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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 is the perfect time to enjoy fresh, protein-rich meals, and fish is one of the best choices to put on your plate. Living on Long Island makes life so much better. It’s easy to enjoy fresh fish with your fishing friends (and those who generously share their gratitude for their catch!) with local markets selling the day’s catch. But whether you cook it with fresh or frozen fish, this recipe is sure to please.
Try healthy cod fish tacos (35 g protein), halibut piccata (35 g protein) or fish with tomato sauce, white wine and capers (42.5 g protein). It’s light, delicious, and packed with the protein you need to stay energized during busy summer days.
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 (7/27)
B: Warm Peach Crisp Yogurt Ball
L: Buffalo Chicken Rice Bowl
D: Ratatouille Lasagna
Total Calories: 1,242* Protein: 122.5g
Tuesday (7/28)
B: Warm Peach Crisp Yogurt Ball
L: Buffalo Chicken Rice Bowl
D: Shrimp Fajitas with 1 oz Avocado and Cilantro Lime Cauliflower Rice
Total Calories: 1,290* Protein: 133g
Wednesday(7/29)
B: Smoked salmon toast
L: Buffalo Chicken Rice Bowl
D: Air Fryer Steak with Lemon Asparagus Couscous Salad
Total Calories: 1,203* Protein: 126g
Thursday (7/30)
B: Smoked salmon toast
L: Buffalo Chicken Rice Bowl
D: Stuffed Turkey with Chickpea Salad with Cucumbers and Tomatoes
Total Calories: 1,252* Protein: 125.5g
Friday (7/31)
B: Strawberry Banana Smoothie
L: Türkiye club with 1 slice of cheddar cheese and peaches
D: Grilled Salmon Kebabs with Roasted Green Bean Salad and Lemon Parsley Foil Packet Potatoes
Total Calories: 1,377* Protein: 122g
Saturday (8/1)
B: Smoked turkey breakfast skillet and 1 cup melon
L: Tuna melt (recipe x 2), includes 8 baby carrots
D: dinner
Total Calories: 596* Protein: 53g
Sunday (8/2)
B: Zucchini Oats (Recipe x 4)
L: Air Fryer Barbecue Chicken Tenders and Corn Tomato Avocado Salad
D: Juicy grilled pork ribs and white bean salad
Total Calories: 1,450* Protein: 123.5g
*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, beverages, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 3 medium peaches
- 3 medium bananas
- 1 medium melon
- 1 (6-ounce) package fresh blueberries
- 8 medium lemons
- 3 medium limes
- 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
- 1 medium English cucumber
- 5 mini (Persian) cucumbers
- 2 medium cucumbers
- 9 medium pumpkins
- 1 medium yellow squash
- 1 medium eggplant
- 1 small + 2 medium red bell peppers
- 1 small yellow bell pepper
- 1 ½ pounds green beans
- 1 package (4 ounces) white mushrooms
- 1 large ear of corn
- ¼ pound thin asparagus
- 1 small bunch celery
- 1 medium head cauliflower
- 1 large bag of baby carrots
- 1 pound baby red or Yukon potatoes
- 1 large head of garlic
- 1 medium shallot
- 1 chive (you will need about 8)
- 1 small bunch/container of fresh chives
- A small bunch/container of fresh thyme (you can use ½ teaspoon dried in your ratatouille if you prefer).
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh oregano
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small head of iceberg lettuce
- 1 shell/bag baby spinach (5 ounces)
- 1 small + 1 large beef steak or ripe tomatoes
- 1 medium heirloom tomato
- 1 (1 pound) package cherry or grape tomatoes
- 1 (1 pound) package Campari tomatoes
- 2 medium red onions
- 1 small + 2 medium yellow onions
meat, poultry and fish
- 1 (3-4 ounce) package thinly sliced Nova lox (smoked salmon)
- 1 package smoked turkey sausage, such as kielbasa
- 1 small package of center cut bacon (if you buy it at the butcher counter you will need 2 slices)
- 1 thinly sliced deli turkey breast (if purchasing at the deli counter, you will need 3 ounces)
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds (12 pieces) boneless, skinless chicken tenderloin
- 1 1/3 pounds 93% lean ground turkey
- 1 ½ pounds (4) sirloin steaks
- 4 (6 ½ ounce) bone-in center cut pork chops
- 1 ½ pounds shrimp, peeled and deveined
- 1 ½ pounds skinless 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)
- Pepper grinder (or fresh peppercorns)
- cinnamon
- All About Bagel Seasoning
- Vanilla extract (optional, for strawberry smoothie)
- paprika
- cumin
- Frank’s Red Hot Sauce
- light mayonnaise
- red wine vinegar
- barbecue sauce
- garlic powder
- cayenne pepper
- crushed red pepper powder
- bay leaves
- Chipotle red pepper powder
- italian seasoning
- sesame
- onion powder
- thyme
- sage
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 (32-ounce) container high-protein vanilla yogurt (I like Oikos Pro)
- 2 (16-ounce) containers of low-fat cottage cheese (I like Good Culture)
- 1 quart of low-fat or dairy-free high-protein milk
- 1 small box butter
- 1 small package sliced cheddar cheese, regular or low-fat
- 1 package (8 ounces) regular or reduced-fat shredded cheddar cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 small package feta cheese
- 1 small piece of fresh Parmesan cheese
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- 1 small package granola
- 1 loaf sliced whole grain bread (I like Dave’s Killer Thin-Sliced Bread)
- 1 small package of quick oats
- 1 pack seasoned bread crumbs
- 1 package seasoned panko bread crumbs (regular or whole wheat)
- 1 small package dried whole wheat pearl couscous
- 1 small package dried brown rice (or 3 cups pre-cooked)
- 1 pack taco-sized low-carb whole wheat tortillas (such as La Tortilla Factory) or corn tortillas
Canned and Jarred
- 1 can (29 ounces) cannellini beans
- 1 can (15 ounces) chickpeas
- 1 low-sodium black bean (15 ounces)
- 1 small jar of manzanilla olives with seeds
- 1 small jar capers (optional, for smoked salmon toast)
- 1 can (28 ounces) crushed tomatoes (I like Tuttorosso)
- 1 can (14 ounces) chicken broth
- 2 cans (4.5 ounces) submerged tuna
frozen
- 1 small packed strawberry
other fabrics
- 1 small package brown sugar or monkfruit sweetener
- 1 flax meal (meal)
- 1 small package sliced almonds (if purchasing in bulk you will need 2 ounces)
- 1 serving packet of unflavored or vanilla protein powder
- 1 small bottle of white wine
Non-food items
- Bamboo or metal skewers
- sturdy aluminum foil
*You can also purchase gluten-free if you wish.
