A free 7-day high-protein, high-fiber meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7-day high-protein, high-fiber diet meal plan
Following a meal plan rich in protein and fiber is one of the easiest ways to feel better without having to overthink your diet. These two nutrients together help keep you full longer, making you less likely to snack or overeat throughout the day.
Protein helps you build muscle and stay energized. Fiber aids digestion and prevents blood sugar levels from rising and falling. When used together, they help you feel fuller longer and keep your energy steady.
A high-protein, high-fiber diet can help with weight control, digestion, and heart health without feeling restrictive. Choosing filling foods is more important than cutting them out.
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 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:
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 (1/19)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Rice Bowl (Recipe x 2)
D: Spaghetti squash enchilada bowl with ¼ low-fat plain Greek yogurt and Fiesta bean salad
Total Calories: 1,463* Protein: 123g Fiber: 28.5g
Tuesday (1/20)
B: Meal Prep Breakfast Taco Scramble
L: Chicken brown rice
D: 1½ cups Turkey White Bean Pumpkin Chili with Cornbread Muffins
Total Calories: 1,485* Protein: 146g Fiber: 29g
Wednesday(1/21)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Turkey White Bean Pumpkin Chili and Cornbread Muffins
D: Air fryer steak with roasted sweet potatoes, 2 teaspoons butter, and string beans with garlic and oil.
Total Calories: 1,444* Protein: 126g Fiber: 27g
Thursday (1/22)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Turkey White Bean Pumpkin Chili and Cornbread Muffins
D: Chicken Scampi and Arugula Salad
Total Calories: 1,472* Protein: 132.5 g Fiber: 25.5 g
Friday (1/23)
B: Carrot Banana Protein Smoothie with ¼ cup of low-fat plain Greek yogurt
L: Tuna roe salad wrap with whole wheat low-carb tortilla and orange.
D: Mediterranean sea bass with quinoa and 1 cup steamed broccoli
Total Calories: 1,409* Protein: 125g Fiber: 46g
Saturday (1/24)
B: Apple Chia Pudding with Peanut Butter (Recipe x 2)
L: White Bean Soup with Sausage (recipe x 2) and 2 ounces sourdough bread
D: dinner
Total Calories: 846* Protein: 63.5g Fiber: 19g
Sunday (1/25)
B: Breakfast quesadillas with 1 ounce avocado and pico de gallo (recipe x 4)
L: White bean soup with sausage and 2 ounces of sourdough bread.
D: Spatchcock Chicken with Sweet Potatoes
Total Calories: 1,405* Protein: 125g Fiber: 32g
*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:
*Google Docs
shopping list
produce
- 1 (ripe) banana
- 2 large apples
- 1 medium orange
- 1 medium + 1 large lemon
- 5 medium limes
- 1 medium (6 ounces) + 1 large (7 ounces) Hass avocado
- 1 large red bell pepper
- 1 medium green bell pepper
- 1 medium jalapeno or serrano pepper
- 3 medium garlic cloves
- 3 large shallots
- 2 small spaghetti squash
- 1 small bag of baby carrots
- 1 pound baby gold or red potatoes
- 4 small sweet potatoes + 3 medium sweet potatoes
- 1 pound fresh green beans
- 2 large heads of broccoli florets
- 1 medium-headed fennel
- 1 large bunch of chives (you will need about 10)
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh rosemary
- 1 small bunch/container of fresh basil
- 1 medium kale
- Shell/bag 1 baby arugula (1 pound)
- 1 shell/bag baby spinach (5 ounces)
- 4 medium vine ripe tomatoes
- 1 (1 pound) container cherry or grape tomatoes
- 1 small red onion
- 2 small + 1 medium yellow onion
- 1 small white onion
meat, poultry and fish
- 1 whole chicken (3 ½ pounds)
- 2 ¼ pounds boneless, skinless chicken breast
- 3 pounds 99% lean ground turkey
- 2 ½ pounds 93% lean ground turkey
- 1 small package chicken breakfast sausage link (can be purchased frozen if desired)
- 1 ½ pounds (4) sirloin steaks
- 1 ½ pounds (4) skinless Chilean sea bass, halibut, cod, or striped bass
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Uncle)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- adobo seasoning
- garlic powder
- cumin
- red pepper powder
- Mexican Hot Chili Powder
- paprika
- oregano
- turmeric
- vanilla extract
- maple syrup
- cinnamon powder
- Sriracha Sauce
- mayonnaise
- thyme
- marjoram
- dried fennel
- crushed red pepper powder
- bay leaves
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 quart of skim milk, unsweetened almond milk, or milk of your choice
- 1 small box butter
- 1 (16-ounce) container low-fat cottage cheese
- 1 (16-ounce) container low-fat plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3 ounce) whole milk plain Greek yogurt
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 package (8 ounces) low-fat cheddar cheese
- 1 small block/wedge Gruyere cheese
- 1 small piece of fresh Parmesan cheese
gig*
- 1 pack (burrito size) low-carb whole wheat tortillas (such as Mission or La Tortilla Factory)
- 1 medium sourdough bread
- 1 pack whole wheat angel hair pasta (I like Delallo)
- 1 small package dried brown rice (or 1 cup precooked)
- 1 small package dried quinoa
- 1 small package of coarse cornmeal
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 can (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 4 cans (15 ounces) cannellini or northern beans
- 1 can (29 ounces) tomato sauce
- 1 can (28 ounces) peeled tomatoes
- 1 green chile, chopped (4.5 ounces)
- 1 can (15 ounces) pumpkin puree
- 1 small can/bottle chipotle chili in adobo
- 1 packet light tuna, soaked (2.6 ounces)
- 1 small bottle of Kalamata olives
- 1 small jar, creamy natural peanut butter
- 2 packs (32 ounces) chicken stock
- 1 cup (14 ounces) reduced-sodium chicken broth or vegetable broth
- 1 carton (32 ounces) low-sodium chicken broth
frozen
- 1 small package corn kernels
other fabrics
- 1 small package granulated sugar
- Serving Size: 1 unflavored protein powder
- 1 flax meal (meal)
- 1 small package chia seeds
- 1 bottle of dry white wine
- baking powder
*You can also purchase gluten-free if you wish.
