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
First, I want to say my prayers go out to everyone in LA and all areas affected by the wildfires. I pray everything gets under control soon!
You may have noticed that this is my second week in a row on a high protein meal plan. well!? Here are all the menu items for January! More than 100 grams of protein is consumed daily. I also know that the weather has been crazy cold for many people this week. Check out my soups and stews for easy ways to keep warm. It’s also National Slow Cooker Month. Check out all of my slow cooker recipes here.
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 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!
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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 (1/13)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham, and 1 orange
L: Cranberry Chicken Salad with Apple Slices
D: Spicy Sriracha Tofu Rice Bowl (Recipe x 2)
Total Calories: 1,493* Protein: 103.5g
Tuesday (1/14)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham, and 1 orange
L: Cranberry Chicken Salad with Apple Slices
D: Ground Turkey Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,435* Protein: 107.5g
Wednesday (1/15)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham, and ½ grapefruit
L: White Chicken Chili**
D: Chicken Florentine and 1 cup orzo
Total Calories: 1,390* Protein: 117.5g
Thursday (1/16)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham, and ½ grapefruit
L: White Chicken Chili
D: Homemade Hamburger Helper and Easy Garlic Broccolini
Total Calories: 1,398* Protein: 116g
Friday (1/17)
B: Carrot Banana Protein Smoothie
L: White Chicken Chili
D: Korean salmon rice bowl with ½ cup peeled peas
Total Calories: 1,238* Protein: 116.5g
Saturday (1/18)
B: Banana Nut Protein Oats (Recipe x 4)
L: Slow Cooker Chicken and Lentil Soup
D: dinner
Total Calories: 738* Protein: 48g
Sunday (1/19)
B: Chorizo Breakfast Bowl
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Crock Pot Roast Pork with Mushroom and Parmesan Brussels Sprouts
Total Calories: 1,303* Protein: 100g
*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.
**If you prefer, prepare Tuesday night and freeze any leftovers so you/your family don’t eat them.
*Google Docs
shopping list
produce
- 2 medium oranges
- 1 large grapefruit
- 5 medium ripe bananas
- 2 medium red apples
- 1 small (5 ounce) Hass avocado
- 3 medium garlic cloves
- 1 small shallot
- 1 (2-inch) piece of fresh ginger
- 1 medium jalapeño
- 2 small poblano peppers
- 2 large Cubanelle peppers
- 1 small + 1 large red bell pepper
- 4 mini (Persian) cucumbers (or 1 large English if desired)
- 1 small bunch celery
- 1 medium baby carrot
- 1 pound baby gold or red potatoes
- 1 pound Brussels sprouts
- 2 bunches of broccolini
- ½ pound sliced baby bella or cremini mushrooms
- 1 medium package riced cauliflower (you will need 4 cups)
- 1 small bunch of chives
- 1 bunch of coriander
- 1 medium coolant (option for Sofrito if you can find it)
- 1 small bunch Italian parsley
- 1 (1 pound) bag/shell baby spinach
- 1 small head of iceberg lettuce
- 1 small container pico de gallo (or make your own)
- 2 medium plum tomatoes
- 1 small red onion
- 1 small and 3 medium yellow onions
meat, poultry and fish
- ½ pound thinly sliced lean deli ham
- 1 rotisserie chicken breast
- 2 pounds 93% lean ground turkey
- 93% lean ground beef 93%
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 2 ½ pounds (6) large boneless, skinless chicken breasts
- 1¼ pounds (4) skinless salmon fillets
- 2 pounds boneless pork loin 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)
- Bagel topping options: everything from bagel seasoning, onion flakes, garlic flakes, etc.
- turmeric
- pure maple syrup
- garlic powder
- Hot sauce (e.g. Cholula)
- mayonnaise
- cumin
- bay leaves
- Tamari or soy sauce
- Sriracha Sauce
- roasted sesame oil
- Thai Sweet Chili Sauce
- adobo seasoning
- black and white sesame seeds
- Taco seasoning (or buy chili powder and make your own with the ingredients listed)
- smoked paprika
- paprika
- Ancho red pepper powder
- red wine vinegar
- cayenne pepper
- Worcestershire Sauce
- Crushed red pepper flakes (optional, for garlic broccolini)
- chili pepper paste
- Mirin
- oregano
- clove powder
- balsamic vinegar
- honey
- italian seasoning
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (8 ounce) block low-fat cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your choice
- 1 (8 ounce) container 2% milk or milk of your choice
- 1 (8 ounce) container half and half
- 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 package (8 ounces) sliced cheddar cheese
- 1 package (8 ounces) shredded regular or reduced-fat sharp cheddar cheese (I like Sargento)
- 1 small package queso blanco or cotija cheese
- 1 small piece of fresh Parmesan cheese
gig*
- 1 small unbleached multipurpose package
- 1 small package of quick oats
- 1 medium corn tortilla (if you prefer, you can purchase 1 small package and 1 hard shell)
- 1 (1 pound) package orzo pasta
- 1 (1 pound) package of short pasta, including cavatappi, rotini, elbow, etc.
- 1 small package dried brown rice (or 5 cups pre-cooked)
- 1 small package dry stone ground polenta
Canned and Jarred
- 1 white northern or navy bean (15 ounces)
- 1 can (10 ounces) RoTel diced tomatoes
- 1 can (8 ounces) tomato sauce
- 1 (8 ounce) can tomato paste
- 1 (14 ounce) can + 1 (32 ounce) box low sodium chicken broth
- 3 packs (32 ounces) chicken broth
frozen
- 1 small package corn kernels
- 1 shelled peas (you will need 4 cups)
other fabrics
- baking powder
- 1 small package granulated sugar
- 1 small package flax meal/flax meal
- 1 small package unflavored pea or whey protein powder
- 2 (11 oz) boxes of Liquid Orgain Vanilla Protein Shake
- 1 small package chopped walnuts (if purchasing in bulk you will need about 3 tablespoons)
- 1 small package dried cranberries (if purchasing in bulk you will need 1 tablespoon)
- 1 (1 pound) package dried green or brown lentils
*You can also purchase gluten-free if you wish.
