7-day high-protein diet meal plan

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

I’ve had so much positive feedback on my last few high protein diet meal plans that I’ve decided to share them every other week. You can see the variations for the previous week, and feel free to go back to your previous plan if you prefer a regular meal plan (I have a few years’ worth). 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 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!

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 (10/28)
B: High-protein zucchini omelet for one person, includes one sliced ​​whole-grain toast with 2 teaspoons butter
L: Buffalo chicken rice bowl with ½ small (chopped) cucumber.
D: White Bean Scampi with Linguini

Total Calories: 1,498* Total Protein: 111g

Tuesday (10/29)
B: High-protein zucchini omelet for one person, includes one sliced ​​whole-grain toast with 2 teaspoons butter
L: Buffalo chicken rice bowl with ½ small (chopped) cucumber.
D: Healthy cod fish tacos with the best guacamole and a dozen tortilla chips.
Total Calories: 1,501* Total Protein: 122.5g

Wednesday (10/30)
B: Carrot Banana Protein Smoothie
L: Buffalo Chicken Rice Bowl (with ½ large green pepper, chopped)
D: Unstuffed Cabbage Bowl

Total Calories: 1,138* Total Protein: 109.5g

Thursday (10/31)
B: High Protein Whipped Cottage Cheese Balls (½ Recipe)
L: Buffalo Chicken Rice Bowl (with ½ large green pepper, chopped)
D: Turkey and pumpkin chili with 2 tablespoons shredded cheddar cheese and 1 ounce avocado.

Total Calories: 1,237* Total Protein: 114g

Friday (11/1)
B: High Protein Whipped Cottage Cheese Balls (½ Recipe)
L: Leftover turkey pumpkin chili, 2 tablespoons shredded cheddar cheese, 1 ounce avocado
D: Seattle Smoked Salmon Chowder and Lemony Palm Salad with Avocado

Total Calories: 1,253* Total Protein: 97g

Saturday (11/2)
B: Greek yogurt with berries, nuts and honey (recipe x 4), 2 tablespoons walnuts
L: Pizza sausage roll**, 8 baby carrots
D: dinner

Total Calories: 629* Total Protein: 43g

Sunday (11/3)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Updated Waldorf Salad Cup
D: Slow Cooker Beef Stew with 2 ounces Multigrain Baguette
Total Calories: 1,196* Total Protein: 101g

*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, and wine.
**This is a double dough recipe for Sunday lunch.

*Google Docs