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 hope your holidays are filled with joy, laughter, and many memories! But let’s think about reality. Sometimes things get a little out of hand during breaks. Things like skipping exercise or indulging in too many snacks happen! Don’t be too hard on yourself. Check out our 25 most loved recipes of 2025 to help you get back on track!
What food traditions does your family like to ring in the New Year? Black-eyed peas often symbolize prosperity and good luck, noodles symbolize longevity (the longer the noodles, the longer you live), and cabbage is believed to bring financial luck in the coming year.
However you celebrate, enjoy the moment and embrace the new beginnings that come with a new year. Let’s make 2025 a year filled with growth, positivity, and great food!
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 (12/29)
B: Strawberry Banana Smoothie with ¼ cup non-fat plain Greek yogurt
L: ½ Chicken Waldorf Salad with ¼ cup mixed nuts
D: Air Fryer Peanut Curry Tofu with Ginger Cauliflower Rice (Recipe x 2) and 1 Cup Steamed Edamame
Total Calories: 1,542* Protein: 121g
Tuesday (12/30)
B: Breakfast quesadilla and orange
L: ½ Chicken Waldorf Salad with ¼ cup mixed nuts
D: Shrimp Fajitas with 1 ounce avocado and Quick and Delicioso Cuban-style black beans.
Total Calories: 1,445* Protein: 123g
Wednesday (12/31)
B: Breakfast quesadilla and orange
L: Black Eyed Bean Salad, Buffalo Wings, Fall Whipped Ricotta Dip with 3 Crostinis, Shrimp Ceviche with 6 Tortilla Chips
D: Garlic Lover Roast Beef, Instant Pot Mashed Potatoes and Green Beans with Mushrooms
Total Calories: 1,471* Protein: 122g
Thursday (1/1)
B: Huevos Rancheros (Recipe x 2)
L: Roast beef sandwich with melted Swiss onions and apples
D: Ratatouille Roasted Chicken
Total Calories: 1,416* Protein: 122.5g
Friday (1/2)
B: Strawberry Banana Smoothie
L: Whole grain sandwich roll and orange tuna roe salad
D: Salmon Coconut Curry with Chickpeas with Spinach and Quinoa
Total Calories: 1,547* Protein: 125g
Saturday (1/3)
B: Banana Nut Protein Oats (Recipe x 4)
L: Chicken Soup with Acini di Pepe and Spinach (Recipe x 2)
D: dinner
Total Calories: 654* Protein: 56.5g
Sunday (1/4)
B: Breakfast Quesadillas (recipe x 4) and oranges
L: Chicken soup with acini di pepe and spinach, 2 ounces multigrain baguette and 1 tablespoon butter.
D: Garlic Lime Marinade Pork Ribs with Avocado Quinoa Salad and Oven Roasted Cauliflower
Total Calories: 1,437* Protein: 125.5g
*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: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 6 medium bananas
- ½ pound seedless red grapes
- 1 medium Granny Smith apple
- 4 medium apples (any type)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5 ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (or 1 small English if desired)
- 2 medium pumpkins
- 3 medium garlic cloves
- 1 medium shallot
- 1 (4-inch) piece of fresh ginger
- 3 medium jalapenos
- 1 large Fresno chili
- 1 small + 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 large eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ pounds string beans
- ½ pound cremini mushrooms
- 1 large head of cauliflower
- 2 bags (12 ounces) riced cauliflower
- 2 pounds russet potatoes
- 1 large sweet potato
- 1 medium size + 1 large chive
- 1 large bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh rosemary
- 1 medium bunch/container fresh basil
- 1 small bunch/container of fresh thyme
- 1 (5 ounce) clamshell/bag mixed baby greens
- 1 shell/bag baby spinach (1 pound)
- 1 small head romaine or iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small + 1 large red onion
- 1 large white onion
- 6 small and 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (choice crudités for fall dips).
- Fresh salsa (optional, served with quesadillas)
meat, poultry and fish
- 1 large chicken breakfast sausage (requires 12 links)
- 36 Chicken Wingettes and Drummets or 18 Whole Chicken Wings
- 1 (9 ounce) boneless, skinless chicken breast (or 7 ounces precooked)
- 8 boneless, skinless chicken thighs (about 2 pounds)
- 8 bone-in chicken thighs
- 1 ½ pounds (4) boneless pork ribs
- 1 roast or round eye (2 to 3 pounds)
- 3 ½ pounds shrimp, peeled and deveined
- 1 ½ pounds (4) salmon fillets, skin removed
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)
- vanilla extract
- cumin
- pure maple syrup
- Regular mayonnaise or light mayonnaise
- bay leaf
- red wine vinegar
- white vinegar
- balsamic vinegar
- Franks Red Hot Sauce
- oregano
- paprika
- garlic powder
- red pepper powder
- Reduced sodium soy sauce*
- curry powder, preferably madras
- Sriracha Sauce
- Rosemary (fresh if desired)
- Chipotle red pepper powder
Dairy Products and Other Refrigerated Items
- 2 extra firm tofu (14 ounces)
- 1 large egg (18 packs)
- 1 pint liquid egg whites
- 1 (12-ounce) container of low-fat milk or milk of your choice
- 1 pint low-fat buttermilk
- 1 (5.3 ounce) fat-free plain Greek yogurt
- 1 light sour cream for small bathtub
- 1 small tub whipped butter
- 1 small box of unsalted butter
- 1 block (32 ounces) low-fat cottage cheese
- 1 (15 ounce) part-skim ricotta cheese
- 1 small package feta cheese (optional, for black eyed bean salad)
- 1 small package Cotija cheese or queso blanco
- 1 small piece of fresh Parmesan cheese
- 1 package (8 ounces) reduced-fat cheddar cheese
- 1 (8-ounce) package thinly sliced low-fat Swiss or provolone cheese
- 1 bottle/bottle of low-fat blue cheese dressing (optional, served with chicken wings)
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- 1 small package dried quinoa
- 1 pack of peppercorns
- 1 pack low-carb whole wheat burrito-size tortillas (e.g. La Tortilla Factory or Mission)
- 1 large corn tortilla (requires 16)
- 1 pack of quick oats
- 1 multigrain baguette (8 ounces)
- 1 (8 ounce) whole wheat Italian bread or a loaf of French bread
- 1 small whole grain sandwich roll
- 1 large bag of tortilla chips
- 1 pack crostini (or make your own by making another baguette)
Canned and Jarred
- 1 can (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 green chile, chopped (4 ounces)
- 1 (14 ounce) can ignite coconut milk.
- 1 box (32 ounces) low-sodium chicken broth or broth
- 2 packs (32 ounces) chicken bone broth
- 1 packet light tuna, soaked (2.6 ounces)
- 1 small jar smooth peanut butter
frozen
- 1 large bag of peas in pods
- 1 medium bag of strawberries
other fabrics
- 1 flax meal (meal)
- 1 package (16 ounces) dried black-eyed peas
- 2 (11 ounce) boxes Orgain Liquid Vanilla Protein Shake
- 1 small package of unflavored protein powder
- Monkfruit sweetener or sweetener of your choice (optional, for strawberry smoothie)
- 1 small package walnut halves (if purchasing in bulk you will need ½ cup)
- 1 small shelled peanut (if buying in bulk you will need ¼ cup)
- 1 small package of shelled pumpkin seeds (you will need ¼ cup if you buy them in bulk)
- 1 small package of mixed nuts (if purchasing in bulk you will need ½ cup)
- 1 small package dried cranberries (if purchasing in bulk you will need 1/3 cup)
*You can also purchase gluten-free if you wish.
