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 (November 11-17)
Here’s another high protein meal plan! We are so happy that you enjoy using it and enjoying it. Following a high-protein diet can provide several health benefits, including boosting metabolism, maintaining and growing muscle, and controlling blood sugar. The optimal daily protein intake depends on your age, weight, goals, and physical activity level. Remember, an easy way to reach your protein goal is to split your total protein across three meals. You can also choose high-protein snacks with 10 to 30 grams of protein to help you reach your protein goals.
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 struggle to meet your protein goals, so we were inspired and created this week’s high-protein meal plan. 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:
I’ve created another 4-week high-protein meal plan to help you get started on your healthy eating journey! Protein is a macronutrient that helps with many important body functions. Foods high in protein can keep you full for a long time and boost your metabolism. This exclusive 4-week series, created especially for Relish+ members, provides 4 weeks of high-protein breakfasts, lunches, and dinners to help you easily reach your goals and stay healthy and strong!
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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 (11/11)
B: Omelette Tortilla Breakfast Wrap
L: Turkish Club and Orange
D: Spicy Sriracha Tofu Bowl
Total Calories: 1,181* 93g Protein
Tuesday (11/12)
B: Savory Cottage Cheese Ball
L: Spicy Tuna Poke Bowl
D: 1 oz Chipotle Chicken with Instant Pot Cilantro Lime Rice, Corn Salsa, and Avocado
Total Calories: 1,130* Protein: 97g
Wednesday (11/13)
B: Omelette Tortilla Breakfast Wrap
L: Spicy Tuna Poke Bowl
D: Baked Pasta with Sausage and Spinach and Arugula Salad
Total Calories: 1,206* Protein 91.5g
Thursday (11/14)
B: Savory Cottage Cheese Ball
L: Leftover Baked Pasta with Sausage and Spinach
D: Air Fryer Steak with Roasted Sweet Potatoes, Roasted Broccoli, and Minced Garlic
Total calories: 1,179* 100.5g protein
Friday (11/15)
B: Greek yogurt with berries, nuts, and honey
L: Leftover Baked Pasta with Sausage and Spinach
D: Grilled fish with tomato-caper sauce, ½ cup brown rice, string beans with garlic and oil.
Total calories: 1,168* 90g protein
Saturday (11/16)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Oranges
L: Open Tuna Melt Sandwich (Recipe x 2) and Apple
D: dinner
Total Calories: 664* 52g Protein
Sunday (11/17)
B: Leftover Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup Grapes
L: Baked Potato Soup with 2 ounces of multigrain baguette
D: Whole Roasted Chicken with Lemon and Rosemary and Brussels Sprouts Salad with Pear and Pomegranate with Potato and Leek Soup
Total Calories: 1,319* Protein 105.5g
*This is just a guideline; women should aim for approximately 1,500 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
- 1 large, red ripe pear
- 4 medium apples
- 5 medium oranges
- 1 (6 ounce) package berries (optional)
- 1 ½ pounds seedless grapes
- 2 medium limes
- 1 medium + 1 large lemon
- 1 medium pomegranate (or ½ cup tendrils)
- 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
- 2 medium garlic cloves
- 2 medium + 1 large shallot
- 1 small jalapeño
- 1 medium green pepper (any color)
- 4 mini (Persian) cucumbers (or 1 large English cucumber)
- 3 spikelets of corn (if desired, you can add no more than 1 medium bag of frozen kernels for corn sal)
- 1 small (1 pound) head of cauliflower
- 1 ½ pound broccoli florets
- 4 medium russet potatoes
- 4 medium sweet potatoes
- 1 small bunch celery
- 1 large carrot
- 3 ounces white mushrooms
- 1 pound of sticky beans
- 3/4 pound Brussels sprouts (you can buy them pre-chopped if you prefer)
- 4 medium leeks
- 1 large bunch of chives (you will need about 8)
- 1 small bunch/container chives
- 1 small bunch/container rosemary
- 1 small bunch of coriander
- 1 (1 pound) bag/shell baby spinach
- 1 (5 ounce) bag/shell Baby Arugula
- 1 small head iceberg lettuce (you can add a handful of spinach or arugula to the Türkiye club if you like)
- 2 small and 3 medium ripe tomatoes
- 1 dried grape or cherry tomato
- 1 small red onion
- 1 medium yellow onion
- 1 large white onion
meat, poultry and fish
- 1 bacon, center cut (requires 17 slices)
- 3 ounces thinly sliced deli turkey breast (I like boar’s head)
- ½ pound sushi grade tuna
- 1 pound sweet Italian chicken sausage
- 1½ pounds boneless, skinless chicken thighs
- 1 whole chicken (3 pounds)
- 1 ½ pounds (4) sirloin steaks
- 1 ½ pounds (4) fish fillets (tilapia, halibut, grouper)
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)
- honey
- light mayonnaise
- Reduced sodium soy sauce*
- sesame oil
- Sriracha Sauce
- black and white sesame seeds
- red wine vinegar
- Thai Sweet Chili Sauce
- Ancho pepper powder
- cumin
- oregano
- garlic powder
- paprika
- Rosemary or Italian seasoning
- Herbes de Provence (you can add 1 teaspoon of rosemary to the roast chicken if you like)
- Dijon Mustard
- apple cider vinegar
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 2 (14-ounce) packages extra-firm tofu
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (15-ounce) container fat-free ricotta cheese
- 1 small container of light sour cream
- 1 (8-ounce) container of nonfat milk
- 1 pint of 1% milk
- 1 (8-ounce) container 2% milk (you can add ½ cup less 1% milk to Potato Leek Soup if desired)
- 1 small box butter
- 1 package thinly sliced low-fat cheddar or American cheese
- 1 package (8 ounces) shredded reduced fat sharp cheddar cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 wedge (8 ounces) Gruyere cheese
- 1 small wedge of Pecorino Romano (you can add ½ cup Parmesan cheese to the baked pasta, if desired)
- 1 small wedge of Parmesan cheese
- 1 small package goat cheese or feta cheese
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- 1 loaf of sliced whole grain bread (I like Dave’s Killer Bread)
- 1 pack (8 to 9 inches) low-carb whole wheat tortillas (e.g. La Tortilla Factory)
- 1 multigrain baguette (8 ounces)
- 1 (16 ounce) package rigatoni pasta
- 1 small bag dry brown rice (or 6 cups pre-cooked)
- 1 small package long grain white rice
- 1 small package all-purpose flour
Canned and Jarred
- 2 cans (4.5 ounces) submerged tuna
- 1 small can/bottle chipotle peppers in adobo sauce
- 1 can (15 ounces) + 1 can (32 ounces) chicken broth
- 1 large jar of marinara sauce (or make your own; you will need 4 cups)
- 1 small jar capers
- 1 small jar salsa (optional, served with omelette wrap)
frozen
- 1 peeled edamame (small package)
- 1 package (10 ounces) chopped spinach
other fabrics
- 1 bottle of white wine (Pinot Grigio, etc.)
- 1 small package pepitas (if purchasing in bulk box you will need ¼ cup)
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 2 tablespoons)
- 1 small package walnut halves (if purchasing in bulk you will need 1 tablespoon)
*You can also purchase gluten-free if you wish.
