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
Don’t think you can’t reach your protein goals just because the holidays start. Of course you can! With some planning and some delicious, high-protein recipes, you can keep your holiday table festive and on target. My herb and salt-rubbed dry brine turkey has over 45 grams of protein. Or, with 59 grams of protein, this sheet pan Thanksgiving dinner will energize you and keep your guests happy!
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 (11/17)
B: Breakfast quesadilla
L: Lemon Chili Shrimp Quinoa Bowl (½ recipe)
D: Air Fryer Peanut Curry Tofu with Ginger Cauliflower Rice (Recipe x 2)
Total Calories: 1,282* Protein: 102g
Tuesday (11/18)
B: Breakfast quesadilla
L: Lemon Chili Shrimp Quinoa Bowl
D: Enchilada Turkey Meatloaf with Congri Rice
Total Calories: 1,240* Protein: 104.5g
Wednesday (11/19)
B: Strawberry Banana Smoothie
L: Leftover Enchilada Turkey Meatloaf with Congri Rice
D: Slow Cooker Beef Stew with 2 ounces Whole Wheat French Bread
Total Calories: 1,314* Protein: 120.5g
Thursday (11/20)
B: High-protein enchilada scrambled eggs
L: Leftover Slow Cooker Beef Stew with 2 ounces of Multigrain Baguette
D: Sheet Pan Chicken Scarpariello
Total Calories: 1,299* Protein: 109g
Friday (11/21)
B: High-protein enchilada scrambled eggs
L: Leftover Slow Cooker Beef Stew with 2 ounces of Multigrain Baguette
D: Fish Florentine with Instant Pot Mashed Potatoes
Total Calories: 1,251* Protein: 122.5g
Saturday (11/22)
B: Cinnamon Apple Yogurt Bowl (Recipe x 2)
L: BBQ Chicken Quesadilla (Recipe x 4)
D: dinner
Total Calories: 608* Protein: 44.5g
Sunday (11/23)
B: Savory Steel Cut Oats (Recipe x 4)
L: Sausage Tortellini Soup
D: Turkey Roulade with Green Bean Casserole
Total Calories: 1,306* Protein: 125.5g
*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 medium banana
- 2 medium sweet apples
- 1 medium lemon
- 2 small (5 ounce) Hass avocados
- 1 small container of fresh salsa and/or guacamole (optional, for breakfast quesadillas)
- 2 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 1 small + 1 large shallot
- 1 small jalapeño (optional, for enchilada meatloaf)
- 1 small green bell pepper
- 1 small + 2 medium red bell peppers
- 2 pounds of green beans
- 2 pounds cremini mushrooms
- 1 whole white mushroom (4 ounces)
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold Potatoes
- 2 pounds russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 shell/bag baby spinach (1 pound)
- 1 small head romaine lettuce
- 2 large bunches of chives (you will need about 20)
- 1 small bunch fresh Italian parsley
- 1 medium fresh cilantro
- 1 small bunch/container of fresh oregano
- 1 small bunch/container fresh sage
- A small bunch/container of fresh thyme (you can add 1 teaspoon dried to the shrimp bowl if you prefer).
- 1 medium tomato
- 2 small red onions
- 2 small + 2 medium yellow onions
meat, poultry and fish
- 1 small package cooked chicken breakfast sausage links
- ½ pound raw chicken breakfast sausage
- 1 ¼ pound raw sweet Italian chicken sausage
- 4 pounds (4 pieces) boneless, skinless chicken cutlets
- 4 boneless, skinless chicken thighs
- 1½ pounds 93% lean ground turkey
- 1 (2 ½ pound) turkey breast half, skinned
- 10 ounces (12) jumbo shrimp
- 1¼ pounds (4 pieces) skinless, white, firm fish fillets (grouper, halibut, sea bass, halibut, etc.)
- 3 lbs boneless chuck beef roast
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 (optional, for smoothies)
- adobo seasoning
- crushed red pepper powder
- garlic powder
- onion powder
- barbecue sauce
- Reduced sodium soy sauce*
- curry powder
- Sriracha Sauce
- cumin
- bay leaves
- oregano
- italian seasoning
- Turkey or poultry seasoning
- thyme
- cinnamon
- nutmeg
Dairy Products and Other Refrigerated Items
- 1 (9-ounce) package 3 cheese tortellini (e.g., bouytonni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint of low-fat milk
- 1 (8 ounce) box half and half
- 1 carton (8 ounces) low-fat buttermilk
- 1 block (5.3 ounces) low-fat cottage cheese
- 1 small container light sour cream (I prefer Breakstone)
- 1 (32-ounce) container plain low-fat yogurt
- 1 (8 ounce) block 1/3 low-fat cream cheese
- 1 small box butter
- 1 small container of whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 package (8 ounces) shredded low-fat cheddar cheese
- 1 package (8 ounces) shredded low-fat Mexican blend cheese
- 1 small wedge of fresh Pecorino Romano
- 1 small piece of fresh Parmesan cheese
gig*
- 1 pack low-carb whole wheat tortillas (such as Mission or La Tortilla Factory)
- 1 loaf of whole wheat French bread (you will need 13 ounces)
- 1 pack of gnocchi
- 1 small package dried quinoa
- 1 small package dried long grain white rice
- 1 small package of quick oats
- 1 small package quick cooking steel cut oats (e.g. Bob’s Red Mill)
- 1 small package unbleached all-purpose flour
- 1 pack seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can of enchilada sauce (or ingredients to make your own)
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 can (15 ounces) black beans
- 1 (15 ounce) reduced-sodium black beans
- 1 mild green chile pepper, chopped (4 ounces)
- 1 jar of cherry peppers or banana peppers
- 1 (32 ounce) low-sodium beef broth
- 1 (32-ounce) box low-sodium or reduced-sodium chicken broth or vegetable broth
- 1 (32 ounce) box chicken broth
- 1 box (32 ounces) unsalted chicken bone broth (such as Pacific Foods)
- 1 small jar smooth peanut butter
frozen
- 1 small package corn kernels
- 1 small package peas
- 1 small packed strawberry
other fabrics
- 1 small package flax meal (meal)
- 1 small package roasted peanuts (if purchasing in bulk you will need ¼ cup)
- 1 small package dried cranberries (if purchasing in bulk you will need 2 tablespoons)
- 1 small package pecan or walnut halves (if purchasing in bulk you will need ½ cup)
- 1 small package golden raisins (if buying in bulk you will need 2 tablespoons)
- One serving packet of unflavored or vanilla protein powder
- Monk Fruit Sweetener or Strawberry Sweetener of Your Choice for Smoothies
- 1 bottle better than Bouillon Grilled Chicken
- 1 small package of raw sugar
Non-food items
- cooking string
- sturdy aluminum foil
*You can also purchase gluten-free if you wish.
