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
Whether you celebrate Christmas, Hanukkah, or Kwanzaa, I hope you and your family have a happy, healthy, and blessed holiday season. Need recipes or ideas to enjoy at home? From roast beef to latkes, breakfast casseroles to breakfast pancakes, mocktails to desserts, I’ve got it all!
A word about the 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. The good news is that every recipe on my site is linked to the WW Recipe Builder (which only works on phones), which automatically gives you new points. Let’s start updating the points. However, it would be a great help if you come to my site to check for new points and leave a comment on the recipe so I can update it quickly!
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:
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!
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 (12/23)
B: Savory Cottage Cheese Ball
L: Tuna roe salad with 2 slices of whole grain bread
D: Sheet Pan Balsamic Herb Chicken with Vegetables and Mashed Sweet Potatoes
Total Calories: 1,079* Protein: 92.5g
Tuesday (12/24)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese, Apples and Grapes Fall Fruit Salad
L: Shrimp Ceviche with 12 Tortilla Chips, Hot Spinach Artichoke Dip, and Stuffed Mushrooms with Broccoli Rabe and Sausage.
D: Homemade Spinach Manicotti with Kale, Brussels Sprouts Salad, Parmesan Cheese and Pecans
Total Calories: 1,271* Protein: 95g
Wednesday (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese, Apples and Grapes Fall Fruit Salad
L: Dirty Martini Dip with 11 Pretzel Chips, Oyster Rockefeller and Air Fryer Chicken Wings
D: Honey Baked Spiral Ham with Scallop Potato Gratin and Mixed Greens with Pomegranate, Gorgonzola and Pecans
Total Calories: 1,578* Protein: 99g
Thursday (12/26)
B: Savory Cottage Cheese Ball
L: Tuna roe salad with 2 slices of whole grain bread
D: Split Pea Soup with Ham and Lemony Palm Salad with Avocado
Total Calories: 1,216* Protein: 90.5g
Friday (12/27)
B: Savory Cottage Cheese Ball
L: Split Pea Soup with Leftover Ham
D: Shrimp and Andouille Sheet Pan Dinner with ½ cup brown rice**
Total Calories: 1,153* Protein: 93g
Saturday (12/28)
B: Sausage Cheese and Vegetarian Breakfast Casserole
L: Cajun fried rice
D: dinner
Total Calories: 731* Protein: 56.5g
Sunday (12/29)
B: Leftover Sausage Cheese and Vegetarian Breakfast Casserole
L: Air Fryer Chicken Milanese and Mediterranean Salad
D: Braised brisket with potatoes and carrots and spiralized sweet potato latkes.
Total Calories: 1,210* Protein: 115.5g
*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.
**For Saturday lunch, make 3 additional cups of brown rice.
*Google Docs
shopping list
produce
- 1 pound seedless green grapes
- 1 ½ pound gala apples
- 1 medium orange
- 1 small + 3 medium lemons
- 9 medium limes
- 1 medium pomegranate (or 1 small wrapping tendril)
- 1 medium (6 ounce) Hass avocado
- 6 Persian (mini) cucumbers
- 1 medium pumpkin
- 2 medium garlic cloves
- 3 medium + 2 large shallots
- 2 medium jalapenos
- 3 medium + 1 large red bell pepper
- 5 ounces sliced shiitake mushrooms
- 1 pound + 5 ounces whole baby bella or crimini mushrooms
- ½ pound asparagus
- 1 small bunch celery
- 5 large carrots
- 1 pound broccoli florets
- 1 small head (or medium bag pre-cut) cauliflower
- 1 small package riced cauliflower (can be purchased frozen if desired)
- ½ pound Brussels sprouts (or 4 cups pre-chopped)
- 2 ½ pounds (6 medium) Yukon Gold potatoes
- 2 pounds red potatoes (8 medium)
- 4 medium + 1 large sweet potato (about 2 ½ pounds total)
- 1 large bunch broccoli rabe or rapini (you will need 3 cups)
- 1 large bunch of chives (you will need about 12)
- 1 small bunch/container of fresh chives
- A small bunch/container of fresh oregano (you can add 1 teaspoon dried to the stuffed mushrooms if you prefer).
