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
I hope you all enjoy and find this high-protein meal plan helpful this month! My goal is to help you achieve your daily protein goals and contribute to your overall health and fitness goals. A high-protein meal plan can help promote muscle growth, promote fat loss, stabilize blood sugar, and keep you fuller for longer throughout the day.
I’d love to hear what aspects of these meal plans you find most beneficial, and if there are any adjustments you’d like to make to make them more effective. Your feedback is always appreciated!
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 all of the recipes on my site are linked to the WW Recipe Builder (which only works on phones), which automatically gives you new points.
Why high protein?
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.
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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 (1/20)
B: Breakfast quesadilla
L: Salmon Nicoise Salad*
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,397** Protein: 105.5g
Tuesday (1/21)
B: Breakfast quesadilla
L: Salmon Nicoise Salad
D: Carne molida with 3/4 cup rice and cabbage slaw.
Total Calories: 1,443** Protein: 114g
Wednesday (1/22)
B: Breakfast quesadilla
L: Tuna egg salad with 1 slice of sourdough bread and 1 cup grapes
D: Massaged Raw Kale Salad with Arroz con Pollo
Total Calories: 1,350** Protein: 108.5g
Thursday (1/23)
B: High Protein Whipped Cottage Cheese Balls (½ Recipe)
L: Arroz con Pollo with 2 ounces of leftover avocado.
D: Pork Tenderloin with Buttermilk Mashed Potatoes and Cherry Sauce with Chopped Brussels Sprouts and Pancetta (½ Recipe)
Total Calories: 1,298** Protein: 107.5g
Friday (1/24)
B: High Protein Whipped Cottage Cheese Balls (½ Recipe)
L: Arroz con Pollo with 2 ounces of leftover avocado.
D: Shrimp with Tuscan White Beans, Spinach and Feta Cheese (recipe x 2) and Greek Orzo Salad (½ recipe)
Total Calories: 1,283** Protein: 104.5g
Saturday (1/25)
B: Zucchini Oats (Recipe x 4)
L: Leftover shrimp with Tuscan white beans, spinach, feta cheese and Greek orzo salad.
D: dinner
Total Calories: 896** Protein: 61.5g
Sunday (1/26)
B: High-protein scrambled eggs with cottage cheese (recipe x 2), 1 slice of sourdough bread, 2 chicken sausage links, 1 cup grapes
L: Air fryer barbecue chicken tenders, 8 baby carrots, low-fat buttermilk ranch dressing
D: Mediterranean Meatballs
Total Calories: 1,277** Protein: 105
*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.
**Arrange for Sunday night if you wish.
#Freeze leftover food that you/your family will not eat.
*Google Docs
shopping list
produce
- 2 medium bananas
- 2 pounds seedless red or green grapes
- 1 (12 ounce) package strawberries
- 1 (6 ounce) package blueberries
- 1 (6 ounce) package berries (optional)
- 2 medium + 1 large lemon
- 1 small (5 ounce) Hass avocado
- 2 medium English cucumbers
- 1 ½ pounds pumpkin
- 1 medium + 1 large red bell pepper
- 1 medium orange bell pepper
- 2 large Cubanelle peppers
- ½ pound green beans
- ¼ pound baby yellow potatoes
- 2 pounds Yukon Gold Potatoes
- 1 pound Brussels sprouts
- 2 large garlic cloves
- 1 small bag of baby carrots
- 1 large bunch of chives
- 1 small bunch/container of fresh chives
- 1 small bunch/container fresh dill
- Small bunch/container of fresh oregano (optional garnish for Greek orzo salad)
- 1 small bunch/container fresh sage
- 1 small bunch/container of fresh thyme
- 1 medium fresh Italian parsley
- 1 small and 1 large cilantro
- 1 medium coolant (if you can find it; optional, for Sofrito)
- 1 medium bunch Lacinato Kale
- 1 medium head bib/butter lettuce
- Shell/bag 1 (5 ounce) baby arugula
- 1 shell/bag baby spinach (1 pound)
- ½ small head green cabbage
- 2 medium vine ripe tomatoes
- 1 dried cherry or grape tomato
- 1 small red onion
- 1 small and 4 medium yellow onions
meat, poultry and fish
- 1-2 packages of Chicken Breakfast Sausage (requires 14 links; can be purchased frozen if desired)
- 2 pounds large shrimp, peeled and deveined
- Salmon ½ pound skinless salmon fillets (2 pieces)
- 2 pounds pork tenderloin
- 1 small package pancetta (if purchasing from deli, you will need 1 ounce)
- 1 ½ pounds (12 pieces) boneless, skinless chicken tenderloin
- 8 boneless, skinless chicken thighs or bone-in drumsticks
- 1 pound 93% lean ground turkey
- 1½ pounds 90% lean ground turkey, beef, or bison (your choice)
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
- onion powder
- whole grain mustard
- white wine vinegar
- white balsamic vinegar
- balsamic vinegar
- white vinegar
- red wine vinegar
- apple cider vinegar
- Regular mayonnaise or light mayonnaise
- barbecue sauce
- cayenne pepper
- garlic powder
- cumin
- sazon seasoning
- bay leaves
- adobo seasoning
- oregano
- Vanilla extract or vanilla bean paste
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 small tub whipped butter
- 1 small container fat-free sour cream
- 3 (16-ounce) containers low-fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 quart low-fat buttermilk
- 1 pint milk (chosen for zucchini oats)
- 1 package (8 ounces) shredded cheddar cheese
- 1 package (8 ounces) part-skim mozzarella cheese
- 1 block (8 ounces) regular or low-fat feta cheese
- 1 large wedge fresh Parmesan cheese
gig*
- 1 pack of 7-inch low-carb tortillas (I like Mission Whole Wheat Carb Balance)
- 1 small loaf of sourdough bread, thinly sliced
- 1 small package of quick oats
- 1 pack seasoned breadcrumbs
- 1 package seasoned panko bread crumbs (if you prefer, you can use regular bread crumbs and season them yourself)
- 1 pack regular panko bread crumbs
- 1 (16 ounce) package lasagna noodles (do not boil)
- 1 (16 ounce) package orzo pasta
- 1 pack of Israeli (Pearl) couscous
- 1 medium dried long grain white rice, such as Carolina
Canned and Jarred
- 1 small jar reduced sugar cherry preserves
- 1 small jar of pesto (or your own)
- 1 jar of marinara sauce (or make your own)
- 1 can (8 ounces) tomato sauce
- 1 small jar salsa (optional, for breakfast quesadillas)
- 1 small jar of Kalamata olives with seeds
- 1 small jar of pitted green olives or alcaparrado
- 1 small jar/can of pickled artichoke hearts
- 2 (15-ounce) cans of no-salt cannellini beans (e.g., Eden Organic)
- 1 (32-ounce) box low-sodium chicken broth
- 1 packet light tuna, soaked (2.6 ounces)
other fabrics
- Monkfruit sweetener (or honey or maple syrup)
- 1 small package chopped almonds (if purchasing in bulk you will need about 3/4 cup)
- 1 pack of chicken bouillon cubes
*You can also purchase gluten-free if you wish.
