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
Looking for ways to use up those end-of-summer veggies? Look no further! My Grilled Chicken Chickpea Salad, Shrimp and Zucchini Pasta in Light Tomato Sauce or Late Summer Vegetable Enchilada Pie are delicious ways to clean out the veggie garden while helping you hit your protein goals. Win, win!
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 (8/24)
B: Meal Prep Breakfast Taco Scramble
L: Tuna White Bean Salad
D: Lasagna Roll Ups with Cottage Cheese with Arugula Salad
Total Calories: 1,445* Protein: 120 g
TUESDAY (8/25)
B: Meal Prep Breakfast Taco Scramble
L: Tuna White Bean Salad
D: Slow Cooker Birria Tacos with Cilantro Lime Cauliflower Rice (recipe x 2)
Total Calories: 1,342* Protein: 129 g
WEDNESDAY (8/26)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Salad with Lemon and Dill on 1 slice whole grain bread
D: LEFTOVER Slow Cooker Birria Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,222* Protein: 127 g
THURSDAY (8/27)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Salad with Lemon and Dill on 1 slice whole grain bread
D: Quick Garlic-Lime Marinated Pork Chops with Instant Pot Mashed Potatoes and Perfectly Grilled Zucchini
Total Calories: 1,181* Protein: 126 g
FRIDAY (8/28)
B: Strawberry Banana Smoothie
L: Chicken Salad with Lemon and Dill on 1 slice whole grain bread
D: Fish Florentine and Orzo with Zucchini and Tomato
Total Calories: 1,227* Protein: 123.5 g
SATURDAY (8/29)
B: 2 scrambled eggs plus 1 egg white with 2 slices bacon, 1 slice whole grain toast and 1 cup strawberries
L: Chicken Summer Rolls
D: DINNER OUT
Total Calories: 675* Protein: 51 g
SUNDAY (8/30)
B: Warm Peach Crisp Yogurt Bowls (recipe x 4)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Buffalo Turkey Burgers with Blue Cheese Broccoli Slaw and Rainbow Potato Salad
Total Calories: 1,439* Protein: 125 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.
Shopping list
Produce
- 1 medium banana
- 4 medium peaches
- 1 (1-pound) package fresh strawberries
- 1 medium PLUS 1 large lemon
- 7 medium limes
- 2 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 small shallot
- 2 medium cucumbers
- 1 small PLUS 2 medium zucchini
- 1 small bunch celery
- 1 small carrot
- 1 pound baby gold or red potatoes
- 1 ½ pounds multi-color potatoes
- 2 pounds Russet potatoes
- 1 small PLUS 1 medium red bell pepper
- 2 medium heads cauliflower
- 1 small package tri-color coleslaw
- 1 small package broccoli slaw
- 1 (1-pound) clamshell/bag baby arugula
- 1 (1-pound) clamshell/bag baby spinach
- 1 large bunch scallions (you need about 9)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small plum tomato
- 1 small red onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 rotisserie chicken
- 1 pound 93% lean ground chicken
- 1 pound 99% lean ground turkey
- 1 ¼ pounds 93% lean ground turkey
- 1 ½ pounds raw sushi grade tuna
- 1 ¼ pounds (4) thick skinless white firm fish fillets (such as grouper, flounder, bass or halibut)
- 1 ¼ pounds (4) boneless pork chops
- 2 ½ pounds beef pot roast or chuck roast
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
- Oregano
- Vanilla extract (optional, for Strawberry Smoothie)
- Cinnamon
- Dijon mustard
- Regular or reduced sodium soy sauce*
- Sambal Oelek
- Hoisin sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- White vinegar
- Furikake or sesame seeds
- Regular or light (or olive oil) mayonnaise
- Onion powder
- Chili powder
- Bay leaves
- Paprika
- Red wine vinegar
- Parsley
- Basil
- Yellow mustard
- Frank’s RedHot sauce
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 small tub whipped butter
- 1 (32-ounce) container high protein vanilla yogurt (I like Oikos Pro)
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (5.3-ounce) container 2% plain Greek yogurt
- 1 small container light sour cream
- 1 (8-ounce) container low fat milk or protein dairy-free milk
- 1 pint low fat buttermilk
- 1 (8-ounce) carton half and half
- 1 small bottle/jar light blue cheese dressing (or ingredients to make your own)
- 1 (8-ounce) block reduced fat cream cheese
- 1 (8-ounce) package shredded reduced fat Mexican cheese blend
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (8-ounce) package shredded Monterey Jack cheese (or Oaxaca or queso chihuahua)
- 1 package sliced reduced fat cheddar cheese
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 small package granola
- 1 small loaf sliced whole grain bread
- 1 package whole grain hamburger buns
- 1 medium package corn tortillas (you need 16)
- 1 package lasagna noodles (NOT “no-boil”)
- 1 package orzo pasta
- 1 package seasoned whole wheat breadcrumbs
- 1 small package dry short grain brown rice (or 2 cups pre-cooked)
Canned and Jarred
- 1 small jar dill pickle spears
- 1 small jar capers
- 1 small jar salsa
- 1 small jar pesto
- 1 (4-ounce) can tomato sauce
- 1 (14.5-ounce) can crushed tomatoes (fire roasted, if you can find it)
- 1 jar marinara (or ingredients to make your own)
- 2 (3-ounce) packets tuna in water
- 1 (15.5-ounce) can Navy beans
- 1 small can/jar chipotle peppers in adobo (can sub guajillo, ancho or arbol chiles in Birria Tacos, if desired)
- 1 (32-ounce) carton beef broth
Frozen
- 1 small bag strawberries
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 package (8-inch) round rice paper sheets
- 1 single-serve package unflavored or vanilla protein powder
- Monk fruit sweetener (or optional sweetener of choice for Strawberry Smoothie)
- 1 small package brown sugar
*You can buy gluten free, if desired