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
Spring always brings sunshine, fresh air, and bright green vegetables that make everything lighter. For me, that also means brunch season is officially back. (I don’t know why lol!) And brunch makes me think of quiche!
There’s something great about quiches: they’re warm and endlessly customizable, making them perfect for spring gatherings. I have so many delicious options like chicken quiche, skinless sausage, and spinach quiche that are packed with flavor but can help you reach your protein goals.
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.
memo
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 (3/23)
B: Whipped Cottage Cheese Ball
L: Chicken Gyro with Whole Wheat Pita and Tzatziki
D: Tofu Poke Bowl (Recipe x 2)
Total Calories: 1,381* Protein: 123.5g
Tuesday (3/24)
B: Whipped Cottage Cheese Ball
L: Chicken Gyro with Whole Wheat Pita and Tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos and Fiesta Bean Salad
Total Calories: 1,429* Protein: 130.5g
Wednesday (3/25)
B: High-protein enchilada scrambled eggs
L: Chicken Gyro with Whole Wheat Pita and Tzatziki
D: Lasagna with Garlic Butter Mushrooms (Recipe x 2)
Total Calories: 1,308* Protein: 128.5g
Thursday (3/26)
B: High-protein enchilada scrambled eggs
L: Chicken Gyro with Whole Wheat Pita and Tzatziki
D: Leftover Lasagna with Garlic Butter Mushrooms
Total Calories: 1,308* Protein: 128.5g
Friday (3/27)
B: Strawberry banana smoothie and ⅓ cup non-fat plain Greek yogurt
L: Lentil Bowl with Avocado, Egg and Cholula (½ Recipe)**
D: Fish Florentine with Homemade Rice Pilaf
Total Calories: 1,274* Protein: 120g
Saturday (3/28)
B: Huevos Rancheros (Recipe x 2)
L: ¼ Italian Shrimp Salad
D: dinner
Total Calories: 711* Protein: 52.5g
Sunday (3/29)
B: Turkey Chorizo Breakfast Bowl
L: Chickpea Tuna Salad with 2 cups Chopped Romaine Lettuce (Recipe x 2)
D: Whole roasted chicken with lemon and rosemary mashed potatoes and charred sugar snap beans.
Total Calories: 1,289* Protein: 122g
*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.
**Make with 2 hard-boiled eggs
*Google Docs
shopping list
produce
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (optional)
- 1 medium banana
- 3 small and 3 medium lemons
- 4 medium limes
- 2 small (5 ounces) + 2 medium (6 ounces) Hass avocados
- 4 medium garlic cloves
- 2 medium red bell peppers
- 4 large poblano peppers
- 1 small + 1 medium cucumber
- 1 small bunch celery
- 1 pound sugar snap peas
- 2 pounds baby bella or crimini mushrooms
- 2 pounds baby red or gold potatoes
- 1 large bunch of chives (you will need about 12)
- 1 medium fresh cilantro
- 1 large bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh chives
- 1 small bunch/container of fresh rosemary
- 1 large head of romaine lettuce
- 1 small head or 1 bag pre-shredded iceberg lettuce
- 1 (5 ounce) clamshell/bag mixed green
- 1 shell/bag baby spinach (1 pound)
- 5 medium vine ripe tomatoes
- 1 medium beefsteak tomato
- 1 dried cherry or grape tomato
- 1 small + 1 medium red onion
- 3 small and 1 medium yellow onion
meat, poultry and fish
- 1 package turkey chorizo (or make your own)
- ½ pound 93% lean ground turkey
- 6 medium boneless chicken thighs (or 3 boneless breasts)
- 1 whole chicken (3 pounds)
- 1 pound 93% lean beef
- 1¼ pounds jumbo shrimp, cooked, peeled and deveined
- 1 ¼ pound thick skinless, white, firm fish fillet (grouper, halibut, sea bass, or halibut)
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Uncle)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Vanilla bean paste or vanilla extract
- adobo seasoning
- cumin
- garlic powder
- Cholula Hot Sauce
- onion powder
- paprika
- turmeric
- cinnamon powder
- crushed red pepper powder
- red wine vinegar
- sesame oil
- sesame
- Sriracha mayonnaise or sriracha sauce (optional, for tofu poke bowls)
- Mexican Hot Chili Powder
- oregano
- bay leaf
- Herbes de Provence or rosemary
- Reduced sodium soy sauce*
Dairy Products and Other Refrigerated Items
- 1 package pre-cooked lentils (you can buy them canned if you prefer, or dry them and cook them yourself)
- 2 (14-ounce) packages extra-firm tofu
- 2 dozen large eggs
- 1 pint liquid egg whites
- 3 (16-ounce) containers of low-fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3 ounce) whole milk plain Greek yogurt
- 1 cup (8 ounces) low-fat milk or milk of your choice (I like Fairlife)
- 1 (8 ounce) box half and half
- 1 small package feta cheese
- 1 pack Cotija Cheese or Queso Blanco
- 1 (8 ounce) block low-fat cream cheese (I like Philadelphia)
- 1 small box salted butter
- 1 small box of unsalted butter
- 1 package (8 ounces) shredded Colby Jack or Cheddar cheese
- 1 package (8 ounces) part-skim mozzarella cheese
- 1 small piece of fresh Pecorino Romano cheese (you can add ¼ cup of Parmesan cheese to the lasagna if desired)
- 1 small piece of fresh Parmesan cheese
gig*
- 1 small package corn tortilla
- 1 pack Whole Wheat Pita Flatbread
- 1 pack no-boil lasagna noodles
- 1 pack of angel hair spaghetti
- 1 box of dried instant brown rice (Uncle Ben, etc.)
Canned and Jarred
- 1 small jar capers
- 1 small jar, high quality pitted mixed Italian olives (e.g. Castelvetrano and Kalamata)
- 2 cans (6 ounces) wild albacore tuna (I like American tuna)
- 1 small can/bottle chipotle chili in adobo
- 1 can (29 ounces) tomato sauce
- 1 can (28 ounces) crushed tomatoes (I like Tuttorosso)
- 1 green chile, chopped (4 ounces)
- 3 cans (15 ounces) chickpeas
- 1 can (15 ounces) black beans
- 1 cup (14 ounces) reduced-sodium chicken broth or vegetable broth
- 1 (32 ounce) box chicken broth
frozen
- 1 small bag of shelled peas
- 1 small bag of strawberries
other fabrics
- Monk fruit sweetener or sweetener of your choice
- 1 small package chopped almonds (if purchasing in bulk you will need 3 tablespoons)
- 1 pack flax meal (meal)
- 1 single-serve packet of unflavored or vanilla protein powder
- cornstarch
*You can also purchase gluten-free if you wish.
