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
The real start of summer has arrived! As the weather gets warmer, I crave salad! I love the versatility, freshness, and ease of putting together satisfying, simple meals. Whether you’re looking for a quick lunch or a light dinner, this taco salad or tuna egg salad can help you meet your protein goals while satisfying your hunger.
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 (6/1)
B: Strawberry Banana Smoothie
L: Buffalo Chicken Rice Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,458* Protein: 124.5g
Tuesday (6/2)
B: Warm Peach Crisp Yogurt Ball
L: Buffalo Chicken Rice Bowl
D: Ground Turkey Taco Skillet
Total Calories: 1,330* Protein: 120.5g
Wednesday (6/3)
B: Warm Peach Crisp Yogurt Ball
L: Buffalo Chicken Rice Bowl
D: Thai seasoned steak salad
Total Calories: 1,223* Protein: 123g
Thursday (6/4)
B: Strawberry Banana Smoothie
L: Buffalo Chicken Rice Bowl
D: Slow Cooker Philippine Adobo Pork, 3/4 Cup Brown Rice and Cabbage Slaw
Total Calories: 1,384* Protein: 121.5g
Friday (6/5)
B: Strawberry Banana Smoothie
L: Leftovers 4 ounces slow cooker Filipino adobo pork, ½ cup brown rice, 1 cup sliced cucumber
D: 1 cup Mediterranean Sea Bass and Mediterranean Bean Salad
Total Calories: 1,407* Protein: 124g
Saturday (6/6)
B: Savory Cottage Cheese Balls (Recipe x 4)
L: Shrimp and Avocado Salad with 12 Tortilla Chips
D: dinner
Total Calories: 557* Protein: 52g
Sunday (6/7)
B: High-protein zucchini omelet with 2 strips of bacon and 1 cup of mixed berries (recipe x 4)
L: Tuna White Bean Salad (Recipe x 2)
D: Grilled Chicken Sandwich and Rainbow Potato Salad
Total Calories: 1,442* Protein: 124g
*This is just a guideline, women should aim for approximately 1500 calories per day. Here is a useful calculator to estimate our calorie needs.
*Google Docs
shopping list
produce
- 3 medium bananas
- 2 medium peaches
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (optional)
- 7 medium limes
- 2 medium + 1 large lemon
- 1 medium (6 ounce) Hass avocado
- 4 mini (Persian) cucumbers (or 1 large English if desired)
- 2 medium English cucumbers
- 3 medium pumpkins
- 2 medium bell peppers (any flavor)
- 1 medium red bell pepper
- 2 medium jalapenos (optional 1 extra for adobo pork)
- 1 large head of garlic
- 1 medium shallot
- 1 (2-inch) piece of fresh ginger
- 1 medium bag of chopped carrots
- 1 small bunch celery
- 1 ½ pounds multicolored potatoes
- 1 medium bunch of green onions
- 1 small bunch/container of fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh mint
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- Shell/bag 1 baby arugula (1 pound)
- 1 (5-ounce) package mixed baby greens
- 1 small bag of pre-shredded mixed cabbage
- 1 small head of white cabbage
- 1 small bulb fennel
- 1 (1 pound) container grape or cherry tomatoes
- 1 small + 1 medium ripe tomato
- 2 small + 2 medium red onions
- 2 medium yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- 3 pounds boneless, skinless chicken breast
- 1 pound 93% lean ground turkey
- 1 ¼ pound flank steak
- 1 ½ pounds lean center loin
- 1 pound jumbo cooked shrimp
- 1 ½ pounds (4 servings) skinless Chilean sea bass or white, firm fish, such as lobster, cod, or striped bass
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 (optional, for strawberry smoothie)
- paprika
- smoked paprika
- cumin
- Frank’s Red Hot Sauce
- cayenne pepper
- red pepper powder
- Reduced sodium soy sauce*
- Sriracha Sauce
- maple syrup
- roasted sesame oil
- apple cider vinegar
- bay leaves
- crushed red pepper powder
- garlic powder
- Light mayonnaise or mayonnaise with olive oil
- Dijon Mustard
- red wine vinegar
- yellow mustard
- fish sauce
- cinnamon
Dairy Products and Other Refrigerated Items
- 1 (32-ounce) container high-protein vanilla yogurt (I like Oikos Pro)
- 1 quart of low-fat milk (such as Fairlife or dairy-free protein-free milk)
- ½ dozen large eggs
- 1 quart liquid egg whites
- 1 (16-ounce) + 1 (32-ounce) container low-fat cottage cheese
- 1 (5.3-ounce) container low-fat Greek yogurt
- 1 large wedge fresh Parmesan cheese
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 package (8 ounces) part-skim mozzarella cheese
- 1 package (8 ounces) low-fat cheddar cheese
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- 1 pack of granola
- 1 large bag of tortilla chips
- 1 pack whole wheat hamburger buns
- 1 pack lasagna noodles
- 1 small bag of dried brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 can (15 ounces) black beans
- 1 low-sodium black bean (15 ounces)
- 1 (15-ounce) can of chickpeas
- 2 low-sodium navy coffee beans (15.5 ounces)
- 1 can (15 ounces) pinto beans
- 2 cans (6 ounces) submerged tuna
- 1 large jar dill pickle chips
- 1 small jar capers
- 1 small bottle of Kalamata olives
- You can soak 1 peeled tomato (28 ounces) in its juice.
- 1 small jar salsa
- 1 jar of marinara sauce (or make your own)
- 1 small jar of pesto
- 1 small jar of powdered peanut butter (e.g. PB Fit or PB2)
frozen
- 1 corn kernel
- 1 small bag of strawberries
other fabrics
- 1 pack unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of your choice. Optional, for strawberry smoothie)
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 pack flaxseed meal (meal)
- 1 small package shelled roasted pistachios (if buying in bulk you will need ¼ cup)
- 1 small package roasted peanuts (optional, served with Thai Steak Salad)
- 1 bottle of dry white wine
*You can also purchase gluten-free if you wish.
