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
Game days are all about big plays, loud cheers, and even better food. Whether you’re hosting a football watch party or having a sports-filled weekend with friends, these party apps prove you don’t have to choose between great taste and meeting your protein goals. Perfect for sharing (or keeping to yourself), these Mini Bell Pepper Turkey Nachos (18 grams of protein), Air Fryer Chicken Wings (25.5 grams of protein), or the Ultimate Guacamole Recipe (4 grams of fiber) will add a delightful boost to any celebration and will be a crowd pleaser. Because you can enjoy every bite and win with the best game day spreads!
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 (1/26)
B: High-protein zucchini omelet for one person, including 2 chicken breakfast sausage links and 1 slice of whole grain toast
L: Tuna white bean salad, 2 tablespoons raw almonds
D: Greek Tofu Bowl with Roasted Cauliflower and Chickpeas and Mint Yogurt (Recipe x 2) (½ Recipe)
Total Calories: 1,568* Protein: 120.5 g Fiber: 30 g
Tuesday (1/27)
B: High-protein zucchini omelet for one person, including 2 chicken breakfast sausage links and 1 slice of whole grain toast
L: Tuna white bean salad
D: Quick and delicious Cuban black bean and ground turkey tacos with cilantro lime cauliflower rice.
Total Calories: 1,477* Protein: 120g Fiber: 34g
Wednesday (1/28)
B: Carrot Banana Protein Smoothie with ¼ cup of low-fat plain Greek yogurt
L: 5-minute microwave salmon rice bowl
D: Chicken Marbella and Farro Salad with Feta Cheese, Cucumbers and Sun-dried Tomatoes
Total Calories: 1,431* Protein: 129g Fiber: 25g
Thursday (1/29)
B: Carrot Banana Protein Smoothie with ¼ cup of low-fat plain Greek yogurt
L: Leftover Chicken Marbella with Chickpea Salad and Cucumber (1/2 recipe)
D: Spicy whole wheat linguine with sausage and roasted peppers and arugula with pomegranate, blue cheese and pistachios (recipe x 2)
Total Calories: 1,406* Protein: 131g Fiber: 26g
Friday (1/30)
B: 15-minute protein chia seed cereal
L: Leftover Chicken Marbella with Chickpea Salad and Cucumber
D: Grilled Fish with Tomato Caper Sauce with 1 cup whole wheat orzo and roasted broccoli and cauliflower.
Total Calories: 1,417* Protein: 122.5 g Fiber: 31 g
Saturday (1/31)
B: Breakfast Casserole with ⅛ Sausage, Spinach, and Oranges
L: Asian Minced Chicken Salad with ¼ cup Shelled Peas
D: dinner
Total Calories: 745* Protein: 56.5g Fiber: 10g
Sunday (2/1)
B: Leftover Breakfast Casserole with Sausage, Spinach, and Pear
L: Chicken Quesadilla with 1 oz Avocado
D: French Onion Pot Roast with Garlic Mashed Potatoes and 1 Cup Steamed Green Beans
Total Calories: 1,452* Protein: 127g Fiber: 33.5g
*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 medium (ripe) banana
- 4 medium oranges (any type)
- 4 medium-sized pears (any type)
- 1 (6-ounce) container raspberries or blackberries
- 1 small pomegranate (or container with seeds)
- 1 medium mango
- 4 medium lemons
- 4 medium limes
- 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
- 3 medium garlic cloves
- 2 medium shallots
- 1 (2-inch) piece of fresh ginger
- 1 medium jalapeño
- 3 small and 1 medium red bell pepper
- 2 medium pumpkins
- 4 Persian (mini) cucumbers (you can add 1 medium English cucumber if desired)
- 2 medium cucumbers
- 1 medium baby bok choy
- 1 ½ pounds green beans
- 2 medium carrots
- 1 small bag of baby carrots
- 1 medium and 1 large head cauliflower (if desired, you can reduce 1 pound of rice ahead for the medium head)
- 3/4 pound broccoli florets
- 2 pounds Yukon Gold potatoes (4 medium)
- 1 small bunch of chives
- 1 small bunch/container of fresh thyme
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh mint
