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
When summer hits, the last thing any of us want to do is turn on a hot oven or spend hours washing dishes! Staying active on these sunny days means keeping your energy up with plenty of protein! The secret to surviving the heat of the season is prioritizing light, refreshing, and mess-free meals. From Protein Chia Seed Cereal topped with seasonal berries to Chicken Salad that you can make into portable wraps for the beach, you can easily fuel your body while staying completely cool!
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 (7/13)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl
D: Creamy Cottage Cheese Pasta with Easy Garlic Broccolini
Total Calories: 1,445* Protein: 129.5 g
TUESDAY (7/14)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Creamy Cottage Cheese Pasta with Easy Garlic Broccolini
D: Chicken Chimichangas with Cilantro Lime Cauliflower Rice
Total Calories: 1,442* Protein: 124 g
WEDNESDAY (7/15)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Quick Garlic-Lime Marinated Pork Chop with Quick Mexican Brown Rice and Roasted Yellow Squash
Total Calories: 1,301* Protein: 125.5 g
THURSDAY (7/16)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Soy Marinated Flank Steak with Spiralized Raw Zucchini Salad with Avocado and Edamame (recipe x 5)
Total Calories: 1,387* Protein: 125.5 g
FRIDAY (7/17)
B: Strawberry Banana Smoothie
L: LEFTOVER Soy Marinated Flank Steak with Spiralized Raw Zucchini Salad with Avocado and Edamame
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and Quick Cabbage Slaw
Total Calories: 1,451* Protein: 120.5 g
SATURDAY (7/18)
B: Blueberry Banana PB Smoothie (recipe x 4)
L: Roast Beef Sandwich with Melted Swiss & Onions with 8 baby carrots
D: DINNER OUT
Total Calories: 730* Protein: 62.5 g
SUNDAY (7/19)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) with 1 cup mixed berries
L: Chickpea Tuna Salad (recipe x 2) over 2 cups mixed greens
D: Cheesy Stuffed Chicken Breast with Zucchini (recipe x 2) and String Beans with Garlic and Oil
Total Calories: 1,215* Protein: 123 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 some wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 5 medium bananas
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 1 medium navel orange
- 5 medium limes
- 2 medium lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 1 small red bell pepper
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 small PLUS 5 medium zucchini
- 2 large yellow squash
- 2 bunches broccolini
- 5 ounces whole or sliced white mushrooms
- 1 small bag baby carrots
- 1 pound fresh string beans
- 1 medium head cauliflower
- 1 pound baby gold or red potatoes
- 1 small head white cabbage
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 large bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh chives
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 medium plum tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 1 large white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- ¾ pound roast beef (store bought or homemade)
- 1 rotisserie chicken
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey, beef or chicken
- 1 ½ pounds (4) boneless pork chops
- ½ pound sushi grade tuna
- 1 ½ pounds skinless salmon fillets
- 2 pounds flank steak
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)
- Adobo seasoning salt
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Oregano
- Vanilla extract
- Sriracha sauce
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Wasabi paste
- Rice wine vinegar
- Furikake
- Red wine vinegar
- Italian seasoning
- Crushed red pepper flakes
- Cayenne pepper
- Honey
- Thyme
- Oregano
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (half-gallon) low fat milk (I like Fairlife) or unsweetened non-dairy protein milk of your choice
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container plain whole milk Greek yogurt
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small container sour cream
- 1 (8-ounce) block 1/3 less fat cream cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded pepper jack cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) package sliced reduced fat Swiss or Provolone cheese
- 1 small block Gruyere cheese (can sub ½ ounce of another cheese in Chicken Bowl, if desired)
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 medium package dry brown rice (or 7 ½ cups pre-cooked)
- 1 package (8-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 package dry rigatoni pasta
- 1 (8-ounce) loaf whole wheat Italian or French bread
Canned and Jarred
- 1 (4-ounce) can tomato sauce
- 2 (4.6-ounce) tubes tomato paste
- 1 (4-ounce) can mild diced green chilies
- 1 small jar capers
- 2 (15-ounce) cans chickpeas
- 1 (8-ounce) carton chicken bone broth
- 1 small jar powdered peanut butter, such as PB2
- 2 (6-ounce) cans wild albacore tuna in water
- 1 small jar salsa
Frozen
- 1 large bag blueberries
- 1 small bag strawberries
- 1 large bag shelled edamame
Misc. Dry Goods
- 1 small package ground flax (meal)
- Monk fruit sweetener or sweetener of choice (optional, for Smoothie)
- 1 single serve packet unsweetened or vanilla protein powder
Non-Food Items
- Toothpicks
*You can buy gluten free, if desired