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 can’t believe in just one month, Skinnytaste High Protein will be in your hands (official release date- October 7th!)! Pre-order now from these online sellers: Target, Amazon, Barnes & Noble, Books-A-Million and Bookshop. So while I am still so excited about my new book, what makes me even more excited is book tours and getting to meet all of you!!! I will be sharing the book tour schedule in an email tomorrow, so don’t miss it!
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 (9/8)
B: Whipped Cottage Cheese Bowls
L: Chicken Cutlet Caprese Salad
D: Tofu Poke Bowl (recipe x 2)
Total Calories: 1,310* Protein: 107g
TUESDAY (9/9)
B: Whipped Cottage Cheese Bowls
L: Chicken Cutlet Caprese Salad
D: Slow Cooked Sweet Barbacoa Pork with 2 corn tortillas and Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,201* Protein: 110.5g
WEDNESDAY (9/10)
B: High-Protein Zucchini Omelet for One
L: Chicken Cutlet Caprese Salad
D: LEFTOVER Slow Cooked Sweet Barbacoa Pork over Chipotle’s Cilantro Lime Rice** and LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,235* Protein: 107g
THURSDAY (9/11)
B: Carrot Banana Protein Smoothie
L: Chicken Cutlet Caprese Salad
D: Chicken Shawarma Sheet Pan Dinner with ¾ cup white rice and Tzatziki
Total Calories: 1,299* Protein: 119.5g
FRIDAY (9/12)
B: Carrot Banana Protein Smoothie
L: Turkey Club with an apple
D: Mediterranean Fish Foil Packets (recipe x 2) with Greek Orzo Salad (½ recipe)
Total Calories: 1,180* Protein: 101.5g
SATURDAY (9/13)
B: Breakfast BLT (recipe x 4) with a nectarine
L: Perfect Air Fryer Shrimp with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Total Calories: 687* Protein: 47g
SUNDAY (9/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon drizzled peanut butter
L: High Protein Egg Bagel with Classic Chicken Salad and 1 cup cantaloupe
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers with 2 cups chopped romaine, 1 tablespoon shredded parmesan and Greek Yogurt Caesar Dressing
Total Calories: 1,228* 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.
**Make an extra 3 cups plain white rice for dinner Thursday.
*Google doc
Shopping list
Produce
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 2 medium ripe bananas
- 4 medium nectarines
- 1 medium apple
- 1 large cantaloupe
- 6 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocado
- 1 small PLUS 1 medium cucumber
- 1 small PLUS 1 medium English cucumber
- 1 medium zucchini
- 1 medium orange bell pepper
- 1 medium red bell pepper
- 1 small bag mini sweet peppers
- 1 small bag baby carrots
- 1 small bunch celery
- 1 medium head garlic
- 1 small bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh oregano (optional garnish, for Greek Orzo Salad)
- 1 (1-pound) clamshell/bag mixed greens
- 1 small head Iceberg lettuce
- 1 large head Romaine lettuce
- 1 dry pint heirloom tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 large beefsteak tomato
- 1 small PLUS 2 medium vine-ripened tomatoes
- 1 small PLUS 1 large red onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 pound hot Italian chicken sausage
- 1 (2.5-pound) pork loin roast
- 1 pound boneless, skinless chicken breasts
- 1 ½ pounds boneless, skinless chicken thighs
- 1 rotisserie chicken (buy closer to end of week)
- 1 ¼ pound jumbo peeled and deveined shrimp
- 1 ½ pounds (4) skinless white fish fillets, such as flounder, porgy, cod or bass
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 bean paste or extract
- Turmeric
- Light mayonnaise
- Balsamic glaze or balsamic vinegar
- Garlic powder
- Paprika
- Smoked paprika
- Parsley
- Optional bagel toppings: everything bagel seasoning, brown sugar, onion flakes, garlic flakes, etc.
- Dijon mustard
- Seasoning salt
- Sesame oil
- Sesame seeds
- Sriracha mayonnaise or sriracha sauce
- Cumin
- Chipotle chili powder
- Onion powder
- Crushed red pepper flakes
- Oregano
- Ground cinnamon
- Red wine vinegar
- Reduced sodium soy sauce*
Dairy & Misc. Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 quart unsweetened almond milk or milk of your choice
- 1 small box butter
- 1 (8-ounce) container Bocconcini mozzarella
- 1 small package feta cheese
- 1 small wedge fresh Parmesan or Parmigiano Reggiano
- 1 small wedge fresh Pecorino Romano (can sub 2 tablespoons Parmesan on Whole Wheat
- Linguine, if desired)
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package corn tortillas
- 1 package orzo pasta
- 1 package whole wheat linguine (I like Delallo)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry extra long grain or basmati rice
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small can/jar anchovies
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 medium jar Castelvetrano olives
- 1 (12-ounce) jar roasted red peppers in water
- 1 small can/jar chipotle chilies in adobo
- 1 (6-ounce) can sliced green chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (14-ounce) can low sodium chicken broth
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 small package shelled edamame
- 1 large bag blueberries
- 1 large bag sliced strawberries
Misc. Dry Goods
- Monkfruit sweetener or your favorite sweetener
- 1 package unflavored or vanilla protein powder
- 2 cans cola flavored soda (such as Olipop or Poppi)
- 1 small package ground flaxseed (meal)
- 1 small package sliced almonds (if buying from bulk bin, you need 3 tablespoons)
- 1 small package brown sugar
- Baking powder
- Cornstarch
Non-Food Items
*You can buy gluten free, if desired