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
Fall is finally making a presence, and it’s the perfect time to take advantage of all the delicious seasonal produce popping up at farmers markets and grocery stores! From apples and pears to sweet potatoes, squash and Brussels sprouts, there are so many ways to build flavorful meals around the season’s best ingredients.
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 (10/5)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl
D: White Bean Scampi with Linguine
Total Calories: 1,476* Protein: 120.5 g
TUESDAY (10/6)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Brown Rice Bowl
D: Cilantro Lime Fish Tacos with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Total Calories: 1,309* Protein: 125.5 g
WEDNESDAY (10/7)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Chicken Piccata with Homemade Rice Pilaf and Roasted Broccoli
Total Calories: 1,327* Protein: 120 g
THURSDAY (10/8)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Crockpot Turkey Chili with 2 tablespoons Greek yogurt, ¼ cup shredded Mexican blend cheese, 1 ounce avocado and 6 crumbled tortilla chips
Total Calories: 1,316* Protein: 123 g
FRIDAY (10/9)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Crockpot Turkey Chili with 2 tablespoons Greek yogurt, ¼ cup shredded Mexican blend cheese, 1 ounce avocado and 6 crumbled tortilla chips
D: Shrimp Fajitas with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,277* Protein: 122.5 g
SATURDAY (10/10)
B: Savory Cottage Cheese Bowl (recipe x 4)
L: Tuna Melt (recipe x 2) and an apple
D: DINNER OUT
Total Calories: 547* Protein: 53.5 g
SUNDAY (10/11)
B: Smoked Turkey Sausage Breakfast Skillet with 1 cup grapes
L: Green Goddess Caesar Salad with Chicken (recipe x 2)
D: Green Chili Pork Stew with 1 ounce avocado and ¾ cups brown rice
Total Calories: 1,346* Protein: 130.5 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.
Shopping list
Produce
- 4 medium apples
- 1 banana
- 1 ½ pounds seedless red or green grapes
- 5 medium limes
- 7 medium lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) PLUS 1 large (7-ounce) avocado
- 6 Persian (mini) cucumbers (can sub 2 small English, if desired)
- 1 small English cucumber
- 1 small cucumber
- 1 small PLUS 5 medium red bell peppers
- 1 small PLUS 2 medium jalapenos
- 2 medium heads garlic
- 1 (4-ounce) package mushrooms
- 1 small bunch watermelon radish
- 1 pound baby gold or red potatoes
- 1 small bunch celery
- 1 ½ pounds broccoli florets
- 1 small bag baby carrots
- 2 small bunches scallions
- 1 large bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (16-ounce) clamshell/bag baby spinach
- 2 small heads Romaine lettuce
- ½ small head green cabbage (or 1 small bag pre-shredded)
- 1 dry pint PLUS (1-pound) container grape or cherry tomatoes
- 5 medium vine-ripened tomatoes
- 1 small red onion
- 2 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 2 1/3 pounds 99% lean ground turkey
- 1 ¾ pounds (3) boneless, skinless chicken breasts
- 1 rotisserie chicken (buy closer to end of the week)
- 1 package smoked turkey sausage, such as kielbasa
- ½ pound sushi grade tuna
- 1 ½ pounds peeled and deveined shrimp
- 1 pound flounder or tilapia fillets
- 2 pounds pork tenderloin
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
- Turmeric
- Sriracha sauce
- Reduced sodium soy sauce*
- Sesame oil
- Wasabi paste
- Rice wine vinegar
- Light mayonnaise
- Dijon mustard
- Crushed red pepper flakes
- Bay leaves
- Chipotle chili powder
- Red wine vinegar
- Furikake
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 (5.3-ounce) container whole milk plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small box unsalted butter
- 1 small tub whipped butter (can sub regular butter in Chicken Piccata, if desired)
- 1 (8-ounce) bag shredded regular or reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small block gruyere cheese
- 1 package sliced reduced fat cheddar or American cheese
- 1 small wedge fresh Parmigiano Reggiano
- 1 (8-ounce) carton unsweetened almond milk
Grains*
- 1 small loaf sliced whole wheat bread
- 1 package whole wheat linguine (I love Delallo)
- 1 package angel hair spaghetti
- 1 package 10-minute instant brown rice (such as Uncle Ben’s)
- 1 small package corn tortillas
- 1 small package low carb taco size tortillas (such as La Tortilla Factory. Can sub corn tortillas [buy a larger package] in Shrimp Fajitas, if desired.)
- 1 package seasoned whole wheat breadcrumbs
- 1 small package all-purpose flour
- 1 small bag tortilla chips
Canned and Jarred
- 2 (4.25-ounce) cans whole green chiles, such as Hatch
- 1 (10-ounce) can diced tomatoes with green chilies (such as RoTel)
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (16-ounce) can tomato sauce
- 2 (4.5-ounce) cans tuna in water
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 2 (15-ounce) cans black beans (I like Goya)
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can low or reduced sodium chicken broth
- 1 (32-ounce) carton chicken broth
- 1 small jar salsa
Frozen
- 1 small package corn kernels
- 1 small package shelled edamame
Misc. Dry Goods
- 1 single-serve packet unflavored protein powder
- 1 small package ground flax (meal)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need ¼ cup)
- Sweetener of choice (optional, for Carrot Banana Smoothie)
- 1 bottle dry white wine
*You can buy gluten free, if desired