7 Day High Protein Diet Meal Plan

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

Lent began just a few days ago, marking a season of reflection, simplicity, and mindful eating. For many, that means cutting back on meat — but it doesn’t mean cutting back on flavor or protein. Whether you’re observing the tradition fully or simply embracing more plant-forward meals this time of year, there are so many nourishing ways to stay satisfied and energized.

High protein recipes like this easy Shrimp Piccata Foil Packet, White Bean Salad or these Stuffed Shells show that meatless meals can be just as filling and flavorful, sometimes even more so!

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!

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 (2/23)
B: Strawberry  Banana Smoothie
L: Thai-Inspired Chicken Salad
D: Spicy Gochujang Tofu Bowl (recipe x 2) with ½ cup steamed edamame (in pod)
Total Calories: 1,401* Protein: 121 g

TUESDAY (2/24)
B: High Protein Omelet with 1 cup pineapple
L: Thai-Inspired Chicken Salad
D:Ground Turkey Taco Skillet with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)

Total Calories: 1,394* Protein: 120.5 g

WEDNESDAY (2/25)
B: Zucchini Oats
L: Thai-Inspired Chicken Salad
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers and Chopped Wedge Salad

Total Calories: 1,397* Protein: 131 g

THURSDAY (2/26)
B: Zucchini Oats
L: Thai-Inspired Chicken Salad
D: Slow Cooker Beef Stew with 2 ounces multigrain baguette and 2 teaspoons butter
Total Calories: 1,447* Protein: 123 g

FRIDAY (2/27)
B: High Protein Omelet with 1 cup pineapple
L: LEFTOVER Slow Cooker Beef Stew with 2 ounces multigrain baguette and 2 teaspoons butter
D: Fish Florentine with Garlic Mashed Potatoes

Total Calories: 1,413* Protein: 127 g

SATURDAY (2/28)
B: Lox and Eggs with Onions (recipe x 2) with 1 slice whole grain toast and an orange
L: Crock Pot Turkey Chili with 2 tablespoons shredded cheese and 1 ounce avocado
D: DINNER OUT

Total Calories: 776* Protein: 61.5 g

SUNDAY (3/1)
B: Breakfast Pizza
L: Air Fryer Chicken Milanese with Mediterranean Salad
D: Pork Chops with Pears and Spicy Mustard Greens with Mashed Sweet Potatoes
Total Calories: 1,356* Protein: 125.5 g

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs.

*Google doc