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh thyme
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large head of romaine lettuce
- 1 shell/bag baby spinach (1 pound)
- Shell/bag 1 baby arugula (1 pound)
- 1 (5 ounce) clamshell/bag baby kale
- 1 (5 ounce) clamshell/bag mixed green
- 2 medium heirloom tomatoes
- 1 dried grape or cherry tomato
- 1 small + 1 medium + 1 large red onion
- 1 medium + 4 large white onions
- 1 small + 2 medium yellow onions
meat, poultry and fish
- 1 (3 ounce) package Nova lox (2 servings)
- 1 pack of center cut bacon
- 1 ½ pounds chicken andouille sausage (you will need 1 ½ pounds)
- 2 lbs of Sweet Italian Chicken Sausage
- 1 spiral bone-in ham (6 to 8 pounds)
- 1 beef brisket (5 pounds)
- 24 medium sized oysters in shell
- 2 ¼ pounds large or jumbo (wild) shrimp, peeled and deveined
- 20 Chicken Wingettes and Drummets
- 1 pound boneless, skinless chicken breast
- 2 pounds (8 pieces) thinly sliced chicken breast cutlets
Seasonings and Spices
- extra virgin olive oil
- vegetable oil or grapeseed oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- pure maple syrup
- honey
- vanilla extract
- Regular mayonnaise or light mayonnaise
- crushed red pepper powder
- garlic powder
- onion powder
- paprika
- dried oregano
- dried thyme
- ground sage
- Reduced sodium soy sauce*
- Sriracha sauce or Louisiana-style hot sauce
- red wine vinegar
- balsamic vinegar
- apple cider vinegar
- champagne vinegar
- Dijon Mustard
- bay leaves
- nutmeg
- creole seasoning
- cayenne pepper
- Low Sodium Cajun Seasoning
Dairy Products and Other Refrigerated Items
- 1 small box of pineapple juice
- 1 small bottle of pomegranate juice (POM Wonderful, etc.)
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (32 ounce) low-fat cottage cheese (I like Good Culture)
- 1 (15 ounce) part-skim ricotta cheese (I like Polly-O)
- 1 (16 ounce) fat-free plain Greek yogurt (I like Fage or Stonyfield)
- 1 (16 ounce) whole milk plain Greek yogurt
- 1 (8 ounce) container light sour cream
- 1 (8 ounce) block low-fat cream cheese
- 1 small box plain unsalted butter
- 1 small box light butter (you can substitute regular butter if you prefer, or buy whipped butter for your potato gratin)
- 1 quart of fat-free milk
- 1 pint of 1% milk
- 1 (8 ounce) box half and half
- 1 package (8 ounces) + 1 package (16 ounces) shredded part-skim mozzarella cheese
- 1 block or bag (8 ounces) shredded Gruyere cheese
- 1 block or bag (8 ounces) chopped reduced fat sharp cheddar
- 1 large wedge fresh Parmesan or Parmigiano-Reggiano cheese
- 1 small piece fresh Pecorino Romano (you can reduce Oysters Rockefeller by 3 tablespoons Parmesan cheese, if desired)
- 1 block (8 ounces) feta cheese
- 1 (8-ounce) package Gorgonzola cheese
gig*
- 1 loaf whole grain bread, sliced (I like Dave’s Killer Bread)
- 1 large bag of tortilla chips
- 1 large bag of pretzel chips
- 1 package regular breadcrumbs (you can add 3 tablespoons panko to the stuffed mushrooms if you prefer)
- 1 pack regular panko bread crumbs
- 1 small package of white whole wheat flour
- 1 small bag of dried brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 jar (12 ounces) roasted red bell peppers
- 1 can (14 ounces) Palm Hearts
- 1 can/bottle of artichoke hearts in water (13.75 ounces)
- 1 small bottle martini olives
- 2 (2.6-ounce) packets of light tuna, soaked
- 1 large jar marinara (or ingredients to make your own)
- 2 packs (32 ounces) low-sodium chicken broth
- 1 (32 ounces) beef broth
- 1 (4 ounce) can tomato paste
frozen
- 2 packs (10 ounces) chopped spinach
other fabrics
- 1 small package brown sugar
- 1 mini bottle of white wine
- 1 mini bottle of gin or vodka (for dirty martini dip)
- baking powder
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 3 tablespoons)
- 1 (6 ounce) package pecan halves
- 1 bag (16 ounces) dried split peas
*You can also purchase gluten-free if you wish.
For holiday recipes, adjust ingredient amounts based on crowd size. Grocery lists are created using the serving sizes listed on the recipe page.
