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
I’ve had so much positive feedback on my last few high protein diet meal plans that I’ve decided to share them every other week. You can see the variations for the previous week, and feel free to go back to your previous plan if you prefer a regular meal plan (I have a few years’ worth). Following a high-protein diet can provide several health benefits, including boosting metabolism, maintaining and growing muscle, and controlling blood sugar. The optimal daily protein intake depends on your age, weight, goals, and physical activity level. Remember, an easy way to reach your protein goal is to split your total protein across three meals. You can also choose high-protein snacks with 10 to 30 grams of protein to help you reach your protein goals.
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:
I’ve created another 4-week high-protein meal plan to help you get started on your healthy eating journey! Protein is a macronutrient that helps with many important body functions. Foods high in protein can keep you full for a long time and boost your metabolism. This exclusive 4-week series, created especially for Relish+ members, provides 4 weeks of high-protein breakfasts, lunches, and dinners to help you easily reach your goals and stay healthy and strong!
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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 (10/28)
B: High-protein zucchini omelet for one person, includes one sliced whole-grain toast with 2 teaspoons butter
L: Buffalo chicken rice bowl with ½ small (chopped) cucumber.
D: White Bean Scampi with Linguini
Total Calories: 1,498* Total Protein: 111g
Tuesday (10/29)
B: High-protein zucchini omelet for one person, includes one sliced whole-grain toast with 2 teaspoons butter
L: Buffalo chicken rice bowl with ½ small (chopped) cucumber.
D: Healthy cod fish tacos with the best guacamole and a dozen tortilla chips.
Total Calories: 1,501* Total Protein: 122.5g
Wednesday (10/30)
B: Carrot Banana Protein Smoothie
L: Buffalo Chicken Rice Bowl (with ½ large green pepper, chopped)
D: Unstuffed Cabbage Bowl
Total Calories: 1,138* Total Protein: 109.5g
Thursday (10/31)
B: High Protein Whipped Cottage Cheese Balls (½ Recipe)
L: Buffalo Chicken Rice Bowl (with ½ large green pepper, chopped)
D: Turkey and pumpkin chili with 2 tablespoons shredded cheddar cheese and 1 ounce avocado.
Total Calories: 1,237* Total Protein: 114g
Friday (11/1)
B: High Protein Whipped Cottage Cheese Balls (½ Recipe)
L: Leftover turkey pumpkin chili, 2 tablespoons shredded cheddar cheese, 1 ounce avocado
D: Seattle Smoked Salmon Chowder and Lemony Palm Salad with Avocado
Total Calories: 1,253* Total Protein: 97g
Saturday (11/2)
B: Greek yogurt with berries, nuts and honey (recipe x 4), 2 tablespoons walnuts
L: Pizza sausage roll**, 8 baby carrots
D: dinner
Total Calories: 629* Total Protein: 43g
Sunday (11/3)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Updated Waldorf Salad Cup
D: Slow Cooker Beef Stew with 2 ounces Multigrain Baguette
Total Calories: 1,196* Total Protein: 101g
*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.
**This is a double dough recipe for Sunday lunch.
*Google Docs
shopping list
produce
- 1 medium ripe banana
- 3 (6 ounce) packages fresh berries (optional)
- 1 package (12 ounces) fresh strawberries
- 1 large boat
- 4 medium limes
- 2 medium lemons
- 1 small (5 ounces) + 5 medium (6 ounces) Hass avocados
- 1 small English cucumber
- 2 large pumpkins
- 1 medium + 1 large red bell pepper
- 4 ounces white mushrooms
- 1 small bunch celery
- 1 bag (1 pound) of carrots
- 1 large bag of baby carrots
- 2 medium garlic cloves
- 1 small jalapeño (optional, for guacamole)
- 1 small head of cauliflower
- 3 small red potatoes
- 1 medium Yukon Gold potato
- 1 large head of green cabbage
- ½ small head red cabbage
- 1 medium butter lettuce
- Shell/bag 1 (5 ounce) baby arugula
- 1 shell/bag baby spinach (1 pound)
- 1 small bunch of chives
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/fresh chive (you can add green onion leaves to the salmon chowder for garnish)
- 1 small bunch/container of fresh thyme
- 2 medium heirloom tomatoes
- 1 dried cherry or grape tomato
- 1 small + 1 medium red onion
- 2 medium + 2 large yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- 2 raw Italian chicken sausage links
- 1 1/3 pounds 90-93% lean ground turkey or chicken
- 1 pound 93% lean beef
- 1 boneless beef shoulder roast (3 pounds)
- 2 ½ pounds (5) boneless, skinless chicken breasts
- 1 pound (4 pieces) skinless, white, firm fish fillet, such as cod, snapper, or mahi mahi
- ½ pound smoked salmon fillet
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)
- turmeric
- honey
- crushed red pepper powder
- paprika
- cumin
- Frank’s Red Hot Sauce
- apple cider vinegar
- Chili lime seasoning such as tagine classic
- light mayonnaise
- marjoram
- red pepper powder
- cinnamon or pumpkin pie spice
- thyme
- bay leaves
- Cayenne pepper (optional, for pumpkin chili)
- Sesame seeds (optional, for pizza sausage rolls)
- Bagel topping options: Choose your bagel toppings, including bagel seasoning, poppy seeds, garlic, or onion flakes.
- Vanilla bean paste or extract
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint of whole milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (16 ounce) + 1 (32 ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (16-ounce) container low-fat cottage cheese (Good Culture)
- 1 small box of unsalted butter
- 1 small piece of fresh Parmesan cheese
- 1 (8-ounce) package sliced provolone or mozzarella cheese
- 1 package (8 ounces) shredded low-fat cheddar cheese
- 1 package (8 ounces) shredded cheddar cheese (can reduce the fat in pumpkin chili if desired)
- 1 small package of Gorgonzola cheese
gig*
- 1 sliced whole grain bread (e.g. Dave’s Killer Bread)
- 1 small package corn tortilla (you will need 8)
- 1 large bag of tortilla chips
- 1 small bag of dried brown rice (or 4 cups pre-cooked)
- 1 (16-ounce) package whole wheat linguine (Delallo)
- 1 medium package unbleached all-purpose flour
- 1 multigrain baguette (8 ounces)
Canned and Jarred
- 1 low-sodium black bean (15 ounces)
- 3 cans (15 ounces) cannellini or navy beans
- 1 can (14 ounces) pumpkin puree
- 1 (4 ounce) can or (4 ounce) tube tomato paste
- 1 (4 ounces) unsalted tomato paste
- 1 can (8 ounces) tomato sauce
- 1 chopped tomato (28 ounces)
- 1 small jar pizza sauce or marinara
- 1 can (14 ounces) Palm Hearts
- 1 (32-ounce) box reduced or low-sodium beef broth
- 1 (32 ounces) reduced sodium chicken broth
frozen
- 1 small bag of corn kernels
- 1 small bag of peas
other fabrics
- baking powder
- 1 small package raisins (if purchasing in bulk you will need 2 tablespoons)
- 1 small package walnut halves (1/2 cup if purchased in bulk box)
- 1 small package sliced almonds
- 1 small package flax meal (ground flax seeds)
- 1 small package cocoa powder
- 1 small bottle of white wine (sauvignon blanc, etc.)
- 1 small package of unflavored protein powder
- Monk fruit or sweetener of your choice
*You can also purchase gluten-free if you wish.
