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
Can you feel it? Warm sunlight is peeking out. A little hint of green. Times change this weekend… One thing that comes to mind is spring! (Can you please let me know lol) Winter, snow, and sub-zero temperatures are officially over. The flowers are blooming, the days are getting longer, and it’s time to wander the farmers market again.
The first vegetables of the season include leafy vegetables like spinach and arugula and root vegetables like radishes and carrots. Crunchy and fresh, they’re perfect for light spring recipes that feel like a reset after a long winter.
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 (3/9)
B: Egg white grill and mandarin
L: Whole wheat roll with salmon Caesar salad (½ recipe) and 1 tablespoon whipped butter.
D: Greek Tofu Bowl (Recipe x 2)
Total Calories: 1,437* Protein: 123g
Tuesday (3/10)
B: Egg white grill and mandarin
L: Whole wheat roll with salmon Caesar salad and 1 tablespoon whipped butter.
D: Chicken Taco Bowl
Total Calories: 1,502* Protein: 136.5g
Wednesday (3/11)
B: Egg white grill and mandarin
L: Türkiye club with apples and ¼ cup pistachios
D: Slow Cooker Lasagna with Roasted Broccoli (Recipe x 2)
Total Calories: 1,590* Protein: 124.5g
Thursday (3/12)
B: Egg white grill and mandarin
L: Tuna white bean salad
D: Leftover Slow Cooker Lasagna with Roasted Broccoli
Total Calories: 1,422* Protein: 121g
Friday (3/13)
B: Strawberry Banana Smoothie
L: Tuna white bean salad
D: Fish with Tomato Sauce, White Wine and Capers (Recipe x 2), Homemade Rice Pilaf, String Beans with Garlic and Oil
Total Calories: 1,309* Protein: 124.5g
Saturday (3/14)
B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter (recipe x 4)
L: Turkey Club (Recipe x 4) and Apples
D: dinner
Total Calories: 808* Protein: 53.5g
Sunday (3/15)
B: Breakfast Quesadilla with Oranges (Recipe x 4)
L: Shrimp dumpling rice bowl with ½ cup brown rice and 1 cup steamed edamame
D: Slow Cooker Beef Stroganoff
Total Calories: 1,469* 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
- 1 medium banana
- 5 medium apples (any type)
- 4 mandarin oranges
- 4 medium oranges (any type)
- 4 medium lemons
- 2 medium limes
- 1 small (5 ounce) Hass avocado
- 3 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 4 Persian (mini) cucumbers (you can add 1 large English cucumber if desired)
- 3 pounds broccoli florets
- 1 pound sliced mushrooms
- 1 pound of sticky beans
- 3 small red bell peppers
- 1 bag of finely chopped carrots
- 1 large bunch of chives
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/container fresh dill
- 1 small head of iceberg lettuce
- 1 (5 ounce) shell/bag baby arugula or baby spinach
- 1 small head romaine lettuce
- 1 head of bibb lettuce or endive
- 1 dried cherry or grape tomato
- 2 medium vine ripe tomatoes
- 1 fresh pico de gallo (or make your own)
- 1 small red onion
- 2 medium yellow onions
meat, poultry and fish
- 2 pounds beef chuck roast
- 1 pound 90% lean ground sirloin beef or bison
- 1¼ pounds (4) boneless, skinless chicken thighs
- 1 pound boneless, skinless chicken breast
- 1 package pre-cooked chicken breakfast sausage (can be purchased frozen if desired)
- 3/4 pound thinly sliced deli turkey breast (I like boar’s head)
- 1 pack of center cut bacon
- 1 pound shrimp, peeled and deveined
- ¼ pound (2) skinned wild salmon fillets
- 1 ½ pounds (4) skinless flounder, flounder, or halibut fillets
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)
- onion powder
- garlic powder
- Vanilla extract (optional, for strawberry smoothie)
- Regular mayonnaise or light mayonnaise
- Dijon Mustard
- rice vinegar
- honey
- Reduced sodium soy sauce*
- sesame oil
- Sriracha sauce (optional, for shrimp balls)
- oregano
- red wine vinegar
- cumin
- bay leaves
- Taco seasoning (or make your own)
- italian seasoning
- paprika
- Worcestershire sauce
Dairy Products and Other Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 pint of milk of your choice
- 1 small container sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 block (32 ounces) low-fat cottage cheese
- 1 small piece of fresh Parmesan cheese
- 1 small package feta cheese
- 1 package sliced cheddar or American cheese
- 1 package (8 ounces) low-fat or part-skim cheddar cheese
- 1 package (8 ounces) part-skim mozzarella cheese
gig*
- 1 (1 pound) package dried egg noodles
- 1 pack of dry angel hair spaghetti
- 1 package dried, no-boil lasagna noodles
- 1 pack regular panko bread crumbs
- 1 box of 10-minute dried brown rice (Uncle Ben, etc.)
- 1 bag dried white rice (or 3 cups pre-cooked rice)
- 1 small package all-purpose flour
- 2 small whole wheat dinner rolls
- 1 loaf whole grain bread, sliced (I like Dave’s Killer Bread)
- 1 pack (7 inches) low-carb tortillas, including Mission Whole Wheat Carb Balanced
- 1 package light multigrain English muffins
Canned and Jarred
- 1 large jar pickles
- 1 small jar capers
- 1 small bottle/can of anchovy fillets
- 2 (3-ounce) packets or 1 (6-ounce) can tuna water
- 1 can (15.5 ounces) Navy Beans
- 1 can (15 ounces) black beans
- 2 (28 ounce) cans crushed tomatoes (I like Tuttorosso)
- 1 small jar marinara sauce (or make your own)
- 1 small jar peanut butter
- 1 (32-ounce) box chicken broth or chicken bouillon package
- 1 can (14.5 ounces) beef broth
- 1 bottle of salsa (optional, served with breakfast quesadilla)
frozen
- 1 bag (12 ounces) frozen blueberries
- 1 bag (1 pound) frozen strawberries
- 1 large bag of edamame in a pod
other fabrics
- 1 flax meal (meal)
- 1 small package shelled roasted pistachios (if buying in bulk you will need ¼ cup)
- 1 small container of vanilla protein powder
- 1 bottle of white wine
- Monk fruit sweetener (optional, for strawberry smoothie)
*You can also purchase gluten-free if you wish.
