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
Thank you all so much for keeping Skinnytaste High Protein on The New York Times Bestseller list for another week! I’m so grateful for your amazing reviews and love seeing your posts about how much you’re enjoying the new recipes. Keep sharing and keep cooking — it means the world to me!
As the weather cools, I can’t help but crave all things pumpkin. Pumpkin Pie Dip and this Turkey Pumpkin Chili are two of my seasonal favorites — cozy, comforting, and perfect for fall. What’s your favorite pumpkin recipe? I’d love to hear what’s cooking in your kitchen!
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 (11/3)
B: Omelet Tortilla Breakfast Wrap
L: Chicken Salad with Lemon and Dill on 2 thin slices whole grain bread and an orange
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,282* Protein: 102g
TUESDAY (11/4)
B: Omelet Tortilla Breakfast Wrap
L: Chicken Salad with Lemon and Dill on 2 thin slices whole grain bread and an orange
D: Healthy Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,127* Protein: 103.5g
WEDNESDAY (11/5)
B: Strawberry Banana Smoothie
L: Chicken Salad with Lemon and Dill on 2 thin slices whole grain bread and an orange
D: Slow Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Total Calories: 1,395* Protein:110.5g
THURSDAY (11/6)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Slow Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Turmeric Roasted Chicken with Sweet Potatoes
Total Calories: 1,460* Protein: 113.5g
FRIDAY (11/7)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Slow Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Broccoli and Orzo
Total Calories: 1,374* Protein: 106g
SATURDAY (11/8)
B: Peanut Butter Breakfast Oatmeal (recipe x 4)
L: Cabbage Soup with Chicken and Pork and a small whole grain roll with 2 teaspoons butter
D: DINNER OUT
Total Calories: 764* Protein: 41.5g
SUNDAY (11/9)
B: Breakfast Burritos and an orange
L: LEFTOVER Cabbage Soup with Chicken and Pork and a small whole grain roll with 2 teaspoons butter
D: Prosciutto Wrapped Stuffed Turkey Tenderloin with Apples and Kale with Instant Pot Mashed Potatoes and Green Beans with Mushrooms
Total Calories: 1,289* Protein: 106.5g
*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.
*Google doc
Shopping list
Produce
- 1 (6-ounce) container fresh blueberries
- 1 (6-ounce) container fresh raspberries
- 1 (12-ounce) container fresh strawberries (can buy frozen, if desired)
- 5 medium bananas
- 2 large sweet apples (such as Cosmic Crisp, Golden Delicious, Honey Crisp or Fuji)
- 7 medium oranges
- 3 medium PLUS 1 large lemon
- 5 medium limes
- 1 large (7-ounce) Hass avocado
- 2 medium heads garlic
- 2 large shallots
- 1 ½ pounds fresh green beans
- 10 ounces Cremini mushrooms
- 1 small PLUS 3 medium carrots
- 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 medium head broccoli florets
- 1 medium head cauliflower
- 1 pound sweet potatoes
- 2 pounds Russet potatoes
- 3 large leeks
- 1 medium bunch scallions
- 1 small container/bunch fresh dill
- 1 small container/bunch fresh sage
- 1 small container/bunch fresh thyme
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 small bunch Tuscan kale
- 1 large head red cabbage
- 1 small head white cabbage (can buy pre-shredded, if desired)
- 1 small red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 large package thinly sliced prosciutto (you need 5 ounces)
- 1 rotisserie chicken
- 1 pound boneless, skinless chicken breasts
- 4 chicken drumsticks
- 4 bone-in chicken thighs
- 1 ½ pound turkey tenderloin or 1 small boneless breast
- 1 pound (4) skinless firm fish fillets such as cod, snapper or mahi mahi
- 1 ½ pounds (4) skinless white fish fillets such as fluke, flounder or halibut
- 1 pound country style boneless pork ribs
- 1 pound 90% or 93% lean ground beef
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 extract
- Pure maple syrup (can buy sugar free, if desired)
- Ground cinnamon
- Bay leaves
- Cumin
- Turmeric
- Chili lime seasoning such as Tajin Classic
- Light mayonnaise
- Chili powder
- Garlic powder
- Smoked paprika
- Ground Ginger
- Herbs de Provence or poultry seasoning
- Hot sauce (optional, for serving with Omelet Wrap and Breakfast Burritos)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint milk of choice
- 1 pint lowfat buttermilk
- 1 small box unsalted butter
- 1 small tub whipped butter
- 1 small tub light sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container reduced fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 small block fontina cheese
Grains*
- 1 package dry orzo pasta
- 1 package lasagna noodles (NOT no boil)
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread Good Seed)
- 1 package small whole grain rolls (you need 8)
- 1 package (8-inch) low carb whole wheat or white tortillas (I like La Tortilla Factory or Ole Extreme Wellness)
- 1 small package corn tortillas (you need 8)
- 1 large package tortilla chips
- 1 small container quick or old fashioned oats
Canned and Jarred
- 1 small jar capers
- 1 small jar whole grain mustard
- 1 small jar pesto (or ingredients to make your own)
- 1 (24-ounce) jar marinara sauce (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel mild diced tomatoes with green chilies
- 1 (15-ounce) can black beans
- 1 (15-ounce) can kidney beans
- 1 (32-ounce) carton low sodium chicken stock or broth
- 1 small jar natural unsweetened creamy peanut butter
Misc. Dry Goods
- 1 small package ground flaxseed (meal)
- 1 small package chia seeds
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of your choice
- 1 package chicken bouillon cubes (such as Knorr)
- 1 small bottle brandy (you need 1.5 ounces)
- 1 bottle white wine
- 1 small package almonds (if buying from bulk bin, you need ¼ cup)
Non-Food Items
*You can buy gluten free, if desired