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
happy new year! I hope you enjoy your first high-protein diet of the new year! As I start 2025, I’m hitting my daily protein goal, eating at least a cup of vegetables or fruit with each meal (I’m aiming for 5 cups a day), reaching my daily fiber goal of 25 grams, and taking a walk. Walk 10,000 steps a day, lift weights at least four times a week, and focus on getting a good night’s sleep and reducing stress. What are your goals for this year?
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) so it 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 out 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 (1/6)
B: Broccoli Cheese Egg Muffin and Orange
L: Roasted Chicken Chickpea Salad with ¼ cup raw almonds
D: Stuffed Arugula Salad
Total Calories: 1,347* Protein: 90.5g
Tuesday (1/7)
B: Broccoli Cheese Egg Muffin and Orange
L: Roasted Chicken Chickpea Salad with ¼ cup raw almonds
D: Ground Turkey Taco Skillet
Total Calories: 1,354* Protein: 96g
Wednesday(1/8)
B: Broccoli Cheese Egg Muffin and Orange
L: Ahi Tuna Poke Stack
D: One-pot orzo with sausage, spinach and corn.
Total Calories: 1,171* Protein: 93.5g
Thursday (1/9)
B: Broccoli Cheese Egg Muffin and Orange
L: Ahi Tuna Poke Stack
D: Merry Me Chicken with ½ cup brown rice** and green beans with mushrooms
Total Calories: 1,328* Protein: 104.5g
Friday (1/10)
B: Savory Cottage Cheese Ball
L: Turkish Club and Apple
D: Black Air Fryer Salmon Bites, ½ cup brown rice, roasted broccoli, minced garlic
Total Calories: 1,206* Protein: 103g
Saturday (1/11)
B: Breakfast Casserole with Spinach and Sausage
L: Turkey Club (Recipe x 4) and Apples
D: dinner
Total Calories: 691* Protein: 57.5g
Sunday (1/12)
B: Leftover Breakfast Casserole with Spinach and Sausage
L: Buffalo Chicken Rice Bowl
D: Slow Cooker Beef Stew with Whole Grain Rolls with 1 Tablespoon Butter
Total Calories: 1,277* Protein: 119.5g
*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.
**Make 3 more cups of rice for Friday night.
*Google Docs
shopping list
produce
- 5 medium apples (any type)
- 4 medium oranges
- 1 medium + 1 large lemon
- 1 medium lime
- 5 mini (Persian) cucumbers (or 2 medium English cucumbers if desired)
- 1 medium (6 ounce) Hass avocado
- 1 medium garlic clove
- 1 small shallot
- 1 medium red bell pepper
- 1 medium jalapeño
- 2 ½ pounds broccoli florets
- 1 ½ pounds green beans
- ½ pound cremini or baby bella mushrooms
- ¼ pound white button mushrooms
- 1 small bunch celery
- 4 medium carrots
- 1 medium Yukon Gold potato
- 1 medium bunch of green onions
- 1 small bunch of coriander
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh thyme
- 1 (5 ounces) + 1 (1 pound) bag/shell baby spinach
- 1 (5 ounce) bag/shell Baby Arugula
- 1 small head of iceberg lettuce
- 1 dried cherry or grape tomato
- 3 small and 2 medium ripe tomatoes
- 1 small + 2 medium red onions
- 3 medium yellow onions
meat, poultry and fish
- ¼ pound turkey breakfast sausage, such as Jennie-O
- 1 pound mild Italian chicken sausage
- 1 pack of center cut bacon
- 1 pound thinly sliced deli turkey breast
- 1 pound 93% lean ground turkey
- 1 rotisserie chicken breast
- 2 ½ pounds (5 pieces) boneless, skinless chicken breast
- ¼ pound sushi grade tuna
- 1 ½ pounds (4) skinless salmon fillets
- 3 pounds boneless chuck roast
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)
- oregano
- sesame oil
- Sriracha Sauce
- rice vinegar
- Reduced sodium soy sauce*
- furikake or sesame seeds
- Regular mayonnaise or light mayonnaise
- paprika
- smoked paprika
- red pepper powder
- cumin
- thyme
- Frank’s Red Hot Sauce
- cayenne pepper
- garlic powder
- apple cider vinegar
- bay leaves
- crushed red pepper powder
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 (5.3 ounce) + 1 (16 ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (8 ounce) container half and half
- 1 quart of whole or low-fat milk
- 1 (8 ounce) block low-fat cream cheese
- 1 small box butter
- 1 large wedge fresh Parmesan cheese
- 1 small wedge of Pecorino Romano cheese
- 1 small package feta cheese
- 1 package (8 ounces) low-fat cheddar cheese
- 1 package low-fat Mexican blend cheese (I like Sargento)
- 1 package (16 ounces) part-skim mozzarella cheese (I like Polly-O)
gig*
- 1 medium package dried brown rice (or 10 cups precooked)
- 1 loaf whole grain bread, sliced (I like Dave’s Killer Bread)
- 1 pack of jumbo pasta shells
- 1 pack of orzo pasta
- 1 medium bag of tortilla chips
- 1 small package whole grain roll
- 1 small package all-purpose flour
Canned and Jarred
- 1 medium jar, sun-dried tomatoes soaked in oil
- 1 small jar of pesto (or your own)
- 1 large jar marinara (or ingredients to make your own)
- 1 medium jar salsa
- 1 (4 ounce) can tomato paste
- 1 can (15 ounces) chickpeas
- 1 low-sodium black bean (15 ounces)
- 1 can (15 ounces) pinto beans
- 1 box (32 ounces) low-sodium chicken stock or broth
- 1 can (14 ounces) chicken broth
- 1 (32 ounce) low-sodium beef broth
frozen
- 1 small bag of corn kernels
- 1 small bag of peas
other fabrics
- 1 small package shelled roasted pistachios (if buying in bulk you will need 1 tablespoon)
- 1 raw almond (if purchasing in bulk you will need ½ cup)
- 1 small package granulated sugar
*You can also purchase gluten-free if you wish.
