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
Did you know that some vegetables are actually “high” in protein? It’s true, and the list includes some of my favorites. Green peas are one of my favorites, along with spinach and asparagus. Even better, these vibrant vegetables are the first to arrive each spring, making them perfect for fresh, seasonal dishes. If you’re ready to celebrate bright green flavors, this Grilled Chicken Salad with Charred Sugar Peas, Strawberries and Spinach, or this Spring Asparagus Risotto will bring a beautiful pop of spring to your table.
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 (4/6)
B: Strawberry Banana Smoothie
L: Thai chicken salad
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,426* Protein: 125g
Tuesday (4/7)
B: Omelette breakfast tortilla wrap and 1 cup strawberries
L: Thai Chicken Salad
D: Chicken Chimichanga with Cilantro Lime Cauliflower Rice
Total Calories: 1,266* Protein: 120.5g
Wednesday (4/8)
B: Strawberry Banana Smoothie
L: Thai chicken salad
D: Sheet Pan Mediterranean Meatball Bowl with Roasted Vegetables and Hummus
Total Calories: 1,358* Protein: 122.5g
Thursday (4/9)
B: Omelette breakfast tortilla wrap and 1 cup strawberries
L: Thai chicken salad
D: Air Fryer Steak with String Beans and Mashed Potatoes with Garlic and Oil
Total Calories: 1,269* Protein: 122g
Friday (4/10)
B: Strawberry Banana Smoothie
L: Tuna egg salad topped with 2 cups of romaine lettuce
D: Portuguese seafood stew with 2 ounces of multigrain baguette.
Total Calories: 1,328* Protein: 134.5g
Saturday (4/11)
B: High Protein Egg Bagels with Lox and Eggs with Onions (Recipe x 2)
L: Italian Sub Salad with 2 ounces multigrain baguette
D: dinner
Total Calories: 816* Protein: 45.5g
Sunday (4/12)
B: High Protein Egg Bagels with Lox and Eggs with Onions (Recipe x 2)
L: Cold Italian Shrimp Tortellini Pasta Salad
D: Spinach with Dijon Glaze (recipe x 2) and Lamb Stir-fry with Garlic Mashed Potatoes
Total Calories: 1,429* Protein: 125g
*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
- 7 medium-sized (ripe) bananas
- 1 (1 pound) container fresh strawberries
- 1 medium Honeycrisp apple
- 1 medium navel orange
- 7 medium limes
- 3 medium + 1 large lemon
- 1 small (5 ounce) Hass avocado
- 3 medium garlic cloves
- 1 (2 inch) piece of fresh ginger
- 1 small red bell pepper
- 1 small yellow bell pepper
- 1 small + 1 medium cauliflower
- 1 medium broccoli floret
- 1 pound of green beans
- 3 ounces white mushrooms
- 1 small bunch celery
- 1 large sweet potato (about 12 ounces)
- 1 pound baby gold or red potatoes
- 2 pounds Yukon Gold Potatoes
- 1 large bunch of chives (you will need about 10)
- 1 large bunch of fresh cilantro
- 2 medium fresh Italian parsley
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh rosemary
- Small bunch/container of fresh dill (optional, for topping a Mediterranean sheet pan)
- 1 (5 ounces) + 1 (1 pound) shell/bag baby spinach
- Shell/bag 1 (5 ounce) baby arugula
- 1 large bag of coleslaw mix
- 2 large heads of romaine lettuce
- 1 dried cherry or grape tomato
- 2 large vine-ripened tomatoes
- 2 small red onions
- 3 small yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- 1 (6-8 ounce) package sliced Nova lox
- 6 ounces sliced deli turkey
- 2 ounces Capicola
- 1 small package thinly sliced genoa salami
- 1 pack turkey pepperoni
- 1 link chorizo sausage (1.75 ounces)
- 2 rotisserie chickens (or cook 2¼ pounds of raw chicken breast yourself)
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) sirloin steaks
- 2 pounds jumbo shrimp, peeled and deveined
- 1 pound large shrimp, peeled and deveined
- 36 small neck clams
- 1 pound bay scallops
- New Zealand lamb spring rack 2 lbs.
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 (optional, for strawberry smoothie)
- pure maple syrup
- Bagel topping options: everything from bagel seasoning, poppy seeds, onion flakes, and more.
- toasted sesame seeds
- Reduced sodium soy sauce
- roasted sesame oil
- Sriracha sauce or sambal oleg
- mayonnaise
- red wine vinegar
- italian seasoning
- cumin
- paprika
- garlic powder
- bay leaves
- Dijon Mustard
- balsamic vinegar
Dairy Products and Other Refrigerated Items
- 1 hummus (any type)
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 (8 ounce) fat-free milk (can reduce mashed potatoes to ¼ cup low-fat, if desired)
- 1 quart of low-fat milk or dairy-free milk of your choice
- 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small tub regular or light sour cream
- 1 small box unsalted butter or dairy-free butter
- 1 can whipped butter (if desired, you can add a pinch of salt to the unsalted butter and mashed potatoes)
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 package (8 ounces) shredded or block pepper jack cheese
- 1 small piece of fresh Parmesan cheese
- 1 small package feta cheese
gig*
- 1 pack 8-inch low-carb whole wheat tortillas (e.g. La Tortilla Factory)
- 2 multigrain baguettes (8 ounces)
- 1 pack dried spinach ricotta tortellini (I like dell’allo)
- 1 pack panko plain breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package of quick oats
- 1 pack lasagna noodles (not boiled)
Canned and Jarred
- 1 packet light tuna, soaked (2.6 ounces)
- 1 small jar pepperoncini or banana peppers
- 1 small jar capers
- 1 (2.25 ounces) thinly sliced black olive
- 1 (4 ounces) green pepper, gently chopped
- 1 bottle of marinara (or ingredients to make your own)
- 1 small jar of pesto (or your own)
- 1 cup (14 ounces) chicken broth or bone broth
frozen
- 1 peeled edamame (small package)
- 1 medium bag of strawberries (you will need 2 ¼ cups)
other fabrics
- 1 flax meal (meal)
- 1 small container of unflavored protein powder
- 2 (11 oz) boxes of Liquid Orgain Vanilla Protein Shake
- 1 small package dry roasted peanuts (if purchasing in bulk you will need ¼ cup)
- 1 small package walnut halves (if purchasing in bulk you will need ¼ cup)
- 1 small jar of powdered peanut butter (e.g. PBfit or PB2)
- 1 small container/package of agave nectar or granulated sugar
- 1 bottle of dry white wine
- baking powder
*You can also purchase gluten-free if you wish.
