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
As many of you know, I have been following a high-protein diet for the past few years, and it has 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 enjoyed it, we will continue to share it 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 15 to 20 grams per snack.
And remember, getting enough protein will not only help you maintain lean muscle, but it will also keep you full, energized, and focused throughout the day!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. 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, dessert, or wine, 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.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
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:
Notes on WW Points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what’s new. weight watchers program, Points appear below the recipe title. that wow button Clicking on the recipe card will take you to the Weight Watchers website where you can view the recipe builder used to determine and add those points to your day (US only; you must be logged in to your account). All cookbook recipes in the Cookbook Index are also updated!
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
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- Pyrex 24-piece glass transparent storage set – $38.49 at Amazon (originally $47.29): This is an early Prime deal on my favorite food storage containers.
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- Vitamix Explorian Blender – $269.95 on Amazon (originally $382.99): That’s a great price for a Vitamix blender!
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.
Monday (10/7)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Air Fryer Peanut Curry Tofu with Ginger Cauliflower Rice (Recipe x 2)
Total Calories: 1,307*
Tuesday (10/8)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: One Pot Chicken Fajita Pasta
Total Calories: 1,244*
Wednesday (10/9)
B: Meal Prep Breakfast Taco Scramble
L: Leftover one-pot chicken fajita pasta
D: Ropa Vieja with ½ cup brown rice** and Quick & Delicioso Cuban-style black beans.
Total Calories: 1,468*
Thursday (10/10)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Ropa Vieja with ½ cup brown rice and 1 ounce avocado.
D: Shrimp and Andouille Sheet Pan Dinner with Crispy Oven-Roasted Baby Potatoes
Total Calories: 1,533*
Friday (10/11)
B: 15-minute protein chia seed cereal
L: Leftover Ropa Vieja with ½ cup brown rice and 1 ounce avocado.
D: Air fryer fish sticks and coleslaw
Total Calories: 1,244*
Saturday (10/12)
B: Tropical Chia Pudding Breakfast Bowl (Recipe x 2)
L: Chicken Club Lettuce Wrap Sandwich with 8 Baby Carrots (Recipe x 4)
D: dinner
Total Calories: 607*
Sunday (10/13)
B: Pumpkin pancake muffins, ½ cup plain Greek yogurt, ½ teaspoon honey
L: Air Fryer Barbecue Chicken Tenders with Sweet Potato and Carrot Tots
D: Crock Pot Roast Pork with Apples, Pecans and Blue Cheese and Fall Brussels Sprout Salad
Total Calories: 1,288*
*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, beverages, fruit, snacks, desserts, and wine.
**Make an extra 1½ cups of rice for lunch on Thursday/Friday.
*Google Docs
shopping list
produce
- 1 small Honey Crisp (or sweet apple of your choice)
- 1 (6-ounce) container raspberries or blackberries
- 2 medium kiwis
- 2 small mangoes
- 3 medium lemons
- 3 small (5 ounce) Hass avocados
- 2 medium garlic cloves
- 1 medium shallot
- 1 (3-inch) piece of fresh ginger
- 2 medium + 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium green bell pepper
- 2 mini (Persian) cucumbers (or 1 small English cucumber)
- Baby Bella Mushrooms 13 oz
- 2 ½ pounds baby gold or red potatoes
- 1 large (8 ounce) sweet potato
- ¼ pound chopped Brussels sprouts
- 2 (12-ounce) packages riced cauliflower
- 1 small head of broccoli
- 1 small bunch of large carrots
- 1 medium baby carrot
- 1 small bunch celery
- 2 medium sized chives
- 1 small bunch of coriander
- 1 small bunch Italian parsley (you can add more herbs for garnish to the pork roast if desired)
- 1 small bunch/container dill
- 1 (5 ounce) clamshell/bag mixed baby greens or arugula
- ½ small head green cabbage (or 1 bag pre-chopped)
- ½ small head purple cabbage (or 1 bag pre-chopped)
- 1 large head of iceberg lettuce
- 1 large vine-ripened tomato
- 1 large red onion
- 1 large white onion
- 1 small + 1 medium + 1 large yellow onion
meat, poultry and fish
- 1 pound 99% lean ground turkey
- ½ pound smoked sausage, including andouille
- 1 pound boneless, skinless chicken breast
- 1½ pounds chicken tenderloin (12 pieces)
- 3/4 pound large shrimp, peeled and deveined
- ½ pound sushi grade tuna
- 1 ½ pounds skinless wild cod, perch or haddock
- 2 pound flank steak
- 2 pounds boneless pork loin roast
- ¼ pound organic thinly sliced deli chicken or turkey breast
- 1 pack of center cut bacon
Seasonings and Spices
- extra virgin olive oil
- canola oil
- baking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- adobo seasoning
- garlic powder
- cumin
- red pepper powder
- oregano
- Reduced sodium soy sauce*
- sesame oil
- Sriracha Sauce
- Wasabi Paste
- Makgeolli Vinegar
- Furikake
- curry powder
- season
- bay leaves
- red wine vinegar
- white wine vinegar
- creole seasoning
- cayenne pepper
- italian seasoning
- light mayonnaise
- Dijon Mustard
- paprika
- smoked paprika
- Old Bay Seasoning
- pumpkin pie spice
- vanilla extract
- Maple syrup (optional, served with pumpkin pancake muffins)
- barbecue sauce
- honey
- balsamic vinegar
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 (8-ounce) package low-fat shredded Mexican cheese blend
- 1 package (8 ounces) shredded mozzarella cheese
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 small package of Gorgonzola or blue cheese
- 1 small container of light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (32 ounce) whole milk plain Greek yogurt
- 1 pint of fat-free milk
- 1 quart unsweetened almond milk
- 2 (14 ounce) packages extra firm tofu
gig*
- 1 (16 ounce) package short pasta
- 1 small bag dry brown rice (or 4 ½ cups precooked)
- 1 small package unbleached all-purpose flour
- 1 pack seasoned bread crumbs
- 1 package seasoned panko bread crumbs
- 1 package regular whole wheat panko bread crumbs
- 1 pack dry stone-ground polenta
Canned and Jarred
- 1 small jar smooth peanut butter
- 1 can (8 ounces) tomato sauce
- 1 (8 ounce) can tomato paste
- One (10-ounce) can of soft RoTel chopped tomatoes and green peppers.
- 1 (32-ounce) box low-sodium chicken broth
- 1 (32 ounce) box chicken broth
- 1 can (15 ounces) black beans (I like bitter gourd)
- 1 can (15 ounces) pumpkin puree
- 1 medium jar of olives with green seeds
- 1 small jar dill pickles
- 1 small jar salsa
frozen
- 1 peeled edamame (small package)
other fabrics
- 1 small package chopped peanuts (if purchasing in bulk you will need ¼ cup)
- 1 small package pecan halves (if purchasing in bulk you will need ¼ cup)
- 1 shredded unsweetened desiccated coconut (if purchasing in bulk you will need ¼ cup)
- 1 small package chia seeds
- 1 small bottle of dry white wine (you can add 1/3 cup of broth to your Ropa Vieja if you wish)
- 1 small package vanilla protein powder
- baking powder
- Monkfruit Sweetener (or your favorite sweetener)
non-food
*You can also purchase gluten-free if you wish.
