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
Can you feel it? Warm peeks of sunshine. Little hints of green. The time change this weekend… I have one thing on my mind—SPRING! (Can you tell lol?) I am officially done with winter, the snow, and the freezing temps. Bring on the blooms, longer days, and wandering through farmers markets again.
Some of the first vegetables of the season are leafy greens like spinach and arugula, and root vegetables like radishes and carrots. Crisp, fresh, and perfect for light spring recipes that feel like a reset after a long winter.
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 (3/9)
B: Egg White Grill and a mandarin
L: Salmon Caesar Salad (½ recipe) and a whole wheat roll with 1 tablespoon whipped butter
D: Greek Tofu Bowls (recipe x 2)
Total Calories: 1,437* Protein: 123 g
TUESDAY (3/10)
B: Egg White Grill and a mandarin
L: Salmon Caesar Salad and a whole wheat roll with 1 tablespoon whipped butter
D: Chicken Taco Bowls
Total Calories: 1,502* Protein: 136.5 g
WEDNESDAY (3/11)
B: Egg White Grill and a mandarin
L: Turkey Club with an apple and ¼ cup pistachios
D: Slow Cooker Lasagna with Roasted Broccoli (recipe x 2)
Total Calories: 1,590* Protein: 124.5 g
THURSDAY (3/12)
B: Egg White Grill and a mandarin
L: Tuna White Bean Salad
D: LEFTOVER Slow Cooker Lasagna with Roasted Broccoli
Total Calories: 1,422* Protein: 121 g
FRIDAY (3/13)
B: Strawberry Banana Smoothie
L: Tuna White Bean Salad
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Homemade Rice Pilaf and String Beans with Garlic and Oil
Total Calories: 1,309* Protein: 124.5 g
SATURDAY (3/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Turkey Club (recipe x 4) and an apple
D: DINNER OUT
Total Calories: 808* Protein: 53.5 g
SUNDAY (3/15)
B: Breakfast Quesadilla (recipe x 4) with an orange
L: Shrimp Dumpling Rice Bowls with ¾ cup brown rice and 1 cup steamed edamame
D: Slow Cooker Beef Stroganoff
Total Calories: 1,469* Protein: 122.5 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
Shopping list
Produce
- 1 medium banana
- 5 medium apples (any variety)
- 4 mandarin oranges
- 4 medium oranges (any variety)
- 4 medium lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 4 Persian (mini) cucumbers (can sub 1 large English, if desired)
- 3 pounds broccoli florets
- 1 pound sliced mushrooms
- 1 pound string beans
- 3 small red bell peppers
- 1 small bag shredded carrots
- 1 large bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag baby arugula or baby spinach
- 1 small head Romaine lettuce
- 1 head Bibb lettuce or endive
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 container fresh Pico de Gallo (or ingredients to make your own)
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 2 pounds beef chuck roast
- 1 pound 90% lean ground sirloin beef or bison
- 1 ¼ pounds (4) boneless, skinless chicken thighs
- 1 pound boneless, skinless chicken breasts
- 1 package pre-cooked chicken breakfast sausage (can buy frozen, if desired)
- ¾ pound thinly sliced deli turkey breast (I like Boar’s Head)
- 1 package center-cut bacon
- 1 pound peeled and deveined shrimp
- ¾ pound (2) skin-on wild salmon filets
- 1 ½ pounds (4) skinless fluke, flounder or halibut filets
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)
- Onion powder
- Garlic powder
- Vanilla extract (optional, for Strawberry Smoothie)
- Regular or light mayonnaise
- Dijon mustard
- Rice vinegar
- Honey
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce (optional, for Shrimp Bowls)
- Oregano
- Red wine vinegar
- Cumin
- Bay leaves
- Taco seasoning (or ingredients to make your own)
- Italian seasoning
- Paprika
- Worcestershire sauce
Dairy & Misc. Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 pint milk of your choice
- 1 small container sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (32-ounce) container low fat cottage cheese
- 1 small wedge fresh Parmesan cheese
- 1 small package feta cheese
- 1 package sliced cheddar or American cheese
- 1 (8-ounce) bag reduced fat or part-skim cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
Grains*
- 1 (1-pound) package dry egg noodles
- 1 package dry angel hair spaghetti
- 1 package dry no-boil lasagna noodles
- 1 package plain panko breadcrumbs
- 1 box 10-minute dry brown rice (such as Uncle Ben’s)
- 1 package dry white rice (or 3 cups pre-cooked)
- 1 small package all-purpose flour
- 2 small whole wheat dinner rolls
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package (7-inch) low carb tortillas, such as Mission Whole Wheat Carb Balance
- 1 package light multi-grain English muffins
Canned and Jarred
- 1 large jar pickles
- 1 small jar capers
- 1 small jar/can anchovy fillets
- 2 (3-ounce) packets or 1 (6-ounce) can tuna in water
- 1 (15.5-ounce) can navy beans
- 1 (15-ounce) can black beans
- 2 (28-ounce) cans crushed tomatoes (I love Tuttorosso)
- 1 small jar marinara sauce (or ingredients to make your own)
- 1 small jar peanut butter
- 1 (32-ounce) carton chicken broth or package chicken bouillon
- 1 (14.5-ounce) can beef broth
- 1 jar salsa (optional, for serving with Breakfast Quesadilla)
Frozen
- 1 (12-ounce) bag frozen blueberries
- 1 (1-pound) bag frozen strawberries
- 1 large bag edamame in pod
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 small package roasted, shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small container vanilla protein powder
- 1 bottle white wine
- Monk fruit sweetener (optional, for Strawberry Smoothie)
*You can buy gluten free, if desired
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