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
Summer has officially begun, bringing bright sunshine and warm temperatures! The grill is fired up and we all celebrate! Happy Father’s Day to all the dads out there!!
This year, take off the tie and socks and treat dad to something he really wants. Mouth-watering flavors, laughter in the backyard, and spending more time with family. From juicy steaks to fresh summer side dishes, these recipes will make him extra special!
Toast dad with a cold beverage, finish the meal with a sweet treat like 3-Ingredient Strawberry Romanoff, and make Father’s Day unforgettable. Because dads deserve the best food and the best memories!
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 (6/15)
B: Strawberry Banana Smoothie with ¼ cup plain non-fat Greek yogurt
L: Chicken Brown Rice Rice Bowl (Recipe x 4)
D: Spicy Sriracha Tofu Rice Bowl (Recipe x 2)
Total Calories: 1,353* Protein: 122g
Tuesday (6/16)
B: Strawberry Banana Smoothie with ¼ cup plain non-fat Greek yogurt
L: Chicken brown rice
D: Smash tacos with refried beans in the Instant Pot
Total Calories: 1,402* Protein: 129g
Wednesday (6/17)
B: Peach Pie Cottage Cheese Ball
L: Chicken brown rice
D: Skillet Lasagna with Broccoli Cauliflower Salad
Total Calories: 1,318* Protein: 121g
Thursday (6/18)
B: Peach Pie Cottage Cheese Ball
L: Chicken brown rice
D: Juicy Grilled Pork Ribs and Roasted Vegetable Orzo Pasta Salad
Total Calories: 1,266* Protein: 125g
Friday (6/19)
B: Strawberry Banana Smoothie with ¼ cup plain non-fat Greek yogurt
L: Tuna roe salad on top of 2 cups of mixed vegetables
D: Salmon Caesar Salad with 2 ounces of multigrain baguette
Total Calories: 1,265* Protein: 123g
Saturday (6/20)
B: Greek yogurt with berries, nuts and honey (recipe x 4)
L: Lentil Bowl with Avocado, Egg and Cholula (Recipe x 2)
D: dinner
Total Calories: 597* Protein: 43.5g
Sunday (6/21)
B: Breakfast taco scramble and 1 cup watermelon
L: Cranberry Chicken Salad with Apple Slices (Recipe x 2)
D: Grilled Steak Fajitas with Black Beans
Total Calories: 1,538* Protein: 120.5g
*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
- 3 medium bananas
- 2 medium peaches
- 1 mini watermelon
- 2 (6-ounce) containers fresh berries (optional)
- 4 medium sweet red apples
- 2 medium lemons
- 1 medium lime
- 3 small (5 ounce) Hass avocados
- 1 small + 2 medium + 1 large red bell pepper
- 3 medium yellow or orange bell peppers
- 2 large Cubanelle peppers
- 2 medium garlic cloves
- 1 small shallot
- 1 large pumpkin
- 1 broccoli head (13 ounces)
- 1 head of cauliflower (13 ounces)
- 1 small bunch celery
- 1 pound baby gold or red potatoes
- 1 medium bunch of green onions
- 1 large bunch of fresh cilantro
- 1 medium coolant (if you can find it; optional, for Sofrito)
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh basil
- Shell/bag 1 (5 ounce) baby arugula
- 1 (5 ounce) clamshell/bag mixed green
- 1 large head of romaine lettuce
- 2 pints dried cherry or grape tomatoes
- 1 small container pico de gallo (or make your own)
- 2 small red onions
- 1 small + 5 medium yellow onions
meat, poultry and fish
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- ½ pound 93% lean ground beef
- 1 ½ pound flank steak
- 2 rotisserie chickens (or 2 pounds pre-cooked chicken breasts; buy 1 per weekend)
- 1 ½ pounds (4) center-cut bone-in pork ribs
- 1 ½ pounds (4) wild salmon fillets
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)
- good sea salt
- Pepper grinder (or fresh peppercorns)
- Vanilla extract (optional, for strawberry smoothie)
- cinnamon
- honey
- adobo seasoning
- garlic powder
- onion powder
- cumin
- red pepper powder
- paprika
- oregano
- Sriracha Sauce
- mayonnaise
- Cholula Hot Sauce
- sesame oil
- Thai Sweet Chili Sauce
- multicolored sesame seeds
- Cayenne (optional, for refried beans)
- thyme
- sage
- red wine vinegar
- sazon seasoning
- I am a willow tree*
Dairy Products and Other Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- 1 large 18-pack egg
- 1 (5.3 ounce) + 1 (16 ounce) container low-fat cottage cheese
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3 ounce) whole milk plain Greek yogurt
- 1 package (8 ounces) shredded Mexican cheese blend
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 small chunk of Gruyere cheese
- 1 small piece of fresh Parmesan cheese
- 1 quart of low-fat milk (such as Fairlife or dairy-free protein milk)
gig*
- 1 small package dried brown rice (or 4 cups pre-cooked)
- 1 pack of dried pasta, such as mafalda, campanelle, bowtie, or lasagna noodles
- 1 pack dried orzo pasta
- 1 large corn tortilla
- 1 (8 ounce) multigrain baguette or loaf of bread
Canned and Jarred
- 1 small jar capers
- 1 small bottle/can of anchovy fillets
- 1 can (15 ounces) black beans
- 1 can (4 ounces) tomato sauce
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 (28 ounce) crushed tomato (I like Tuttorosso)
- 1 small jar salsa
- 1 (2.6 ounce) packet reduced sodium light tuna water
- 1 (32 ounce) box chicken broth
frozen
- 1 small bag of peas
- 1 medium bag of strawberries
other fabrics
- 1 flax meal (meal)
- 1 pack unflavored or vanilla protein powder
- 1 small package dried pinto beans
- 1 small package dried lentils (or 3 cups pre-cooked)
- 1 small package brown sugar
- Monk fruit sweetener (optional, for strawberry smoothie)
- 1 small package of chicken bouillon (or better bottle of bouillon)
- 1 small package shelled pistachios (if buying in bulk you will need 2 tablespoons)
- 1 small package shelled walnuts (if purchasing in bulk you will need ¼ cup)
- 1 small package dried cranberries (if purchasing in bulk you will need 1 tablespoon)
Non-food items
*You can also purchase gluten-free if you wish.
