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 not sure if you saw my video, but this week I had the first look at my brand new cookbook, Skinnytaste High Protein, and I’m beyond excited! I’ve poured so much love into it, and I can’t wait for you all to finally get your hands on a copy. Inside, you’ll find 100 healthy, simple, and high-protein recipes that I truly hope you’ll enjoy as much as I do!
You can still preorder your copy right now, and it’ll be officially released on October 7th. Thank you all for your constant support— it means the world to me that I get to do what I love and share it with you!
Enjoy this last “formal” weekend of summer! Grill, make memories and soak up the sun!
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 (8/25)
B: High-Protein Zucchini Omelet for One
L: Chicken Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,283* Protein: 103.5g
TUESDAY (8/26)
B: High-Protein Zucchini Omelet for One
L: Chicken Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos and Skillet Mexican Zucchini
Total Calories: 1,245* Protein: 103.5g
WEDNESDAY (8/27)
B: Carrot Banana Protein Smoothie
L: Chicken Egg Roll Bowl
D: Chicken Divan with ¾ cup brown rice
Total Calories: 1,287* Protein: 109.5g
THURSDAY (8/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Quick Garlic-Lime Marinated Pork Chops with Sweet Potato Salad
Total Calories: 1,337* Protein: 118g
FRIDAY (8/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Total Calories: 1,314* Protein: 109.5g
SATURDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Tuna Melt (recipe x 2) with an apple
D: DINNER OUT
Total Calories: 576* Protein: 48.5g
SUNDAY (8/31)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**
D: Turkey Burger Recipe** with Green Goddess Potato Salad and Cucumber Tomato Salad**
Total Calories: 1,375* Protein: 103.5g
*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.
**Adjust recipe serving size if serving a crowd
*Google doc
Shopping list
Produce
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh berries (your choice)
- 2 medium peaches
- 1 medium ripe banana
- 4 medium apples
- 6 large lemons
- 3 medium limes
- 2 small (5-ounce) Hass avocados
- 12 mini (Persian) cucumbers (or 3 small English)
- 2 medium heads of garlic
- 1 (2-inch) piece fresh ginger (or ground ginger)
- 1 small bunch radishes
- 1 medium shallot
- 1 ½ pounds zucchini
- 2 heads baby bok choy
- 1 small bunch celery
- 1 small bag baby carrots
- 2 medium ears of corn
- 1 ¼ pounds (2 medium) sweet potatoes
- 1 ½ pounds baby red potatoes
- 2 ¾ pounds broccoli florets
- 2 large bunches scallions (you need about 20)
- 1 package tri-color slaw or broccoli slaw
- 1 (1-pound) clamshell/bag baby arugula
- 1 large bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 2 small bunches/containers fresh herbs (your choice, such as mint, dill or basil)
- 1 dry pint cherry or grape tomatoes
- 2 large heirloom tomatoes
- 2 large vine-ripened tomatoes (plus [optional] more for Turkey Burgers)
- 1 small PLUS 1 medium red onion
Meat, Poultry and Fish
- 1 package chicken breakfast sausage (can buy frozen, if desired)
- 1 small package genoa salami (if buying from deli counter, you need 4 ounces)
- 1 pound 93% lean ground chicken
- 1 pound 93% lean ground turkey
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds (4) boneless pork chops
- 1 pound large peeled and deveined shrimp
- 1 pound wild salmon
- 1 pound skirt steak
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)
- Turmeric
- Ground cinnamon
- Honey
- Sesame oil
- Mirin (can sub ½ tablespoon dry sherry in Egg Roll Bowls, if desired)
- Light mayonnaise
- Red wine vinegar
- Reduced sodium soy sauce*
- Garlic powder
- Parsley
- Crushed red pepper flakes
- Ancho chili powder
- Cumin
- Chili powder
- Paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (optional, for serving with Salmon Bowls)
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 (6-ounce) container PLUS 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) block or bag shredded reduced fat Swiss cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded reduced fat shredded cheddar cheese
- 1 package cotija, queso fresco or queso blanco
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 small package (7-inch) low carb tortillas
- 1 small package corn tortillas
- 1 package hamburger buns
- 1 small loaf sliced whole grain bread
- 1 package dry lasagna noodles (NOT no-boil)
- 1 package fusilli pasta (I like Delallo)
- 1 package seasoned whole wheat breadcrumbs
- 1 small package dry jasmine or sticky rice (or 5 cups pre-cooked)
- 1 small package dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
- 1 (12-ounce) jar marinated artichokes
- 1 small jar pickled jalapenos
- 1 jar marinara (or ingredients to make your own)
- 1 small jar pesto (or ingredients to make your own)
- 1 (14-ounce) can chicken broth
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package unflavored pea or whey protein
- 1 small package ground flax (meal)
- 1 small package brown sugar
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnut halves (if buying from bulk bin, you need ¼ cup)
- 1 small bottle sake
Non-Food Items
*You can buy gluten free, if desired