Free 7-day high protein diet meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
7-day high-protein diet meal plan
We sincerely thank everyone who watched over us. Skinnytaste High Protein new york times Bestseller list for a week! Thank you so much for your amazing review, I love seeing your posts about how much you are enjoying the new recipes. Keep sharing and keep cooking. It means the world to me!
As the weather gets colder, we can’t help but miss all things pumpkin. Pumpkin Pie Dip and this Türkiye Pumpkin Chili are two of my favorite dishes of the season. Cozy, comfortable and perfect for fall. What is your favorite pumpkin recipe? I’d love to hear what you’re cooking up in your kitchen!
Update on new WW points plan
For all my WW friends, WW has added a new 0-point food (oatmeal!), but it will take some time to update the recipe. So far, everything from 2025 to 2018 has been updated. The good news is that every recipe on my site is linked to the WW Recipe Builder (which only works on phones) so it automatically gives you new points.
Why high protein?
As many of you know, I’ve been following a high-protein diet for muscle gain for the past few years, and it’s made all the difference to me! I feel stronger and more satisfied, so I don’t eat sweets or chips between meals or at the end of the day. We know many of you are struggling to meet your protein goals, so we were inspired and created a high-protein meal plan for you this week. If you enjoy it, we will share one or two with you every month. Plus, I’m working on a high-protein cookbook, so stay tuned!
To reach my protein goals, I typically split my protein intake into three meals. For example, if your goal is to consume 120 grams of protein per day, aim to add at least 30 grams per meal and 10 to 30 grams per snack. If you’re not sure how much protein you should eat per day, this article may help.
How it works
If you are new to my meal plan, this is just for reference. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, or dessert, or 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 it depends on your goals, age, weight, etc. Always consult a nutritionist or nutritionist about your specific requirements.
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Older people with kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function may need to limit protein to avoid complications. It is always best to consult with your healthcare provider or nutritionist before significantly increasing your protein intake, especially if you have an underlying medical condition.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
High Protein Diet Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. 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 every meal according to plan. Add high-protein snacks to help you reach your protein goals.
Monday (11/3)
B: Omelette Tortilla Breakfast Wrap
L: Chicken salad with 2 slices of whole grain bread and orange, lemon and dill
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,282* Protein: 102g
Tuesday (11/4)
B: Omelette Tortilla Breakfast Wrap
L: Chicken salad with 2 slices of whole grain bread and orange, lemon and dill
D: Healthy Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,127* Protein: 103.5g
Wednesday (11/5)
B: Strawberry Banana Smoothie
L: Chicken salad with 2 slices of whole grain bread and orange, lemon and dill
D: Slow Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado, and 12 tortilla chips.
Total Calories: 1,395* Protein: 110.5g
Thursday (11/6)
B: Apple chia pudding and peanut butter
L: Leftover slow cooker chili, 2 tablespoons shredded cheddar cheese, 1 ounce avocado, 12 tortilla chips
D: Turmeric Roasted Chicken with Sweet Potatoes
Total Calories: 1,460* Protein: 113.5g
Friday (11/7)
B: Apple chia pudding and peanut butter
L: Leftover slow cooker chili, 2 tablespoons shredded cheddar cheese, 1 ounce avocado, 12 tortilla chips
D: Fish with Tomato Sauce, White Wine and Capers with Broccoli and Orzo (Recipe x 2)
Total Calories: 1,374* Protein: 106g
Saturday (11/8)
B: Peanut Butter Breakfast Oatmeal (Recipe x 4)
L: Cabbage soup with chicken and pork and small whole grain roll with 2 teaspoons butter.
D: dinner
Total Calories: 764* Protein: 41.5g
Sunday (11/9)
B: Breakfast burrito and orange
L: Leftover cabbage soup with chicken and pork and small whole grain rolls with 2 teaspoons butter.
