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
This has been an amazing trip so far! Each conversation with each of you reminds me of why I do what I do in the first place: to connect, to share, and to celebrate the beauty of food and community. And the best news is that there is one more tour. It starts at ‘All in Health Wellness’ in Babylon (NY) on Saturday the 18th from 4 PM! Hope to see you there!
So many people asked… We’re extending our Skinnytaste Protein Cookbook Bonus Pack until the end of October! 🎉
If you haven’t yet purchased the Skinnytaste High Protein Cookbook, this is your last chance to get 6 bonus high protein recipes (not in the book!). Offer ends October 31st. To download the bonus recipe, simply fill out the form here with proof of purchase.
If you purchased and enjoyed the Skinny Taste High Protein Cookbook, we would really appreciate it if you took a moment to leave a review on Amazon, Target, Barnes and Nobles, or your favorite retailer.
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 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 requirements.
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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 (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad with Apple Slices
D: Spicy red pepper paste tofu rice bowl (recipe x 2), 1 cup steamed peas
Total Calories: 1,326* Protein: 103g
Tuesday (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad with Apple Slices
D: Smash Tacos with Instant Pot Refried Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,296* Protein: 103g
Wednesday (10/22)
B: Greek yogurt with berries, nuts, and honey
L: Türkiye Club with 8 baby carrots
D: Slow Cooker Beef Stew with Small Whole Grain Rolls and 2 Teaspoons of Butter
Total Calories: 1,143* Protein: 103g
Thursday (10/23)
B: High-protein scrambled eggs with cottage cheese (½ recipe), 1 slice sourdough bread and 1/2 cup blackberries
L: Leftover Slow Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Green Beans
Total Calories: 1,165* Protein: 100.5g
Friday (10/24)
B: High-protein scrambled eggs with cottage cheese (½ recipe), 1 slice sourdough bread and 1/2 cup blackberries
L: Leftover Slow Cooker Beef Stew
D: Salmon Coconut Curry with Spinach, Chickpeas, and ½ Cup Brown Rice
Total Calories: 1,244* Protein: 110.5g
Saturday (10/25)
B: Cinnamon Apple Yogurt Bowl (Recipe x 2)
L: Slow Cooker Chicken and Lentil Soup
D: dinner
Total Calories: 633* Protein: 42g
Sunday (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Pork ribs with pear and spicy mustard greens with garlic mashed potatoes
Total Calories: 1,329* Protein: 101g
*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.
*Google Docs
shopping list
produce
- 2 medium-sized (ripe) bananas
- 1 pint dried blackberries
- 4 medium gala apples
- 2 medium red delicious apples
- 2 medium sized pears
- ¼ pound seedless green grapes
- 1 large navel orange
- 1 small lemon
- 3 medium limes
- 1 small (5 ounce) Hass avocado
- 3 medium garlic cloves
- 1 (3-inch) piece of fresh ginger
- 1 large Fresno chili
- 2 large Cubanelle peppers
- 1 large red bell pepper
- 1 small bag of baby carrots
- 1 medium carrot
- 1 small bunch celery
- ¼ pound white mushrooms
- ¼ pound green beans
- 2 1/3 pounds Yukon Gold potatoes
- 1 medium head cauliflower (you can buy rice ahead of time if you prefer)
- 1 medium bunch of green onions
- 1 small and 1 fresh cilantro
- 1 medium culantro (optional for sofrito if you can find it)
- 1 small bunch fresh Italian parsley (you can add thyme or sage to the pumpkin skillet for garnish, if desired)
- 1 small bunch/container of fresh thyme
- 1 small bunch/container fresh sage
- 1 shell/bag baby spinach (1 pound)
- 1 pound mustard greens, Swiss chard, or your favorite dark green leaves
- 1 medium bag tri-color coleslaw mix (requires 6 cups)
- 1 small head of iceberg lettuce
- 1 small, vine-ripened tomato
- 1 container of pico de gallo (or ingredients to make your own)
- 1 small red onion
- 1 small and 3 medium yellow onions
meat, poultry and fish
- 1 Link Italian Chicken Sausage
- 1 pack of center cut bacon
- 1 small package sliced deli turkey (if purchasing at the deli counter, you will need 3 ounces)
- 1 rotisserie chicken breast
- 1½ pounds boneless, skinless chicken thighs
- 1½ pounds 93% lean ground turkey
- 2 ½ pounds boneless chuck roast
- 1 ½ pounds (4) boneless center cut pork ribs
- 1 ½ pounds (4) salmon fillets, skin removed
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)
- turmeric
- cinnamon powder
- nutmeg
- Agave or pure maple syrup
- vanilla extract
- Regular mayonnaise or light mayonnaise
- cumin
- adobo seasoning
- chili pepper paste
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- sesame oil
- honey
- Taco seasoning (or make your own)
- red pepper powder
- Cayenne pepper (optional, for refried beans)
- bay leaves
- crushed red pepper powder
- garlic powder
- madras curry powder
Dairy Products and Other Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs
- 1 small box butter
- 1 can whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 block light cream cheese (8 ounces)
- 1 light sour cream for small bathtub
- 1 (15 ounce) part-skim ricotta cheese
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 (16 ounce) fat-free plain Greek yogurt
- 1 (32 ounce) fat-free plain yogurt (I like Stonyfield)
- 1 bottle (8 ounces) fat-free milk
- 1 pint unsweetened almond milk
- 1 package (8 ounces) shredded cheddar cheese or Mexican cheese blend
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 small wedge of Parmesan cheese
gig*
- 1 small bag of dried brown rice (or 5 cups pre-cooked)
- 1 small loaf of sourdough bread
- 1 small loaf whole grain bread (you can substitute sourdough for Turkish Club, if desired)
- 1 small package corn tortilla (you will need 8)
- 1 small package whole grain roll
- 1 small package all-purpose flour
- 1 pack lasagna noodles (not “no boil” noodles)
Canned and Jarred
- 1 can (15 ounces) pumpkin puree
- 1 can (15 ounces) chickpeas
- 1 (14 ounce) can ignite coconut milk.
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 can (10 ounces) RoTel diced tomatoes
- 3 packs (32 ounces) chicken broth
- 1 (32 ounce) low-sodium beef broth
frozen
- 1 small package peas
- 1 large package gutted peas
other fabrics
- 1 can unflavored pea or whey protein powder
- 1 small package flaxseed meal (meal)
- 1 small package walnut halves (if purchasing in bulk you will need a generous ½ cup)
- 1 small package of raw sugar
- 1 small package brown sugar
- 1 small box golden raisins (if purchasing in bulk you will need 2 tablespoons)
- 1 small package dried cranberries (if purchasing in bulk you will need 1 tablespoon)
- 1 (1 pound) package dried green or brown lentils
- 1 small package dried pinto beans
Non-food items
*You can also purchase gluten-free if you wish.
