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
July 4th is approaching. It’s the best summer ever! Fire up the grill and gather with family and friends to celebrate without sacrificing your protein goals. Grilled Chimichurri Steak and Filipino Barbecue Pork Skewers contain over 23 grams of protein per serving, making them perfect for feeding a crowd while satisfying everyone. Pair it with delicious sides like this simple cucumber and tomato salad or macaroni salad with tomatoes. Both will be satisfied. No Fourth of July celebration is complete without the summer favorite and always-popular Red, White, and Blueberry Trifle! Enjoy food, fireworks, and all the fun!
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 (6/29)
B: Grilled egg whites and plums
L: Ahi Tuna Poke Stack
D: Spicy Sriracha Tofu Rice Bowl (Recipe x 2)
Total Calories: 1,428* Protein: 120.5g
Tuesday (6/30)
B: Grilled egg whites and plums
L: Ahi Tuna Poke Stack
D: Taco Stuffed Zucchini Boats with Corn Tomato Avocado Salad
Total Calories: 1,372* Protein: 123g
Wednesday (7/1)
B: Grilled egg whites and plums
L: Salmon Caesar Salad (½ recipe)
D: Grilled Rosemary Lamb Chops and Roasted Vegetable Orzo Pasta Salad
Total Calories: 1,277* Protein: 121.5g
Thursday (7/2)
B: Grilled egg whites and plums
L: Salmon Caesar Salad
D: Lasagna and Arugula Salad
Total Calories: 1,268* Protein: 125.5g
Friday (7/3)
B: Carrot Banana Protein Smoothie
L: Leftover lasagna and 8 baby carrots
D: dinner
Total Calories: 716* Protein: 66.5g
Saturday (7/4)
B: Warm Peach Crisp Yogurt Bowl (Recipe x 4)
L: High Protein Cottage Cheese Vegetable Dip with Za’atar (Recipe x 4), 6 Baby Carrots, 3 Buffalo Chicken Meatballs, Red, White and Blue Fruit Skewers and Cheesecake Yogurt Dip
D: Best Grilled Chicken Breast with Italian Pasta Salad and Perfectly Grilled Zucchini**
Total Calories: 1,389* Protein: 122.5g
Sunday (7/5)
B: Breakfast Quesadilla (recipe x 4), includes 1 cup mixed berries
L: Tuna white bean salad (recipe x 2), 2 tablespoons almonds
D: Air Fryer Meatball Sub and Summer Tomato Salad
Total Calories: 1,542* Protein: 121.5g
*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.
**Adjust ingredient quantities if serving to the public.
*Google Docs
shopping list
produce
- 4 medium plums
- 4 medium peaches
- 1 medium ripe banana
- 1 (12-ounce) container + 3 ½ pounds fresh strawberries
- 1 pint fresh dried blueberries
- 2 (6-ounce) containers fresh berries (optional)
- 6 medium + 1 large lemon
- 2 medium (6 ounce) Hass avocados
- 14 mini (Persian) cucumbers (you can add 4 large English cucumbers if desired)
- 1 medium cucumber
- 6 medium + 1 large pumpkin
- 24 mini rainbow sweet peppers
- 1 large red bell pepper
- 1 medium yellow bell pepper
- 1 large ear of corn
- 2 bunches of radishes (or marinate any vegetable of your choice)
- 1 large bag of baby carrots
- 1 small bunch celery
- 2 medium garlic cloves
- 1 pound broccoli florets
- 2 medium chives (you will need about 15)
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh rosemary
- 1 small bunch fresh Italian parsley
- Shell/bag 1 baby arugula (1 pound)
- 1 small head romaine lettuce
- 5 large heirloom or beefsteak tomatoes
- 2 pints dried cherry or grape tomatoes
- 1 small + 2 medium red onions
- 1 small + 1 medium yellow onion
meat, poultry and fish
- 1 pound boneless, skinless chicken breast
- 2 pounds boneless, skinless chicken breast cutlets
- 2 ½ pounds 93% lean ground chicken
- 1 package pre-cooked chicken breakfast sausage (can be purchased frozen if desired)
- 1 pound 93% lean ground turkey
- 1 pound 93% lean beef
- ¼ pound raw sushi grade tuna
- 1 ½ pounds (4) skinned wild salmon fillets
- 1 ½ pounds (8) bone-in lamb loin ribs
- 1 small package thinly sliced genoa salami
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
- turmeric
- cinnamon powder
- Reduced sodium soy sauce*
- sesame oil
- Sriracha Sauce
- rice vinegar
- Furikake (you can add sesame seeds to the fork stack if you like)
- mayonnaise
- zaatar
- Frank’s Red Hot Sauce
- Dijon Mustard
- Thai Sweet Chili Sauce
- multicolored sesame seeds
- cumin
- red pepper powder
- paprika
- oregano
- red wine vinegar
- Italian seasoning (you can add ¼ teaspoon oregano to grilled chicken breasts if desired)
- parsley
- basil
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (32-ounce) container high-protein vanilla yogurt (I like Oikos Pro)
- 2 (16-ounce) containers low-fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened regular milk or vanilla almond milk
- 1 block (8 ounces) reduced-fat mozzarella or provolone cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 package (8 ounces) low-fat Mexican cheese blend
- 1 package reduced-fat shredded cheddar cheese (you can reduce 4 ounces of Mexican blend for breakfast quesadillas, if desired)
- 1 small package sliced cheddar or American cheese
- 1 small piece of fresh Parmesan cheese
- 1 small piece of fresh Pecorino Romano cheese (you can add ¼ cup of Parmesan cheese to the lasagna if desired)
- 1 (8 ounce) block low-fat cream cheese
- 1 small container blue cheese dressing (or make your own; optional, for buffalo chicken meatballs)
gig*
- 1 package light multigrain English muffins
- 1 small package granola
- 1 pack of 7-inch low-carb tortillas (I like Mission Whole Wheat Carb Balance)
- 4 small Portuguese rolls (or sandwich rolls)
- 1 pack no-boil lasagna noodles
- 1 pack dried orzo pasta
- 1 pack of fusilli pasta (I like dell’allo)
- 1 package regular or seasoned breadcrumbs (you can add ¼ cup panko to your meatball sub if you prefer)
- 1 pack of panko breadcrumbs
- 1 small package dried brown rice (or 3 cups pre-cooked)
- 1 pre-made angel food cake
Canned and Jarred
- 1 bottle of marinara (or ingredients to make your own)
- 1 can (28 ounces) crushed tomatoes (I like Tuttorosso)
- 1 can (4 ounces) tomato sauce
- 1 small jar salsa
- 1 small jar of thinly sliced pepperoncini
- 1 small jar capers
- 1 small can/bottle anchovy fillet
- 1 small can of sliced black olives
- 1 small jar dill pickles
- 1 can (14 ounces) low-sodium chicken broth
- 2 cans (15.5 ounces) Navy Beans
- 2 cans (6 ounces) submerged tuna
frozen
- 1 small bag of shelled peas
other fabrics
- 1 small package almonds (if purchasing in bulk you will need ½ cup)
- Single-serve Packet Unflavored Protein Powder
- 1 flax meal (meal)
- 1 small package of raw sugar
- 1 small package brown sugar or monkfruit sweetener
Non-food items
*You can also purchase gluten-free if you wish.
