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
I hope everyone had a blessed Thanksgiving filled with family, friends, and laughter! The big day is now over. What to do with all the leftover food lol? Luckily, many of the remaining recipes are high in protein, like turkey Cuban sandwiches or turkey pot pies. Perfect for cold days and easy to serve in ramekins for portion control! Have fun Black Friday shopping and don’t forget to support your favorite local businesses on Shop Small Saturday!
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 needs.
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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 (12/1)
B: Mushroom spinach scrambled eggs and 1 slice of whole grain toast
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,367* Protein: 105.5g
Tuesday (12/2)
B: Savory cottage cheese balls with a spoonful of chopped pistachios.
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Instant Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa, and 2 ounces avocado.
Total Calories: 1,126* Protein: 100.5g
Wednesday (12/3)
B: Mushroom spinach scrambled eggs and 1 slice of whole grain toast
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Leftover Instant Pot Cuban Pork with Arroz Congri and Cabbage Slaw
Total Calories: 1,253* Protein: 103.5g
Thursday (12/4)
B: Savory cottage cheese balls with a spoonful of chopped pistachios.
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowl
D: Beef and Barley Soup with 2 ounces whole grain baguette
Total Calories: 1,155* Protein: 107g
Friday (12/5)
B: Mushroom spinach scrambled eggs and 1 slice of whole grain toast
L: Leftover Beef and Barley Soup with 2 ounces whole grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas
Total Calories: 1,300* Protein: 103.5g
Saturday (12/6)
B: Pumpkin waffles with 1 tablespoon maple syrup and ½ sliced banana
L: Buffalo Shrimp Lettuce Wrap
D: dinner
Total Calories: 529* Protein: 34g
Sunday (12/7)
B: Chorizo Breakfast Bowl
L: Ahi Tuna Poke Stack (Recipe x 2)
D: 30 Pieces Garlic Chicken, Instant Pot Mashed Potatoes and Roasted Parmesan Green Beans
Total Calories: 1,429* Protein: 104g
*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
- 2 large bananas
- 1 large lemon
- 1 medium grapefruit
- 2 medium limes
- 3 small (5 ounce) + 2 medium (6 ounce) Hass avocados
- 2 Persian (mini) cucumbers (can be substituted with 1 small English cucumber if desired)
- 1 large cucumber
- 2 medium red bell peppers
- 1 medium green bell pepper
- 1 large Fresno chili
- ¼ pound green beans
- ¼ pound sliced mushrooms
- 1 medium broccoli floret
- 1 small bunch celery
- 2 medium carrots
- 1 pound baby gold or red potatoes
- 2 pounds russet potatoes
- 4 large garlic cloves
- 1 (2-inch) piece of fresh ginger
- Shell/bag 1 (5 ounce) baby arugula
- 1 shell/bag baby spinach (1 pound)
- 1/2 small head white cabbage
- 1 medium head romaine or butter lettuce
- 1 small bunch of chives
- 1 small bunch/container of fresh thyme
- 1 small bunch/container of fresh chives
- 1 small bunch/container of fresh oregano
- 1 bunch of fresh cilantro (oregano can be added to Cuban pork for garnish, if desired)
- 1 small bunch fresh Italian parsley
- 1 dried grape or cherry tomato
- 1 fresh salsa
- 1 small red onion
- 4 small yellow onions
meat, poultry and fish
- 1 pound 93% lean ground turkey
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 6 bone-in chicken thighs
- 1 pound large shrimp, peeled and deveined
- 1½ pounds sushi-quality tuna
- 1 ½ pounds (4) salmon fillets, skin removed
- 3 pounds boneless pork shoulder blade roast
- 1½ pounds beef stew meat, including chucks
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
- cinnamon
- pumpkin pie spice
- maple syrup
- garlic powder
- Hot sauce (e.g. Cholula)
- sesame oil
- honey
- Sriracha Sauce
- Seasoned Rice Vinegar
- black and white sesame seeds
- Frank’s Red Hot Sauce
- Furikake (you can add sesame seeds if you like)
- mayonnaise
- Reduced sodium soy sauce*
- bay leaves
- cumin
- oregano
- apple cider vinegar
- Dijon Mustard
- clove powder
- madras curry powder
- red wine vinegar
- smoked paprika
- Ancho red pepper powder
- cayenne pepper
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 (5.3-ounce) + 2 (16-ounce) containers low-fat cottage cheese (I like Good Culture)
- 1 small container of light sour cream
- 1 small container of whipped butter
- 1 pint low-fat buttermilk
- 1 bottle/bottle of light blue cheese or ranch dressing (or make your own)
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 (8-ounce) bag or block of Gruyere or Cheddar cheese (optional, for mushroom spinach eggs)
- 1 pack of cotija, white cheese or fresh cheese
- 1 medium piece of fresh Parmesan cheese
gig*
- 1 sliced whole grain bread
- 1 multigrain baguette (10 ounces)
- 1 pack corn tortillas
- 1 small package oatmeal
- 1 pack lasagna noodles (not boiled)
- 1 small package dried pearl barley (if purchasing in bulk you will need 2/3 cup)
- 1 small package dried brown rice (or 4 cups pre-cooked)
- 1 small package dried long grain white rice
Canned and Jarred
other fabrics
- baking powder
- cornstarch
- Monk fruit sweetener or sweetener of your choice
- 1 small package shelled roasted pistachios (if buying in bulk you will need ¼ cup)
- 1 bottle of light dry white wine (e.g. Kim Crawford Illuminate Sauv Blanc)
*You can also purchase gluten-free if you wish.
