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
Still looking for the perfect gift or stocking item? Look no further! My Skinnytaste High Protein Cookbook would make a great gift under the tree, and my other books will delight even the pickiest of palates. You can also shop your kitchen, cooking, and other favorites here!
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 (12/15)
B: Omelette Tortilla Breakfast Wrap
L: Chicken brown rice
D: Gochujang Tofu Rice Bowl (Recipe x 2)
Total Calories: 1,243* Protein: 102g
Tuesday (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Chicken brown rice
D: Ground Turkey Taco Skillet
Total Calories: 1,331* Protein: 109.5g
Wednesday (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiral Sweet Potato Latkes (recipe x 2) and Brussels Sprouts Salad with Kale Parmesan and Pecans
Total Calories: 1,393* Protein: 100g
Thursday (12/18)
B: Omelette Tortilla Breakfast Wrap
L: Tuna White Bean Salad
D: Leftover braised beef brisket, potatoes and carrots, spiralized sweet potato latkes, kale, Brussels sprout salad, parmesan cheese and pecans.
Total Calories: 1,335* Protein: 103.5g
Friday (12/19)
B: Air Fryer Breakfast Banana Split
L: Turkish Club and Apple
D: Fish with Tomato Sauce, White Wine, Capers (Recipe x 2), 1 cup Whole Wheat Orzo, Oven Roasted Cauliflower
Total Calories: 1,264* Protein: 102.5g
Saturday (12/20)
B: Protein cookies with chocolate chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons light sour cream and 1 ounce avocado.
D: dinner
Total Calories: 653* Protein: 44g
Sunday (12/21)
B: Breakfast BLT (recipe x 4) and oranges
L: Leftover White Bean Pumpkin Turkey Chili, 2 tablespoons light sour cream, 1 ounce avocado.
D: Whole roasted chicken with lemon and rosemary, roasted beets and citrus salad with goat cheese
Total Calories: 1,196* Protein: 114g
*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 + 1 large apple
- 3 medium-sized (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or red grapefruit
- 2 medium (6 ounce) Hass avocados
- 3 medium garlic cloves
- 1 small shallot
- 1 (2-inch) piece of fresh ginger
- 1 medium jalapeño
- 3 ounces white mushrooms
- 3 large carrots
- 2 pounds of red potatoes
- 2 large sweet potatoes
- 1 large head of cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-chopped)
- 2 medium red beets
- 2 medium golden beets
- 2 medium chives (you will need about 15)
- 1 large bag of tri-color coleslaw (requires 6 cups)
- 1 small head of iceberg lettuce
- Shell/bag 1 baby arugula (1 pound)
- 1 shell/bag baby spinach (5 ounces)
- 1 (5 ounce) clamshell/bag baby kale
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh rosemary
- 1 dried grape or cherry tomato
- 1 small + 1 large beef steak tomato
- 4 large white onions
- 1 small + 1 medium red onion
- 1 small + 2 medium yellow onions
meat, poultry and fish
- 1 bacon, center cut (requires 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ½ pound boneless, skinless chicken breast (or precooked)
- 1 chicken (3 pounds)
- 2 pounds 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 1 large (about 5 pounds) beef brisket
- 1 ½ pounds (4 pieces) skinless fish fillet, such as halibut, flounder, or halibut
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)
- Hot sauce (optional, served with omelet wrap)
- vanilla extract
- pure maple syrup
- cinnamon powder
- light mayonnaise
- Sriracha Sauce
- Dijon Mustard
- red pepper powder
- bay leaves
- cumin
- oregano
- red pepper paste sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- sesame oil
- honey
- smoked paprika
- pepper
- apple cider vinegar
- champagne vinegar
- Herbs of Provence
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8 ounce) can skim milk, almond milk, or any milk of your choice
- 1 (16 ounce) fat-free plain Greek yogurt (I like Fage)
- 1 (5.3 ounce) whole milk plain Greek yogurt
- 1 small can of whipped butter or box of unsalted butter
- 1 (16-ounce) container light sour cream
- 1 small log of goat cheese
- 1 small block or bag of shredded Gruyere cheese
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 small piece of fresh Parmesan cheese
gig*
- 1 pack (8 or 9 inches) low-carb whole wheat tortillas (e.g. La Tortilla Factory)
- 1 small package of old fashioned or quick oats
- 1 loaf whole grain bread, sliced (I like Dave’s Killer Bread)
- 1 Big Bad Tortilla Chip
- 1 small package dried brown rice (or 3 cups pre-cooked)
- 1 pack dried whole wheat orzo pasta
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or ingredients to make your own)
- 1 (4 ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets soaked tuna
- 1 green chile, chopped (4.5 ounces)
- 1 can (15 ounces) pinto beans
- 3 cans (15 ounces) white northern or navy beans
- 1 small jar capers
- 1 (32 ounces) beef broth
- 1 carton (32 ounces) low-sodium chicken broth
- 1 can (15 ounces) pumpkin puree
- 1 small jar creamy peanut butter
frozen
other fabrics
- 1 small package chia seeds
- 1 pack of sugar-free chocolate chips
- 1 Serving Packet Vanilla Protein Powder
- 1 small bottle of white wine
- 1 small package granulated sugar
- 1 small package pecan halves (if purchasing in bulk you will need about ½ cup)
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 2 tablespoons)
- Colored sprinkles and cherries (topping of choice for breakfast banana split)
*You can also purchase gluten-free if you wish.
