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
This Valentine’s Day, you can show and share your love with a delicious, high-protein meal that doesn’t skimp on flavor! This beautiful pork tenderloin with cherry sauce or beef tenderloin will satisfy any carnivore. On the other hand, on a lighter note, my Fish Florentine rivals any fancy restaurant! Moist chocolate cake or chocolate covered strawberries would be the perfect ending to a beautiful meal!
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 (2/9)
B: Strawberry Banana Smoothie
L: Chicken gyro with whole wheat flatbread and ¼ cup tzatziki
D: Spaghetti Squash Crust Pizza (Recipe x 2) and Roasted Beet and Citrus Salad
Total Calories: 1,437* Protein: 133.5g
Tuesday (2/10)
B: Omelette Tortilla Breakfast Wrap
L: Chicken gyro with whole wheat flatbread and ¼ cup tzatziki
D: Korean salmon tacos with spicy coleslaw and spinach rice.
Total Calories: 1,435* Protein: 120.5g
Wednesday (2/11)
B: Strawberry Banana Smoothie
L: Chicken gyro with whole wheat flatbread and ¼ cup tzatziki
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,539* Protein: 134.5g
Thursday (2/12)
B: Omelette Tortilla Breakfast Wrap
L: Chicken gyro with whole wheat flatbread and ¼ cup tzatziki
D: Air Fryer Pork Ribs and Brussels Sprout Salad with Pear and Pomegranate
Total Calories: 1,390* Protein: 126.5g
Friday (2/13)
B: Strawberry Banana Smoothie
L: Leftover Air Fryer Pork Ribs and Brussels Sprout Salad with Pear and Pomegranate
D: dinner
Total Calories: 947* Protein: 76g
Saturday (2/14)
B: Heart-shaped banana chocolate chip pancakes with 1 tablespoon melted peanut butter.
L: Chicken Quesadilla with 2 tablespoons light sour cream
D: Perfect Filet Mignon for Two with Garlic Shrimp and Parmesan Brussels Sprouts (Recipe x 2)
Total Calories: 1,305* Protein: 120g
Sunday (2/15)
B: ¼ skinless sausage, spinach quiche, 1 orange
L: Ahi Tuna Poke Stack with ¼ cup shelled peas (recipe x 2)
D: Slow Cooker Peanut Chicken, 1 cup rice noodles, 1 cup steamed broccoli
Total Calories: 1,578* Protein: 122.5g
*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:
*Google Docs
shopping list
produce
- 3 medium sized + 1 large ripe banana
- 1 large red pear
- 1 medium mango
- 1 small pomegranate (or small container with seeds)
- 5 medium navel oranges or cara cara oranges
- 1 medium blood orange
- 1 medium red or pink grapefruit
- 2 large lemons
- 3 medium limes
- 2 medium (6 ounce) Hass avocados
- 2 large garlic cloves
- 1 large shallot
- 1 (3-inch) piece of fresh ginger
- 1 medium jalapeño
- 1 medium red or green bell pepper
- 1 small + 1 medium cucumber
- 1 (8 ounces) white mushroom, thinly sliced
- 2 medium red beets
- 2 medium golden beets
- 2 pounds Brussels sprouts
- 2 spaghetti squash (2 pounds)
- 2 pounds broccoli florets
- 1 small bunch of chives
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh chives
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 (5 ounces) + 1 (12 ounces) clamshell/bag baby spinach
- Shell/bag 1 baby arugula (1 pound)
- 1 pack of tri-color coleslaw
- 1 small head iceberg lettuce (or a small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small red onion
- 2 small yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- ½ pound raw Italian chicken or turkey sausage (about 3 small links)
- 2 ½ pounds boneless, skinless chicken breast
- 6 medium boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey or beef
- 4 filet mignon steaks
- 2 pounds (6) center-cut boneless pork ribs
- 1 pound wild salmon fillets
- 1½ pounds raw sushi grade tuna
- 1 ¼ pounds large shrimp, peeled and deveined
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
- nutmeg
- champagne vinegar
- Dijon Mustard
- cumin
- garlic powder
- oregano
- Reduced sodium soy sauce*
- roasted sesame oil
- Sriracha Sauce
- rice vinegar
- Furikake (you can add sesame seeds to the fork stack if you like)
- mayonnaise
- sesame
- Gochujang (red pepper paste)
- paprika
- onion powder
- red pepper powder
- apple cider vinegar
- crushed red pepper powder
- italian seasoning
- Fish sauce (optional, for peanut chicken)
- curry powder
- turmeric
- cinnamon
- Hot sauce or salsa (optional, served with omelet wrap)
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart of low-fat (high-protein) milk, such as Fairlife
- 1 (8 ounce) box half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3 ounce) whole milk plain Greek yogurt
- 1 small box butter
- 1 small container of light sour cream
- 1 small block or bag of shredded Havarti or Cheddar cheese
- 1 log goat cheese (4 ounces)
- 1 package (1 pound) shredded part-skim mozzarella cheese
- 1 package (8 ounces) low-fat Mexican cheese blend
- 1 large wedge fresh Parmesan cheese
gig*
- 1 pack dried rice noodles
- 1 small box cornflakes (or crushed cornflake crumbs)
- 1 pack of panko breadcrumbs
- 1 large low-carb whole wheat tortilla (e.g. La Tortilla Factory)
- 1 pack corn tortillas
- 1 pack whole grain flatbread or pita
- 1 small package dried brown rice
- 1 pack of spaghetti, bucatini, or linguine
- 1 small package all-purpose or white whole wheat flour
Canned and Jarred
frozen
- 1 medium strawberry
- 1 package (10 ounces) chopped spinach
- 1 peeled edamame (small package)
other fabrics
- baking powder
- 1 bag of mini chocolate chips
- 1 small bag brown sugar or monkfruit brown sugar
- Monkfruit sweetener or sweetener of your choice (optional, for strawberry smoothie)
- 1 flax meal (meal)
- 1 small package pepitas (if purchasing in bulk box you will need ¼ cup)
- 1 small package roasted, salted in-shell pistachios (if buying in bulk you will need 2 tablespoons)
- 1 small package roasted peanuts (if purchasing in bulk you will need ¼ cup)
- 1 pack of chicken bouillon cubes
- 1 small package of unflavored protein powder
*You can also purchase gluten-free if you wish.
