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
Just because Thanksgiving is here doesn’t mean you can’t meet your protein goals this week! And that doesn’t mean you can’t enjoy your favorite holiday dishes and snacks. Monitor your portion size, plan your meals when you can, and add a few extra steps each day! Following a high-protein diet can provide several health benefits, including boosting metabolism, maintaining and growing muscle, and controlling blood sugar. The optimal daily protein intake depends on your age, weight, goals, and physical activity level. Remember, an easy way to reach your protein goal is to split your total protein across three meals. You can also choose high-protein snacks with 10 to 30 grams of protein to help you reach your protein goals.
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!
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 Meal Planner includes a weekly meal planning grid, a 12-week meal plan, 30 recipes (15 new), and a torn-out grocery list that you can tear out and put in the fridge if you want. 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!
My 5 Favorite Early Black Friday Deals
Check out my five favorite deals and sales for this weekend and check them all out. My Early Black Friday Deal Picks!
- Yeti Rambler – $24.50 from Amazon with coupon (originally $35): I love these mugs for hot drinks on the go.
- meter plus – $79.95 from Amazon (originally $99.95): I use this and think it would make a great gift for a griller!
- Bissell Little Green Multipurpose Cleaner – $81.49 at Amazon (originally $123.59): This virus cleaner is at the lowest price just in time for Black Friday.
- Nutribullet Pro – $89 at Walmart (originally $99): Great for making morning smoothies!
- Always a fan 2.0 – $95 from Our Place (originally $95): I’m obsessed with these awesome pans, and they’re the cheapest I’ve seen them in early Black Friday deals.
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 (11/25)
B: Carrot Banana Protein Smoothie
L: Tuna egg salad with 2 sliced whole grain bread and 1 cup sliced cucumber (recipe x 2)
D: Tofu Poke Bowl (Recipe x 2)
Total Calories: 1,286* Total Protein: 94
Tuesday (11/26)
B: Zucchini Oats**
L: Tuna roe salad with 2 slices of whole grain bread and 1 cup of sliced cucumbers
D: Chicken Enchilada Soup with 12 Tortilla Chips
Total Calories: 1,385* Total Protein: 92.5
Wednesday (11/27)
B: Zucchini Oats**
L: Leftover chicken enchilada soup and 12 tortilla chips.
D: Air fryer Cajun shrimp dinner and 3/4 cup brown rice
Total Calories: 1,361* Total Protein: 90.5
Thursday (11/28)
B: Carrot Banana Protein Smoothie
L: Fall Whipped Ricotta Dip, Shrimp Salad with Cucumber Slices, and Stuffed Mushroom Spinach Dip.
D: Herb and salt-rubbed dry-brined turkey with turkey gravy, buttermilk mashed potatoes, sausage stuffing and roasted green beans with caramelized onions #
Total Calories: 1,323* Total Protein: 129.5
Friday (11/29)
B: Savory Cottage Cheese Ball
L: Turkish Club and Apple
D: Leftover turkey enchilada skillet with 2 tablespoons light sour cream and Quick & Delicoso Cuban-style black beans.
Total Calories: 1,129* Total Protein: 102
Saturday (11/30)
B: Savory Cottage Cheese Ball (Recipe x 4)
L: Slow Cooker Chicken and Lentil Soup
D: dinner
Total Calories: 571* Total Protein: 54.5
Sunday (12/1)
B: ¼ leftover turkey and sweet potato frittata with oranges
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Instant Pot Spaghetti with Turkey Meatballs and Arugula Salad
Total Calories: 1,243* Total Protein: 90
*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, wine, and more.
