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
Lent began just a few days ago, marking a season of reflection, simplicity, and mindful eating. For many people, this means eating less meat, but it doesn’t mean eating less flavor or protein. Whether you fully adhere to tradition or simply embrace a more plant-based diet this time of year, there are so many nutritious ways to stay satisfied and energized.
High-protein recipes like these easy shrimp piccata foil packets, white bean salad, or stuffed shells show that even meatless meals can be filling, flavorful, and sometimes even more delicious!
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 requirements.
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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 (2/23)
B: Strawberry Banana Smoothie
L: Thai chicken salad
D: Bowl of Spicy Gochujang Tofu (recipe x 2), ½ cup steamed edamame (in pod)
Total Calories: 1,401* Protein: 121g
Tuesday (2/24)
B: High-protein omelette with 1 cup pineapple
L: Thai chicken salad
D: Ground Turkey Taco Skillet with Black Bean, Avocado, Cucumber and Tomato Salad (½ Recipe)
Total Calories: 1,394* Protein: 120.5g
Wednesday (2/25)
B: Zucchini Oats
L: Thai chicken salad
D: Spicy whole wheat linguine and chopped wedge salad with sausage and roasted peppers.
Total Calories: 1,397* Protein: 131g
Thursday (2/26)
B: Zucchini Oats
L: Thai chicken salad
D: Slow Cooker Beef Stew with 2 ounces of multigrain baguette and 2 teaspoons of butter.
Total Calories: 1,447* Protein: 123g
Friday (2/27)
B: High-protein omelette with 1 cup pineapple
L: Leftover Slow Cooker Beef Stew with 2 ounces multigrain baguette and 2 teaspoons butter.
D: Fish Florentine with Garlic Mashed Potatoes
Total Calories: 1,413* Protein: 127g
Saturday (2/28)
B: Lox and Eggs with Onions (Recipe x 2), 1 Slice of Whole Grain Toast and Orange
L: Crockpot turkey chili with 2 tablespoons shredded cheese and 1 ounce avocado.
D: dinner
Total Calories: 776* Protein: 61.5g
Sunday (3/1)
B: Breakfast Pizza
L: Air Fryer Chicken Milanese and Mediterranean Salad
D: Pork ribs with pear and spicy mustard greens with mashed sweet potatoes
Total Calories: 1,356* 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:
*Google Docs
shopping list
produce
- 2 medium bananas
- 1 small pineapple
- 1 (12 ounce) fresh strawberry (can be purchased frozen if desired)
- 1 (6-ounce) container fresh blueberries
- 4 medium oranges
- 7 medium limes
- 1 medium lemon
- 1 medium Honeycrisp apple
- 2 Danju pears
- 1 medium navel orange
- 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
- 1 small + 2 medium red bell peppers
- 1 small yellow bell pepper
- 1 medium jalapeño
- 2 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 1 small English cucumber
- 2 medium pumpkins
- 1 package (4 ounces) white mushrooms
- 2 pounds sweet potatoes (4 medium)
- 2 ½ pounds (5 medium) Yukon Gold potatoes
- 1 small bunch celery
- 4 medium carrots
- 1 pound mustard greens, Swiss chard, or spinach
- 1 shell/bag baby spinach (1 pound)
- 2 large heads of romaine lettuce
- 2 large bags of tri-color slow mix (requires 11 cups)
- 2 medium sized chives
- 1 small bunch/container of fresh chives
- 1 small bunch/container of fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 dried cherry or grape tomato
- 1 medium heirloom tomato
- 2 small and 1 medium ripe tomato
- 1 small + 1 medium red onion
- 3 small and 3 medium yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- Nova lox (smoked salmon) 6 ounces
- 1 rotisserie chicken
- 1 pound hot Italian chicken sausage
- 2 pounds (8 pieces) boneless, skinless chicken breast cutlets
- 1 pound 93% lean ground turkey
- 1.3 pounds 99% lean ground turkey
- 2 pounds (4) boneless center cut pork ribs
- 1 ¼ pounds (4) skinless, thick-cut white, firm fish fillets (grouper, halibut, perch, or halibut)
- 3 pounds boneless chuck roast
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)
- Vanilla extract (optional, for strawberry smoothie)
- cinnamon
- toasted sesame seeds
- Reduced sodium soy sauce*
- pure maple syrup
- roasted sesame oil
- Sriracha or Sambal Oleg
- cumin
- red pepper powder
- paprika
- smoked paprika
- bay leaves
- red wine vinegar
- oregano
- red pepper paste sauce
- Unseasoned rice vinegar
- honey
- cayenne pepper
- crushed red pepper powder
- apple cider vinegar
Dairy Products and Other Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 small container of whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 small box butter
- 1 small box of unsalted butter (you can add salt to the lox, eggs, and onions if you wish)
- 1 quart skim, 1% or milk of your choice
- 1 (8 ounce) box half and half
- 1 small container of light sour cream
- 1 (8 ounce) block low-fat cream cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1/bottle blue cheese dressing (or make your own)
- 1 small package blue cheese
- 1 small block feta cheese
- 1 package (8 ounces) shredded Mexican cheese blend
- 1 package (8 ounces) shredded mozzarella cheese
- 1 package shredded cheddar cheese (you can add 2/3 cup mozzarella to your high-protein omelet if desired)
- 1 small piece of fresh Parmesan cheese
- 1 small piece of fresh Pecorino Romano cheese (you can add Parmesan cheese to the spicy linguine if you like)
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- 1 small package of quick oats
- 1 sliced whole grain bread
- 1 multigrain baguette (8 ounces)
- 1 small package all-purpose flour
- 1 pack of panko breadcrumbs
- 1 pack whole wheat linguine (I like Dellallo)
- 1 small package dried brown rice (or 2 cups pre-cooked)
- 1 small bag of tortilla chips
Canned and Jarred
- 1 (10-ounce) can RoTel Mild Tomatoes
- 1 can (8 ounces) tomato sauce
- 1 (4 ounce) can tomato paste
- 1 can (15 ounces) crushed tomatoes
- 1 jar of parsley
- 1 jar (12 ounces) water-roasted peppers
- 1 can (15.5 ounces) pinto beans
- 1 can (15.5 ounces) black beans
- 1 (32 ounce) low-sodium beef broth
- 1 can (15 ounces) low-sodium chicken broth
frozen
- 1 (12-ounce) package corn kernels
- 1 pack of peas in pods
- 1 pack shelled peas
- 1 small package frozen peas
other fabrics
- One serving packet of unflavored or vanilla protein powder
- Monkfruit sweetener (or sweetener of your choice, optional for strawberry smoothie)
- 1 small package granulated sugar
- 1 container of peanut butter powder, such as PBfit or PB2
- 1 flax meal (meal)
- 1 small package dry roasted peanuts (if purchasing in bulk you will need ¼ cup)
- 1 small package sliced almonds (if purchasing in bulk you will need 1 ounce)
- baking powder
*You can also purchase gluten-free if you wish.
