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
Don’t let the start of the holiday season make you think that you that you can’t stay on track with your protein goals—you absolutely can! With some planning and delicious high-protein recipes, your holiday table can stay festive and aligned with your goals. My Herb and Salt-Rubbed Dry Brine Turkey has over 45g of protein or this Sheet Pan Thanksgiving Dinner with 59g of protein will keep you fueled and your guests happy!
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 (11/17)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls (½ recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,282* Protein: 102g
TUESDAY (11/18)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls
D: Enchilada Turkey Meatloaf with Arroz Congri
Total Calories: 1,240* Protein: 104.5g
WEDNESDAY (11/19)
B: Strawberry Banana Smoothie
L: LEFTOVER Enchilada Turkey Meatloaf with Arroz Congri
D: Slow Cooker Beef Stew with 2 ounces whole wheat French bread
Total Calories: 1,314* Protein: 120.5g
THURSDAY (11/20)
B: High Protein Enchilada Scrambled Eggs
L: LEFTOVER Slow Cooker Beef Stew with 2 ounces multigrain baguette
D: Sheet Pan Chicken Scarpariello
Total Calories: 1,299* Protein: 109g
FRIDAY (11/21)
B: High Protein Enchilada Scrambled Eggs
L: LEFTOVER Slow Cooker Beef Stew with 2 ounces multigrain baguette
D: Fish Florentine with Instant Pot Mashed Potatoes
Total Calories: 1,251* Protein: 122.5g
SATURDAY (11/22)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: BBQ Chicken Quesadilla (recipe x 4)
D: DINNER OUT
Total Calories: 608* Protein: 44.5g
SUNDAY (11/23)
B: Savory Steel Cut Oats (recipe x 4)
L: Sausage Tortellini Soup
D: Turkey Roulade with Green Bean Casserole
Total Calories: 1,306* Protein: 125.5g
*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 medium banana
- 2 medium sweet apples
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small container fresh salsa and/or guacamole (optional, for Breakfast Quesadilla)
- 2 medium head garlic
- 1 (2-inch) piece fresh ginger
- 1 small PLUS 1 large shallot
- 1 small jalapeno (optional, for Enchilada Meatloaf)
- 1 small green bell pepper
- 1 small PLUS 2 medium red bell peppers
- 2 pounds green beans
- 2 pounds cremini mushrooms
- 1 (4-ounce) container whole white mushrooms
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold potatoes
- 2 pound Russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 (1-pound) clamshell/bag baby spinach
- 1 small head Romaine lettuce
- 2 large bunches scallions (you need about 20)
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh thyme (can sub 1 teaspoon dry in Shrimp Bowl, if desired)
- 1 medium tomato
- 2 small red onions
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package cooked chicken breakfast sausage links
- ½ pound raw chicken breakfast sausage
- 1 ¼ pound raw sweet Italian chicken sausage
- ¾ pound (4) boneless, skinless chicken cutlets
- 4 boneless, skinless chicken thighs
- 1 ½ pounds 93% lean ground turkey
- 1 (2 ½ pound) skin-on turkey breast half
- 10 ounces (12) jumbo shrimp
- 1 ¼ pound (4) thick skinless white firm fish fillets (such as grouper, flounder, bass or halibut)
- 3 pounds boneless chuck beef 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)
- Vanilla extract (optional, for Smoothie)
- Adobo seasoning
- Crushed red pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Reduced sodium soy sauce*
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Items
- 1 (9-ounce) package 3 cheese tortellini (such as Buitoni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint low fat milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) carton low fat buttermilk
- 1 (5.3-ounce) container low fat cottage cheese
- 1 small container light sour cream (I prefer Breakstone’s)
- 1 (32-ounce) container plain low fat yogurt
- 1 (8-ounce) block 1/3 less fat cream cheese
- 1 small box butter
- 1 small container whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 (8-ounce) bag shredded reduced fat Mexican blend cheese
- 1 small wedge fresh Pecorino Romano
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 package low carb whole wheat tortillas (such as Mission or La Tortilla Factory)
- 1 large loaf whole wheat French bread (you need 13 ounces)
- 1 package gnocchi
- 1 small package dry quinoa
- 1 small package dry long grain white rice
- 1 small package quick oats
- 1 small package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or ingredients to make your own)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can reduced sodium black beans
- 1 (4-ounce) can chopped mild green chili
- 1 jar cherry peppers or banana peppers
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton reduced or low sodium chicken or vegetable broth
- 1 (32-ounce) carton chicken broth
- 1 (32-ounce) carton unsalted chicken bone broth (such as Pacific Foods)
- 1 small jar smooth peanut butter
Frozen
- 1 small package corn kernels
- 1 small package peas
- 1 small package strawberries
Misc. Dry Goods
- 1 small package ground flax(meal)
- 1 small package roasted peanuts (if buying from bulk bin, you need ¼ cup)
- 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
- 1 small package pecan or walnut halves (if buying from bulk bin, you need ½ cup)
- 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of choice for Strawberry Smoothie
- 1 jar Better than Bouillon Roasted Chicken
- 1 small package raw sugar
Non-Food Items
- Cooking twine
- Heavy duty aluminum foil
*You can buy gluten free, if desired