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
As spring continues to bloom and the days grow warmer, I find myself getting more and more excited for fresh early flavors of the season like tender strawberries and vibrant spinach. This Grilled Chicken salad with Strawberries and Spinach will help you reach your protein goals and fill your plate with flavor and color!
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 (4/20)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Chicken with 2 ounces baguette
D: Tofu Poke Bowls (recipe x 2)
Total Calories: 1,410* Protein: 121.5 g
TUESDAY (4/21)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Chicken with 2 ounces baguette
D: Enchilada Turkey Meatloaf with Instant Pot Black Beans and Garlic Mashed Potatoes
Total Calories: 1,434* Protein: 130.5 g
WEDNESDAY (4/22)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: LEFTOVER Enchilada Turkey Meatloaf with Instant Pot Black Beans and Garlic Mashed Potatoes
D: Lasagna with Arugula Salad (recipe x 2)**
Total Calories: 1,479* Protein: 123.5 g
THURSDAY (4/23)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: LEFTOVER Lasagna with Arugula Salad
Total Calories: 1,372* Protein: 123.5 g
FRIDAY (4/24)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: Chili Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Lime Rice
Total Calories: 1,434* Protein: 125 g
SATURDAY (4/25)
B: Tropical Chia Pudding (recipe x 2)
L: Spicy Thai Shrimp Salad (recipe x 2)
D: DINNER OUT
Total Calories: 725* Protein: 46 g
SUNDAY (4/26)
B: Breakfast Taco Scramble
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) with 1 cup strawberries
D: Asian Grilled Chicken with Edamame Fried Rice and Grilled Asparagus
Total Calories: 1,367* Protein: 126 g
*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.
**Set aside ½ the salad, with dressing on the side for dinner Thursday.
Shopping list
Produce
- 1 (12-ounce) PLUS 1 (1-pound) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 3 medium bananas
- 2 medium kiwi
- 2 small PLUS 1 medium mango
- 4 medium PLUS 1 large lemon
- 11 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 3 medium heads garlic
- 1 (5-inch) piece fresh ginger
- 2 medium jalapeno (1 is optional, for Enchilada Meatloaf)
- 1 small bell pepper (any color)
- 1 medium poblano pepper
- 3 medium cucumbers
- 1 pound asparagus
- 1 pound baby Yukon Gold or red potatoes
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 small bunch watermelon radish
- 2 small ears of corn (can sub 1 cup frozen kernels in Shrimp Salad, if desired)
- ½ small head (or 1 small bag shredded) purple cabbage
- 1 small bag shredded carrots
- 3 large bunches scallions (you need about 25)
- 2 medium bunches fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 large bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 (1-pound) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag mixed baby greens
- 1 large head Romaine lettuce
- 1 medium plum tomato
- 1 small red onion
- 1 medium white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 ½ pounds 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 rotisserie chicken
- ¾ pound sliced deli roast beef
- 1 package center-cut bacon
- 1 pound large peeled, deveined tail-off shrimp
- 1 ½ pounds (4) skin-on wild salmon fillets
- 1 ½ pounds (8) boneless, skinless chicken breast cutlets
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)
- Vanilla bean paste or vanilla extract
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Dijon mustard
- Crushed red pepper flakes
- Honey
- Unseasoned rice vinegar
- Ground ginger
- Turmeric
- Chili powder
- Toasted sesame oil
- Reduced sodium soy sauce*
- Toasted sesame seeds
- Sriracha or sriracha mayo (optional, for topping Tofu Poke Bowl)
- Onion powder
- Coriander
- Smoked paprika
- Green Tabasco
- Tajin Classic or chili-lime seasoning
- Teriyaki sauce
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 2 (14-ounce) containers extra-firm tofu
- 3 (16-ounce) containers low fat cottage cheese (I love Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container light sour cream
- 1 small tub whipped butter
- 1 pint unsweetened vanilla almond milk
- 1 quart skim, low fat or plain non-dairy milk of your choice
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 large wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Lasagna, if desired)
Grains*
- 1 small package dry long grain rice
- 1 small dry brown rice (or 5 cups pre-cooked)
- 1 small package quick oats
- 1 package no-boil lasagna noodles
- 1 (14-ounce) baguette or French bread (cut 4 ounces fresh and freeze the rest for Sunday lunch)
Canned and Jarred
- 1 small jar salsa
- 1 (4-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
- 1 (10-ounce) can mild enchilada sauce (or ingredients to make your own)
- 1 (4-ounce) can mild chopped green chilies
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 2 (3-ounce) packets tuna in water
- 1 (15.5-ounce) can low sodium Navy beans
- 1 (32-ounce) carton low sodium chicken broth
Frozen
- 1 medium package shelled edamame
- 1 small package corn kernels
- 1 medium package strawberries
Misc. Dry Goods
- 1 (1-pound) package dry black beans
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 6 tablespoons)
- 1 small package whole roasted, salted cashews (if buying from bulk bin, you need ½ cup)
- 1 small package slivered almonds (if buying from bulk bin, you need 3 tablespoons)
- 1 small package chia seeds
- 1 small package ground flaxseed (meal)
- 1 small container/package unflavored protein powder
- Monk fruit sweetener
- Corn starch
*You can buy gluten free, if desired