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
When summer comes, the last thing we all want to do is turn on a hot oven or spend hours washing dishes! Staying active on sunny days means keeping your energy up with plenty of protein! The secret to beating the heat is to prioritize eating light, refreshing, and clean meals. From protein chia seed cereal topped with seasonal berries to chicken salad that you can make into a portable beach wrap, it’s easy to fuel your body while staying cool!
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 (7/13)
B: Meal Prep Breakfast Taco Scramble
L: Chicken brown rice
D: Creamy Cottage Cheese Pasta with Easy Garlic Broccolini
Total Calories: 1,445* Protein: 129.5g
Tuesday (7/14)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Creamy Cottage Cheese Pasta with Easy Garlic Broccolini
D: Chicken Chimichanga with Cilantro Lime Cauliflower Rice
Total Calories: 1,442* Protein: 124g
Wednesday (7/15)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Quick Garlic Lime Marinade Pork Ribs with Quick Mexican Brown Rice and Roasted Yellow Squash.
Total Calories: 1,301* Protein: 125.5g
Thursday (7/16)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Soy-Marinated Flank Steak with Spiral Raw Zucchini Salad with Avocado and Edamame (Recipe x 5)
Total Calories: 1,387* Protein: 125.5g
Friday (7/17)
B: Strawberry Banana Smoothie
L: Leftover Soy-Marinated Flank Steak with Spiral Raw Zucchini Salad with Avocado and Edamame
D: Black Air Fryer Salmon Bites with ½ cup brown rice and cabbage slaw
Total Calories: 1,451* Protein: 120.5g
Saturday (7/18)
B: Blueberry Banana PB Smoothie (Recipe x 4)
L: Roast beef sandwich with melted Swiss and onions and 8 baby carrots
D: dinner
Total Calories: 730* Protein: 62.5g
Sunday (7/19)
B: Omelette Tortilla Breakfast Wrap (recipe x 4), includes 1 cup mixed berries
L: Chickpea Tuna Salad with 2 cups of mixed greens (recipe x 2)
D: Cheese Stuffed Chicken Breast with Zucchini (Recipe x 2) and String Beans with Garlic and Oil
Total Calories: 1,215* Protein: 123g
*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’ve left some room to add more food: coffee, drinks, fruit, snacks, desserts, wine, etc.
*Google Docs
shopping list
produce
- 5 medium bananas
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (optional)
- 1 medium navel orange
- 5 medium limes
- 2 medium lemons
- 1 small (5 ounces) + 3 medium (6 ounces) Hass avocados
- 3 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 1 medium jalapeño
- 1 small red bell pepper
- 2 mini (Persian) cucumbers (or 1 small English if desired)
- 2 small zucchini + 5 medium zucchini
- 2 large yellow squash
- 2 bunches of broccolini
- 5 ounces whole or sliced white mushrooms
- 1 small bag of baby carrots
- 1 pound fresh string beans
- 1 medium head cauliflower
- 1 pound baby gold or red potatoes
- 1 small head of white cabbage
- 1 medium head romaine lettuce
- 1 shell/bag baby spinach (5 ounces)
- Shell/bag 1 baby arugula (1 pound)
- 1 large bunch of chives
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh chives
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 medium plum tomatoes
- 1 dried grape or cherry tomato
- 1 small red onion
- 1 large white onion
- 1 small + 1 medium yellow onion
meat, poultry and fish
- 1 pack of center cut bacon
- ¼ pound roast beef (store-bought or homemade)
- 1 rotisserie chicken
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey, beef, or chicken
- 1 ½ pounds (4) boneless pork ribs
- ½ pound sushi grade tuna
- 1 ½ pounds skinless salmon fillets
- 2 pound flank steak
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)
- Adobo seasoned salt
- garlic powder
- cumin
- red pepper powder
- paprika
- smoked paprika
- oregano
- vanilla extract
- Sriracha Sauce
- Reduced sodium soy sauce*
- sesame oil
- Sriracha Sauce
- Wasabi Paste
- Makgeolli Vinegar
- Furikake
- red wine vinegar
- italian seasoning
- crushed red pepper powder
- cayenne pepper
- honey
- thyme
- oregano
- apple cider vinegar
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 (half gallon) low-fat milk (I like Fairlife) or unsweetened non-dairy protein milk of your choice
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container plain whole milk Greek yogurt
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 small container sour cream
- 1 (8 ounce) block 1/3 low-fat cream cheese
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 package (8 ounces) shredded pepper jack cheese
- 1 package (8 ounces) shredded cheddar cheese
- 1 (8-ounce) package thinly sliced low-fat Swiss or provolone cheese
- 1 small block Gruyere cheese (if desired, you can add about ½ ounce of other cheeses to the chicken balls)
- 1 small piece of fresh Parmesan cheese
gig*
- 1 medium dried brown rice (or 7 ½ cups precooked)
- 1 pack 8-inch low-carb whole wheat tortillas (e.g. La Tortilla Factory)
- 1 pack dried rigatoni pasta
- 1 loaf (8 ounces) whole wheat Italian or French bread
Canned and Jarred
- 1 can (4 ounces) tomato sauce
- 2 (4.6 ounce) tubes tomato paste
- 1 (4 ounces) finely chopped mild green pepper
- 1 small jar capers
- 2 cans (15 ounces) chickpeas
- 1 (8 ounce) box chicken bone broth
- 1 jar of peanut butter powder, such as PB2
- 2 cans (6 ounces) soaked wild albacore tuna
- 1 small jar salsa
frozen
- 1 large bag of blueberries
- 1 small bag of strawberries
- 1 large bag of shelled peas
other fabrics
- 1 flax meal (meal)
- Monkfruit sweetener or sweetener of your choice (optional for smoothies)
- Single serving packet of unsweetened or vanilla protein powder
Non-food items
*You can also purchase gluten-free if you wish.
