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
Memorial Day is almost here! This means longer days, warmer weather, and the unofficial start of summer! Dust off the grill, put on some music, and start sending out BBQ invitations! The best part? You can enjoy all the flavor of your favorite dishes while meeting your protein goals. Dishes like grilled chimichurri steak and juicy Lucy burgers prove that healthy eating doesn’t have to mean missing out on fun. Add a few refreshing drinks or mocktails and a sweet treat to end the day like a Red, White, Blue Trifle is the perfect ending to a backyard celebration!
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 (5/18)
B: Egg white grill
L: Tuna white bean salad
D: Air Fryer Peanut Curry Tofu (recipe x 2) and 1 cup steamed edamame
Total Calories: 1,395* Protein: 123g
Tuesday (5/19)
B: Egg white grill
L: Tuna white bean salad
D: Instant Pot braised beef with 2 corn tortillas, pico de gallo (recipe x 2), and 1 ounce avocado.
Total Calories: 1,273* Protein: 123g
Wednesday (5/20)
B: Egg white grill
L: Leftover instant braised beef, 2 corn tortillas, pico de gallo, 1 ounce avocado
D: Air Fryer Asian Meatballs
Total Calories: 1,319* Protein: 122g
Thursday (5/21)
B: Egg white grill
L: Leftover instant braised beef, 2 corn tortillas, pico de gallo, 1 ounce avocado
D: Chicken Crust Pizza with 2 cups of Romaine and Greek Yogurt Caesar Salad Dressing
Total Calories: 1,230* Protein: 126g
Friday (5/22)
B: Whipped Cottage Cheese Balls (½ Recipe)
L: Leftover instant braised beef, 2 corn tortillas, pico de gallo, 1 ounce avocado
D: Salmon coconut curry with spinach and chickpeas** and ½ whole wheat naan
Total Calories: 1,353* Protein: 120.5g
Saturday (5/23)
B: Breakfast Quesadilla (Recipe x 4)
L: Arugula Salmon Salad with Capers and Shredded Parmesan (Recipe x 4)
D: dinner
Total Calories: 633* Protein: 67.5g
Sunday (5/24)
B: Whipped Cottage Cheese Balls (Recipe x 2)
L: Cold Italian shrimp and tortellini pasta, grilled pesto chicken and tomato kebabs.
D: Turkey Burger with Low-Carb Potato Salad and Roasted Asparagus
Total Calories: 1,471* Protein: 127g
*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 an extra pound of salmon (regular) for Saturday lunch, if you like.
*Google Docs
shopping list
produce
- 1 (2 pound) container fresh strawberries
- 1 pint fresh dried blueberries
- 1 pint dried fresh raspberries
- 1 pint fresh dried blackberries
- 5 medium lemons
- 3 medium limes
- 2 small (4 ounce) Hass avocados
- 2 medium garlic cloves
- 1 piece (5 inches) fresh ginger
- 2 medium jalapeno or serrano peppers
- 1 large Fresno chili
- 1 large red bell pepper
- 1 pound asparagus
- 1 small head broccoli floret
- 1 pound cauliflower florets (or 1 small head)
- 2 (12-ounce) packages riced cauliflower (can be purchased frozen if desired)
- 1 small bunch celery
- 2 medium sized chives
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 large bunch/container of fresh basil
- 1 small bunch/container fresh dill
- Shell/bag 1 baby arugula (1 pound)
- 1 shell/bag baby spinach (5 ounces)
- 1 large head of romaine lettuce
- 8 medium vine ripe tomatoes
- 1 dried cherry or grape tomato
- 1 small red onion
- 1 small white onion
- 2 small yellow onions
meat, poultry and fish
- 2 ¼ pounds boneless, skinless chicken breast
- 2 pounds 93% lean ground turkey
- 1 pound 93% lean ground chicken
- 1 pack chicken breakfast sausage (can be purchased frozen if desired)
- 2 pounds jumbo shrimp
- 2 ½ pounds wild salmon skin-on fillets
- 1 chuck roast (3 pounds)
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 bean paste or vanilla extract
- Dijon Mustard
- red wine vinegar
- dried onion flakes
- ketchup
- yellow mustard
- Worcestershire sauce
- Olive oil mayonnaise (e.g. Sir Kensington)
- paprika
- balsamic vinegar
- Reduced sodium soy sauce*
- madras curry powder
- Sriracha Sauce
- oregano
- cumin
- bay leaves
- cinnamon sticks
- sesame oil
- sesame
- italian seasoning
Dairy Products and Other Refrigerated Items
1 pint liquid egg whites
1 dozen large eggs
2 (14-ounce) packages extra-firm tofu
1 (16-ounce) + 1 (32-ounce) container low-fat cottage cheese
1 (5.3-ounce) container nonfat plain Greek yogurt
1 large wedge fresh Parmesan cheese
1 (8-ounce) package sliced cheddar or American cheese
1 package (8 ounces) shredded low-fat cheddar cheese
1 package (8 ounces) shredded part-skim mozzarella
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1 package light multigrain English muffins
1 pack of hamburger buns
1 pack of 7-inch low-carb whole wheat tortillas (e.g., Mission Carb Balance)
1 large corn tortilla (requires 14)
1 pack of whole wheat naan
1 pack seasoned whole wheat bread crumbs
1 pack regular panko bread crumbs
1 small package dried brown rice (or 3 cups pre-cooked)
Canned and Jarred
1 small bottle/can of anchovies
1 can (15 ounces) chickpeas
1 navy bean (15.5 ounces)
1 (14 ounce) can ignite coconut milk.
1 chopped tomato (14 ounces)
1 small jar of marinara or pizza sauce
1 small jar salsa (optional, served with quesadilla)
1 medium dill pickle
1 small jar capers
1 can (14 ounces) beef broth
2 (3-ounce) packets soaked tuna
1 (2.25 ounces) thinly sliced black olive
1 small can/bottle of chipotle peppers in adobo
1 small jar peanut butter
frozen
- 1 large package gutted peas
- 1 peeled edamame (small package)
other fabrics
- 1 (8.5 ounce) shelf-stable ricotta spinach tortellini (I like Delallo; you can also buy fresh if you like)
- 1 small package chopped almonds (if purchasing in bulk you will need 1 cup)
- 1 small package peanuts (if purchasing in bulk you will need ¼ cup)
- Monk fruit sweetener or sweetener of your choice
Non-food items
*You can also purchase gluten-free if you wish.
