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
I’m so excited that Memorial Day is almost here—the unofficial start of summer! Who else is ready? Bring on the grilling, gatherings, sunshine, and long days!
If you’re kicking things off with a BBQ, don’t miss out on this delicious high protein Grilled Balsamic Steak or these Juicy Grilled Pork Chops. Fix an easy side like my Grilled Asparagus and be sure to save room for dessert—like this simple Red White and Blue Fruit Skewer or my new gluten free No-Bake Yogurt Pie with Date-Nut Crust!
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 (5/19)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,362* Protein: 108g
TUESDAY (5/20)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Chicken Salad on Apple Slices
D: Madison’s Favorite Beef Tacos with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,385* Protein: 120g
WEDNESDAY (5/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favorite Beef Tacos
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Total Calories: 1,280* Protein: 111.5g
THURSDAY (5/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favorite Beef Tacos
D: Chicken Pasta Primavera and Arugula Salad
Total Calories: 1,297* Protein: 110.5g
FRIDAY (5/23)
B: Savory Cottage Cheese Breakfast Bowl
L: LEFTOVER Chicken Pasta Primavera and ¼ cup pistachios
D: Fish Florentine with Mashed Cauliflower
Total Calories: 1,176* Protein: 107.5g
SATURDAY (5/24)
B: Roasted Strawberry Protein Smoothie (recipe x 4)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT
Total Calories: 539* Protein: 45g
SUNDAY (5/25)
B: Breakfast Burritos with 1 cup pineapple
L: Grilled Shrimp with Tortellini Pasta Salad and Cucumber Melon Salad
D: Turkey Burger with Rainbow Potato Salad and Coleslaw
Total Calories: 1,461* Protein: 101
*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
- 2 pounds strawberries
- 6 medium apples
- 1 small cantaloupe
- 1 large pineapple
- 1 medium PLUS 1 large lemon
- 1 medium lime
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 medium PLUS 2 large red bell peppers
- 2 large English cucumbers
- 1 medium zucchini
- 1 medium yellow squash
- 1 pound baby gold or red potatoes
- 1 ½ pounds multi-color baby potatoes
- 1 small bunch celery
- 2 medium carrots
- ½ pound asparagus
- 1 pound broccoli florets (or ¾ pound pre-cut)
- 1 medium head cauliflower
- 2 medium leeks
- 2 large bunches scallions (you need about 16)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch fresh Italian parsley (can sub another fresh herb for garnish on Grilled Shrimp, if desired)
- 1 small bunch fresh cilantro
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (10-ounce OR 1-pound) clamshell/bag baby spinach
- 1 small head Romaine lettuce
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- ½ small head green cabbage (can sub a small bag of pre-shredded, if desired)
- ½ small head red cabbage (can sub a small bag of pre-shredded, if desired)
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 large vine-ripened tomato (plus 2 more [optional] for Turkey Burgers, if desired)
- 1 medium red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 package fully cooked Turkey or Chicken Andouille sausage or kielbasa
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 2 pounds 93% lean ground beef
- 1 rotisserie chicken
- 1 pound boneless, skinless chicken breasts
- 1 ½ pounds tail on, peeled and deveined jumbo shrimp
- 1 pound peeled and deveined extra jumbo shrimp
- 1 ¼ pounds (4) skinless white firm fish such as grouper, flounder, bass or halibut
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
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Hot sauce (optional, for serving with Breakfast Burritos)
- Regular or light mayonnaise
- Red wine vinegar
- Dried parsley
- White balsamic vinegar
- Za’atar (can sub cumin in Cucumber Melon Salad, if desired)
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Bay leaves
- Cajun seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Dijon mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) package low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (8-ounce) package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 (8-ounce) package shredded reduced fat Mexican blend cheese
- 1 block feta cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) block reduced fat cream cheese (I like Philadelphia)
- 1 quart fat free milk
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container half and half
- 1 box salted butter
Grains*
- 1 package (8-inch) low-carb flour tortillas (I use Ole Xtreme Wellness)
- 1 large package crunchy corn taco shells
- 1 package hamburger buns
- 1 small loaf sliced whole wheat bread
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 2 (8.8-ounce) packages 3 cheese tortellini (I use Delallo)
- 1 package bow tie pasta
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 small jar dill pickle spears
- 1 (14-ounce) can artichoke hearts
- 1 (2.25-ounce) can sliced black olives
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 (14-ounce) can low sodium chicken broth
- 1 small jar salsa
Frozen
Misc. Dry Goods
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 small package shelled roasted pistachios (if buying from bulk bin, you need about 1/3 cup)
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package raw sugar
- Liquid stevia (optional, for Roasted Strawberry Smoothie)
Non-Food Items
- Heavy duty aluminum foil
- Metal or wooden skewers for grilling
*You can buy gluten free, if desired