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
This is the week, it is finally here! My birthday week and my book tour starts, I am so excited! Join me in select cities across the U.S. for book signings, meet & greets, and a first look at my new cookbook! Find out all the details, dates and locations here! Tickets required, includes a signed cookbook!
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 (10/6)
B: Strawberry Banana Smoothie
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Stuffed Shells with Arugula Salad
Total Calories: 1,350* Protein: 106.5g
TUESDAY (10/7)
B: High Protein Omelet
L: Cranberry Chicken Salad on Apple Slices
D: White Bean Pumpkin Turkey Chili with 2 tablespoons low fat Greek yogurt and Cornbread Muffins
Total Calories: 1,164* Protein: 105g
WEDNESDAY (10/8)
B: High Protein Omelet
L: Cranberry Chicken Salad on Apple Slices
D: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons low fat Greek yogurt and Cornbread Muffins
Total Calories: 1,164* Protein: 105g
THURSDAY (10/9)
B: 15-Minute Protein Chia Seed Cereal
L: Cranberry Chicken Salad on Apple Slices
D: Beef and Broccoli with ¾ cup brown rice**
Total Calories: 1,139* Protein: 100g
FRIDAY (10/10)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Salad Endive Wraps #
D: Fish Florentine with ¾ cup brown rice
Total Calories: 1,153* Protein: 119g
SATURDAY (10/11)
B: Breakfast Casserole with Spinach and Feta
L: ¼ White Bean Salad
D: DINNER OUT
Total Calories: 742* Protein: 41.5g
SUNDAY (10/12)
B: LEFTOVER Breakfast Casserole with Spinach and Feta
L: Cheeseburger Crunch Wrap (recipe x 2) with Quick Cabbage Slaw
D: Spatchcock Chicken with Sweet Potatoes
Total Calories: 1,244* 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 ¾ cup rice for dinner Friday.
#Eat wraps as 1 serving.
*Google doc
Shopping list
Produce
- 1 medium banana (put in freezer for Strawberry Smoothie, if desired)
- 1 (12-ounce) container fresh strawberries (can buy frozen, if desired)
- 1 (6-ounce) container berries of your choice
- 4 medium apples
- 2 large lemons
- 1 medium English cucumber
- 2 medium ears of corn
- 2 medium red bell peppers
- 1 small PLUS 1 large head broccoli florets
- 1 small bunch celery
- 1 medium head garlic
- 3 medium PLUS 3 large shallots
- 1 (1-inch) piece fresh ginger
- 1 ½ pounds (3 medium) sweet potatoes
- 1 small bunch scallions
- 1 medium head endive
- ½ small head white cabbage
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh basil or parsley
- 3 medium plum tomatoes
- 1 (1-pound) package Campari tomatoes
- 2 small red onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 (3 ½-pound) whole chicken, spatchcocked
- 1 pound 93% lean ground turkey
- 2 pounds 99% lean ground turkey
- 1 pound flank steak
- 1 ¼ pound (4) white firm fish fillets
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)
- Ground white pepper
- Vanilla extract (optional, for Strawberry Smoothie)
- Regular or light mayonnaise
- Red wine vinegar
- Ketchup
- Yellow mustard
- Apple cider vinegar
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Paprika
- Garlic powder
Dairy & Misc. Refrigerated Items
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) block 1/3 less fat cream cheese (I like Philadelphia)
- 1 (16-ounce) container low fat (2%) cottage cheese (I love Good Culture)
- 1 (16-ounce) container low fat (2%) plain Greek yogurt
- 1 (8-ounce) container half and half
- 1 (8-ounce) container heavy cream
- 1 quart 2% milk
- 1 quart unsweetened almond milk or milk of your choice
- 1 small box butter
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded cheddar (can sub 2/3 cup mozzarella in High Protein Omelet, if desired)
- 1 (8-ounce) package sliced American or cheddar cheese
- 1 (12-ounce) package feta cheese
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 package (10-inch) low carb tortillas (such as Tumaros)
- 1 package jumbo pasta shells
- 1 small package coarse yellow cornmeal
- 1 small package unbleached all-purpose flour
- 1 small package dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (5-ounce) can light tuna in water
- 1 (29-ounce) can cannellini beans
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can pumpkin puree (or ingredients to make your own)
- 1 (4.5-ounce) can chopped green chiles
- 1 (32-ounce) carton low sodium chicken broth
- 1 small jar Manzanilla olives
- 1 small jar pesto (or ingredients to make your own)
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small jar dill pickles (optional for Crunch Wraps)
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 small package chia seeds
- 1 small container vanilla protein powder
- Monk fruit sweetener or your favorite sweetener
- 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
- 1 small package granulated sugar
- 1 small package brown sugar
- Baking powder
- Cornstarch (optional, for Broccoli Beef)
*You can buy gluten free, if desired