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
The Fourth of July is here—summer at its finest! Let’s fire up the grill, gather with family and friends, and celebrate without sacrificing your protein goals. Grilled Chimichurri Steak and Filipino BBQ Pork Skewers both pack in over 23 grams of protein per serving, making them perfect for feeding a crowd while keeping everyone satisfied. Pair them with delicious sides like this simple Cucumber Tomato Salad or my Macaroni Salad with Tomatoes, which are both guaranteed to please. An Indepence Day celebration wouldn’t be complete without my festive Red, White, and Blueberry Trifle—a summertime favorite that’s always a hit! Enjoy the food, the fireworks, and all the fun!
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 (6/29)
B: Egg White Grill and a plum
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Total Calories: 1,428* Protein: 120.5 g
TUESDAY (6/30)
B: Egg White Grill and a plum
L: Ahi Tuna Poke Stacks
D: Taco Stuffed Zucchini Boats with Corn Tomato Avocado Salad
Total Calories: 1,372* Protein: 123 g
WEDNESDAY (7/1)
B: Egg White Grill and a plum
L: Salmon Caesar Salad (½ recipe)
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,277* Protein: 121.5 g
THURSDAY (7/2)
B: Egg White Grill and a plum
L: Salmon Caesar Salad
D: Lasagna and Arugula Salad
Total Calories: 1,268* Protein: 125.5 g
FRIDAY (7/3)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Lasagna with 8 baby carrots
D: DINNER OUT
Total Calories: 716* Protein: 66.5 g
SATURDAY (7/4)
B: Warm Peach Crisp Yogurt Bowl (recipe x 4)
L: High Protein Cottage Cheese Veggie Dip with Za’atar (recipe x 4) with 6 baby carrots, 3 Buffalo Chicken Meatballs and Red, White and Blue Fruit Skewers with Cheesecake Yogurt Dip
D: The Best Grilled Chicken Breast** with Italian Pasta Salad and Perfectly Grilled Zucchini
Total Calories: 1,389* Protein: 122.5 g
SUNDAY (7/5)
B: Breakfast Quesadilla (recipe x 4) with 1 cup mixed berries
L: Tuna and White Bean Salad (recipe x 2) and 2 tablespoons almonds
D: Air Fryer Meatball Subs and Summer Tomato Salad
Total Calories: 1,542* Protein: 121.5 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.
**Adjust ingredient amounts if serving a crowd.
Shopping list
Produce
- 4 medium plums
- 4 medium peaches
- 1 medium ripe banana
- 1 (12-ounce) container PLUS 3 ½ pounds fresh strawberries
- 1 dry pint fresh blueberries
- 2 (6-ounce) containers fresh berries (your choice)
- 6 medium PLUS 1 large lemon
- 2 medium (6-ounce) Hass avocados
- 14 mini (Persian) cucumbers (can sub 4 large English, if desired)
- 1 medium cucumber
- 6 medium PLUS 1 large zucchini
- 24 mini rainbow sweet peppers
- 1 large red bell pepper
- 1 medium yellow bell pepper
- 1 large ear of corn
- 2 bunches radishes (or dipping veggies of your choice)
- 1 large bag baby carrots
- 1 small bunch celery
- 2 medium heads garlic
- 1 pound broccoli florets
- 2 medium bunches scallions (you need about 15)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh rosemary
- 1 small bunch fresh Italian parsley
- 1 (1-pound) clamshell/bag baby arugula
- 1 small head Romaine lettuce
- 5 large heirloom or beef steak tomatoes
- 2 dry pints cherry or grape tomatoes
- 1 small PLUS 2 medium red onions
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken breasts
- 2 pounds boneless, skinless chicken breast cutlets
- 2 ½ pounds 93% lean ground chicken
- 1 package pre-cooked chicken breakfast sausage (can buy frozen, if desired)
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- ¾ pound raw sushi grade tuna
- 1 ½ pounds (4) skin-on wild salmon fillets
- 1 ¾ pounds (8) bone-in lamb loin chops
- 1 small package sliced genoa salami
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)
- Onion powder
- Garlic powder
- Turmeric
- Ground cinnamon
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stacks, if desired)
- Mayonnaise
- Za’atar
- Frank’s RedHot sauce
- Dijon mustard
- Thai sweet chili sauce
- Multi-color sesame seeds
- Cumin
- Chili powder
- Paprika
- Oregano
- Red wine vinegar
- Italian seasoning (can sub ¾ teaspoon oregano on Grilled Chicken Breast, if desired)
- Parsley
- Basil
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (32-ounce) container high protein vanilla yogurt (I love Oikos Pro)
- 2 (16-ounce) containers low fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened plain or vanilla almond milk
- 1 (8-ounce) block reduced fat mozzarella or provolone cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag reduced fat Mexican cheese blend
- 1 (8-ounce) bag reduced fat shredded cheddar cheese (can sub 4 ounces Mexican blend in Breakfast Quesadillas, if desired)
- 1 small package sliced cheddar or American cheese
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Lasagna, if desired)
- 1 (8-ounce) block reduced fat cream cheese
- 1 small container blue cheese dressing (or ingredients to make your own. Optional, for Buffalo Chicken Meatballs)
Grains*
- 1 package light multi-grain English muffins
- 1 small package granola
- 1 package (7-inch) low carb tortillas (I love Mission Whole Wheat Carb Balance)
- 4 small Portuguese rolls (or sandwich rolls)
- 1 package no-boil lasagna noodles
- 1 package dry orzo pasta
- 1 package fusilli pasta (I like Delallo)
- 1 package plain or seasoned breadcrumbs (can sub ¼ cup panko in Meatball Subs, if desired)
- 1 package panko breadcrumbs
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 pre-made angel food cake
Canned and Jarred
- 1 jar marinara (or ingredients to make your own)
- 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
- 1 (4-ounce) can tomato sauce
- 1 small jar salsa
- 1 small jar sliced pepperoncini
- 1 small jar capers
- 1 small can/jar anchovy fillets
- 1 small can sliced black olives
- 1 small jar dill pickles
- 1 (14-ounce) can low sodium chicken broth
- 2 (15.5-ounce) cans navy beans
- 2 (6-ounce) cans tuna in water
Frozen
- 1 small bag shelled edamame
Misc. Dry Goods
- 1 small package almonds (if buying from bulk bin, you need ½ cup)
- 1 single serve packet unflavored protein powder
- 1 small package ground flax (meal)
- 1 small package raw sugar
- 1 small package brown sugar or monk fruit sweetener
Non-Food Items
- Bamboo skewers
*You can buy gluten free, if desired