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
High-Protein eats & patriotic treats for the 4th of July! Celebrate Independence Day with a delicious lineup that’s as strong as it is festive! We’re firing up the grill and the blender with recipes like this Strawberry Banana Smoothie and Grilled Shrimp that will keep your energy up from parades to fireworks. And while not high protein, don’t skip desserts—like fan favorite Red, White and Blueberry Trifle that bring the patriotic flair!
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 (6/30)
B: High Protein Zucchini Omelet for One
L: Buffalo Chicken Rice Bowls
D: Grilled Eggplant Parmesan with 1 cup whole wheat pasta
Total Calories: 1,262* Protein: 107g
TUESDAY (7/1)
B: High Protein Zucchini Omelet for One
L: Buffalo Chicken Rice Bowls
D: Barbacoa Beef with 2 corn tortillas, sliced onion and cilantro and Corn Tomato Avocado Salad
Total Calories: 1,183* Protein: 110.5g
WEDNESDAY (7/2)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: Buffalo Chicken Rice Bowls
D: LEFTOVER Barbacoa Beef with Chipotle’s Cilantro Lime Rice, Corn Salsa and 1 ounce avocado
Total Calories: 1,206* Protein: 110g
THURSDAY (7/3)
B: Greek Yogurt with Berries, Nuts and Honey
L: Buffalo Chicken Rice Bowls
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Salad
Total Calories: 1,234* Protein: 105.5g
FRIDAY (7/4)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: 2 Burger Slider Skewers, Greek Pasta Salad, and Whipped Feta Dip with 12 pita chips
D: Grilled Shrimp Scampi Skewers, Grilled Chicken Kabobs with Cucumber Yogurt Sauce, Green Goddess Potato Salad and Coleslaw
Total Calories: 1,509* Protein: 133g
SATURDAY (7/5)
B: Breakfast Strata with Sausage and Mushrooms with 1 cup strawberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: DINNER OUT
Total Calories: 738* Protein: 50g
SUNDAY (7/6)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms with 1 cup blueberries and raspberries
L: Waldorf Salad Cups
D: The Best Turkey Meatloaf with Baked Risotto and String Beans with Garlic and Oil
Total Calories: 1,289* Protein: 100g
*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 medium peaches
- 1 (12-ounce) PLUS 1 (1-pound) container strawberries
- 1 dry pint blueberries
- 2 (6-ounce) containers raspberries
- 7 medium PLUS 5 large lemons
- 3 medium limes
- 1 large pear
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 large English cucumber
- 3 small Persian cucumbers (or 1 small English)
- 1 small cucumber
- 2 large zucchini
- 1 medium yellow bell pepper
- 1 medium red bell pepper
- 1 medium orange bell pepper
- 3 small jalapenos
- 1 small package sliced white mushrooms (you need 1 cup)
- 2 medium eggplants
- 3 medium PLUS 1 large ears of corn
- ¾ pound asparagus
- 1 pound green beans
- 1 ½ pounds baby red potatoes
- 1 small bunch celery
- 1 large carrot (or small bag pre-shredded)
- 1 small bunch radishes
- 2 medium heads garlic
- 1 small shallot
- 2 large bunches scallions (you need about 20)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh rosemary
- 1 large bunch/container fresh basil
- 1 small bunch/container fresh oregano (optional, for garnish on Greek Pasta Salad)
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 2 medium heads butter lettuce
- 1 medium head purple cabbage (can buy pre-shredded, if desired)
- 1 small head green cabbage (can buy pre-shredded, if desired)
- 3 dry pints cherry or grape tomatoes
- 2 small vine-ripened tomatoes
- 2 small PLUS 1 medium red onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey or chicken breakfast sausage
- 1 package center-cut bacon
- 2 ½ pounds boneless, skinless chicken breasts
- 1 ½ pounds boneless, skinless chicken thighs (can sub breasts in Grilled Chicken Kabobs, if desired)
- 1 1/3 pound 99% or 93% lean ground turkey
- 2 pounds 93% lean ground beef
- 3 pounds beef eye of round or bottom round roast
- 1 ¾ pound (8) bone-in lamb loin chops
- 1 pound sushi grade salmon
- 1 pound peeled and deveined large shrimp
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)
- Cinnamon
- Honey
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Yellow mustard
- Dijon mustard
- Ketchup
- Onion powder
- Regular or light mayonnaise
- Red wine vinegar
- Garlic powder
- Oregano
- Crushed red pepper flakes
- Sriracha sauce
- Toasted sesame oil
- Soy sauce*
- Black and white sesame seeds
- Apple cider vinegar
- Ground cloves
- Bay leaves
- Za’tar (can sub 2 teaspoons oregano in Chicken Kabobs, if desired)
- White wine vinegar
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 pint nonfat milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container low fat plain Greek yogurt
- 1 (6-ounce) container low fat plain yogurt (not Greek)
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container feta cheese (block in brine)
- 1 small package gorgonzola cheese
- 1 (8-ounce) block mozzarella cheese
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
Grains*
- 1 (8-ounce) ciabatta or sourdough loaf
- 1 small package corn tortillas (you need 8)
- 1 package (6-inch) flour or whole wheat tortillas
- 1 package short pasta (such as rotini, cavatappi or bowties)
- 1 package whole wheat pasta (any shape)
- 1 package orzo pasta
- 1 package arborio rice
- 1 package long grain or basmati (can sub brown rice in Cilantro Lime Rice, if desired)
- 1 package dry brown rice (or 3 cups pre-cooked)
- 1 large bag pita chips
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 jar dill pickle chips
- 1 small jar capers
- 1 (12-ounce) jar marinated artichoke hearts
- 1 small jar pitted kalamata olives
- 1 (15-ounce) can low sodium black beans
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small can/jar chipotle chili in adobo
- 2 (32-ounce) cartons low sodium vegetable or chicken broth
Frozen
- 1 small package frozen peas
Misc. Dry Goods
- 1 small package brown sugar
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnuts (can sub 1 tablespoon pistachios on Greek Yogurt and Berries, if desired)
Non-Food Items
*You can buy gluten free, if desired
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