- 1 medium fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 shells/bag baby spinach (5 ounces)
- Shell/bag 1 baby arugula (1 pound)
- 1 medium head Boston or Bibb lettuce
- 1 small head romaine lettuce
- 1 small head iceberg lettuce (you can pre-shred it in small bags if you prefer)
- 1 medium plum tomato
- 3 medium vine ripe tomatoes
- 1 dried cherry or grape tomato
- 1 small container pico de gallo (or make your own)
- 1 small + 1 medium red onion
- 1 small and 3 medium yellow onions
meat, poultry and fish
- 1 small package chicken breakfast sausage link (can be purchased frozen if desired)
- ¼ pound ground turkey breakfast sausage
- 1 pound hot Italian chicken sausage
- 1 pound minced chicken
- 1 pound boneless, skinless chicken breast
- 2 ½ pounds bone-in, skin-on chicken thighs
- 1 pound 93% lean ground turkey
- 1 salmon fillet (6 ounces)
- 1 ½ pounds (4) tilapia, halibut, or grouper fillets
- 1 (2 ½ pound) boneless beef shoulder roast
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
- Dijon Mustard
- sweet red chili sauce
- Sriracha Sauce
- sesame oil
- rice vinegar
- honey
- Hoisin Sauce*
- Reduced sodium soy sauce*
- cumin
- garlic powder
- oregano
- onion powder
- red wine vinegar
- curry powder
- Taco seasoning (or buy paprika and chili powder and make your own using the ingredients listed)
- bay leaves
- balsamic vinegar
Dairy Products and Other Refrigerated Items
- 1 bottle (8 ounces) of pomegranate juice
- 2 (14-ounce) packages extra-firm tofu
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 can (12 ounces) skim milk
- 1 pint unsweetened almond milk
- 1 pint of whole or low-fat milk
- 1 (5.3-ounce) container low-fat (2%) plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 light sour cream for small bathtub
- 1 small tub whipped butter
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 package (8 ounces) part-skim mozzarella cheese
- 1 block of feta cheese
- 1 small package crumbled blue cheese
- 1 medium piece of fresh Parmesan cheese
- 1 small wedge pecorino romano (you can add 2 tablespoons parmesan cheese to the spicy linguine if desired)
gig*
- 1 pack dried whole wheat orzo
- 1 pack dried whole wheat linguine
- 1 pack of dry pearl farro
- 1 pack seasoned breadcrumbs
- 1 pack regular panko bread crumbs
- 1 small package all-purpose flour
- 1 small loaf slice of whole grain bread (I like Dave’s Killer Bread)
- 1 pack burrito-size low-carb whole wheat flour tortillas (e.g. La Tortilla Factory)
- 1 small package corn tortilla or crunchy corn husk (optional)
Canned and Jarred
- 2 (3-ounce) packets soaked tuna
- 1 can (8 ounces) water chestnuts
- 1 low-sodium navy bean (15 ounces)
- 1 can (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 1 small jar of pitted Spanish green olives
- 1 large jar capers
- 1 roasted red pepper (12 ounces)
- 1 jar of sundried tomatoes soaked in oil
- 1 can (15 ounces) tomato sauce
- 1 can (15 ounces) crushed tomatoes
- 1 (16 ounce) beef bone broth
- 1 carton (32 ounces) low-sodium chicken broth
frozen
- 1 peeled edamame (small package)
- 1 small package pre-cooked brown rice (or shelf-stable single package)
other fabrics
- 1 disposable package of unflavored protein powder
- 1 disposable vanilla protein powder
- 1 flax meal (meal)
- 1 small package chia seeds
- 1 small package of unsalted cashews (if purchasing in bulk you will need 2 tablespoons)
- 1 small peeled pistachio (if buying in bulk you will need ¼ cup)
- 1 small package raw almonds (if purchasing in bulk you will need 2 tablespoons)
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 small package of plums with seeds
- 1 single serve bottle Pinot Grigio
- 1 small bottle of sherry wine
- 1 (1 ¼ ounce) package dried onion soup mix
*You can also purchase gluten-free if you wish.