**Chop up extra pumpkin for breakfast on Wednesday.
*Google Docs
shopping list
produce
- 4 medium oranges
- 1 medium apple
- 3 medium ripe bananas
- 1 (6-ounce) container fresh blueberries
- 1 large lemon
- 2 small (5 ounce) Hass avocados
- 3 medium garlic cloves
- 1 medium shallot
- 2 medium + 1 large cucumber
- 1 British cucumber
- 5 mini (Persian) cucumbers (you can add 2 medium English cucumbers if desired)
- 1½ pounds zucchini (3 medium)
- 1 medium yellow squash
- 3 medium + 2 large red bell peppers
- 2 large Cubanelle peppers
- 2 pounds of green beans
- 1 ½ pounds baby bella or large white mushrooms
- 1¼ pounds sweet potatoes
- 2 pounds Yukon Gold Potatoes
- 1 small bunch celery
- 1 medium baby carrot
- 2 medium green onions (you will need about 13)
- 1 large bunch/container of fresh chives
- 1 small bunch/container of fresh thyme
- 1 small bunch/container of fresh rosemary
- 1 small bunch/container fresh sage
- 1 small bunch/container of fresh basil
- 1 small bunch fresh Italian parsley
- 1 medium + 1 fresh cilantro
- 1 medium bunch of fresh culantro (optional if you can find it for the sofrito)
- 1 shell/bag baby spinach (5 ounces)
- Shell/bag 1 (5 ounce) baby arugula
- 1 small head of iceberg lettuce
- 1 (1 pound) container grape or cherry tomatoes
- 1 small, vine-ripened tomato
- 2 Vidalia onions (large)
- 1 small red onion
- 1 small + 3 medium + 1 large yellow onion
- Crudits of choice for fall whipped ricotta dip: endive, raw golden beets, orange cauliflower or carrots, etc.
meat, poultry and fish
- 1 fresh turkey (16 pounds) (can be purchased frozen if desired)
- 3 ounces sliced deli turkey (you can substitute fresh turkey from a Türkiye club if you prefer)
- 1 small package center cut bacon
- 1 package turkey or chicken andouille sausage or kielbasa
- Sweet Italian Chicken Sausage 13 oz.
- 1½ pounds 93% lean ground turkey
- 1 pound jumbo shrimp, peeled and deveined
- 3/4 pound shrimp, cooked and peeled (if you prefer, you can buy a pound of raw shrimp and cook it yourself)
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 1 pound (2) boneless, skinless chicken breasts
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
- garlic powder
- paprika
- balsamic vinegar
- adobo seasoning
- Regular mayonnaise or light mayonnaise
- Reduced sodium soy sauce*
- cumin
- sesame oil
- sesame
- Sriracha sauce (optional, for tofu poke bowls)
- oregano
- Cajun or Creole seasoning
- marjoram
- bell seasoning
- red pepper powder
- bay leaves
- red wine vinegar
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 pint of almond milk
- 1 can (8 ounces) skim milk
- 1 pint low-fat buttermilk
- 1 can whipped butter
- 3 (16-ounce) containers low-fat cottage cheese (I like Good Culture)
- 1 (15 ounce) part-skim ricotta cheese
- 1 (16-ounce) container light sour cream
- 1 block cream cheese (8 ounces)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 package (8 ounces) shredded low-fat cheddar cheese
- 1 small wedge of Gruyere cheese (you can add 1 ounce of other cheeses to the Türkiye Frittata if desired)
- 1 small wedge fresh Parmesan cheese
- 1 small piece fresh Pecorino Romano (you can add 1/3 cup Parmesan cheese to the spaghetti and meatballs if desired)
gig*
- 1 medium dried brown rice (or 5 cups pre-cooked)
- 1 small loaf of sliced whole grain bread
- 1 small package of quick oats
- 1 pack Italian seasoned bread crumbs
- 1 large bag of tortilla chips
- 1 small package all-purpose flour
- 1 small package corn tortilla
- 1 whole-wheat French bread or baguette (1 pound)
- 1 (1 pound) package whole wheat spaghetti
Canned and Jarred
- 2 cans (15 ounces) black beans
- 1 can (28 ounces) crushed tomatoes
- 1 can (10 ounces) RoTel diced tomatoes
- 1 (14.5 ounce) can of chopped tomatoes
- 1 chopped tomato (15 ounces)
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 can (8 ounces) tomato sauce
- 2 packs (32 ounces) chicken broth
- 3 packs (32 ounces) reduced sodium chicken broth
- 1 package (32 ounces) low-sodium chicken broth
- 2 packs (32 ounces) turkey broth (or ingredients to make your own)
- 1 can (15 ounces) pumpkin puree
- 1 small can/bottle chipotle peppers in adobo sauce
- 2 (2.6 ounces) light tuna, submerged
frozen
- 1 peeled edamame (small package)
- 1 small package corn kernels
- 1 package (10 ounces) chopped spinach
other fabrics
- 1 small package pea or whey protein powder
- 1 small package flaxseed meal (meal)
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 5 tablespoons)
- 1 small package of chopped almonds (if buying in bulk you will need about 2 tablespoons)
- 1 small package dried cranberries (if purchasing in bulk you will need 1/3 cup)
- 1 small package of shelled pumpkin seeds (you will need ¼ cup if you buy them in bulk)
- cornstarch
- 1 pound dried green or brown lentils
*You can also purchase gluten-free if you wish.
