chicken salad with ¼ cup peeled edamame
D: Dinner out
Total calories: 745* Protein: 56.5 g Fiber: 10 g
Sunday (2/1)
B: Leftover breakfast casserole with sausage, spinach, and pear
For: Chicken quesadilla with 1 ounce avocado
D: Grilled French onions with garlic mashed potatoes and 1 cup steamed green beans
Total calories: 1,452* Protein: 127 g Fiber: 33.5 g
*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.
* Google Doc
Shopping list
produces
- 1 medium banana (ripe).
- 4 medium oranges (any kind)
- 4 medium-sized pears (any kind)
- 1 (6 ounce) container raspberries or blackberries
- 1 small pomegranate (or seed container)
- 1 medium mango
- 4 medium lemons
- 4 medium lemons
- 1 small avocado (5 oz) plus 1 medium avocado (6 oz).
- 3 medium-sized garlic heads
- 2 medium leeks
- 1 piece (2 inches) fresh ginger
- 1 medium jalapeno
- 3 small red peppers plus 1 medium sized pepper
- 2 medium zucchini
- 4 Persian (small) cucumbers (can be substituted with medium English cucumbers, if desired)
- 2 medium cucumbers
- 1 small head bok choy
- 1 ½ kilo green beans
- 2 medium carrots
- 1 small bag of baby carrots
- 1 medium cauliflower plus 1 large head of cauliflower (you can have less than 1 pound pre-baked cauliflower for the medium head, if desired)
- ¾ pound of broccoli florets
- 2 lbs (4 medium) Yukon Gold potatoes
- 1 small bunch of onions
- 1 small bunch/box of fresh thyme
- 1 small bunch/pack of fresh dill
- 1 small bunch/box fresh mint
- 1 medium bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 2 (5 oz) scallops/bag baby spinach
- 1 (1 lb) scalloped/small bag arugula
- 1 medium head of Boston or Bibb lettuce
- 1 small head of romaine lettuce
- 1 small head iceberg lettuce (you can use a small pre-cut bag, if desired)
- 1 medium tomato
- 3 medium ripe tomatoes
- 1 liter of dried cherry or grape tomatoes
- 1 small container pico de gallo (or ingredients you can make your own)
- 1 small plus 1 medium red onion
- 1 small yellow onion plus 3 medium yellow onions
Meat, poultry and fish
- 1 small package chicken breakfast sausage links (can be purchased frozen, if desired)
- ¾ pound ground turkey breakfast sausage
- 1 kilo of spicy Italian chicken sausage
- 1 pound ground chicken
- 1 pound of boneless, skinless chicken breasts
- 2 ½ pounds bone-in, skin-on chicken thighs
- 1 pound 93% lean turkey meat
- 1 (6 oz) salmon fillet
- 1 ½ pounds (4) fillets of tilapia, flounder, or grouper
- 1 (2 ½ lb) boneless roast beef
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)
- turmeric
- Dijon mustard
- Sweet red pepper sauce
- Sriracha sauce
- sesame oil
- Rice vinegar
- honey
- Hoisin sauce*
- Low-sodium soy sauce*
- cumin
- Garlic powder
- marjoram
- Onion powder
- Red wine vinegar
- Curry powder
- Taco seasoning (or buy paprika and chili powder and make your own using the ingredients listed)
- Bay leaves
- Balsamic vinegar
Dairy products and miscellaneous refrigerated items
- 1 (8 ounce) bottle of pomegranate juice
- 2 packages (14 ounces) extra-firm tofu
- 1 18 large egg carton
- 1 liquid egg white
- 1 (12 ounce) can of skim milk
- 1 liter of unsweetened almond milk
- 1 liter of whole or low-fat milk
- 1 (5.3 ounce) container low-fat (2%) plain Greek yogurt
- 1 (16 ounce) package plain, nonfat Greek yogurt
- 1 small can light sour cream
- 1 small container of whipped butter
- 1 (8 ounce) bag shredded low-fat Mexican cheese blend
- 1 bag (8 oz) fat-free mozzarella cheese
- 1 piece of feta cheese
- 1 small package of crumbled blue cheese
- 1 medium slice of fresh Parmesan cheese
- 1 small piece of Pecorino Romano (2 tablespoons Parmesan can be added to the spicy linguine, if desired)
Cereal*
- 1 package dried whole wheat orzo
- 1 bag dry whole wheat linguine
- 1 package dried pearl farro
- 1 package seasoned bread crumbs
- 1 package plain panko bread crumbs
- 1 small package of all-purpose flour
- 1 small loaf slice of whole grain bread (I like Dave’s Killer Bread)
- 1 low-carb whole-wheat flour burrito package (such as La Tortilla Factory)
- 1 small package of corn tortillas or crispy corn husks (your choice)
Canned and canned
- 2 (3 oz) cans tuna in water
- 1 (8 ounce) chestnut watering can
- 1 can (15 ounces) low-sodium navy beans
- 1 (15 ounce) can black beans
- 1 (15 ounce) can of chickpeas
- 1 small can of pitted Spanish green olives
- 1 large jar of capers
- 1 can (12 ounces) roasted peppers
- 1 can of dried tomatoes in oil
- 1 (15 ounce) can tomato sauce
- 1 can (15 ounces) crushed tomatoes
- 1 (16 ounce) package beef bone broth
- 1 (32 ounce) package low-sodium chicken broth
Frozen
- 1 small package peeled edamame
- 1 small package pre-cooked brown rice (or a shelf-stable package)
Miscellaneous. Dry goods
- 1 package of unflavored protein powder
- 1 package of vanilla protein powder
- 1 small package ground flax (meal)
- 1 small package of chia seeds
- 1 small package unsalted cashews (if purchased from a bin, you need 2 tablespoons)
- 1 small package shelled pistachios (if purchased from a bin, you will need ¼ cup)
- 1 small package of raw almonds (if purchased from a bin, you will need 2 tablespoons)
- 1 small box of granulated sugar
- 1 small packet of brown sugar
- 1 small bunch of pitted plums
- One bottle of Pinot Grigio
- 1 small bottle of sherry wine
- 1 (1 ¼ oz) package dry onion soup mix
*You can purchase gluten-free, if desired