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
As spring continues to bloom and the days warm up, I find myself increasingly looking forward to the fresh, early flavors of soft strawberries and vibrant spinach. This Grilled Chicken Salad with Strawberries and Spinach will help you meet your protein goals and fill your plate with flavor and color!
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 (4/20)
B: Whipped Cottage Cheese Ball
L: Greek Goddess Caesar Salad with Chicken and 2 ounces Baguette
D: Tofu Poke Bowl (Recipe x 2)
Total Calories: 1,410* Protein: 121.5g
Tuesday (4/21)
B: Whipped Cottage Cheese Ball
L: Greek Goddess Caesar Salad with Chicken and 2 ounces Baguette
D: Enchilada Turkey Meatloaf with Instant Pot Black Beans and Garlic Mashed Potatoes
Total Calories: 1,434* Protein: 130.5g
Wednesday (4/22)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Leftover Enchilada Turkey Meatloaf with Instant Pot Black Beans and Garlic Mashed Potatoes
D: Lasagna with Arugula Salad (Recipe x 2)**
Total Calories: 1,479* Protein: 123.5g
Thursday (4/23)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna white bean salad
D: Leftover Lasagna and Arugula Salad
Total Calories: 1,372* Protein: 123.5g
Friday (4/24)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna white bean salad
D: Chili Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Lime Rice
Total Calories: 1,434* Protein: 125g
Saturday (4/25)
B: Tropical Chia Pudding (Recipe x 2)
L: Spicy Thai Shrimp Salad (Recipe x 2)
D: dinner
Total Calories: 725* Protein: 46g
Sunday (4/26)
B: Breakfast Taco Scramble
L: Roast Beef Sandwich with Arugula and Shredded Parmesan (Recipe x 4), 1 cup Strawberries
D: Asian grilled chicken with edamame fried rice and grilled asparagus.
Total Calories: 1,367* Protein: 126g
*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.
**Save ½ of the salad and use the dressing to top your Thursday dinner.
*Google Docs
shopping list
produce
- 1 (12 ounce) + 1 (1 pound) container fresh strawberries
- 2 (6-ounce) containers fresh berries (optional)
- 3 medium bananas
- 2 medium kiwis
- 2 small mangoes + 1 medium mango
- 4 medium + 1 large lemon
- 11 medium limes
- 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
- 3 medium garlic cloves
- 1 piece (5 inches) fresh ginger
- 2 medium jalapenos (1 optional, for enchilada meatloaf)
- 1 small green pepper (any color)
- 1 medium poblano pepper
- 3 medium cucumbers
- 1 pound asparagus
- 1 pound baby Yukon gold or red potatoes
- 2 pounds Yukon Gold potatoes (4 medium)
- 1 small bunch of watermelon radish
- 2 small corn on the cob (you can add 1 cup frozen kernels to the shrimp salad if you prefer)
- ½ small head (or 1 small bag chopped) purple cabbage
- 1 bag of finely chopped carrots
- 3 large bunches of chives (you will need about 25)
- 2 medium fresh cilantro
- 1 medium fresh Italian parsley
- 1 large bunch/container of fresh basil
- 1 small bunch/container fresh dill
- Shell/bag 1 baby arugula (1 pound)
- 1 (5 ounce) clamshell/bag mixed baby greens
- 1 large head of romaine lettuce
- 1 medium plum tomato
- 1 small red onion
- 1 medium white onion
- 1 small + 1 medium yellow onion
meat, poultry and fish
- 1 pound 99% lean ground turkey
- 1½ pounds 93% lean ground turkey
- 1 pound 93% lean beef
- 1 rotisserie chicken
- ½ pound thinly sliced deli roast beef
- 1 pack of center cut bacon
- 1 pound large shrimp, peeled and deveined
- 1 ½ pounds (4) skinned wild salmon fillets
- 1 ½ pounds (8 pieces) boneless, skinless chicken breast cutlets
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 bean paste or vanilla extract
- adobo seasoning
- garlic powder
- cumin
- red pepper powder
- paprika
- oregano
- Dijon Mustard
- crushed red pepper powder
- honey
- Unseasoned rice vinegar
- ginger powder
- turmeric
- red pepper powder
- roasted sesame oil
- Reduced sodium soy sauce*
- toasted sesame seeds
- Sriracha or sriracha mayonnaise (optional, for topping tofu poke bowls)
- onion powder
- coriander
- smoked paprika
- green tabasco
- Tagine Classic or Chili Lime Seasoning
- Teriyaki Sauce
- balsamic vinegar
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 2 extra firm tofu (14 ounces)
- 3 (16-ounce) containers low-fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container of light sour cream
- 1 small tub whipped butter
- 1 pint unsweetened vanilla almond milk
- 1 quart of skim, low-fat, or regular non-dairy milk of your choice
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 large wedge fresh Parmesan cheese
- 1 small piece of fresh Pecorino Romano cheese (you can add Parmesan cheese to the lasagna if you like)
gig*
- 1 small package dried long grain rice
- 1 small brown rice (or 5 cups pre-cooked)
- 1 small package of quick oats
- 1 pack no-boil lasagna noodles
- 1 (14-ounce) baguette or French bread (cut 4 ounces of fresh bread and freeze the rest for Sunday lunch)
Canned and Jarred
- 1 small jar salsa
- 1 can (4 ounces) tomato sauce
- 1 can (28 ounces) crushed tomatoes (I like Tuttorosso)
- 1 (10 ounce) mild enchilada sauce (or you can make your own)
- 1 mild chopped green chile (4 ounces)
- 1 small can/bottle anchovy fillet
- 1 small jar capers
- 2 (3-ounce) packets soaked tuna
- 1 low-sodium navy coffee bean (15.5 ounces)
- 1 carton (32 ounces) low-sodium chicken broth
frozen
- 1 medium shelled peas
- 1 small package corn kernels
- 1 medium strawberry
other fabrics
- 1 package (1 pound) dried black beans
- 1 shredded unsweetened desiccated coconut (if purchasing in bulk you will need 6 tablespoons)
- 1 small package whole roasted and salted cashew nuts (if purchasing in bulk you will need ½ cup)
- 1 small package chopped almonds (if purchasing in bulk you will need 3 tablespoons)
- 1 small package chia seeds
- 1 small package flaxseed meal (meal)
- 1 small container/package of unflavored protein powder
- monk fruit sweetener
- corn starch
*You can also purchase gluten-free if you wish.
