A free, 7-day high protein diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7 Day High Protein Diet Meal Plan
Still searching for that perfect present or stocking stuffer? Look no further! My Skinnytaste High Protein Cookbook makes a wonderful gift under the tree, and any of my other books are sure to delight even the pickiest of palates. You can also shop my kitchen, cooking and other favorites here!
Update About New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.
Why High Protein?
As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!
To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat in a day, this article may be helpful.
How It Works
If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.
Note
Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
High Protein Diet Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Chicken Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Chicken Brown Rice Bowl
D: Ground Turkey Taco Skillet
Total Calories: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Sweet Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Total Calories: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Sweet Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Total Calories: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Split
L: Turkey Club and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup whole wheat orzo and Oven Roasted Cauliflower
Total Calories: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons light sour cream and 1 ounce avocado
D: DINNER OUT
Total Calories: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons light sour cream and 1 ounce avocado
D: Whole Roasted Chicken with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Total Calories: 1,196* Protein: 114g
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping List
Produce
- 1 medium PLUS 1 large apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or red grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 large carrots
- 2 pounds red potatoes
- 2 large sweet potatoes
- 1 large head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium red beets
- 2 medium golden beets
- 2 medium bunches scallions (you need about 15)
- 1 large bag tri-color coleslaw (you need 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby kale
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 large beef steak tomato
- 4 large white onions
- 1 small PLUS 1 medium red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 large package center-cut bacon (you need 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless chicken breasts (or ½ pound pre-cooked)
- 1 whole (3-pound) chicken
- 2 pounds 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 1 large (about 5 pounds) beef brisket
- 1 ½ pounds (4) skinless fish fillets such as Fluke, Flounder or Halibut
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Hot sauce (optional, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Ground cinnamon
- Light mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your choice
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container whole milk plain Greek yogurt
- 1 small tub whipped butter or box of unsalted
- 1 (16-ounce) container light sour cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 package (8 or 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 small package old fashioned or quick oats
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 large bad tortilla chips
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package dry whole wheat orzo pasta
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or ingredients to make your own)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped green chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium chicken broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Goods
- 1 small package chia seeds
- 1 package sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small package granulated sugar
- 1 small package pecan halves (if buying from bulk bin, you need about ¾ cup)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- Colored sprinkles and cherries (optional topping for Breakfast Banana Split)
*You can buy gluten free, if desired
