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
Since last week’s high protein meal plan was so well received, I decided to do another one! Getting enough protein will not only help you maintain lean muscle, but it will also keep you full, energetic and focused throughout the day! The optimal daily protein intake depends on your age, weight, goals, and physical activity level. To reach your protein goal, remember that it’s easier to divide your total protein across three meals. If you decide to add snacks to your day, make sure to choose snacks that contain the right amount of protein to help you reach your goals! To help you reach your protein goals, I’ve compiled a list of over 20 high-protein snacks ranging from 10 to 30 grams of protein.
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!
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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 (10/14)
B: Savory Cottage Cheese Breakfast Bowl
L: Fall Kale Salad with Chicken
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,283* Total Protein: 91
Tuesday (10/15)
B: Savory Cottage Cheese Breakfast Bowl
L: Fall Kale Salad with Chicken
D: Korean salmon tacos with spicy slaw
Total Calories: 1,129* Total Protein: 82
Wednesday (10/16)
B: Protein PB & J Smoothie Bowl
L: Fall Kale Salad with Chicken
D: Air Fryer Asian Meatballs
Total Calories: 1,255* Total Protein: 81.5
Thursday (10/17)
B: Savory Steel Cut Oatmeal
L: Fall Kale Salad with Chicken
D: Instant Pot Roast Beef, Mashed Potatoes, Beans with Garlic and Oil
Total Calories: 1,339* Total Protein: 111
Friday (10/18)
B: Savory Steel Cut Oatmeal
L: Roast beef sandwich with arugula, shredded Parmesan cheese, and ½ (chopped) red bell pepper.
D: Black shrimp and grits with spinach with garlic and oil
Total Calories: 1,047* Total Protein: 83g
Saturday (10/19)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 Cup Grapes
L: =Tuna Melt (Recipe x 2) and 8 Baby Carrots
D: dinner
Total Calories: 639* Total Protein: 50.5g
Sunday (10/20)
B: Leftover Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 Cup Grapes
L: Roasted Butternut Squash Soup with Feta Cheese and 2 ounces Multigrain Baguette
D: Chicken Marbella with Houston Couscous Salad
Total Calories: 1,246* Total Protein: 80g
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your protein needs. We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 1 medium sweet apple (any type)
- 1 large lemon
- 1 medium lime
- 3 pounds seedless red or green grapes
- 2 medium red bell peppers
- 2 mini (Persian) cucumbers (or 1 small English cucumber)
- 3 medium garlic cloves
- 1 medium shallot
- 1 (2 inch) piece of fresh ginger
- 6 oz Baby Bella Mushrooms
- 1 pound of sticky beans
- 1 ½ pounds butternut squash
- 2 pounds russet potatoes
- 1 small bunch celery
- 1 large bag of baby carrots
- 1 small bunch of radishes
- 2 medium sized chives
- 1 (5 ounces) + 1 (1 pound) clams/bag baby spinach
- Shell/bag 1 (5 ounce) baby arugula
- 1 large bunch Lacinato Kale
- 1 small package tri-color cabbage salad
- 1 small bunch Italian parsley
- 1 small bunch/container rosemary
- 1 small bunch/container thyme
- 1 small bunch/container mint
- 1 small bunch/container sage
- 1 small bunch/container of fresh chives
- 1 dried grape or cherry tomato
- 1 large vine-ripened tomato
- 1 small red onion
- 1 small yellow onion
- 1 large onion
meat, poultry and fish
- 1 rotisserie chicken
- 2 ½ pounds (6) bone-in chicken thighs
- 1 pound 93% lean ground turkey
- 1 wild salmon fillet (1 pound)
- 1 pound jumbo shrimp, peeled and deveined
- 1 beef sirloin or eyeball (3 pounds)
- 1 small package raw chicken breakfast sausage (e.g. Trader Joe’s)
- 1 pack of center cut bacon
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)
- apple cider vinegar
- red wine vinegar
- maple syrup
- Dijon Mustard
- Reduced sodium soy sauce*
- roasted sesame oil
- sesame
- Regular mayonnaise or light mayonnaise
- chili pepper paste
- Sriracha sauce (optional, for topping Asian meatballs)
- paprika
- cayenne pepper
- garlic powder
- thyme
- oregano
- bay leaves
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 2 (16-ounce) containers of low-fat cottage cheese (I like Good Culture)
- 1 small container of light sour cream
- 1 pint 1% buttermilk
- 1 quart of fat-free milk
- 1 (8-ounce) container almond or oat milk (you can use ¼ cup nonfat milk in your smoothie bowl if you prefer)
- 1 small box of unsalted butter
- 1 small can whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 (4 ounce) package goat cheese
- 1 block (8 ounces) feta cheese
- 1 (8-ounce) package Gruyere cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 small chunk of sharp cheddar cheese
- 1 (8-ounce) package thinly sliced low-fat cheddar or American cheese
- 1 large wedge fresh Parmesan cheese
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- 1 package dried lasagna noodles (not boiled)
- 1 small package (6 inches) corn tortillas (you will need 8)
- 1 pack regular panko bread crumbs
- 1 small package dried brown rice (or 3 cups pre-cooked)
- 1 pack quick cooking steel cut oats (e.g. Bob’s Red Mill)
- 1 pack quick cooking (not instant) grits
- 1 pack dried whole wheat couscous
- 1 multigrain baguette (11 ounces)
- 1 small loaf of sliced whole wheat bread
Canned and Jarred
- 1 jar of marinara sauce (or make your own)
- 1 small jar of pesto
- 1 small jar of pitted Spanish green olives
- 1 small jar capers
- 1 carton (32 ounces) low-sodium chicken broth
- 1 cup (14 ounces) reduced-sodium chicken broth or vegetable broth
- 1 box (32 ounces) vegetable or chicken broth
- 2 cans (4.5 ounces) submerged tuna
- 1 small jar peanut butter
frozen
- 1 medium shelled peas
- 1 small package blueberries
- 1 small packed strawberry
other fabrics
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 2 tablespoons)
- 1 small package pecan halves (if purchasing in bulk you will need 1/3 cup)
- 1 small package sliced almonds (if purchasing in bulk you will need 1/3 cup)
- 1 small package golden raisins (if purchasing in bulk you will need ½ cup)
- 1 small package of pitted plums (if purchasing in bulk box, you will need ½ cup)
- 1 small package chia seeds (optional, for smoothie bowl topping)
- 1 small package vanilla protein powder
- 1 small package brown sugar
*You can also purchase gluten-free if you wish.