D: Prosciutto-wrapped Stuffed Turkey Tenderloin with Apples and Kale and Instant Pot Mashed Potatoes and Green Beans with Mushrooms
Total Calories: 1,289* Protein: 106.5g
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 1 (6-ounce) container fresh blueberries
- 1 (6-ounce) container fresh raspberries
- 1 (12 ounce) fresh strawberry (can be purchased frozen if desired)
- 5 medium bananas
- 2 large, sweet apples (such as Cosmic Crisp, Golden Delicious, Honey Crisp, or Fuji)
- 7 medium oranges
- 3 medium + 1 large lemon
- 5 medium limes
- 1 large (7 ounce) Hass avocado
- 2 medium garlic cloves
- 2 large shallots
- 1 ½ pounds fresh green beans
- 10 ounces cremini mushrooms
- 1 small carrot and 3 medium carrots
- 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 medium broccoli floret
- 1 medium head cauliflower
- 1 pound sweet potatoes
- 2 pounds russet potatoes
- 3 green onions
- 1 medium bunch of green onions
- 1 small container/fresh dill
- 1 small container/fresh sage
- 1 small container/bunch of fresh thyme
- 1 medium fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 shell/bag baby spinach (5 ounces)
- Shell/bag 1 (5 ounce) baby arugula
- 1 small bunch Tuscan kale
- 1 large head of red cabbage
- 1 small head white cabbage (you can buy pre-chopped if you prefer)
- 1 small red onion
- 1 medium yellow onion
meat, poultry and fish
- 1 pack of center cut bacon
- 1 thinly sliced prosciutto (you will need 5 ounces)
- 1 rotisserie chicken
- 1 pound boneless, skinless chicken breast
- 4 chicken legs
- 4 bone-in chicken thighs
- 1 ½ pounds turkey tenderloin or 1 small boneless breast
- 1 pound (4 pieces) skinless, firm fish fillet, such as cod, snapper, or mahi mahi
- 1 ½ pounds (4 pieces) skinless white fish fillet, such as halibut, sole, or halibut
- 1 pound country style boneless pork ribs
- 1 pound of 90% or 93% lean ground beef
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- vanilla extract
- Pure maple syrup (can be purchased sugar-free if desired)
- cinnamon powder
- bay leaves
- cumin
- turmeric
- Chili lime seasoning such as tagine classic
- light mayonnaise
- red pepper powder
- garlic powder
- smoked paprika
- ginger powder
- Herbes de Provence or poultry seasoning
- Hot sauce (optional, served with omelet wraps and breakfast burritos)
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint of milk of your choice
- 1 pint low-fat buttermilk
- 1 small box of unsalted butter
- 1 small tub whipped butter
- 1 light sour cream for small bathtub
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 package (8 ounces) shredded cheddar cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 small piece of fresh Parmesan cheese
- 1 small block of Fontina cheese
gig*
- 1 pack dried orzo pasta
- 1 pack lasagna noodles (not boiled)
- 1 loaf whole grain bread, sliced (I like Dave’s Killer Bread Good Seed)
- 1 pack of small whole grain rolls (8 needed)
- 1 pack 8-inch low-carb whole wheat or white tortillas (I like La Tortilla Factory or Ole Extreme Wellness)
- 1 small package corn tortilla (you will need 8)
- 1 large tortilla chip
- 1 small container of quick or old-fashioned oats
Canned and Jarred
- 1 small jar capers
- 1 small jar whole grain mustard
- 1 small jar of pesto (or your own)
- 1 jar (24 ounces) marinara sauce (or make your own)
- 1 can (8 ounces) tomato sauce
- 1 small chopped tomato (15 ounces)
- 1 (10 ounce) RoTel mild diced tomato with green pepper
- 1 can (15 ounces) black beans
- 1 can (15 ounces) kidney beans
- 1 (32-ounce) box low-sodium chicken stock or broth
- 1 small jar natural unsweetened creamy peanut butter
other fabrics
- 1 small package flaxseed meal (meal)
- 1 small package chia seeds
- One serving packet of unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of your choice
- 1 pack chicken bouillon cubes (e.g. Knorr)
- 1 small bottle of brandy (you will need 1.5 ounces)
- 1 bottle of white wine
- 1 small package almonds (if purchasing in bulk you will need ¼ cup)
Non-food items
*You can also purchase gluten-free if you wish.
